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Necrias
01-02-2011, 11:25 PM
Ok, I got a bit of the holiday bloat going and have ballooned up to 235 and 20%, time to slim back down. Will lean out through March (probably bottoming out around 210), cruise for a month, then put a bit of weight back on. I normally compete in PL, but am taking an extended leave of absence from the sport and concentrating on some physique goals for a while. Training is a mix of high intensity/low volume and low intensity/high volume, progressing an exercise over 3-6 weeks before switching it out. Will get taped and take some pictures next week to track progress.

Training split looks like this:
Day 1- Squat/legs
Day 2- Pressing/upper body
Day 3- Deadlift/Back and biceps
Day 4- Rest
and repeat

Here is some training over the last week:

12-28-10
BW 229

Squat
45x5
135x5
225x5
315x1
365x1
335x5
295x10
255x15

Leg Press
315x10
495x10/405x10/315x10 dropset

Leg Curl
80x15x3 sets

DB Preacher Curl
25x12x3 sets

Cardio
30 min HIIT, max HR 189

Needed to get some high rep work in.

-----------------------------

Weds 12-30-10
BW 225

Cardio
30 min SS, fasted

Floor Press
45x10
135x10
185x5
225x3
275x1
315x1
285x6
255x11
225x15

Incline
135x10x3 sets
Undercut this way too much, will increase weight and reps next time

Machine Press
100x15x3 sets

Cable Ext
120x10x10
10 breaths between each set. Most horrific tricep pump ever. Still getting cramps

Meal 1- 3/4lb turkey, 2 cups rice
Meal 2- 64g protein shake, corn pops/milk
Meal 3- Footlong club, eaten on the way to gym!
Meal 4- 64g pro/50g dextrose shake
Meal 5- (at Applebees) 2x 7oz sirloin, mashed 'taters, baked 'tater, dozen hotwings, 3 pints Guiness

------------------------------

Thurs 12-30-10
BW 227

Block pulls
135x5
225x5
Back was still shot from squatting had to call it there

Lat Pull
120x10x10 PR

NG Cable Row
125x10
150x10/125x10/100x10 dropset

DB Hammer Curl
25x15x5 sets

--------------------------

Sun 1-2-11
BW 230+

Front Squat
45x5x2
135x2
145x12x3 sets

Leg Press
315x10
495x15/405x15/315x10 dropset PR by 10 reps

Leg Curl
90x15x3 sets PR

EZ Curl
75x8x2 sets
Wrist is still ****ed up, can't do supinated curls, not sure what to do

DB Hammer
40x12x3 sets

Went to Chicago for new years, had a lot of fun. Time to strip some fat off. Pressing tomorrow.

Off Road
01-03-2011, 07:17 AM
Good start to your journal and getting your body fat in line.

Necrias
01-03-2011, 09:14 PM
Good start to your journal and getting your body fat in line.

thanks!

--------------------------------

Mon 1-3-10
BW 234

Axle OHP
75x6x2
125x5/13/12 (30 total reps)

DB Press, slight incline
75x12x3 sets
left a lot in the tank here

Side Laterals
20x20/20/10 (50 total reps)
Too light.

Cable Extensions
100x10
150x15/120x15/90x10 dropset

1h Cable Curls
30x10
40x20x2 sets
Basically the only way I can do supinated curls without extremely sharp pain in the wrist.

Light ab work

Cardio
30 min SS

Diet
Meal 1- 1/2 lb turkey, 15g fish oil
2- Chicken burrito, 3 low carb tortillas
3- 64g pro/50g dextrose shake (during training)
4- 1/2 lb ground beef, 2 cups rice
5- 64g protein shake

Fairly good day, though my pressing felt weak. Couldn't get up early enough for fasted cardio, and was on the go all day so had to settle for lunch at a local burrito shop. Tomorrow is deads/upper back, then a day of rest

Necrias
01-05-2011, 08:17 AM
Tues 1-4-11
BW 232

Cardio
30 min, fasted SS

Deficit Deads
1" deficit, no belt
135x3
225x3
315x3
405x1
455x1
405x5
365x8
315x10
Glute/piriformis/erectors were real tight, so I held back a lot on these. Def feel like I could pull 550 with a real DL bar right now.

Tbar Rows
135x5
160x12/12/9 (33)

NG Lat Pull
100x10
150x10/120x8/90x8 (26) Dropset
Pump on this was so ridiculous I simply seized up on the last two dropsets. Rhomboids are real sore today

DB Preacher Curl
25x8x3 sets
For some reason, I had a throbbing migraine and had to leave after this. 800mg ibuprofen and 2hours later it finally went away.

Diet
Meal 1- 1/2lb turkey, low carb tortillas
2- 32g protein shake
3- 1/2lb turkey, 2 cups rice
4- 64g protein/50g dextrose shake
5- 1/4lb beef, ramen noodles
5- Dozen wings, 3 pints Guinness
Went way over my normal carb intake, which is fine considering it is more important that my fat ass makes it in to do cardio every day.

Necrias
01-05-2011, 08:52 PM
Weds 1-5-11
BW 231

Cardio (AM)
30 min, fasted, SS
this was kept real slow and gentle since I'm not having any carbs today

Conditioning (PM)
8x2platesx30yd prowler sprints
We built a home made prowler... and it is pretty freaking awesome. Will get vids next time.

Schedule was real messed up today and reallydidn't eat much. Had about 1/2lb turkey, some veggies, and low carb tortillas. Total carbs were under 50g and cals were under 2k. Thinking about adding an extra carb meal tomorrow.

Necrias
01-07-2011, 01:02 PM
Thurs 1-6-10
BW 225

Cardio
30 min HIIT, fasted

Squat
45x5
136x6x2
225x4x2
315x2x2
365x1x2
315x5
225x10
Hip flexor was bugging the hell out of me, took it real easy and didn't follow the plan.

Leg Press
315x10x5 sets
took this easy too, didn't want to aggravate anything

GHR
BWx10x3 sets

Reverse Curl
45x20x2

Diet
1- 150g Turkey, bagel
2- 2x spicy chicken sandwiches from Wendy's
3- 64p/50c shake (during training)
4- 200g ground beef, 2 cups rice, low carb tortilla
5- 200g turkey, low carb tortilla

Then went out drinking. Not a good choice for the diet, but had a hell of a lot of fun.

borracho
01-07-2011, 01:34 PM
Insane floor presses...thats a lot of volume. Nice work in here. What BF% do you figure/hope you'll be when you hit 210??

Necrias
01-07-2011, 08:32 PM
Insane floor presses...thats a lot of volume. Nice work in here. What BF% do you figure/hope you'll be when you hit 210??

Thanks, I have really tried to up my volume now that I am taking a break from PL, I think it will really pay off in the long run. Right now I am sitting around 20%, so 210 should get me to 10-12%. Can't really see myself dieting down much past that for now, but depending on where I am sitting come March I may make a push to 8% before I start putting a little weight back on.

Fri 1-7-10
BW 228

Bench
45x10
95x5
135x5
185x5
225x5
275x1
315x1
350x1
Very smooth, very easy.
315x5
275x10+ (may have been 11-12, but I know I did at least 10!)
255x10
The way I did these rep sets was I kept going until bar speed slowed down, then I racked it. So could have done 5-6 more with 255, but they would have been too slow for my liking.

Incline
45x3
95x3
135x1
145x12x3 sets
For whatever reason, volume work on the incline wears my ass out, even though the weight was really light. Had a huge strength dropoff on the third set.

Machine OHP
100x12/14/13 (39)
Did sets of 15 last time, The lack of food today definitely hurt my strength endurance.

DB Hammers
50x8x3 sets

Cardio
30 min SS, post training

Diet
1- Perkins breakfast (can't remember what I had, but it was a lot. Long story on how I ended up there, but my meal was free)
2- 150g Turkey, fiber tortilla
3- footlong club from subway
4- 64p/50c shake (during training)
5- 250g ground beef, 2 cups rice
6- 32g pro shake

A bit too much drinking last night, definitely impacted training tonight. Definitely going to be cutting back in the future, but last night was a bit of a special occasion.

Necrias
01-08-2011, 09:30 AM
1-8-11
BW 229

Light ab work and facepulls to warm up.

Bent Row
135x20
185x10
225x5
275x5x2 sets
Was planning on doing 5x5 but for some reason was hurting my shoulder that I had surgery on so I stopped. Also, I feel like my erectors are perpetually over worked, I think 3 days on/1 day off may be too much bto recover from, will consider my options and post my thoughts later.

Pullups
BWx10/8/6/6 (30)
awful.

Upright rope row
50x15x3 sets

Reverse Curl
75x8x3 sets
75x12

DB Preacher Curl
30x8/20x12 dropset (right arm)
30x12/20x12 ds (left)
Why does my left feel so much stronger? I don't get it... whatever.

Cardio
30 min SS