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dw06wu
10-10-2005, 01:22 PM
Background: I went from 270 @ 25%+ down to 209 @ ~12%. I couldn't take the dieting, so I bulked back up to 260 ~18%. Now I can't take the damn pudginess, so back the other way I go. Hopefully down to around 230 or even 225 @8-10%.

I'm going to try to cut down on the alcohol, since I've read some very negative fat loss effects regarding it. It's just not possible for me to go sober, though. The week sucks too much to not take the edge off at least once a weekend. I'm planning on doing some hardcore 15s/45s HIIT for cardio at first, in conjunction with diet and lifting. Once I drop below ~14 it gets very difficult for me to keep shedding the pudge, so I may switch to UD2 after that (which is very unfortunate, but if you want to make an omelette, you gotta break some eggs). Until that day comes, I will incorporate a carb refeed every other friday and probably bring that down to once every friday once I start trimming up.

Current stats are:
6'3.75"
260lbs
~18-20% bf

Current workouts (so I can see how much strength I've lost at the end of the cut). These numbers will be my first and strongest working set. I usually go down 1-3 reps for successive sets. (5-8 sets total per muscle group; Max-OT parameters)
Monday, back:
Deads: 410*6 belt, 405*4 no belt
Chins: 7 slow and controlled, 14 explosive and bouncing
BB bent over row: 275*6
Cable row: 300(stack)*6

Tuesday, shoulders-abs-calves:
Military bb press: 225*6
Lateral raises: 65*6-7
Bent shouler raises: 65*7
Cable crunch: 170*7
Leg raises: +65lb*9
45deg calf raise: 950*12
Sitting machine calf raise: 250*7

Wednesday, legs:
Squats: 430*6 belt, 375*6 raw
(big leap here, some lower back problems made me decide to perfect my form before it got out of hand.. can't **** around with 400+lbs compacting your spine)
SLDL: 365*5 raw
BB lunge: 135*6 (just started these, not too good with balance yet)

Thursday, chest:
Flat bb bench: 295*4 (335*1 max)
Incline bb bench: 275*5
Dips: +65*6 (usually pretty busted by then)

I maxed out yesterday to see how strong I was before the cut. I thought I would have trouble with 315x1, so it went like this:
135*5
225*5
265*3
315*1 easy +5
320*1 easy +5
325*1 easy +5
330*1 rough, but doable +5
335*1 grrrunngggh
340*1 miss
So, I think fresh off a warmup I might be able to push 340 or even 345, but since the diet starts today I won't ever get that chance again, unless I decide to bulk back up one day. CNS fatigue prohibits me from going back and doing it again today. I benched with a huge arch and elbows out; leg drive was ok but it could have been better. I wasn't really concentrating on that, y'know?

Friday, triceps-biceps:
Skullcrushers: 145*6 (behind the head)
Pushdowns behind the back: 170*5
Incline DB skulls: 135*4
BB curls (standing): 150*5
DB curls (standing): 75s*6

As far as diet goes, I hope to get around 250g protein and ~3200 calories. I figure 260*(.8) = 208lb LBM; 208*15 = 3120 but that seems a little low considering I'm consuming around 5k/day right now (my poor stomach will growl at me all day). So, I'll start it off around 3500 and ramp it down until the pounds start shedding. I think the HIIT + lifting + new diet should be more than enough to get the process started in the first month anyway.

Here is a link to my fitday: http://www.fitday.com/WebFit/PublicJournals.html?Owner=dw06WU

MM
10-10-2005, 01:43 PM
Looks like you've got a plan -- good luck, and :spam:!

dw06wu
10-10-2005, 07:12 PM
Looks like you've got a plan -- good luck, and :spam:!
Right you are. Thanks.

Hardcore workout this evening.
261lb - Must be all the water and high density food I've been taking in today.

Deads - 380 * 6, 5, 4
Man, it's funny how much weight a belt and mediocre form will give you on this one.

Pull ups (slow and controlled) 8=PR, 7
I felt REALLY strong on these today, I might have had a few more with my chin just below the bar, but I decided to keep good form.

BO rows - 275 * 6=PR, 4

Cable rows - 300(stack) * 6, 5

No HIIT today because of several reasons:
1) deadlifts
2) more worried about dialing in my diet
3) more worried about a big problem set and test that are due tomorrow

dw06wu
10-13-2005, 02:58 AM
10/11/05 Missed workout
I had a test and a bunch of **** due. Oh well, my delts deserve a week off.

10/12/05
I think I've pretty much nailed my maintenance calories at 3100-3200 since my weight has been staying exactly the same. It's funny how accurate those simple little calculators actually are. 261*(1-.19)bf% = 211. 211 * 15 = 3171, right on the money. Anywho...

Wt: 260.5lb post workout, pre dinner

Squats (raw, below parallel):
380*3 wasn't concentrating right, got sloppy and dumped it
375*5/5
felt very strong and good form. I've never gone this low before, and I think I like it.

SLDL
365*5/5 Nothing too interesting here

Lunges
185*6/6 JESUS. I just incorporated lunges into my routine a week or two ago, and I'm very happy about that. They destroy my hams.

Good day. I only got in about 2750 calories, though. I was pretty busy.

edit: actually I just found out I forgot something on fitday, and I got almost 3000 cals. Not too shabby.

dw06wu
10-13-2005, 08:04 PM
10/13/05:
Very strong session today. Lots of fun!

Bodyweight: 261 post wo, post medium-large meal

Thursday: Chest

Flat BB bench: 295 * 5 = +1 PR, 4, 3

Incline BB bench: 275 * 5, 4, 3 (pretty spent from the flats)

Weighted dips: 70 * 5 = +5lb PR

Pretty proud of my performance today. I have been in a ****ty slump as of late, and I think I'm starting to get out of it. It's a shame that I've long decided to cut cals next week, or else I'd keep bulking up now that I've broken the plateau.

Fitday - 2700 and counting. Gotta go to the store and pick up some natty pb cause I only have like 30g of fat. I turned down an invite to get drunk tonight, too. Go me.

dw06wu
10-14-2005, 03:50 PM
10/14/05

Bodyweight: forgot to measure, probably 260-261

Friday: Biceps, Triceps, and forearms

Skullcrushers (behind the head): 145 * 6, 5, 5 (+2 PR)

Behind the Back pushdowns: 150 * 15, 180 * 9
I've never done these before and I had no idea how much weight I could handle. It turns out that the stack is probably too light, so I might switch to something else if 200 doesn't cut it next week.

Incline DB skulls: 45s * 6
Again, never tried these & didnt know how much weight to use. 45s seemed pretty close.

Straight bar curls: 155 * 4, 145 * 5, 5 (+5lb PR)

DB curls: 70s * 5, 5
usually use 75s, but I was spent from the pr

Some forearm curls, nothing exciting. Good workout.

lilmase1153
10-14-2005, 04:04 PM
Lookin strong man, you deff have a good plan. Good luck

dw06wu
10-14-2005, 04:43 PM
Thanks. It's been a good week as far as lifting is concerned. It's too bad I had to miss shoulders because of that test.


bp-295x2 squat-405x3 deads-345x1
It's good to finally see someone else who squats more than they dead. I was beginning to feel like a freak or something.

In other news, I just carried the keg over my shoulders down to the basement. My roommate needed help to get the keg in the bucket and he called me a weirdo.

lilmase1153
10-14-2005, 04:59 PM
yeah I feel the same way all the time. I love to squat but was never a big DL fan, it was actually when i started DLin i hurt my back (not performing a deadlift) so i never got to hit any decent #s on those.

Thats sick you can sling a keg over your shoulder..

dw06wu
10-15-2005, 01:45 PM
You know, in light of my great session on Thursday, I think I've just made the decision to delay the cut until I'm repping 315 flat bb. That progress that I havn't seen in a long time sha'nt be denied! I think it was because I cleaned up my diet and was getting 250g of protein all week. Time to stop eating like **** and clean it up.

I don't want to cut until 315*6 happens and my raw deep squat is back over 400.

dw06wu
10-17-2005, 09:33 PM
RARRRRRRGHHH
great session today

Monday: Back

Deads (sumo): 385 * 6, 5, 5 (+5lb raw PR)
BOOM is all I have to say on that one. Sumo style kicks ass. I blasted through these sets. Man I was pumped, +5lbs, more than I ever did raw.

Chinups: 8.9, 7
soooo close to a PR on the slow and controlled movement here. My chin must have been .5" from being over the bar

Yates style bb rows: 275 * 6, 5

Seated cable rows: 300(stack) * 6, 5

Damn good workout; very happy with the deads. Should get around 4k cals today too.

Coke
10-18-2005, 05:43 AM
Great strength up in here...super back day, congrats on the deads pr.

dw06wu
10-18-2005, 08:52 AM
Great strength up in here...super back day, congrats on the deads pr.
Thanks - that means a lot coming from you. Friggin beast man.

dw06wu
10-18-2005, 08:58 PM
Tuesday: Shoulders, Abs, Calves

Weight: ?? - it was getting late and I had to jet

Military BB press: 230 * 3, 225 * 4, 3
Was going for the PR but just spent myself instead and failed at 3.5. GRR I cannot progress on this exercise. I was doing 225 like 7 months ago and I switched to dumbbells. Started around 85s and got up to 110s, figured I was due for some massive progress. Nope. Guess my shoulders didn't need that week off after all.

Lateral Raises: 65s * 9, 8, 6 (+2rep PR)
Yeah..weird

Bent-over Shoulder Raises: 65s * 8 (+1rep PR)
I don't get it...

Cable Crunches: 180 * 9, 8, 7 (+10lbs PR)

Weighted Leg Raises: +65 * 8, 7 (+5lbs PR)

45 deg Calf Raise: 950 * 12, 11

Seated Calf Raise: 235 * 8, 8

A veritable smorgasbord of PRs, unfortunately not on the exercise I was hoping for. Hey, I'll take it. Haven't seen progress on abs in a while, either, so I'm happy about that too.

edit: I have also changed my mind again and I'm going to diet down. I figured I was so close to my goal of 315 for reps, but I really just can't stand the pudge any more. It's been too long since I've seen definition.

Coke
10-19-2005, 05:32 AM
Awesome shoulder day, tossing great weights around...very much so impressed with both db laterals raises!!

dw06wu
10-19-2005, 09:48 PM
Awesome shoulder day, tossing great weights around...very much so impressed with both db laterals raises!!
Thanks coke. They felt really good, I got a far extension, I think I'll move up to 70s next week.

Wednesday: Legs

Squats: 380 * 6, 5, 5 (+5lb raw PR)

SLDL: 365 * 5, 5 felt STRONG. Could have eeked out 6-7 on the first set but I don't like risking it on this exercise. (vertebrae - see below)

BB Lunge: 185 * 5, 5
Still working on my balance with this one. I know I got at least 205 for 5 in me once I git'm figger'd out.

Felt good on squats, got a 5lb raw pr. I got a question for anyone reading - have you ever had upper back pain with squats? I'm arching as far as I think I can arch - but up by the vertebrae (even with the bottom of my scapulae) I get this weird pain for like 20-30 seconds after heavy sets like these. It can't be good.

It started happening when I got up to 430 with the belt, so I stopped to go raw and fix my form. It was fine for like two weeks and now it's back again, but I don't think I'm doing anything differently. Any ideas?

dw06wu
10-24-2005, 08:11 PM
Missed workouts last Thurs and Fri due to ridiculous amounts of work. ****ty week this week as well, so I'm going to take off through Wednesday to give every muscle group one week's worth of rest. My fitday is rockin today. 2750 cals, spot on. Now if I can only stay sober during the weekends.

dw06wu
10-27-2005, 07:27 PM
Back in the saddle again after a week off (mid terms & fall break debauchery etc). Back into cutting mode, been consuming ~2750 cals a day. Not as much protein as I'd like. I can't give up my precious carbs just yet.

Wt: 267!?!?
This is after a mild binge on the weekend and otherwise very clean eating. I don't know what the deal is. I'm going to turn my back and blame it on high sodium.

Thursday: Chest

Flat BB Bench: 300 * 4.9, 4, 4 (+5lbs PR)
SO F*ING CLOSE TO 5 REPS DAMNIT RAGHGHGHGH man I was pumped as hell for that set

Incline BB Bench: 275 * 4, 4, 2 what? last time I ever get a spot from you dude. don't take 50lb off my lift just cause I slow down a little.

Dips: 70 * 5

Diet is spot on so far...Going to try to keep the drinking to a minimum this weekend and do some HIIT on Sat & Sun.

Coke
10-28-2005, 05:29 AM
Its easy to fall prey to some of those habits especially come weekends, be cool bro - ;) ...impressive chest work.

dw06wu
10-28-2005, 05:21 PM
Cals are at ~2200 before the night. Hopefully I don't drink anything. Most likely will end up consuming at least 1000 cals there.

Friday: Triceps n Biceps

Skullcrushers: 155 * 6, 5, 4 (+5lbs PR?)
I think it was a 5lbs PR, last week should have been 150 instead of 145. Either way, beast first set.

Behind the Back PDs: 220 * 6, 7
Bad hand placement on the first set.

Incline DB Skullcrushers: 45s * 6
Getting better at these, but it still feels a little odd. Might move up to 50s in the next week or two.

straight BB curls: 155 * 6, 5, 3 (+2R PR)
BRAAAAAAGHHHHHHH I'm sure people were lookin at me grunting on that one. These felt really strong. I might move up to 160 next week, but I'd rather have all three sets within the 4-6 range first.

DB curls: 75s * 6, 5
impeccable form.

Coke
10-29-2005, 07:38 AM
Nice arm session man...special props on the curls, throwing around respectable weights.

dw06wu
10-31-2005, 09:44 PM
Coke - thanks for readin my journal and the complement :D

Weight: 264 (down 3lb) fully clothed
cals: ~2750

Monday: Back

Deadlifts (sumo): 407 * 5, 5, 4 (+22lbs raw PR)
That week off last week was the best thing that ever happened. I was having some hip flexor pain, and now that it's gone I could up the weight a lot more.

Chin ups: 8, 7

Vbar PD: 300 * 6, 6

Cable row: 300 * 5, 4

Coke
11-01-2005, 05:21 AM
At my gym, that is the stack on the rows and pulldowns (single pulleys)...Impressive back effort, nice sumo deads.

dw06wu
11-01-2005, 08:20 PM
At my gym, that is the stack on the rows and pulldowns (single pulleys)...Impressive back effort, nice sumo deads.
Yeah it's the stack at my gym too. I can bust 'em out on the PDs but I'm not all that great at the BB row. It's funky on my back.

Tuesday: Shoulders, Calves, Abs

Military BB: 225 * 5, 4 / 205 * 6 busting my ass (-1rep)
That's ****ing it. I'm done with this exercise. I don't care. DBs here I come forever.

Lateral Raises: 70s * 5 / 65s * 8, 6 (+5lbs/db PR)

BO Shoulder Raises: 70s * 6 (+5lbs/db PR)

Cable Crunches: 180 * 10, 9, 8 (+1rep PR)

Weighted Leg Raises: +65 * 7, 9 (+1rep PR)

On the first set, the weight on my feet was counterbalancing my upper body a little too much. I put a 45lb plate on my chest to counter my upper body's upward drift on this exercise and it worked wonders.

It made me a lot more stable and made it easier to concentrate on fully extending my legs and banging out some solid reps. I would highly recommend this technique to anyone doing heavy weighted leg raises; it works wonders!

45deg Calf Raise: 970 * 8, 8 (+20lbs PR)
I felt it was time to move up on these. Taking my shoes off for the second set seemed to help since my shoes are old and shot.

Seated Calf Raise: 225 * 7, 6

And that's all she wrote. Tuesdays always suck because they are long and I hate doing shoulders now because of the BB military. Until we meet again.......

Fitday: ~2700 cal

Coke
11-02-2005, 05:37 AM
The bb militaries are looking damn good imo dude with 2pps, ought to keep them in the mix a little bit...unbelievable job on the side and rear delts!! Great tip on those weighted leg raises, awesome workout.

dw06wu
11-02-2005, 08:57 PM
The bb militaries are looking damn good imo dude with 2pps, ought to keep them in the mix a little bit...unbelievable job on the side and rear delts!! Great tip on those weighted leg raises, awesome workout.
Thanks. You rock dude, thanks for taking the time to check out my journal. I might give the BB militaries one or two more weeks, but it's hard to justify keeping it when it's been plateaued for as long as it has.

Wednesday: Legs

Squats: 385 * 5, 5, 5 (+5lb raw PR, depth PR)
The normal setting I use for the rack pins is now a little too high. I came very very close to them without trouble for every rep on these, and I accidentally slammed the pins on one rep. I'm begining to stretch out!

SLDL: 365 * 5, 5
Spinal erectors very SORE from Monday! Hammies felt like they could have handled a 10lb increment. I don't **** around with this exercise though. I'd rather stay at 365 than risk another back injury.

BB Lunges: 185 * 5, 6
Balance on these is about nailed.

Great workout. Improvements (in one way or another) across the board. Don't ask me how I am managing to keep pulling off the PRs on 2700 calories, because I don't know. I'm guessing it is due to the clean diet, but don't quote me.

Anybody know some good arm wrestling tips? I never was very good at it but I've entered into a tournament just for the hell of it. Google here I come.

Coke
11-03-2005, 05:20 AM
Good deal on those stiffies, stay in a safe range and not go overboard...awesome to stretch out with the squats, lol.

dw06wu
11-03-2005, 08:03 PM
One or more of the following might lead to the worst workout of your life:
tweaked right bicep
sore shoulders
sore rotators
sore elbows
sore lower back (painful to arch)
sore legs (painful to leg drive)
irregular eating pattern
dehydration
4 hours of sleep the night before
dozing off for 40 minutes immediately prior to workout
total lack of motivation

Thursday: Chest

Flat BB bench: 300 * 3, 295 * 3, 285 * 3
holy **** this sucks.

Incline BB bench: flat bb was so depressing i skipped it

Dips: +70 * 4, 2
haha, at this point I just wanted to get the hell out of there

We all have our off days. Better luck next time, kid.

Coke
11-04-2005, 05:10 AM
Got a kick out of the keeper list bro - :D ...flat bench actually not bad though you did not feel up to par.

dw06wu
11-11-2005, 08:16 PM
Wt: 256.5
kickass, down 10.5lb from starting point. Making good progress, not losing any strength or size.

Friday: Triceps - Biceps

Skulls (behind the head): 155 * 7, 5, 4 (+1rep PR)

PD's behind the back: 220(stack) * 10, 10 (+3rep PR)

Incline DB skulls: 50s * 7 (+5lb, +1rep PR)
Coulda gone up to 55s. Wasn't sure what to expect.

BB Curls: 160 * 5, 155 * 5, 4 (+5lbs PR)
160 was a little too sloppy for my liking, so I bumped it down. It felt good, though.

DB Curls: 75s * 5, 4
Not as good form as last week, but acceptable.

Coke
11-12-2005, 07:40 AM
Was concerned a little but see you are doing well indeed and kickin much a$$ with it...super arm day!!

dw06wu
11-12-2005, 11:57 AM
Was concerned a little but see you are doing well indeed and kickin much a$$ with it...super arm day!!
Hahaha..I'm getting lazy with lifting since I'm not really too concerned with gaining mass at this point. I have this thing where if I have to miss a day for some reason, I will skip an entire week to give every body part a week off. If you go back through my journal you will see at least twice where the dates skip a week, but it picks up where I left off. It usually ends up benefiting me anyway. :confused:

harv
11-12-2005, 03:08 PM
Squats, SLDL's look real good. BB curls are sick! Nice work!

dw06wu
11-14-2005, 08:41 PM
Wt: 259

Monday: Back

Deads (raw, sumo):
225 * 5
315 * 3
405 * 1
455 * 1 (PR)
475 * 1 (PR+++)
405 * 6, 4 (+1rep raw PR)

I felt like switching it up and hitting some heavy singles this week. 455 felt easy so I bumped it 20lbs. Lift off was rough but once I broke the weight it was MINE. I'm confident that without that 455 pull I could hit 480, maybe even 485 but that's pushing it. I could probably rack pull like 100lb more off the lowest pin. Once I get it off the floor, lockout aint no thang.

Chins (overhand sw): 9, 8 (+1rep PR)

BO rows: 275 * miss, 225 * 5, 4
I decided to change up my style and make my form perfect. No back heave and fully bent over, overhand grip. REALLY hit the lats a lot better than 45deg underhands. Too bad I couldn't even hit 275 for one rep, though.

Cable rows: 300(stack) * 5, 4

Coke
11-15-2005, 05:38 AM
Keep workin on the bb rows, you'll make 275lbs seem like nothing soon...great workout, love them deads bro.

dw06wu
11-15-2005, 08:51 PM
Tuesday: Shoulders, abs, calves

DB millies: 105s * 6, 5, 4
I think I could have handled 110s. Great ROM here; I can get way lower than with the BB.

Lateral raises: 65s * 6, 6, 6

BO Lateral raise: 65s * 6

Shoulders seem to be totally stagnating. Then again, I keep skipping a week and I am running at a deficit.

45deg calf raise: 900 * 8, 8
added 2sec pause at the bottom, felt strong.

seated calf raise: 180 * 8, 205 * 7
added 2sec pause here, too. They felt good. I definitely couldn't handle 5 plates with the pause yet, though. I'll get there soon enough.

Cable crunches: 180 * 9, 9, 8

Weighted leg raises: +70 * 10, 8 (+5lbs PR)


Keep workin on the bb rows, you'll make 275lbs seem like nothing soon...great workout, love them deads bro.
Thanks. 475 felt real good, I bet if I was still bulking I could hit 500 within 4 weeks. Ah, well.

f=ma
11-15-2005, 09:01 PM
real nice workouts man. very impressive strength. peace bro

Coke
11-16-2005, 05:07 AM
Awesome shoulder strength...anymore of this and you'll find it difficult to get through any doorway, lol - ;)

97muscle
11-16-2005, 03:47 PM
Your goals sound awesome and well thought out, I hope everything goes as planned. And I totally agree on the back compression and squats. My lower back is all jacked due to a stupid women T-Boning me car trying to cross traffic to get to the sale at the mall. But I will get back to the rack when I strengthen it up. Anyways nice work bro, maybe I will be there one day.

Later

dw06wu
11-18-2005, 12:31 AM
f=ma - thanks man
coke - Hopefully it will be going the OTHER way haha
97muscle - sucks to hear about the accident, and cool that you still lift after that. You have some very impressive lifts for your size. Up the cals and stick with it bro, you will get there in no time.

Anyways, I thought I would at least give an update. I'm not going to make it to the gym for legs, chest, or arms this week. That will be 2 weeks now that I haven't trained legs. It sucks, I know, but I gotta prioritize school on this one. Big lab due tomorrow, presentations, tests, etc. I'll make it up on winter break. Shootin for 405 raw reps on the squats over winter break. Gonna try to do it at this golds by my house while the school gym is closed so all the curl jockeys and cardio bunnies look at me funny.

Coke
11-19-2005, 06:44 PM
Best of luck with all thats going down with your studies...take all the time you can so bros can catch up, lol.

97muscle
11-21-2005, 07:59 AM
97muscle - sucks to hear about the accident, and cool that you still lift after that. You have some very impressive lifts for your size. Up the cals and stick with it bro, you will get there in no time.


Thanks for the comp., and yeah it is hard to come back after something like this but I did it once before after my left leg was severed when I was cliff diving at the lake. The docs said that even though they were able to reattatch my leg that they would probably have to amputate, and if I did keep it that I would never walk without assistance. Well that was 1995 and in 99 i took National Champion and several state championship in Tae Kwon Do, I have ran a 9.3 mile run two years now and I am back in the gym, so this is just a hitch in the road that I will overcome. Thanks again, keep up the good work so that I will always have someone to strive to be like... :zipit:

bschatz88
11-21-2005, 09:24 AM
First time checkin out your journal bro, but your lifts look insane.Deadlifts are very impressive, as are those lateral raises. That sure gives me some motivation :evillaugh

dw06wu
11-21-2005, 08:41 PM
Coke, 97muscle, bschatz88 - seriously guys, thanks for checking out my journal. I am starting to get burnt out on lifting and believe it or not your guys' complements really help me make the right choice sometimes.


Monday: Legs

wt: 261, shoes (~257-258 no shoes..bigguns)

Squat (wide, raw):
385 * 5, 4, 5
Wasn't focused on the second set, but managed not to dump it. HIT IT on the third, deep and EXPLOSIVE.

SLDL:
365 * 5, 5
One of these days I'm going to move up on these. I feel STRONG on like the first four-five reps. Then I immediately lose the juice.

BB Lunge:
185 * 5, 5
I got the balance down pretty good on these, but I was spent. On one rep I almost lost it, and stretched my left ham out pretty good..it was spent after that one. No pain no gain.

I think it was a massive workout considering I haven't touched legs in 3 weeks.

Coke
11-22-2005, 06:00 AM
Seeing a big guy like you do lunges is not the norm, lol...hanging in real tough with it all - super leg workout man.

dw06wu
11-26-2005, 10:15 AM
Post thanksgiving update. Well, ****. Looks like I probably gained a couple lbs this week. I'm going to try to switch up the diet since it's not going too well. I am going to lower carbs to 80-100 and up the fat and protein. I just had my roommate kill a deer for me, so lean & natural meat should be a plenty. I'm still going to keep the cals around 2700 or so for the time being.

That, and it's finally time to add some cardio on saturday and sunday. The gym re-opens on Monday, so I'm going to keep stuffing my face until then. Hopefully the carb reduction will force my body to do something. I've always had high carbs in my diet, and I think it's time for a change.

dw06wu
11-30-2005, 09:21 PM
Ok, I decided to get a couple quick sets of squats in today, but something kinda funny happened. I also posted my pics in the pics forum, and you can read the story there if you are bored. Here is the link -

http://www.wannabebigforums.com/showthread.php?t=72360

dw06wu
12-05-2005, 04:39 PM
Monday: Back

Deadlifts (raw, sumo): 410 * 5, 4, 4 (+5lbs raw PR)

BO rows (parallel): 225 * 6, 6

Chin-ups (sw, oh): 6, 6

Cable rows: 300 * 4, 270 * 5

Good session, glad to get back in the gym. I have a question for anyone reading, though.

When I do deadlifts or squats, anything that puts a lot of stress on the back, I get decent amount of shooting pain in my middle back. I keep it as straight as I can, and I have zero problems with my lower back. I think there is just weird stress on this particular disc, even though my back is perfectly straight. Any ideas?? I am thinking about seeing a chiro or other specialist for help on this, but I was wondering if any of you all had any input. tia.

Coke
12-06-2005, 05:12 AM
I'm no expert but tall guys all get those type of issues...them raw deads lookin real tight, nice back session overall.

SW
12-06-2005, 07:14 AM
You may want to ask your doc about it. Just a quick visit could save you some pain.

Getting quite strong in here. Looking foreward to more of the same from you.

dw06wu
12-06-2005, 11:06 PM
Coke, Nick, thanks for the comments.

Tuesday - Shoulders, Abs, Calves

Shoulder DB press: 105 * 4, 100 * 5, 2

Lateral raise: 65s * 7, 6, 6 BOOYAH

BO lateral raise: -

45deg calf raise (2sec pause): 850 * 10, 8, 8, 7

Cable crunches: 180 * 8, 8, 7 BOOYAH

Weighted Leg Raise: +70 * 7, -

I started feeling really sick near the end of my workout, and I also wanted to talk to a professor who was over on the ab mats, so I cut it short so I didn't have to spew in front of him. I was supersetting abs with shoulders, so that should explain the disjoint unfinished sets.

DB press dropped a little, whats new. Shoulder press is seriously my most inconsistent lift.

Kickass workout, except for the nausea. That's ok, though. I'm happy for the first time back at a hardcore workout after a serious layoff.

PS - my lateral raises were just insane. I could have handled 70s like nothing, but after my first set just decided to stay.

BRING IT ON CoCoa

harv
12-06-2005, 11:34 PM
Those shoulder presses are insane! and 65# lat raises?
You have some strong ass shoulders

dw06wu
12-07-2005, 12:05 AM
Those shoulder presses are insane! and 65# lat raises?
You have some strong ass shoulders
Thanks man, shoulders have always been a strong point. I'll trade you some shoulders for some chest, haha. Not right now, though, I gotta beat coke.

Coke
12-07-2005, 06:14 AM
...my lateral raises were just insane. I could have handled 70s like nothing, but after my first set just decided to stay.

BRING IT ON CoCoa

No way, U callin me out - but U got me though, for the time being...laterals are a great move and you rule!!

eyeofthetigerII
12-07-2005, 08:56 AM
i see now why your so into shoulders, lol. nice lifts man, very impressive.

harv
12-07-2005, 04:18 PM
I'll trade you some shoulders for some chest, haha.
lol...I'll have to think about that...NOT!
:D

Not right now, though, I gotta beat coke.
Good luck - he's a monster. I've got him in like 1 exercise...he ownes me in everything else.

dw06wu
12-21-2005, 03:33 AM
lol...I'll have to think about that...NOT!
:D

Good luck - he's a monster. I've got him in like 1 exercise...he ownes me in everything else.
I dont think I have him on anything any more. Maybe shrugs, but who gives a **** about shrugs?

Anyway, thought I'd update the journal. I've taken a brief hiatus due to school. My last test is at 8:00 today, though.

Also, I think I have mentioned it a few times that the middle area on my back had really been bothering me. Well, the pain is mostly all gone, at least I haven't felt any in the past few days. Since I'm just doing chest and arms this week, putting off any back stress until next week, I think it will be completely healed up and ready to go.

So, I'll have about a week and a half to try to pack on a couple lbs before I head to the PSMF->UD2 grinder and lose 50% of my strength. I need to finalize my plans etc. in that time as well.

Any suggestions or comments on PSMF/UD2 meals or methods welcome. I should post my chest day on thursday. If I don't, that means I got lazy. Hopefully I don't do that, though.

dw06wu
12-23-2005, 05:53 PM
12-23-05
bw: 259lb, no shoes


Friday: Biceps, Triceps

BB curl: 155 * 6, 5, 3

Alt DB curl: 75s * 6, 4

Skulls (bth): 160 * 4, 155 * 5, 4

PDs (behind the back): 220(stack) * 9, 7

Skulls (incline, DB): 55s * 2 -> wtf? -> 45s * 1 -> wtf? im done.

I think this is proof that I am maintenance king. I haven't even been lifting and I've lost maybe a rep or two at most. Except for chest, I think that arms are the longest I've gone without lifting, maybe a month or so. I'll have to check back through the journal.

Coke
12-26-2005, 08:00 AM
Damn Dane, you definitely run things keeping arm strength that way after the time off...nice numbers bro - :thumbup:

dw06wu
12-29-2005, 04:09 PM
Thursday - Legs

Squats: 385 * 5, 4, 3

SLDL (actual SLDL, not RDL): 365 * 5, 3

BB lunge, medium length: 185 * 6, 4 per leg

K, this week I switched up my squat stance. I widened it up REAL wide. I read an article in the BB forum posted by specialK and decided to try it out. I think it helped out with lower back stress, but I'm weak out of the hole when I go this wide. Oh well, just ****ing around with things to try them out before I go on the diet and lose my strength anyway.

ps, middle back twinge was gone but came back on my 2nd heavy set. Chiro is getting closer every day.

ps - thanks for the comment coke. Stop putting me to shame.

Stumprrp
12-29-2005, 05:46 PM
your one strong bro bro, great curls and shoulder work. how many years have you been training for?

dw06wu
12-29-2005, 06:36 PM
your one strong bro bro, great curls and shoulder work. how many years have you been training for?
Training for about 2 years, been doing things right for about 1.5. I have yet to successfully cut, I can't give up the booze and always end up losing sight of my goal and throw in the towel. Hopefully I'll get a good one going after the first.

Stumprrp
12-29-2005, 06:37 PM
yeah cuts for some are harder, i personally enjoy eating healthy but a cheat day here and there is nice

Coke
12-30-2005, 05:51 AM
Super job on making those adjustments...you are a big and tall guy so squats or anything else is more challenging.

dw06wu
12-31-2005, 04:41 PM
I was thinking about throwing the belt on and doing some medium stancers, I bet I could hit a set or two at 445.

edit: but that makes mister back disc cry, so I decided not to.

dw06wu
01-02-2006, 09:49 PM
PSMF started today, hit the fitday for details.


Cals/Fat/Carb/Prot
Totals 1256 12 13 261

I really gotta go to the store and use some of those recipes he gives you in the back. I'm going to kill myself if I keep eating plain chicken breast and broccoli.

Coke
01-03-2006, 06:03 AM
PSMF started today....I'm going to kill myself if I keep eating plain chicken breast and broccoli.

I know how you feel about it...throw in some rice with the chicken/broccoli and you'll look great in the end.

dw06wu
01-03-2006, 07:51 AM
... PSMF ...

I know how you feel about it...throw in some rice with the chicken/broccoli and you'll look great in the end.
no carbs :-/

dw06wu
01-03-2006, 04:18 PM
Wt: 258
Tuesday: full body depletion ( **** you lyle)

BP: 225 * 13, 205 * 8

Shoulder press machine: 265 * 15, 205 * 12

Lat PD: 220 * 15, 200 * 15

Cable row: 210 * 15, 180 * 15

Pec fly machine: 220 * 15

Triceps PD: 110 * 15, 90 * 15

Biceps curl machine: 110 * 15, 90 * 5, 50 * 5 lol wtf

Leg press: 670 * 15 oh god i feel horrible, time to cut it short

Leg extension: 250+ something * 15, I didnt look I just pinned it

Leg curls: 80 * 15

BW hyperextensions: 15

BW incline crunch: 15

Puke: 8-10 volleys

I'll be back.

dw06wu
01-03-2006, 04:38 PM
BTW, Im' pretty sure I puked up my whole last meal. I guess I should delete it from my fitday?

Coke
01-04-2006, 05:34 AM
My bad about the carbs - that diet has got to be killer, hang tight with it man...awesome depletion day.

Clifford Gillmore
01-04-2006, 05:36 AM
BTW, Im' pretty sure I puked up my whole last meal. I guess I should delete it from my fitday?

That has single handedly made my day.


Solid workouts man! You genetic freak you.

dw06wu
01-04-2006, 11:18 AM
My bad about the carbs - that diet has got to be killer, hang tight with it man...awesome depletion day.
You wouldn't have known unless you read the book. Some rice with it would totally make it better. I made the tuna salad recipe he has in the back of the book, that stuff was pretty good. I'm going to make an egg beaters omelette now, not too sure how that will go. Nice hack squatting, 630x4 is pretty beast, I've never actually tried a hack squat before. Do you like them more than front squats?

That has single handedly made my day.

Solid workouts man! You genetic freak you.
I'm glad someone got a kick out of that. I felt like I was going to die until I threw up, then I felt completely normal again lol. I wonder why that happens.

dw06wu
01-05-2006, 12:58 AM
Fitday for details, I ate 2-something pounds of chicken today. Seasoning it with a ****load of lemmon pepper and chile powder makes it really f'in good, a hell of a lot better than just plain anyway, thats for damn sure. I also made this tasty egg beaters omellete which was great, I can honestly say that the egg beaters tasted a lot better than I expected.

Cals/Fat/Carb/Prot
1197 / 7 / 15 / 264

Clifford Gillmore
01-05-2006, 04:36 AM
Yikes, nasty evil ass diet!

Coke
01-05-2006, 05:56 AM
I haven't done front squats in my life except for maybe a couple of occasions...the hack squats are cool, all form of the squats have their own special advantages.

You're really getting into this diet which is a good thing, wish you the best results...is cardio being added into the mix?

dw06wu
01-05-2006, 10:20 AM
I haven't done front squats in my life except for maybe a couple of occasions...the hack squats are cool, all form of the squats have their own special advantages.

You're really getting into this diet which is a good thing, wish you the best results...is cardio being added into the mix?
I usually do HIIT for cardio, but lyle recommends against that. I haven't done any yet, but I think I am going to start doing some (moderate intensity), just because my cardiovascular system is so out of shape. It's been like a year since I've done any sort of cardio program, which just isn't good.

The one good thing about this diet, is that you get cheat meals and refeeds. I think after like 2 weeks of this any normal person would be going crazy.

dw06wu
01-05-2006, 10:25 AM
Yikes, nasty evil ass diet!
I dunno, it's not that bad yet. Then again, I've only been doing it for four days and I'm a relatively pudgy cat2, so I shouldn't have much problem with it. When you start getting down to like 13-14% is when this diet becomes difficult.

dw06wu
01-05-2006, 04:34 PM
Weight: 254.8lb, lol wonder how much of that is actually fat. Probably not much

Anyways, Coke's post really made me feel like a slug, so I got my ass to the gym and did some CARDIO! I haven't done any in at least a year, for serious.

I did about 40 mins worth on this really nice treadmill, It took me 10:30 to run a mile lol. I went for 40 mins and only ended up going about 3 miles.

If I know my own body though, that will only happen once..next time I get in there should shave off at least a minute. Cardio with me is a weird thing, if I keep going at it then I make great progress, and it comes back to me really quickly. Right now I'm just worried about pushing it too hard, though, I'm not trying to fry my LBM. I think 40 mins was way too long, the meter said 500+ calories, that was an accident. Oh well.

Also, I'm going to cash in on one of my cheat meals tonight, can't wait for that ****. Applebees anyone?


edit for more formal:
254.8lb

Cals / Fat / Carb / Prot
1003 / 8 / 27 / 204

Cheat meal from applebees, not included in macros, probably around 600-800 calories, around 50 grams of protein.

40 minutes light->moderate->repeat cardio, ~500 calories

dw06wu
01-06-2006, 05:23 PM
Weight: 256, no shoes
Not bad, the free meal only made me store about an extra pound or so of water.

Friday: Full Body Heavy Resistance

Bench press: 275 * 6, 5
hell, considering I am cal and carb depleted, and I haven't worked out chest since early november, this was a damn good show.

Chin ups: BW * 6, 4

DB shoulder press: 100s * 3, 85s * 6 or 7

Squats, warmup at 225 * 6
Mr back disc: OWWIE!!@##
me: ok fine
45deg Leg press: 850 * 6, 860 * 6

45deg calf raise: 860 * 8, 8 (2+ sec pause at bottom)

BB Curl: 150 * 5, 145 * 5

Incline situp: 45lb held over head * 8

Weighted leg raise: Tried 70lb like old times but that wasnt happening, 45lb * 10

Close grip bench press: 225 * 6, 5
The first five were easy as hell, after that I just kind ran out of gas. Go fast twitch muscle fibers, its your birthday.

Shrugs: no idea, I loaded the bar with bumper plates and didnt look what size they were. I'm guessing it was around 330lbs * 8, 8

Hamstring curl machine: 185/stack * 6, 6
was pretty easy but I wanted to get the hell out of there. Probably had at least 10 reps on both of those sets

I mean, not really a bad session considering I've been eating 1250 calories a day, zero carbs, down 10lbs, and I did 40 minutes of cardio yesterday. Most lifts went down 20ish pounds, but at this point if I'm worried about my strength then I'm going to kill myself. I just have to let it go. It's a thing of the past. Weakness here I come!

cphafner
01-06-2006, 07:39 PM
damn all that on only 1250 cals. I was tired just reading that.

Coke
01-07-2006, 08:19 AM
Wow Dane, this is unbelievable - you stay strong no matter what!!...no slouch with the cardio either.

Stumprrp
01-07-2006, 08:30 AM
excellent work andre (andre the giant, lol) real stong bro, i love applebees also.

TheGimp
01-07-2006, 10:09 AM
That looks like a damn nice workout considering you're in the middle of a PSMF

bschatz88
01-07-2006, 11:34 AM
Wow, that is one sick workout there bro. Nice way to push through. Everything looks very solid :evillaugh

dw06wu
01-07-2006, 03:47 PM
cp, coke, stump, gimp, bscahtz - wow guys thanks for all the comments. I really busted my ass yesterday, thanks for the reinforcement, lol

This post is just an update to say thats its been, what, 5 days? I've had one cheat meal for this week. Lyle recommends two, but I think I can tough it out this week with only one. Anyway, back to the point - its been 5 days an there is a huge noticeable difference both in the scale and the mirror. My love handles are smaller, my obliques are more pronounced, my chest is tightening up, my gut is tightening up, and my forearms are more pronounced.

Main muscle groups like shoulders, biceps, and quads still look the same, but I'm pretty sure they are going to start following suit very soon here, like within the next week, especially after my refeed on Monday.

My strength is only suffering slightly (hell, it was worse when I did UD2), and my LBM appears to be doing well. Can't wait to see what I look like by February, hopefully I'll be a cat1 by then, and I'll try to get some pictures up.

Thanks to everyone who reads my journal, and thanks to everyone who posts in it especially, as you may or may not know I've been getting burnt out severely with the gym, your encouragement is a serious source of inspiration to get me back in there.

Oh, what would I do without WBB :thumbup:

Diet totals from yesterday:
cals / fat / carb / prot
1278 / 23 / 25 / 227

Note that the carbs came from green beans, and the fat, came from Fitday's suggestion for whats in my deer meat. I find it hard to believe that this deer I'm eating right now has any fat in it, let alone one gram per serving. The **** is tougher than leather and when I "foreman"-ize it, there is absolutely zero fat sitting in the grease pan.

Clifford Gillmore
01-07-2006, 08:06 PM
Venison, mmmm. Try roasting it next time man!

Coke
01-08-2006, 11:32 AM
Comsuming deer meat makes you one raw dude, that is a little unconventional except for hunters and there are a couple at my gym. The diet is going exceptionally well so far, you're well on your way with it man.

dw06wu
01-08-2006, 12:32 PM
Actually, my roommate is the hunter. I got a deer because it was 60 bucks for like 30 or 40 lbs of lean meat and I was broke as **** at the time, lol.

HILL
01-08-2006, 12:36 PM
sounds like a good deal to me

TheGimp
01-08-2006, 02:17 PM
its been 5 days an there is a huge noticeable difference both in the scale and the mirror. My love handles are smaller, my obliques are more pronounced, my chest is tightening up, my gut is tightening up, and my forearms are more pronounced.

That's freaking awesome man. My experience is more from a UD2.0 point of view but the speed with which these diets get results is unbelievable, and great for the motivation.

dw06wu
01-09-2006, 02:17 AM
Saturday:
Cals / Fat / Carb / Prot
1025 / 10 / 26 / 203

Sunday:
1027 / 10 / 26 / 206

Yeah, I know I'm not getting enough protein. I ran out of protein powder, and I'm just too damn lazy to keep cooking so much meat. I rationed out what I had the best I could between the two days, just ended up that I only got about 205g each day. As soon as my 10lb on whey gets here I'll be back in business.

imageD
01-09-2006, 02:49 AM
I don't know how you do it man. I only made it through 6 weeks of UD2 (6 weeks of hell?) and then I put up the white flag.

Clifford Gillmore
01-09-2006, 07:28 AM
Diet looks rough man, I like my food. Speaking of Venison, I have a freezer full of Kangaroo :D

dw06wu
01-09-2006, 12:02 PM
I don't know how you do it man. I only made it through 6 weeks of UD2 (6 weeks of hell?) and then I put up the white flag.
dude...6 weeks is a long ass time to be on this diet. I'm going for 4, then diet break for 1.5 weeks. Then, depending on my progress, I'm either going anther 5 of PSMF or I'll switch to UD2.0 until spring break.

edit: you said UD2.. I think UD2 is harder than this diet. On the depletion days you only get like 800 or so cals, then you have to do a depletion workout, then you have to stuff the **** out of yourself. On PSMF its basically the same thing every day, once your stomach shrinks down a little bit it's more bearable.


Kangaroo :D
How the hell? What does it taste like?

dw06wu
01-09-2006, 05:05 PM
Weight: 252.5 HAH, waterweight has to be gone out of there by now. Lookin like that was actually 1-2lb of fat. Quad separation appearing a little bit more.

Monday: Full body resistance
carb up today, I lifted on a can of tuna and a 4-egg eq. egg beater omelette. In other words, not very conducive to strength.

Bench press: 275 * 4, 255 * 4

Chins: BW * 6, 5

DB Flies: 60s * 8
I never do these, they felt weird. I'll stick to the machine next time

DB Shoulder press: 95s * 3, 85s * 4

Cable Row - 270 * 8
easy

Leg press: 860 * 6, easy / 880 * 6, easy / 900 * 6, easy
You could ask me for an explanation, but I wouldn't have an answer for you. I felt like I could have loaded 1000 on it and pumped out 5.

Calf raise: 900 * 8, 6 (2+ sec pause at bottom)
felt strong on these too. I think I've found the actual working weight I should use on this, 900lb. **** that seated one, it cramps my calves up.

Leg Curl: 185/stack * 9, 7

BB Curl: 145 * 5, 3

CGBP: 230 * 5, 225 * 4

Weighted Cable Crunch: 180 * 7

Weighted Leg Raise: +70 * 7, 5
I figured out that last week I was not laying in the correct position, that's why I couldn't do them.

Weighted Hyper: +45 * 10 blegh, just trying to get SOMETHING for lower back. There's no way I can do deadlifts with these full bodies.

Ok ladies and gents, excuse me while I GO CARB LOAD THE **** OUT OF MYSELF FOR HTE NEXT 5 HOURS HAHAHRHHAHRHAH BAGELS BAGELS BAGELS BAGELS BAGELS BAGELS

KevinStarke
01-09-2006, 05:32 PM
Damn man VERY strong lifts!

cphafner
01-09-2006, 08:32 PM
good lifting. Tuna is a good choice when low on powder and not in the mood to cook.

Coke
01-11-2006, 10:00 AM
To pull off the whole body deal is a tremendous task especially while you are dieting that way...awesome job.

dw06wu
01-11-2006, 10:09 AM
Results of carb load:
Cals / Fat / Carb / Prot
2927 / 23 / 417 / 269

12 bagels, 2 tubs of ff cream cheese, and a can of chunky soup in 5 hours. Damn I was full.

Yesterday:
Cals / Fat / Carb / Prot
1436 / 25 / 26 / 264
Fat and protein might be a little off. Again, this is coming from Fitday's deer suggestion. It seems to have a little too much of both.

In other news, I got my ON bag today. It's huge! Check it out.

edit:
cardio today - 2 mins warmup quick walk, 25 mins run/walk. Made it 9.25 laps - more distance in less time, also hit a higher speed, overall much easier than last Thursday.

Clifford Gillmore
01-12-2006, 04:16 AM
How the hell? What does it taste like?


I shoot it, I eat it :D Joys of being a butcher.


Taste like beef, tough as nails if you don't play nice.



Solid workouts allround big fella, inspirational/

dw06wu
01-13-2006, 12:49 AM
I shoot it, I eat it :D Joys of being a butcher.

Taste like beef, tough as nails if you don't play nice.

Solid workouts allround big fella, inspirational/
Thanks for the compliment. I'd love to try some kanagroo, although I guess it probably tastes the same as every other meat I've ever tried.

Cashed in on a free meal tonight. God I love those. So good. Here are my totals, not including hte freemeal (~800-1000cals for that, probably).

Cals / Fat / Carb / Prot
780 / 12 / 18 / 144

edit: I am thinking of buying some LipoDerm ultra, using that till its gone, then trying some ab-solved. I've been reading some excellent reviews on it. 90% chance that I'm going to purchase some tomorrow. I'll add a little daily review section to my journal for it.

Clifford Gillmore
01-13-2006, 04:11 AM
Looking forward to see how you go with the extra stuff.

Coke
01-13-2006, 07:20 AM
cardio today - 2 mins warmup quick walk, 25 mins run/walk. Made it 9.25 laps - more distance in less time, also hit a higher speed, overall much easier than last Thursday.

Good deal on the cardio, I was just going to suggest 25min. on the treadmill with a brisk walk of 3.7mph which equals 1.5 miles...this worked pretty good for me while I was experimenting and if you can do it twice within one days its super. I did not like doing cardio on back-to-back days though, my body seemed to instinctively resist it.

dw06wu
01-13-2006, 05:43 PM
bw: 252 not bad after huge carby free meal last night

Friday: Full body resistance

BP: 275 * 3, 265 * 5

Chins: BW * 6, 4

Pec fly machine: 220/stack * 10, 10

Shoulder DB: 90s * 4, 3

Cable row: 300 * 6, 5

Leg press: 920 * 6, 4, 4
note on depth: I open my knees up and try to bring them a little lower than my chest, I believe that is about as low as I can go on this thing without rounding my back.

Leg curl: 185/stack * 10, 7

BB curl: 145 * 5, 3

CGBP: 225 * 6, 5

Incline situps: 45 plate at head * 8 or 10

Tooled around with some light power cleans, hang cleans, power jerks, front squats, push presses, between 135-185lb, just trying to get a feel for the movements, for about 45 minutes. I didn't try any snatches cause those are just too scary just yet. 250 was too much for a power clean, I couldn't do it, my knowledgeable friend tells me I'm trying to muscle the weight up with my arms too hard instead of driving with my legs and traps. Summary: I suck at OLs, but they are fun and they come with lots and lots of practice and help.

I bet I could power jerk like 260+ if I could just get the bar up there. Split jerk even more, but lets not get ahead of ourselves, I don't even know what that weight feels like up there. I'll just say that 135 was nothing on the jerk...obviously becuase i weigh 250lbs, but at this point I'm just rambling on.

In other words, what can I say, look at this ****ty workout. Morale is ****ing low. I know it's only been two weeks, bur I seriously hate seeing my ****ing strength just disappear like dust in the wind so quickly like this. It's been what, two weeks? Not even. God this **** drives me crazy, this is why I suck at dieting, I cant take this, and I go back to bulking.

SW
01-13-2006, 05:58 PM
Calm down, adjust accordingly, and stick with it to achieve your goals man. We all know you can.

Clifford Gillmore
01-14-2006, 12:18 AM
Just stick with it big guy. Just thing of the ends and justify it.

Built
01-14-2006, 12:28 AM
You get the same protein powder I do - double chocolate ... mmmmm...

You tried the protein ice cream made out of it yet? Makes dieting somewhat more tolerable, although in your case, wow - my hat is seriously off to you. 1200 calories! Yowch! And strong lifts all the way through!

It's official, you're a better man than I.

dw06wu
01-14-2006, 01:43 AM
Nick, Risk, thanks, Im fine now I just get a little bothered by strength loss right after I get home from the gym, heh.

Built - no I havent tried the ice cream thing and I won't be able to for a while. But it's so damn good, even just mixed in water. I let my friend try it and he wants to buy some just to make chocolate shakes with it, lol.

Built
01-14-2006, 01:53 AM
You can have cottage cheese, correct? Lowfat cottage cheese, ice cubes, protein powder, extra splenda.

Whirl....

Coke
01-15-2006, 11:31 AM
You're paying the costs to look the way you want, lol...hang on in there although you'll lose some strength.

dw06wu
01-15-2006, 09:06 PM
I went totally liquid yesterday because I was at my friend's all day, didn't really have a chance to make or bring any food.

01-14-06
Cals / Fat / Carbs / Prot
1380 / 17 / 33 / 264

01-15-06
Cals / Fat / Carbs / Prot
1312 / 16 / 19 / 263

I can't wait for my bagels tomorrow.....:drooling:

dw06wu
01-16-2006, 09:17 PM
Weight: 250

Monday/full body resistance

BP: 275 * 4, 3

Chinups: BW * 7, 5

gained a couple rep or two on those, sweet

Flies: 60s * 8 or 9

DB Shoulder press: 90s * 6, 5 felt strong here as well, just barely missed the 7th rep on the first set, arms were all but locked out, might as well count it, but decided not to.

Cable row: 300 * 6, these are getting easier...maybe im finally adjusting to this diet?

very light Squats: 315 * 5, 5, 5
Had a little twinging in my back after these sets, but DEFINITELY better than last week or two when I warmed up with 225 and had to quit. Pain subsided immediately after the sets were over. Form was perfect on these, nice and low as well.

BB curl: 145 * 5, kinda sloppy

CGBP: 225 * 5

I decided to cut it short cause I was tired from the squats. I'm just happy to be off the leg press. I'll probably increase the reps to 8 or 10 next week for these, I don't want to go too much higher on the weight just yet. Still trying to let my back adjust and heal.

Also, I have this weird swelling in my left knee. It doesn't hurt at all, it's just swollen. Very odd pressure when I bend it, it feels weird. I think I'm going to try to hook up the chiropractor appointment soon, I'll mention that as well.

Stumprrp
01-17-2006, 04:21 AM
lookin nasty, your one strong mofo, the weight is flying off nice, getting ripped?

BigOldDad
01-17-2006, 04:30 AM
DW- How you getting that much protein with such little calorie intake? I am struggling to get 175 at 2200.

Coke
01-17-2006, 05:18 AM
lookin nasty, your one strong mofo, the weight is flying off nice ...

You know that's right, big dude is staying super strong with it all the while leaning up.

Clifford Gillmore
01-17-2006, 05:58 AM
Hahaha, 315 for VERY LIGHT squats! You bastard!

Good Job monster, just awesome.

dw06wu
01-17-2006, 08:28 AM
lookin nasty, your one strong mofo, the weight is flying off nice, getting ripped?
Not ripping up yet...but definitely leaning out noticeably. When I hit 240 I will probably start shredding up really well, at least from previous personal experience. Last time I weighed 240 though I didn't have nearly as much muscle.

DW- How you getting that much protein with such little calorie intake? I am struggling to get 175 at 2200.
I'm running Lyle's PSMF diet. It sucks. All I get to eat is protein, basically. I eat a lot of chicken and things like that. I bought a big bag of ON whey last week and I have been drinking those like mad, because cooking and buying all the meat really sucks. Easiest thing to do would be to cook a couple pounds of chicken at once, and leave it all in tupperware in the fridge. Add a chicken breast to every meal, and subtract a little bit of your carbs from each meal. Should help to increase your protein by a significant amount, if you are trying to add more.

You know that's right, big dude is staying super strong with it all the while leaning up.
It's actually going quite well, I think the strength loss has finally stopped, which is a great thing because I was getting upset for a minute there.

Hahaha, 315 for VERY LIGHT squats! You bastard!
Dude I feel like such a wuss, I used to get 4pps plus almost two dimes on each side (belted) too. Everything is light squats now :( I can rip like 50-80lbs out of a belt, it's weird. I don't think most people get that much from them, but I decided to develop my raw squat since you don't get a belt every time you are doing normal activity.

dw06wu
01-17-2006, 10:08 PM
Monday:
Cals / Fat / Carb / Prot
3044 / 27 / 416 / 301

Good carb load, muscles were nice and full today, and I still looked more lean in the mirror. I think I got these nailed down pretty good.

Today, Tuesday:
1317 / 15 / 30 / 260

Kiaran
01-17-2006, 11:09 PM
Just stopped by to check out you journal, man. You are a very inspiring lifter. Awesome, awesome squats, seeing that 3pps is no problem for you. I too feel like I can lift so much more/better when I have my belt on.

dw06wu
01-19-2006, 12:34 AM
words
Thanks for the compliment ;)

Wednesday:
Cals / Fat / Carb / Prot
1441 / 15 / 57 / 264

Edit - the carbs seem a little high, I had two thigns of green beans, he says we can eat as many veggies as we want.

double edit - about 28g are from fiber.

dw06wu
01-20-2006, 12:06 AM
Vascularity and quad separation are improving.

Totals for Thursday 1/19
Cals / Fat / Carb / Prot
1331 / 13 / 43 / 258

Coke
01-20-2006, 05:49 AM
Glad to know you're still alive with such low cals - :D ...j/k, doing great - I know it's not easy bro.

dw06wu
01-20-2006, 08:42 AM
Glad to know you're still alive with such low cals - :D ...j/k, doing great - I know it's not easy bro.
Well, it does suck, but it's doable. The hard part is when my roommates/friends are always eating pizza, not to join in with them. IT's very difficult for me to pass up pizza.

SW
01-20-2006, 03:33 PM
....Protein farts killing you yet?....

dw06wu
01-20-2006, 07:18 PM
....Protein farts killing you yet?....
Actually I'm so low on ammo, I don't think I've farted this little in my entire life. I fart maybe like twice or three times a week, more information than you probably wanted, but interesting nonetheless :D

Wt: 249 - its really slowing down, but so is my strength loss. As long as the scale is dropping at any rate and my strength stays the same or improves, I am not going to complain one bit. People are noticing my weight loss. Pretty crazy, considering it's been 20 days.

Friday: Full body heavy resistance

BP: 275 * 3, 3

Chins: BW * 7, 5

Flies: 65s * 6

Cable Row: 300 * 6

Shoulder press: 90s * 5, 4

Squat: 135 * 10, 225 * 6, 315 * 5, 365 * 5, 5

Back feels like it's getting a little better, but I still need to stay at 365 or lower otherwise I think it's too much. Left knee is still a little swollen, so I was probably coming down just a tad over parallel.

BO DB lateral raise: 60s * 6, man these just felt weak. See ya round shoulder strength.

DB curls: 70s * 5, 5

CGBP: 225 * 4, 5

Got a little careless on the first set here and lost it. Came back strong, though.

Totals for Friday 1/20
Cals / Fat / Carb / Prot
1297 / 11 / 39 / 255

Coke
01-21-2006, 07:30 AM
Nice chunk of weight loss already which is awesome...you'll reach your destination soon at this rate - :thumbup:

dw06wu
01-23-2006, 01:25 AM
I broke down and ordered a medium pizza today. I just couldn't take it any more :D

Just another update, I'm really leaning out. I can't remember the last time my quads and shoulders looked this good. I can wear my size 34 pants again. Love handles stick out a little too much for me to go back to wearing them out just yet, but it's getting better by the day.

Also want to give props to avant for their lipoderm ultra. I've been using this **** for like 4 or 5 days and I can notice a difference in my midsection. Not sure if it's temporary moisture loss or actually fat loss, but so far it's looking good. I'm also using the minimum recommended amount.

I'll be moving to maintenance on the first of february, maybe I will post some pictures then. To the untrained eye, my progress might not be too great, but when you look at yourself in the mirror every day, you can really notice this stuff, so I'm still debating on whether or not I'm going to do that. I also kinda think it would be more fun to just drop the final results on everyone with a solid before and after, but that day is stll far away.

Stumprrp
01-23-2006, 04:02 AM
great dedication man, dont worry i had half a can of ginger ale last night but i went to the gym for no reason so it is probley burnt off. lol. gotta cheat sometimes.

Coke
01-23-2006, 04:45 AM
No doubt the hard work is paying off...you're paying the cost to be boss with it dude and will look a mil - ;)

Kiaran
01-23-2006, 11:27 PM
Things are moving nicely in here, man. Awesome full body routine and just so you know, you'll burn in hell for eating that pizza :D

dw06wu
01-24-2006, 09:31 PM
Monday totals:
Cals / Fat / Carb / Prot
2997 / 28 / 360 / 340

Tuesday totals:
Cals / Fat / Carb / Prot
1320 / 16 / 44 / 244

Didn't weigh myself today, probably somewhere in the realm of 252-254 due to extra water.

Tuesday: Full body resistance

BP: 275 * 5, 3

Chins: 9, 7

Flies: 65s * 6

DB shoulder press: 95s * 5, 4

Cable row: 300 * 6

Leg Press: 930 * 5, 4, 4 / 10pps + 2 dimes + 2 fives, not bad after 900 cals. Was shooting for 6 on the first set, probalby had 5 on the last two, but I was seeing stars on my last reps and didn't want to black out. :shoot: low blood sugar + pressure

BO lateral raise: 55s * 6

Calf Raise: 1010 * 4, 940 * 5

uhh yeah, normally I like to get around 8 reps on these, but some guy used the machine after me. I thought there were 5pps on there but there were actually 6pps. I loaded the 100s on and didn't notice till after the first set, didn't want to unload them and said **** it. I left them on there and got a couple crappy sets in. Didn't get very good extensions on these either, but it was better than nothing.

Leg ext: 245 * 6 / leg

if I was getting my normal calories and my beloved carbs I could max this **** with one leg, 245 didnt even feel that bad

Leg curl: 185/stack * 8, 6

DB curl: 75s * 4, 70s * 4

CGBP: 230 * 5, 5

Weighted incline situps: (bw + 45 @ head length) * 8, 5

Yesterday I decided that I didn't feel like lifting. I feel that the great improvement of this wo is due to my session being post carb-refeed, when I usually do it on Monday right before the refeed. I don't know how this is going to affect all my glycogen shuttling and whatnot. I think the normal idea is to bust the muscles up, then have a refeed so it is all transported into them.

Instead of doing that this time, I filled them up first and then hit the gym, they were full of lots of glycogen and much stronger.

This brings with it an important piece of information, however. My strength will probably be coming back with relative ease once I get back on maintenance next week, which is damn good news. I mean if 300g of carbs in a 4 hour refeed the day before brought me extra poundages and reps on every lift in a full body, imagine how much better it will be when I'm getting lots of carbs right before my wo and focusing all my energy into one muscle group

:strong: :nod: :strong:

dw06wu
01-24-2006, 09:35 PM
...
half a can of ginger ale...dude thats more carbs than I get all day :D ok not quite, but close


...
It is coming along pretty well. Just 5-6 more days unti I get to eat maintenance again, soon after I will re-evaulate my progress and decide how much longer I want to continue this sort of diet.


you'll burn in hell for eating that pizza
nevar. I probably stored a lot of that fat because my insulin sensitivity was out the ass, but I just couldn't take it an more. 4 of my friends all ordered pizza and I wwas craving one out of this world in the first place. What am I gonna do, sit there while 10lbs of pizza gets mauled and not eat any of my own??? :D

Coke
01-25-2006, 05:27 AM
Damn good full body training Dane, the numbers are remaining strong throughout!!

SW
01-25-2006, 06:03 AM
Hey man, I just wanted to give you deserved props for your efforts. I too have been seeing changes in the mirror. One of the better feelings available, do you agree? :)

Utopianhopes
01-25-2006, 10:11 AM
Also want to give props to avant for their lipoderm ultra. I've been using this **** for like 4 or 5 days and I can notice a difference in my midsection. Not sure if it's temporary moisture loss or actually fat loss, but so far it's looking good. I'm also using the minimum recommended amount.



Keep me update on this. I thought spot reduction wasn't possible.

dw06wu
01-25-2006, 01:58 PM
Keep me update on this. I thought spot reduction wasn't possible.
Well, it isn't really. The lipoderm gel transports yohimbine directly into the fatty tissue through the skin. Once it's there, it helps mobilize aplha fat, to an extent. It's not like some magic fat burner, you have to be on a harsh diet (keto/low carb preferably) and do plenty of lifting and cardio to actually burn it off, otherwise it just gets re-deposited.

dw06wu
01-25-2006, 02:02 PM
Hey man, I just wanted to give you deserved props for your efforts. I too have been seeing changes in the mirror. One of the better feelings available, do you agree? :)
Definitely. Not being happy with your physique is probably one of the worst feelings ever.

Utopianhopes
01-25-2006, 04:10 PM
By the way, how is your body adjusting to the rapid weight lose?...I been curious about that as to the risk with loose skin.

dw06wu
01-25-2006, 05:27 PM
By the way, how is your body adjusting to the rapid weight lose?...I been curious about that as to the risk with loose skin.
I'm doing fine so far. Keep in mind though going from 264 -> 249 is around 5% of my total mass, so I probably wouldn't have much loose skin anyway. Loose skin usually becomes a problem more with a 60+lb loss in the time span of a few months.

Utopianhopes
01-26-2006, 07:26 AM
To the untrained eye, my progress might not be too great, but when you look at yourself in the mirror every day, you can really notice this stuff, so I'm still debating on whether or not I'm going to do that. I also kinda think it would be more fun to just drop the final results on everyone with a solid before and after, but that day is stll far away.

With chris, hill, stumps, and me cutting it perfectly fine you not wanting to post pictures. Who likes dealing with competition right? Man, I love the internet I can talk smack to bigger people from far away...lol

dw06wu
01-26-2006, 08:49 AM
With chris, hill, stumps, and me cutting it perfectly fine you not wanting to post pictures. Who likes dealing with competition right? Man, I love the internet I can talk smack to bigger people from far away...lol
The thing is, I'm not cut, or anything resembling cut. I'm just less fat than I was before, which is definitely not as impressive, lol.

Totals from Wed:
Cals / Fat / Carb / Prot
1427 / 29 / 33 / 248

dw06wu
01-26-2006, 10:51 PM
Totals from Thurs:
Cals / Fat / Carb / Prot
1462 / 19 / 50 / 264

Cardio: Lyle's stubborn fat protocol,
Treadmill:
2mins warmup @3mph
6mins @6mph
2 mins @8mph
2mins @6mph
5 minute rest period

Bike:
10mins @200W
->5mins @225W
-->5mins @250W
--->8mins @275W
---->2mins @300W

For a grand total of 45 minutes total ~650 cals, not including break. I remember when 200W was hard to keep up. I could pedal cold on 600W for at least 5 minutes.

Anyway, getting much better on the cardio. I know it's still pretty slow, but that's good for me right now, esp. considering I have only been going 1-2x a week, I'm showing great progress at each session.

Edit: Oh yeah, forgot to say BW = 246 :hump:

Stumprrp
01-27-2006, 04:10 AM
weight is ripping off man keep it up, almost a 20 lb loss in 1 month, unreal.

Clifford Gillmore
01-27-2006, 04:31 AM
Your a scary, scary man.

Coke
01-27-2006, 06:23 AM
Cardio will help do the trick for what you are after...6 to 8mph on the treadmill is fairly speedy imo, nice biking too.

dw06wu
01-28-2006, 12:30 AM
Stump - yeah, weight is ripping off, but I'm still kinda pudgy

risk - thanks

coke - yeah, its not too shabby. It's getting way better, I'm definitely getting in shape with that.

Friday: Full body heavy resistance
BP: 275 * 3, 3
Chins: bw * 9, 7
Flies: 65s * 6
Cable row: 300 * 5
Shoulder press machine: 275 * 10, 10
Leg ext: stack * 7, 7 / leg
Leg curl: stack/185 * 8, 6
DB curl: 70s * 4
Tricep PD: 150 * 6

Wanted to get in & out, took about 50 minutes I guess. I might try to post a side tricep here in a few days, maybe I'll do it after a carb up.

Clifford Gillmore
01-28-2006, 04:16 AM
Solid workout man, look forward to seeing pics. I'm really unsure of what weight I should be looking to hit - so tall guys over 230lbs make a good ref.

SW
01-28-2006, 07:11 AM
Damn near 20lbs from start of cut, very nice.

Coke
01-28-2006, 08:21 AM
Super job with the weight loss throughout...nice and continuous full body training while on the program.

dw06wu
01-28-2006, 06:14 PM
Risk - goal 250, worry about what you actually make at a later date.
nick, coke - thanks

Friday totals:
Cals / Fat / Carb / Prot
1260 / 16 / 30 / 240

I just got out of the shower, here are some quick pics of my left quad. I tried to get my arm in there to show vascularity, but I didn't do a very good job. Pic quality is low as well, sorry, it's all I got.

Stumprrp
01-28-2006, 06:35 PM
legs getting very defined. nice.

Clifford Gillmore
01-28-2006, 07:17 PM
Looking ace man! looking in proportion to your calves, solid as hell.

Coke
01-29-2006, 11:29 AM
Superb guad shot man!!...already showing great detail in your legs.

dw06wu
01-30-2006, 10:37 PM
BW=251 net weight loss = 13-14lb, you decide how much muscle look at this wo

Monday: MAX OT BACK WO BABY

Deads: 405 * 4, 3, 3
last rep was SLOPPY, I'm totally ashamed of it, totally rounded. Should have dumped it after 2. Nice effort though, I only lost a few reps on this !! I'm so excited.

BB row: 225 * 4, 205 * 7, 7
wasn't sure what to expect, I'm still trying to switch these up. I'm doing these perfectly parallel with the ground, it makes them a lot more difficult. I think I feel it more when I bend 30-45 degrees though. Still experimenting.

Chins: BW+45 * 2, BW+25 * 3, BW * 4 //small break// BW * 7

Cable row: 270 * 6, 6

A weight room buddy of mine who I haven't seen since before break complimented my weight loss.

My stomach also totally shrunk. I'm having trouble hitting maintenance, lol.

Totals from Sunday:
Cals / Fat / Carb / Prot
2919 / 76 / 344 / 210

Totals from Monday:
Cals / Fat / Carb / Prot
3159 / 78 / 350 / 258

Clifford Gillmore
01-31-2006, 04:03 AM
Ace work on the deads man! I'd like to think I'll be moving those numbers one day soon.

Coke
01-31-2006, 05:57 AM
Good deal on experimenting with bb rows, you'll luv them once you tweak your form...no need to be ashamed of 4pps on deads, you've been dieting big time - hang tough bro.

dw06wu
01-31-2006, 11:24 PM
Came down with a pretty rough cold. Combine that with getting a ****ty night's sleep last night and the fact that I didn't really feel like lifting in the first place. So I didn't go lift today.

Totals:
Cals / Fat / Carb / Prot
2246 / 88 / 247 / 119

I might have a protein shake or two and some fish oils before bed.

Clifford Gillmore
02-01-2006, 02:28 AM
Onto the fluids man!

dw06wu
02-03-2006, 05:55 PM
Wt: 247 - probably a little dehydrated from this cold

Friday: Chest

Flat DB: 120s * 3, 115s * 4, 3

Incline DB: 105s * 4, 3, 100s * 4

Dips: BW+60 * 4

comments: meh

Stumprrp
02-03-2006, 06:29 PM
clean little chest session man

Coke
02-04-2006, 07:39 AM
Precise with the chest work, looks damn good for coming off a cold.

Davidelmo
02-04-2006, 07:58 AM
Insane... amazing lifts and that diet must absolutely kill you!

I sometimes have trouble dedicating myself to eat enough, but for you to consume 250g+ of protein a day and under 20g carbs and fat takes ridiculous dedication. I think I'd just go crazy!

Good luck with reaching your goals!

dw06wu
02-06-2006, 03:33 PM
thanks for the comments guys

Monday: Back

light Deads: 135 * 15, 15 / 225 * 6, 6 / 315 * 5, 5
Just trying to take it easy on my disc, 405s last week made it twinge a little, but not bad. The best rehab is actually just doing some light deads like this.

Chins: BW * 8, 7

Cable row: 300 * 5, 4

VBar PD: 300 * 5, 4

I messed around with some 135lb squats today to see how my knee would react. My left knee is really hurting at the quad insertion point on the top side lately. It only happens when I get near parallel, but it's still aggravating.

So I got in the rack and tried some really, really, exaggeratingly low back squats. Does anyone know standard PL comp rules for how low the bar can go? Anyway, I had the bar down by my armpits and I was able to hit parallel easily due to the exaggerated forward lean. It totally eliminated all stress on my middle back problem, as well as in my lower back, and allowed me to go even a little lower than parallel.

2 things come to mind, however. 1 is that I'm sure it will be much harder to secure the bar in this position with more weight than 135lbs. 2 is I'm not sure how well the quads are getting worked here, because the leverages are so out of whack that the legs don't even really bend that much. I guess it would allow the lifter to move more weight, though, so it might make up for it there.

Thoughts/suggestions/comments?

Stumprrp
02-06-2006, 04:43 PM
still looking strong even on the nasty diet.

dw06wu
02-06-2006, 07:42 PM
still looking strong even on the nasty diet.
I'm actually on my 2 week break right now :D

Clifford Gillmore
02-06-2006, 10:15 PM
Well, have some fun on that mo' fo!

Coke
02-07-2006, 05:38 AM
Doing lighter deads now is smart...hope all clears, with your quads folks should be asking you for advice, lol.

dw06wu
02-07-2006, 06:46 PM
Tuesday: shoulders

DB shoulder press: 100s * 3, 95s * 4, 4

Lateral raise: 55s * 7, 50s * 7, 7

BO raise: 50s * 7

I think I'm going to transition my training to a more strict form oriented, higher rep workout (8-10?). I also think after I am done with my PSMF cycles, I am going to start crossfitting and stretching. My days of heavy low rep lifting are coming to a close; I'm just getting bored with it. I'm starting to want to just be in great shape more than being able to lift heavy stuff.

Coke
02-08-2006, 04:33 AM
Good plan concerning your training - even your lighter days will be heavy, lol...Super shoulder workout bro.

dw06wu
02-13-2006, 11:11 AM
Well, it's been two weeks. Back to the grind for another 5-6 weeks. I think this ones going to be mostly liquid, its just easier, and its cheaper, if you can believe that.

dw06wu
02-13-2006, 09:13 PM
Monday:
Cals / Fat / Carb / Prot
1320 / 16 / 44 / 244

In other news, I bought 11lb of casein from trueprotein.com today. I hear it tastes real chalky, but at least I won't be starving all day long.

dw06wu
02-14-2006, 11:26 PM
Tuesday:
Cals / Fat / Carb / Prot
1494 22 45 272

Coke
02-15-2006, 05:14 AM
Doing all too well dietwise, hope you don't lose much muscle in the process...gonna be interesting to hear what you have to say once you get near the end of this program. Keep up the good work.

Clifford Gillmore
02-15-2006, 06:32 AM
It would be cool too see a big guy gettin on with crossfit. I've found weights have really affected my flexibilty to it, so I adjusted well. Tell us how you go!

dw06wu
02-15-2006, 10:24 PM
Doing all too well dietwise, hope you don't lose much muscle in the process...gonna be interesting to hear what you have to say once you get near the end of this program. Keep up the good work.
I've been too busy lately go really go lift. I'm hoping I can change that, but not sure.


It would be cool too see a big guy gettin on with crossfit. I've found weights have really affected my flexibilty to it, so I adjusted well. Tell us how you go!
Yeah, I really want to get into that later. I might add a 5x5 squats/bp/chins to it or something like anthony.

dw06wu
02-16-2006, 06:37 PM
Wed:
Cals / Fat / Carb / Prot
1464 19 45 272

dw06wu
02-18-2006, 02:22 AM
Cals / Fat / Carb / Prot

Thursday:
1464 / 19 / 45 / 272

Friday:
1288 / 12 / 26 / 259

I got my trueprotein.com casein today. It tastes like ****ing a-hole but it sure does keep me full and feeling like my muscle isn't constantly cannibalizing itself.

Coke
02-19-2006, 06:00 AM
I hope you're active and doing stuff in the gym, that has to be difficult though while on the diet plan...doing awesome with it, managing to keep them calories and carbs low while protein is high to prevent much muscle breakdown.

dw06wu
02-20-2006, 02:50 PM
I hope you're active and doing stuff in the gym
School is really not permitting me to do much. I haven't been since like two weeks ago today. I'm hoping to go today, got some hw though and only got 3 hours of sleep last night cause I had to study for a test today.

Cals / Fat / Carb / Prot

Saturday:
778 / 11 / 1 / 160 [+ cheat meal]

Sunday:
1278 / 13 / 14 / 263

comments - I am cutting the refeeds back to once every two weeks. First off, I haven't even lifted since I started, second, I don't think I need it once a week anyways. I don't even give a **** about my numbers any more, I'm just trying to get in shape now. Maybe I'll revisit powerlifting later. As for now, my knee joints and my back feel amazing, they dont hurt all the time and I like that. PSMF until spring break, then on to a more normal permanent diet similar to the one built posted, concentrating most of my carbs around WOs. +crossfit & 5x5/full body depending. I want a ****ing six pack damnit, and I'm far away since all my fat is concentrated in that area.

dw06wu
02-21-2006, 12:41 AM
Cals / Fat / Carb / Prot

Monday:
1283 / 19 / 0 / 262

Ha ha, not a single ****ing carb today. Lol. According to food labels, anyway.

Stumprrp
02-21-2006, 05:35 AM
wtf? how do you not eat one carb dude? sick man sick, i dont see how you get any energy lol

KevinStarke
02-21-2006, 07:19 AM
Thats nuts man I cant live without my bread!

Coke
02-21-2006, 08:35 AM
Unreal how you stick with the plan and make adjustments along the way...this should really shock your body.

galileo
02-21-2006, 08:39 AM
With this no-carb thing, do you eat any vegetables? Any fiber at all?

dw06wu
02-21-2006, 03:16 PM
With this no-carb thing, do you eat any vegetables? Any fiber at all?
I normally have a couple cans of green beans; it just worked out yesterday with school and all that I didn't spend much time at home and forgot about it. You're supposed to eat veggies; I just didn't yesterday.

dw06wu
02-21-2006, 03:19 PM
wtf? how do you not eat one carb dude? sick man sick, i dont see how you get any energy lol
For some reason, I don't feel any different than I do when I'm eating 300-500g carbs. It's a little harder to wake up in the morning, and the first few days I needed to take a couple naps, but that's it.

Remember that i haven't been training at all because school totally owns my nuts right now.

dw06wu
02-22-2006, 03:07 AM
Cals / Fat / Carb / Prot

Tuesday:

1209 / 16 / 14 / 239

dw06wu
02-23-2006, 12:14 AM
Wed:
1180 / 7 / 14 / 254

I ran out of fish oil so the fat was a little lower than normal.

Coke
02-23-2006, 05:18 AM
Nice way to prioritize my man, school is more important right now - the workouts can wait especially since you've already got plenty of muscle...keep hanging tough this way with it all, the payoff is gonna be great.

MJS
02-23-2006, 05:40 AM
you have some crazy macros bro

dw06wu
02-24-2006, 08:57 PM
Nice way to prioritize my man, school is more important right now - the workouts can wait especially since you've already got plenty of muscle...keep hanging tough this way with it all, the payoff is gonna be great.
Thanks for still visitin my journal bro - yeah, school is really clamping down on me right now, its actually pretty ridiculous how much work I have to do on your average week.


you have some crazy macros bro
That's Lyle for ya. 2 more weeks of this ****, then I'm done with it for as long as possible hopefully.

Cals / Fat / Carb / Prot
Thursday:
1050 / 5 / 14 / 229
(I missed a protein shake yesterday, fell asleep, should have gotten another 25g just before bed)

Friday:
1220 / 11 / 14 / 254

Wt: 239

Friday: full body resistance
Dips (deep as hell): BW+45 * 8, 7, 5
BB row (oh sw 45): 225 * 8, 7, 7
(man these really hit the lats great, more than ever, I think I found my setup)
Lateral raise: 55s * 6, 6
BO lateral raise, controlled negative: 45s * 6
BB hack squats: 135 * 12, 10 / 225 * 6, 315 * 4
First time with hacks, and I thought they were really awkward. On my 315 set I almost fell over, I'm sure it looked like a nightmare. It didn't even feel heavy, I just couldn't get the mechanics down.

Ok, normally I wouldn't list this stuff, but just walking around was becoming a chore at this point.

Hang clean: 135 * 3

I think I have nailed clean form, the crossfit burgener warmup video really helped. If you split the movement up separately and focus on doing each one, it really makes the bar explode up. 135 was basically bitch weight with this new technique. I think that I was previously basically curling/raising it with my arms. This time, I didn't even have to use my arms.

Jerk: 135 * 3

Front squat: 135 * 8

I'm still just trying to get the feel for these movements. Don't make fun of the weights I used too much, remember I haven't had a nontrivial amount of carbs in 2.5ish weeks. I'm also doing well with my form makeover. Dips were lower than ever, squats (although they were very low weight) were nice and deep and perfectly performed. Lateral raises were performed perfectly and with controlled negatives instead of just dropping them like I usually do.

PS, this wo really made me remember why I usually refeed once a week. Never again will I skip it, lifting or not. Sorry for the long rambly post. I'm out.

Clifford Gillmore
02-25-2006, 04:12 AM
Excellent workout, great job on the hang cleans.

Coke
02-25-2006, 08:12 AM
BB rowing does indeed rock, glad to see you finding your groove on those...the front squats are an awkward exercise imo and takes a little while to master. You are still handling some great weights throughout, super dips dude.

Stumprrp
02-25-2006, 09:39 AM
SUPER WORKOUT! and very cool to see others doing OLY workouts, hard stuff!, are you front squating in clean grip or cross arm?

dw06wu
02-26-2006, 08:48 PM
SUPER WORKOUT! and very cool to see others doing OLY workouts, hard stuff!, are you front squating in clean grip or cross arm?
Normal stance I guess, my arms were pointing straight and my wrists bent (like before you are gonna jerk it). The jerks were like power jerks too I guess, there was no double knee bend on those. I still have to figure out how to properly dip down & catch the weight on Oly movements, everything I've tried has been a power movement with no double squatting.


stuff
Thanks bro, I think I could hit way more if I went UH grip on these. PS - did you see my weight? Almost 30lbs.

edit- Do you get this feeling when you do heavy front squats like it's crushing your lungs? It's hard for me to breathe with the weight there, and it just feels really awkward. I'm OK with 135 since that is really nothing, but I tried to just sit 315 there a couple weeks ago when I was messing around and I didn't feel like I could do that weight just because it was crushing the air out of me.


stuff
Thanks, I think I could handle a BW hang clean right now without much trouble. I really like Oly stuff, but those movements kinda start messing with my back when the weight gets up over 200.

John04Civic
02-26-2006, 08:54 PM
For some reason, I don't feel any different than I do when I'm eating 300-500g carbs. It's a little harder to wake up in the morning, and the first few days I needed to take a couple naps, but that's it.

Remember that i haven't been training at all because school totally owns my nuts right now.
I agree with this. I just cut about 200g of carbs a day out of my diet and I feel the exact same!

Your dedication is admirable man, but I must ask, how many protein shakes do you hit up per day to keep your fats / carbs so low?

dw06wu
02-27-2006, 05:57 PM
I agree with this. I just cut about 200g of carbs a day out of my diet and I feel the exact same!

Your dedication is admirable man, but I must ask, how many protein shakes do you hit up per day to keep your fats / carbs so low?
I'm totally liquid except for a few veggies and fish oils during the day. It's easier and cheaper than using actual meats and stuff (at least that I've found).

Monday: messing around

BP: 245 * 8, 250 * 6, 255 * 5 (hey not bad considering I'm under 240 now)
Chins (oh sw): BW * 10, 4, 5 (dunno what happened there)
Assorted power cleans, power jerks, and deep front squats with 60KG.

My collar bone hurts, yeesh

Kiaran
03-01-2006, 01:28 PM
Props for sticking with the diet, man. Cleans, Jerks and Front Squats are all terribly difficult to master, and I know I definitely suck at them all. Aces on sticking with it, bro.

KevinStarke
03-01-2006, 01:33 PM
Strong benching man.

Coke
03-02-2006, 04:09 AM
Nice and varied session man, you are always able to maintain good strength no matter what.

dw06wu
03-02-2006, 07:20 PM
Thanks Kiaran, Kevin and Coke. I'm tryin my best ;)

Cals / Fat / Carb / Prot

Monday:
1059 / 10 / 27 / 207

Tuesday:
1220 / 11 / 14 / 254

Wednesday:
1220 / 11 / 14 / 254

Thursday:
1279 / 11 / 27 / 257

Thursday: Full body messing around

Weight: 236

Bench: WU, 300x1 Still got 300+, I might be able to hit 305 depleted.
315x1 easy after a big carb up.

Dips: BW+55 * 7, 5, 4

BB row: 225 * 8, 8, 7 .. uhh somehow these are getting easier. I think I will move up next time to 235. Still 45degree, OH

Assorted 1-4 rep sets of power cleans/hang cleans/power jerks/front squats w/ 60kg. I think I'm starting to get pretty good at these.

Front squats (3" below parallel): 135 * 10, 185 * 10, 235 * 4

Man, those are tough. I added the 235 because I haven't been going heavy on squats at all in a long time, and I needed to convince myself that I could do BW squats still. I find that the bar wants to roll off my shoulders; that's why this exercise is so difficult. My wrists and shoulders get tired from keeping the bar in place. Legs seem to be doing just fine with 235, though.

Back squats (wide, parallel): 235 * 10
easy; just wanted to add another set in.

Lastly, I must say that my arms are really starting to cut up and they look huge, even though they are definitely smaller than when I started (I think).

Coke
03-03-2006, 08:44 AM
Nice job with holding everything down this way man - :thumbup:

dw06wu
03-13-2006, 06:31 PM
Well, the diet's done - I haven't updated this week at all, but it's been exactly the same as previous weeks.

Final weight: 240, carbed and watered up. Shoulder separation is way more pronounced and my arms look hyoooooger than ever. Basically, I lost ~25 pounds and almost all of it was fat. Lyle's PSMF definitely works. Strength is in the ****ter compared to where it used to be, but I don't really care, and I expected it from the start.

Mon: Full body messing around

Incline bp: wu, 275 * 1 hm... disappointing, but oh well

Dips: bw+45 * 8, 5, 5

Chins: bw * 9, 8, 6

Squats: 135 * 12, 10 / 225 * 5

13" box squats: 275 * 5, 5, 5

these were LOOOOOOW. Remember I'm almost 6' 4". I was goin for a 5x5 but the weight room shut down early.

That's about it; I'm off to FL tomorrow for spring break, and after that, it's straight to the crossfit + mixed 5x5 + 2700 cals normal diet.

Coke
03-14-2006, 09:25 AM
Awesome the way you dieted and ended up with around 25lbs of weight loss. I'm sure you feel like a million bucks and look like one too, made it just in time for spring break - have a great time Dane.

dw06wu
03-27-2006, 05:13 PM
Weight: 235

Monday - Crossfit

OH Squats 1-1-1-1-1
45 - 95 - 95 - 115 - 115

Front Squats 1-1-1-1-1
225 - 235 - 245 - 255 - 275 (PR)

Back Squats 1-1-1-1-1
315 - 335 - 355 - 365 - 375

I definitely wasn't going any higher than 375. Slowest rep ever. Feels good to be back in the gym, the 5-lb difference from last time is half muscle half fat if I had to guess. I can't afford a good diet right now, so my mass may suffer a little.

Coke
03-28-2006, 04:38 AM
Maintained some super leg strength dude...all the squat numbers are looking great!!

Clifford Gillmore
03-28-2006, 05:22 AM
Excellent drop on the fat big guy! I want your strength, I want it all!

dw06wu
03-29-2006, 05:47 PM
Thanks coke and risk!!

Wednesday: Tuesday's crossfit

5 rounds for time
15 95-lb push jerks
15 pullups

Notes: subbed regular kipping pullups rounds 3, 4, 5
32:13

lolo

I got a blister on each of my callouses on both hands, 6 total, and 5 of them ripped on the last set of pullups. Bled ****ing everywhere, all over the bar. I was like WTF, the bar is wet.

edit- I guess it's not too bad considering I have strep throat. I'm still disappointed.

Anthony
03-29-2006, 05:51 PM
Awesome squatting, I would have liked to do that workout, but I think it was too early to test my tendons during the OHS/FS.

32 minutes for yesterday's wod!! Were you reading a book between sets? :p

dw06wu
03-29-2006, 06:19 PM
Awesome squatting, I would have liked to do that workout, but I think it was too early to test my tendons during the OHS/FS.

32 minutes for yesterday's wod!! Were you reading a book between sets? :p
First cardio-ish session in a couple months, I didn't want to kill myself! I also never kipped before so it took me a couple minutes to figure that out. Then my hands ripped. :D

Anthony
03-30-2006, 03:42 AM
Hahahah! Honestly, I think if I had done that workout when I first started CF, I would have been 30+ too (unless death came sooner). For some reason those high rep push/pull days are killer. Not to worry, your times will come down really fast.

dw06wu
03-30-2006, 04:13 PM
Well, yesterday I really took it easy, I probably could have come in mid 20's if I really busted my ass. I'm kinda sick right now though, I have strep or something, so I decided to save some energy

Thurs: CF
Snatch 1-1-1-1-1-1-1

Ok, well I probably did about 25ish snatches, but its not like they were max effort or something because I SUCK at oly movements. I had a good sweat goin', though.

40kg 1-1-1-1-1
60kg 1-1
50kg 1-1-1
60kg 1-1-1-1-1
65kg 1-1-1
73.6kg 1-1 (PR)
65kg 1-1-1
60kg 1-1-1-1

You know its bad when you hit the top of the snatch and your arms aren't locked, but the weight is so light you can just shoulder press it up to lockout. Meh, I'll get better with time.

edit: so I just looked at the videos and apparently I was doing power snatches. Oh well.

Coke
03-31-2006, 04:16 AM
Nice job with those power snatches dude, good crossfit training as well.

Clifford Gillmore
03-31-2006, 04:19 AM
Nearly 2pps on snatches is mighty impressive.

dw06wu
04-02-2006, 08:40 PM
Thanks coke and risk. I think I'm starting to get the hang of this stuff.

Sunday:
Saturday's crossfit
Hang Clean 1-1-1-1-1-1-1

notes:
worked on form, did hang cleans for about an hour, added squats
subbed hang power cleans (not comfy with full cleans yet)

40kgs 1-1-1
70kgs 3-3-3-2-2-1-1
80kgs 2-2-2-1-1-1
90kgs 1xMiss
80kgs 2-2-2
90kgs 1-1

Front squats: 235 (BW)
235 * 5-5-4 (racked, rested for 10 seconds, unracked) +1

Core was getting tired by the time I got to squats, so I needed a little rest on the last one. My legs are doing fine with them; it's my core that tires out quickly. I'm actually pretty happy with bw front squats right now, I'm more concerned with being fit than being a beast.

Weight: 234.5 lb, nutrition this week was horrible. I'm broke as hell and can't afford good food.

Clifford Gillmore
04-03-2006, 04:26 AM
Excellent work big guy, you are going to be super fit and strong if you keep up like this!

Coke
04-03-2006, 10:43 AM
You will always be beast no matter what bro, lol - super front squats, ridiculous effort with them power cleans.

dw06wu
04-04-2006, 03:36 AM
lol, I hope so. I feel like such a wuss lately. At least I can still bench 300.

Monday: CF

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Notes:
subbed 275-lb deadlift all rounds
135-lb standing millies round 1
95-lb standing millies rounds 2, 3

time: 18:38

Millies murdered me. They are a lot harder than you would think.

Clifford Gillmore
04-04-2006, 09:37 AM
I feel you on the millies, I'm killed after 5 reps of 1pps!

dw06wu
04-04-2006, 10:48 AM
I feel you on the millies, I'm killed after 5 reps of 1pps!
I'm a lot better at seated, I was up to 2pps+5s at one point, but the standing millies kill my core

Anthony
04-04-2006, 11:08 AM
Why did you increase the deadlift to 275? Get your time under 4 minutes, then increase!

briancurran01
04-04-2006, 11:10 AM
nice work man.damn you are one strong dude.

dw06wu
04-05-2006, 06:14 PM
Anthony - answered in your journal
Brian - thanks, not so much any more, but take a look back to november-ish

Wed: CF

Fran
21-15-9 reps
95lb thrusters
Pullups
..
11:32

Machine flies: stack * 12
Pullovers (straight arm): 55 * 12, 65 * 10, 70 * 10, 75 * 8, 80 * 6
BP: 135 * 12, 185 * 8 (triceps are shot from fran and past couple days)
Weighted incline crunches: +45lb plate * 8, 6
DB press: 100s * 6, 5

Clifford Gillmore
04-06-2006, 02:20 AM
Ace time on fran, isn't that a 3rd of your first trial? Great work!

Coke
04-06-2006, 06:05 AM
Making good time with Diane and Fran, lol - super crossfit training, really have gotten into it this past week.

dw06wu
04-06-2006, 07:41 PM
Risk - nah, I have never done Fran before. I am, however, getting WAY better at this stuff.
Coke - thanks man, always an encouraging comment from you, it means a lot

Thurs - CF + whatever

21-15-9
135-lb PClean
Ring Dips

notes:
subbed dips for ring dips (there is no way one ring dip == three regular dips)

time: 13:26

-Still a pretty bad time, but I'm definitely getting way way better. Today I was able to push it a lot harder than previous sessions.

Squats:
315 * 5, 5, 1

3rd set - first rep easy as hell, second rep got outta the hole fine, got loose about half way between the hole and upright, dumped it. After that second set I got in long conversation with some kid and got cold and sleepy. Diet was ****ty today.

PS, to anyone reading this far, I'm thinking about starting up Creatine again. I know it's been discussed ad nauseum and the general consensus is that it always helps. Can you post here with your opinion? From extensive previous experience, creatine tends to make me blow up a little, but I get good strength gains from it.

A) keep cutting as hard as possible, don't cycle creatine
B) take creatine, sacrifice some cut for some strength

I'd greatly appreciate any input. I know the effects, I just want opinions, which would you pick?

f=ma
04-06-2006, 07:45 PM
ive just started with the creatine again recently.. ive been having problems staying hydrated. i feel real dry when i take it despite drinking more than 2 gallons a day of water

Clifford Gillmore
04-07-2006, 05:12 AM
Creatine is fine while cutting, its only water weight that you can shed very quickly after coming off it. The creatine should greatly help with muscle retention, I don't feel it at all though.

dw06wu
04-07-2006, 06:47 PM
Thanks f=ma, I think I will probably start it up again next week.
Risk - So are you saying you would take it or not? I just need opinions ;)

Friday: CF + whatever
30 135-lb clean + jerk for time

notes:
as rx'd

Time - 13:35

I am getting better and better at this every day

Pcleans
60kgs
2-2

70kgs
3-3

80kgs
2-2

88kgs
2

93kgs
2

100kgs
1

And done. I was going for a BW Pclean but my shoulder tendons are SCREAMING!!!! These are true power cleans with absolutely no double bend. I really am bad at the double bend part. I could probably do 295+ full clean if I could get the form down, but that's far away from now.

Stumprrp
04-07-2006, 07:18 PM
training is getting intense in here with the oly and crossfit stuff man, nice work.

Clifford Gillmore
04-08-2006, 12:53 AM
If you react to creatine, I'd say take it :)

dw06wu
04-10-2006, 04:57 PM
Stump - thanks, yeah I was real proud of that 100kgs power clean. It was pretty.

Risk - Yeah I think I want to but I just feel fat so I don't want to. I can't decide.

Monday: CF
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

24:47

notes:
I just ran 1.25 miles and then went down to do the squats. 95-lb for first two rounds, it was taking forever so I switched to just the bar. I'm still struggling with balance on OH squats.

edit- ps, I checked the time after I ran a mile and I was at 6:30! This is 30 seconds off my best mile time ever, so I was happy about that.

Stumprrp
04-10-2006, 06:49 PM
nice mile dude! 6:30 is my PR.

Coke
04-11-2006, 11:29 AM
Nice stuff with Nancy my man, looks like you are stepping up even more.

Kiaran
04-11-2006, 03:24 PM
Outstanding work with the cleans, bro. Moving some good weight in here. My shoulder tendons always freak out when I do cleans too. Why do you suppose that is?

dw06wu
04-12-2006, 03:25 PM
Coke - tryin my best!
Kiaran - At the hip extension/shrug part of the pull, you are putting TREMENDOUS pressure on the shoulder joint/delt tendons, especially w/higher weights. Take 100kgs ~220 lbs - I would be forcing that up like 2-ish feet, probably somewhere around 350-400lbs+ of force on the tendons there, in a very quick jerking movement. At least I think that's why.

Wednesday - CF (Tues)
run 10k

notes:
ran/walked 5 miles and I could not go any more. Stop laughing at me Anthony, I'm trying my best, lol.

time: 1:03:xx

2 years ago I could do 5 miles in 40 minutes without stopping. Heh.

Anthony
04-12-2006, 03:36 PM
I can't laugh, I can't even run a mile until after surgery. Jodi might laugh though. :p Seriously though, you're progressing well. Stick with it!

dw06wu
04-13-2006, 05:01 PM
Thursday - CF
run 5k

time: 34:0X

Coke
04-14-2006, 02:59 AM
2 years ago I could do 5 miles in 40 minutes without stopping. Heh.

There was a time I would run around the track at the park 3 whole rounds before or after I worked out. Later after an extended layoff when I went to run I only made it 1/2 around and then walked the other half back to my car, lol. Keep at it, doing great in here and will be extremely fit and trimmer.

Clifford Gillmore
04-14-2006, 07:46 AM
Thursday - CF
run 5k

time: 34:0X

I used to run a cross country 3k in 30 odd minutes, thats a great time for 5!

dw06wu
04-20-2006, 06:02 PM
There was a time I would run around the track at the park 3 whole rounds before or after I worked out. Later after an extended layoff when I went to run I only made it 1/2 around and then walked the other half back to my car, lol. Keep at it, doing great in here and will be extremely fit and trimmer.
LOL, dude that is exactly whats happening to me now.


I used to run a cross country 3k in 30 odd minutes, thats a great time for 5!
do you mean 3 miles? cause 5k ~ 3mi. I have a buddy who can run a mile in like 4 and change, he makes fun of me.

Thursday: Sunday & Thursday's crossfit

...
Front Squat 1-1-1-1-1-1-1
225 / 235 / 255 / 275 / 285 / 295 / 315 / 335

Felt like I had a little more so I went for an 8th. 3" below parallel (as far as my damn knees will go) busted that bitch out.

...
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

notes:
-subbed 135-lb MP first round, 95-lb MP 2nd round, 95-lb PP all other rounds
-subbed regular pullups rounds 3-4, kipping pullups all other rounds after 4th
-first 4 rounds unbroken

time: 20:32
I was trying real hard to get sub 20 for this one, I'll just have to try harder next time. I got wasted last night and have had the ****tiest diet and sleep since I can remember, so those two things aren't helping either.

edit- my weight was 237. It's definitely muscle, as I'm continuing to lean out.

Coke
04-22-2006, 07:13 AM
Good to hear the plan is working out my man, getting leaner and all...nice rounds done there Dane.

Clifford Gillmore
04-23-2006, 09:58 AM
do you mean 3 miles? cause 5k ~ 3mi. I have a buddy who can run a mile in like 4 and change, he makes fun of me.



In a straight line? Boring :)

Good workouts Dane.

dw06wu
05-03-2006, 07:54 PM
Thanks coke and risk. Risk, not in a straight line, around a track. Kind of like a hamster, only not in a wheel.

Wed: 2 CF from this week
CF1:
Back Squat 3-3-3-3-3-3-3
295-305-315-325-335-345-365(2/fail)

notes: failed on last rep of last set.

CF2:
10 rounds for time of
10 pullups
10 ring dips

notes:
subbed dips for ring dips, made it 8 rounds before my triceps could not physically do another dip.

time: 32:22

Seriously. How can anyone do this many dips? As for the back squatting, I think these poundages were higher than last time when I was doing 7 singles, so my max is probably up near 390-400 again. Which is great.

edit: weight = 235-lb, after a decent sized meal. I have been almost starving myself for the past 1-2 weeks, because I seriously cannot afford food. Yesterday I had two bagels.

edit2: personal update, I haven't been able to get to the gym much at all lately because school is just murdering me right now. And I must say that the female situation is absolutely out of control too. So, those two things put together = dane not @ gym, and who would want to be?? god i am having a great time. College senior year what.

Coke
05-05-2006, 08:21 AM
Have the time of your life man - your numbers won't slip no matter what, lol.

dw06wu
05-09-2006, 12:30 AM
Have the time of your life man - your numbers won't slip no matter what, lol.
Surprisingly, I'm doing alright in that department.

Here's a quick pick taken the other night of my back. I'm wasted. The girls seemed to like it.

Clifford Gillmore
05-09-2006, 04:41 AM
HYUOGE! Looking lean too.

Coke
05-09-2006, 05:53 AM
That is damn good bro, managed to keep size as well while dieting.

dw06wu
05-16-2006, 07:51 PM
edit: im bored so im going to write up the workout

PC->PJ:
60kg: 2-2
70kg: 1-1
80kg: 1

PC:
90kg: 1-1
100kg: 1-1
110kg: 1

Front Squats:
135lb: 12-10
225lb: 6
275lb: 3

Back Squats:
315: 5

notes:
Nasty little session here. I was very happy with the 110kg power clean; it just flew up there. I think I can handle maybe even 130kg now, which is spectacular considering I haven't been working out or eating remotely well, and pretty much been drunk for 2 weeks straight.