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kad
11-30-2005, 07:07 PM
Background (short version)

I've lifted off and on for the last few years of college, but nothing serious until late February/early March 2005. For the first 3-4 months I spent most of my time recomposing, attempting to lose fat/weight. I dropped from 215 lbs at 29-30% bodyfat down to the upper 170's at still fat. I didn't make any real strength gains, since I was somewhat undereating during that period, barely taking in 2000 calories a day, which I learned (from these forums) was too low. I started manipulating my diet, and eating more, and consequently started seeing some strength gains. Now I'm more serious about things, and I feel like I actually have a clue about what I'm doing (again, thanks to the various forums). So this is my attempt to start things over, in a sense, and do things right this time.

My goals for 2006 are:

1) 200 lbs at 8-9% bodyfat
2) 1200+ total (315 lb bench, 405 lb squat, 495 lb deadlift)

I'm starting the year off with a 6-8 week UD2.0 cut down to 8% bodyfat or so. I'm tired of this 38" gut, and I want rid of it once and for all. I had great results for the two weeks I was on UD2.0 before. I expect I'll make some strength gains while on UD2.0, since it's cyclic, and I made some gains during the first time I was using it after the carb loads. After that, I'm planning on starting the ever popular 5x5 routine so many people around here have adopted. I'm expecting most of my size/strength gains to come from that phase.

kad
11-30-2005, 10:43 PM
Wednesday 11-30-05

Cardio - 20 minutes HIIT stationary bike
I forgot the numbers, but that was freakin tough. It's been ages since I've done HIIT on the bike.

Diet - clean, until I cheated tonight and had Taco Bell and a beer. :rolleyes: (at least it was Miller Lite)

Sleep - 8 hours

Notes
I guess I felt like eating fast food tonight since I won't be eating anything but chicken, tuna, egg whites, vegetables, and fish oil for the next 12 days. This will be fun.

Joe Black
11-30-2005, 11:12 PM
good job and good luck Jordan!

Stay away from that fast food!!!

Do you season your food and spices? It really makes a hell of a difference if you are sticking to fairly bland foods when cutting.

kad
11-30-2005, 11:32 PM
PSMF plan

edit: PSMF sucked, so I'm moving to a more conventional cutting diet until I can be more dedicated with UD2.0 after Christmas break. More details below.

kad
11-30-2005, 11:37 PM
good job and good luck Jordan!

Stay away from that fast food!!!

Do you season your food and spices? It really makes a hell of a difference if you are sticking to fairly bland foods when cutting.
Hey man, thanks for dropping by. Don't worry, I won't be anywhere near fast food for a good while. And I actually season my food a ton. Most of the time when I make chicken and vegetables, it's some sort of stir fry in the skillet. Usually chicken and broccoli/cauliflower, or chicken and squash/zucchini and maybe some onions and green peppers. I like to use crushed red pepper, ground black pepper, garlic powder, italian seasoning... my cabinet is stocked full of stuff like that. I tend to use a little soy sauce here and there too. :)

kad
12-01-2005, 07:44 AM
Thursday 12-1-05

Stats as of this morning.

Weight: 186 lbs

Measurements taken cold flexed.

Neck: 16.5"
Chest: 44.5"
Upper arms: 14.5"/14.5" (L/R)
Forearms: 11.75"/11.75" (L/R)
Wrist: 6.75"
Waist: 38" (relaxed)
Hips: 38.5" (relaxed)
Quads: 22.5"/22.5" (L/R)
Calves: 15"/15.5" (L/R)

Bodyfat: fat

I'm not even going to try to get a bodyfat estimate until I can clearly see abs when I'm not flexing. There's no point. For now I'm just going to use the mirror.

-TIM-
12-01-2005, 09:40 AM
A little :spam: never hurt anyone. Good luck on your goals Jordan.

kad
12-01-2005, 02:15 PM
Thanks Tim. :D

-TIM-
12-01-2005, 02:16 PM
Nice teeth :p

kad
12-01-2005, 02:37 PM
Depletion Workout

Warmup
2 minutes on the rowing machine

Squats S.S. w/ RDL's
45 x 10 / 45 x 10
95 x 5 / 95 x 5
135 x 15 / 185 x 15
135 x 15 / 185 x 12
135 x 15 / 185 x 12

Standing calf raises
215 x 10
275 x 15
255 x 15
235 x 15

BB flat bench S.S. w/ BB bent over rows
45 x 10 / 45 x 10
95 x 10 / 95 x 10
115 x 15 / 115 x 12
115 x 15 / 115 x 12
115 x 12 / 115 x 12

DB side raises S.S. w/ DB shoulder presses
20's x 12 / 30's x 6 <- went too heavy on the presses at first
n/a / 20's x 12

BB curls S.S. w/ Cable pushdowns
45 x 15 / 140 x 15
45 x 12 / 140 x 12

Cardio
30 minutes low intensity stationary bike @ 120-130 bpm

Notes
That was a doozie. I dropped the leg presses and curls and went for the squats and RDL's instead. I probably should've gone a little bit higher on squat weight (maybe 155), but that was still pretty tough. My chest is freakin sore now too. I started feeling it during the second set on the bench, but I worked through it. I probably didn't give it enough time to recover from Tuesday's heavy workout. I didn't feel like going through the whole thing again, and I probably won't tomorrow either. And I bet it'll still be just as effective for depletion.

Diet
M1: ~1 cup cottage cheese, 6x fish oil (forgot to pick up egg whites yesterday)
M2: 8oz chicken breast, vegetables
M3: 1 can tuna
M4: 8oz chicken breast, vegetables (planned)
M5: 8oz chicken breast, vegetables (planned)

source grams cals %total
Total: 970
Fat: 19 173 17%
Sat: 2 18 2%
Poly: 3 27 3%
Mono: 0 0 0%
Carbs: 10 40 4%
Fiber: 0 0 0%
Protein: 195 778 78%

Sleep - 7 hours

-TIM-
12-01-2005, 02:39 PM
Squats S.S. w/ RDL'sThat's a hell of a S.S. combination. You'd have to roll me out of the gym in a wheel chair when I was done.

kad
12-01-2005, 02:54 PM
Haha, yeah, I was pretty soaked when I was done with those. I hit calves pretty hard right after, too, and I could barely hobble over to the water fountain.

A little while later I was watching this guy squat 365 for his heavy sets. Those were some of the heaviest squats I've seen anyone do in the gym here. I think that was about the time I was curling the bar in the rack next to him. Man, I felt puny.

-TIM-
12-01-2005, 03:56 PM
The most I've seen anyone squat was 495 lbs. I think he did 3 sets of 6, parellel, no joke. This dude freakin' owned everyone in the gym on everything.

kad
12-01-2005, 04:18 PM
Yeah, I'll get there eventually. :evillaugh

kad
12-01-2005, 09:53 PM
So I decided to skip tomorrow's depletion workout. My pecs are screaming at me right now, and I don't want to hurt anything. I figured I'll at least get in some light cardio in the morning. I don't have any thermogenics right now, so I ordered a bottle of Dymatize Dyma-Burn caps from supplementmarket.com earlier. It should be here early next week. Here's a direct link (http://supplementmarket.com/product_info.php/products_id/126) if anyone's interested.

Coke
12-02-2005, 04:59 AM
Fairly proportioned stats with the exception of the waist which you vow to reduce, you'll do great with this new plan.

kad
12-02-2005, 07:47 AM
Thanks Cokeman. I feel like everything's pretty well proportioned too, but I'd like my arms a little bigger to catch up with my calves and neck at least, since I read somewhere that for symmetry, arms ~= calves ~= neck.

kad
12-02-2005, 07:51 AM
Friday 12-2-05

Cardio
30 minutes bike @ 85-90 rpm
- 10.1 km, ~213 kcal, 120-130 bpm HR

Diet
source grams cals %total
Total: 922
Fat: 18 160 17%
Sat: 1 5 0%
Poly: 3 27 3%
Mono: 0 0 0%
Carbs: 3 6 1%
Fiber: 1 0 0%
Protein: 194 774 82%

AM weight - 184 lbs
Looks like the depletion is moving along.

Sleep - 6.5 hours

Notes
Well, here goes another day of no carbs. :cry:

Kiaran
12-02-2005, 03:54 PM
I was wondering where the hell you went...now I see you started this new journal :p Impresive as always with the dedication, bro. No doubt that you will achieve the majority of your goals next year if you keep things up. Look forward to watching the transformation.

kad
12-03-2005, 03:00 PM
Saturday 12-3-05

Legs/Shoulders

Squats
45 x 10
135 x 5
185 x 5
225 x 5
205 x 5
205 x 5

Quads weren't fully recovered from Thursday's workout, so I went a little lighter today.

SLDL's
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5

Seated calf raises
100 x 10
180 x 5
180 x 6

Decided to do some seated calf raises just to change things up a bit.

Incline calf presses
6pps x 10
7pps x 10

I didn't really feel like loading and unloading 10pps here. :rolleyes:

Standing military presses
45 x 10
95 x 5
115 x 5
115 x 4
115 x 3

I was toast by the end of these. Decent workout overall.

Notes
Well, so much for dedication. The PSMF was more mentally taxing for me than it was physically, so I gave up last night and had a cheat meal. Carb depletion/loading works wonders for me, and I can tell I lost a little bodyfat during the 36 hours I was depleted, but I couldn't handle knowing I wasn't gonna get any carbs for the next 11 days. So much for that depletion phase. I'm going to carb load for the next 3 days and move back to UD2. I'll probably only have enough time to get one full cycle in before finals are over and I go home for a week or so for the break, but a cycle's a cycle.

Today: 12g carbs per kg lbm (~= 850-900g)
Sunday: 6g carbs per kg lbm (~= 425-450g)
Monday: 3g carbs per kg lbm (~= 210-225g)
Tuesday: Resume UD2 depletion/loading cycle.

Diet
source grams cals %total
Total: 4727
Fat: 126 1135 25%
Sat: 37 335 7%
Poly: 0 1 0%
Mono: 0 0 0%
Carbs: 677 2627 57%
Fiber: 20 0 0%
Protein: 212 849 18%

Sleep
6+ hours (nap earlier yesterday evening)

edit: changed fitday contents to reflect the pizza I had

kad
12-04-2005, 05:25 PM
Sunday 12-4-05

Chest/Back

BB flat bench
45 x 12
95 x 10
135 x 8
155 x 6
185 x 3
175 x 5
165 x 7

DB incline bench
65's x 0
50's x 8
50's x 10 <- didn't rep high enough in the previous set

BB bent over rows
45 x 10
135 x 5
175 x 5
175 x 5
175 x 5

CG chins
BW x 9
BW x 7
BW x 5

Dips
BW x 7
BW+25 x 4

Alternating DB hammer curls
35's x 10
35's x 8

Notes
I'm still not as confident on the flat bench as I need to be yet. I keep underestimating my strength and go right for 185, and end up backing off to 175. I need to take some time off from the barbell for a few weeks and do some dumbbell work for my benching. My left arm pressing strength needs to catch up to my right arm. Dips could've been better too. Otherwise, it was a decent workout.

Diet - Carb loading. That's all I have to say. :evillaugh

Sleep - 7.5 hours

edit: forgot to add the hammer curls at the end

kad
12-05-2005, 02:38 PM
Monday 12-5-05

Workout - none, rest day

Diet - mostly clean (edit: removed fitday since it wasn't accurate)

Sleep - 6.5 hours

Notes
Finally, the last week of classes. Things actually aren't that bad. I'm liking the workload a lot better in computer science than I did in computer engineering. This was always "cram-as-much-as-we-can-down-their-throats" week in compE. I've got a couple of programming assignments to get finished and turn in, and finals next week, and I'm done for the semester. I'm struggling in a couple of my classes, but I should be able to at least pass them all and get off academic probation, which was my goal for this semester. If I can do that, then maybe I can start actually bringing my gpa up next spring.

I'm getting ready to start off another UD2 cycle tomorrow. My chest isn't really that sore from yesterday's workout, which is good. My right bicep tendon (that connects to the elbow) is a little sore, but nothing too major. It should be fine by tomorrow. I'll be dropping down to ~1200 cals for the next few days, but actually keeping in ~60-65g of carbs just so I don't go crazy. I guess I'll post more details for my UD2 plans later.

edit: just ran out of flax oil, so updated fitday with almonds for later on instead

-TIM-
12-05-2005, 03:20 PM
Nice leg day Jordan. Very heavy SLDL's :thumbup:

kad
12-05-2005, 03:53 PM
Nice leg day Jordan. Very heavy SLDL's :thumbup:
Thanks Tim. I had a pretty good pump going after that workout.

kad
12-05-2005, 07:10 PM
UD2 plans

Tuesday - 50% of maintenance cals, depletion workout
Squats - 3x15
SLDL's - 3x15
Calf raises - 3x15
BB flat bench - 3x15
BB rows - 3x15
DB front raises - 1x15
DB side raises - 1x15
BB curls - 2x15
Cable pushdowns - 2x15
(Repeat)

Wednesday - 50% of maintenance cals, depletion workout
Leg press - 3x15
Leg curls - 3x15
Calf raises - 3x15
BB incline bench - 3x15
Pulldowns - 3x15
DB front raises - 1x15
DB side raises - 1x15
Alternating DB curls - 2x15
BB close grip bench - 2x15
(Repeat)

Thursday - 50% of maintenance cals, cardio

Friday
Morning - cardio, then first 3 meals of Tuesday-Thursday
Evening - pre-workout: 30g dextrose, 15g whey, 5g creatine

Squats - 2x6-12
SLDL's - 2x6-12
Calf raises - 3x6-12
BB flat bench - 2x6-12
BB incline bench - 2x6-12
BB rows - 2x6-12
Chins - 2xfailure (usually 8-10)
DB front raise - 2x6-12
DB side raise - 2x6-12
BB curls - 2x6-12
Skull crushers - 2x6-12

post-workout: carb load

target: 12-16g carbs/kg LBM = ~870-1160g carbs

M4: 150g dextrose, 2.5 scoops whey, 5g creatine
M5: 150g dextrose, 2.5 scoops whey, 5g creatine
M6: 150g dextrose, 2.5 scoops whey, 5g creatine

total: 450g carbs

Saturday - rest, carb load
total: ~650g carbs

Sunday - maintenance cals, power workout
Squats - 3x5
SLDL's - 3x5
Incline calf presses - 3xburnout
BB flat bench - 3x5
BB rows - 3x5
BB incline bench - 2x5
Chins - 2xburnout
Leg press - 2x5
BB military press - 3x5
DB side raises - 2x5
DB rear delt raises - 2x5
BB curls - 2x5
BB close grip bench - 2x5

kad
12-06-2005, 03:24 PM
Tuesday 12-6-05

Chest/Back/Shoulders Depletion
BB flat bench
45 x 10
115 x 15
115 x 15
115 x 15
115 x 13
115 x 12
115 x 9

Seated cable rows
70 x 10
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

DB incline bench
45's x 15
45's x 12
45's x 10
35's x 15
35's x 12
35's x 12

Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

DB front raises
15's x 15
15's x 15

DB lateral raises
15's x 15
15's x 15

Cardio
30 minutes stationary bike @ 20km/h, 120-130 bpm

Notes
Not a bad workout overall. I was pretty wiped out at the end of it. I decided to split things up instead of doing two full body workouts. I like it better this way. I did two rotations of the exercises. As in, 3 sets of flat bench, then rows, incline bench, pulldowns, and 2 sets each of the db raises. Then I went back and did 3 more sets of the flat bench/rows/incline bench/pulldowns. The second time around, my strength started to drop pretty quick in the pushing movements. I guess I'll bump the weight up on the rows/pulldowns next time. Tomorrow will be legs/arms/abs. 15 rep squats, here I come!

Diet
source grams cals %total
Total: 1266
Fat: 19 169 14%
Sat: 2 14 1%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 68 226 19%
Fiber: 11 0 0%
Protein: 196 782 66%

I can deal with this a little better, because I'm actually getting a small amount of carbs, so I'm not going completely crazy. :windup:

Sleep - 8.5 hours :D

Coke
12-07-2005, 08:10 AM
I like the split, I've seen it before and is actually more old school...great volume and depletion work Jordan.

kad
12-07-2005, 05:16 PM
Wednesday 12-7-05

Legs/Arms/Abs Depletion
Squats
45 x 10
135 x 15
135 x 15
135 x 15

SLDL's
45 x 10
135 x 5
185 x 15
185 x 15
185 x 12

Leg Ext.
140 x 15
140 x 12
140 x 10

Leg Curls
140 x 15
140 x 12
140 x 12

Calf Raises
235 x 10
295 x 15
275 x 12
255 x 12
235 x 12
235 x 12
235 x 12

BB curls
45 x 15
45 x 15
45 x 15
45 x 12

Cable pushdowns
140 x 15
140 x 15
140 x 15
140 x 12

Cardio
30 minutes stationary bike @ 18km/h, 120-130 bpm, 161 kcal

Crunches (Did these later after I got home.)
BW x 40
BW x 40

Notes
Man, I had trouble walking back to my car after that workout. I was wasted. I didn't really expect to get nauseated, but I did a little. The lactic acid was insane too. I got a headache about midway through SLDL's, but I worked through it. I couldn't handle another round of squats and SLDL's the second time through, so I did a few sets of leg curls and extensions instead. I just didn't have it in me. I really didn't feel like doing cardio after all that, but I did anyway. Wow. Anyway, the rotation went a little like this:

round 1: 3x squats, 3x SLDL's, 3x calves, 2x curls, 2x pushdowns
round 2: 3x leg ext., 3x leg curls, 3x calves, 2x curls, 2x pushdowns

The second rotation is usually when I start to feel like crap. At least I know the depletion workouts are working. :rolleyes:

Diet
source grams cals %total
Total: 1316
Fat: 21 185 15%
Sat: 2 14 1%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 68 226 18%
Fiber: 11 0 0%
Protein: 209 836 67%

Sleep - 8.5 hours

kad
12-07-2005, 05:17 PM
CoCoa - Thanks bro. I like this a lot better than two full body workouts back to back. :)

kad
12-08-2005, 04:25 PM
Thursday 12-8-05

Workout - none

Cardio
45 minutes stationary bike @ 20km/h, level 5, 120-130 bpm, 323 kcal

Diet
Total: 1406
Fat: 36 322 24%
Sat: 2 14 1%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 68 226 17%
Fiber: 11 0 0%
Protein: 192 766 58%

Sleep - 8 hours

Weight - 182 lbs (184 yesterday)

Notes
Not much going on today. I went to the store last night and stocked up on stuff for my cheat day/carb load on Saturday. I can't wait! :D

kad
12-09-2005, 10:46 AM
Friday 12-9-05

Cardio - none, didn't have time this morning :(

Diet (up until tonight's workout)
source grams cals %total
Total: 954
Fat: 14 128 15%
Sat: 1 9 1%
Poly: 3 27 3%
Mono: 0 0 0%
Carbs: 65 220 26%
Fiber: 10 0 0%
Protein: 127 506 59%

(edited for changes)

Sleep - 6.5 hours

Weight - 182 lbs (depleted)

Notes
Will update again after tonight's final depletion/tension workout.

kad
12-09-2005, 06:11 PM
Pre-workout - 30g dex, 15g whey, 5g creatine

Final Depletion/Tension Workout

Squats
45 x 10
135 x 10
185 x 10
225 x 6

SLDL's
45 x 10
135 x 10
185 x 8
225 x 10
265 x 6 <- grip failed

Incline calf presses
360 x 12 (4pps)
540 x 12 (6pps)
540 x 12

BB flat bench
45 x 10
135 x 10
155 x 10
175 x 6

BB incline bench
135 x 10 (pr)
155 x 6

Chins (curl grip)
BW x 10
BW x 6 <- form got sloppy

BB bent over rows
45 x 10
135 x 10
155 x 8
175 x 6

BB standing military press
45 x 10
95 x 10
115 x 4 <- should've stuck with 95
95 x 6

DB lateral raises
20's x 10
25's x 8
25's x 6

BB standing curls
45 x 5
65 x 10
85 x 3 <- should've stuck with 65
65 x 6 <- had to lean back a bit to force that last rep...

Cable pushdowns
150 x 12
150 x 10

Post workout - Death by Dextrose (150g dex, 57.5g whey), 5g creatine, 400mg ALA

Notes
Workout was pretty good. Everything was feeling strong tonight. Tonight's workout took about an hour and a half. I had to wait a little while to get started because there were some guys curling in one of the squat racks (as usual). Of course, I did my curls in the squat rack later on towards the end of my workout. :cool: Now it's time to rest up and carb load tomorrow. I'm not really planning this one out per se, because I've needed an all day cheat day for a while, and I can't wait! Anyway, I ordered two 10lb bags of dextrose on Monday, and expected FedEx to ship them here by the end of the week. Unfortunately the expected delivery date isn't until next Tuesday, for some reason. Something must be up, because FedEx has always been prompt about shipping my orders from most places within a week. I'm practically out of dex now, so I'll have to figure something out for Sunday post workout. I might give in and grab a big bottle of gatorade or something. Oh well.

Coke
12-10-2005, 01:07 PM
Awesome session man, the volume was crazy...you are sure to get those stiffies with 265lbs soon here - ;)

kad
12-11-2005, 04:17 PM
CoCoa - Thanks bro. Your comments are always motivating. :)

Sunday 12-11-05

Full body power workout
wu = warmup

BB flat bench
45 x 10 (wu)
135 x 10 (wu)
155 x 8 (wu)
165 x 5 (+10 lbs)
165 x 5
165 x 5
185 x 2
225 x miss
185 x 3

Not quite ready for 225 yet. Got it off my chest, then it stuck. Oh well. Maybe next time.

Chinups (curl grip, as usual)
BW x 10
BW x 8

Need to start adding some weight here soon.

BB bent over rows
45 x 10 (wu)
135 x 10 (wu)
155 x 8 (wu)
165 x 5 (+10 lbs)
165 x 5
165 x 5

Squats
45 x 10 (wu)
135 x 5 (wu)
185 x 5 (wu)
225 x 5 (+20 lbs)
225 x 5
225 x 5

Those were easy. Next time I'm working up to 245x5.

SLDL's
45 x 10 (wu)
135 x 5 (wu)
185 x 5 (wu)
225 x 5
245 x 5
265 x 5

Standing calf raises
255 x 5 (wu)
395 x 5
395 x 5

BB push presses
45 x 5 (wu)
95 x 5 (wu)
115 x 5
115 x 5
115 x 5

Dips
BW x 10 (wu)
BW + 25 x 6
BW + 35 x 4
BW + 45 x 4 (PR)

Parallel bar dips, same as always. I tried to target triceps more this time (by keeping my elbows in).

Notes
Great workout. I had to cut out some of the accessory work (direct arm work, lateral raises, etc) to shorten the workout a little bit, because I have three finals tomorrow I need to get ready for. The chins and dips are generally good enough for me. Time to go study!

Sleep - 7 hours

Diet - Mostly clean. This week will be normal, but the next two weeks will be kind of off, since I'll be at home visiting family for the holidays. :cool:
source grams cals %total
Total: 3231
Fat: 88 792 25%
Sat: 8 72 2%
Poly: 3 27 1%
Mono: 0 0 0%
Carbs: 306 1184 38%
Fiber: 10 0 0%
Protein: 288 1150 37%

kad
12-12-2005, 12:54 AM
Hah, I'm a sucker for oreos. I went through the half a bag of double stuff oreos I had left tonight while studying for finals, so the fitday calculations were pretty much worthless for today, again. :bang: I guess I'll go do some sprints later tomorrow afternoon (technically this afternoon) after my finals. :cool:

Coke
12-12-2005, 05:18 AM
Sweet jump on those squats and you are very close to 2pps for your flat benching, you will pull that off soon bro.

kad
12-18-2005, 09:54 PM
It's been a while since I posted in here. I'm done with classes for the semester. Finished up with finals on Wednesday. At least I passed everything and got off probation, which was my goal. Next semester I'm looking for a 4.0 semester. Gotta get my GPA up. Lifting has been on the back burner lately. I took a week off to study for finals, and I'll be taking the next three weeks off because I'll be in and out of town during the break and won't be able to keep a steady routine for a while. I'm still trying to keep a clean diet though. I'm also still planning on 6-8 weeks of straight UD2 cutting when I get back in town for good. I want to see 8% bodyfat. Anyway, other than visiting family not much is going on right now. I may update here and there over the next few weeks. Until next time.

kad
12-31-2005, 09:35 AM
12-31-05

Things have been going pretty good around here lately. Had a good Christmas with my family. I haven't exercised in three weeks, but I've successfully maintained my weight at 187 lbs so far. I'll be home again next week, but after that I'll be back at school for good and ready to hit the gym hard. Classes don't start again until the 17th. I'm planning on resuming my UD2 cut again on the 9th, and hoping to get in 8 solid weeks before spring break in March. I just ordered a two month supply of a few supplements that I use, and my freezer is stocked up with enough meat to last me a good while, so I'm set for this next round of cutting. Until then...

kad
01-09-2006, 01:15 PM
Finally back in the game today after a month out of the gym. Man it feels good to be back. Started things off with a depletion workout and some cardio to kick off my 8 weeks of UD2 fun. I only went 1 round instead of 2, because I felt the oncoming nausea by the end of the first round and I didn't want to overdo it the first day back.

Workout

Leg press: 120 (each leg) x15x3 <- the weird leg press with separate weights. not using that thing again.
Seated leg curls: 190x15x3
Standing calf raises: 275x15, 255x12, 235x12
BB flat bench: 115x15x2, 115x12
Seated cable rows: 120x12x3
DB side raises: 20's x 15
DB front raises: 20's x 15
BB curls: 45x12x2
Cable pushdowns: 140x12x2

I did 30 minutes of stationary bike after this, holding a 120-130bpm HR. listening to some Shinedown on my new ipod nano. This thing makes cardio a lot more bearable. The workout was ok overall, I'll try to push myself a little harder tomorrow. It'll be pretty much the same with some exercises swapped out, and I'll try to go twice around.

Diet (planned)
source grams cals %total
Total: 1288
Fat: 18 162 13%
Sat: 2 18 1%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 53 196 15%
Fiber: 4 0 0% <- doesn't include the veggies I cook
Protein: 232 928 72%

Sleep - 7 hours

kad
01-11-2006, 06:50 PM
Since the forum was down yesterday, here's yesterday's workout.

1-10-06 - depletion workout

Incline leg press: 180x15x3
Seated leg curls: 190x15x3
Standing calf raises: 235x15x3
Incline bench: 95x15x2, x12
Pulldowns: 120x12, 130x12x2
DB front raises: 20's x 12
DB side raises: 20's x 12
BB curls: 45x15, x12
Cable pushdowns: 120x12x2

Cardio: 30 minutes stationary bike @ 120-130 bpm

Diet: good, didn't enter into fitday

1-11-06 - cardio only day

Cardio: 45 minutes stationary bike @ 130-140 bpm

Abs: 2 sets of 20 decline situps

Diet:
source grams cals %total
Total: 1354
Fat: 34 305 24%
Sat: 2 16 1%
Poly: 8 72 6%
Mono: 0 0 0%
Carbs: 66 225 18%
Fiber: 10 0 0%
Protein: 186 744 58%

Notes
The depletion is going pretty well. I didn't do two rounds of yesterday's depletion workout, because again I was feeling nauseated by the last exercise. I made myself finish the weights and go do the cardio though. I've figured out that the depletion days are pretty much just as effective with one circuit of the full body workout and the 30 minute cardio session afterwards. I actually feel fully depleted already. I've lost all my water weight, and a little body fat along with it. Tomorrow's the final day of depletion.

kad
01-12-2006, 04:52 PM
1-12-06

Morning cardio: 45 minutes stationary bike @ 130-140 bpm

Diet prior to final depletion workout:
source grams cals %total
Total: 934
Fat: 31 281 33%
Sat: 4 38 4%
Poly: 3 27 3%
Mono: 0 0 0%
Carbs: 20 65 8%
Fiber: 4 0 0%
Protein: 127 506 59%

Before evening depletion workout:
30g dextrose, 15g whey, 5g creatine

The workout:

Incline leg press
90 x 6 (warmup)
180 x 6 (warmup)
270 x 10
270 x 8

Seated leg curls
160 x 6 (warmup)
205 x 6 (warmup)
250 x 8
250 x 6

Standing calf raises
175 x 6 (warmup)
295 x 6 (warmup)
395 x 8
395 x 6
375 x 6

Flat bench
45 x 10 (warmup)
95 x 10 (warmup)
155 x 10
175 x 3 (...)
155 x 5

Incline bench
135 x 6
135 x 6

Seated rows
100 x 8 (warmup)
160 x 10
160 x 8

Pulldowns
160 x 8
160 x 6

Lateral raises
20's x 8 (warmup)
25's x 10
25's x 8

Alternating DB curls
20's x 6 (warmup) (each)
30's x 6 (each)
25's x 6 (each)

Cable pushdowns
170 x 8
170 x 6

Notes
The last day of depletion is over, finally. Time to rest up, and eat. I'm wiped out. I'll be carb loading from now until Saturday morning. I'm going to take 400mg of ALA and 5g of creatine with each meal, and 1000-1100g carbs between now and the end of the carb load. I'm going to try to keep it mostly clean this time though... last time the fat got a little too high. I'll post again Saturday after the power workout.

Kiaran
01-12-2006, 10:24 PM
Glad to see you back, Jordan. Looks like hell-week is over for you and things are coming back together. Are you going to get back on the Squat-bus or stay with leg press?

kad
01-13-2006, 09:07 AM
Kiaran - Thanks man. The hard part of the week is over. One down, 7 more to go. Saturday's the power workout, so I'll be doing heavy squats and SLDL's then. I'll more than likely start doing squats and SLDL's for my depletion workouts too starting next week. How's that bulk going?

Mik
01-13-2006, 09:10 AM
Just checked out your journal. I almost forgot how much fun UD2 was until I saw this. Good luck with it.

kad
01-14-2006, 11:37 PM
Mik - Thanks for stopping by man. I have a feeling it's going to get tougher next week.

kad
01-14-2006, 11:52 PM
1-14-06 - power workout

Squats
45 x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

SLDL's
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5

Standing calf raises
235 x 5
315 x 5
395 x 8
395 x 8
395 x 8

Flat bench
45 x 10
95 x 5
135 x 5
165 x 5
165 x 5
165 x 5

Bent over rows
45 x 10
95 x 5
135 x 5
165 x 5
165 x 5
165 x 5

Dips
BW x 5
BW x 5

Chins
BW x 5
BW x 5

Notes
Today's workout was awesome. This is the first time I've lifted heavy in over a month, and it felt great. I kept it simple, only hitting the big compound lifts, and I skipped shoulders and arms at the end. I was getting worn out after an hour and a half and just didn't feel like it. My diet was good before the workout, but for the rest of the day it was crap. I'm making it a point to not cheat for two days straight during the carb load, and stick to a cheat meal on Fridays or something from now on. Tomorrow's a normal diet day, but I'll be cutting the carbs out after lunch. I may go do some HIIT cardio on the bike later tomorrow evening to kick things off for next week. We'll see.

kad
01-18-2006, 09:40 PM
Big update here. The campus gym was closed on Monday, so I couldn't lift, and I had to postpone the UD2 cycle for this week by a day. Yesterday was chest/back/shoulders depletion, today was legs/arms depletion. Both workouts went fairly well. Below is the weight/reps/sets I used for both.

1-17-06 - Chest/Back/Shoulders depletion
Flat bench - warmups, 115x15, x15, x12 / 115x15, x7 (ouch)
Seated cable row - warmups, 130x15x3 / 130x15x3
Incline bench - warmups, 95x15, x10, x10 / 95x12, x12
Lat pulldowns - 130x15x3 / 130x12x3
Barbell military press - 45x15x2 / 45x15x2
Barbell upright row - 45x15x2 / 45x15x2

1-18-06 - Legs/Arms depletion
Squats - warmups, 135x15x3 / n.a.
SLDL's - warmups, 185x12x2 / n.a.
Seated leg ext - 190x12x2 / 190x12x3
Seated leg curl - 190x15x3 / 190x15x3
Standing calf raises - 235x15x3 / 235x15x2
Barbell curls - n/a
Cable pushdowns - 140x15x2

Notes
Yesterday's chest/back workout was great, and intense. I was completely worn out. I don't normally do upright rows, because the type of internal rotation is bad for your rotator cuffs, but I did them for some reason... and I think I tweaked my right lateral delt. I'm not doing those again, heh. Today's leg workout was decent, except I couldn't do crap on the SLDL's for some reason. I was too drained, so I just finished up with a bunch of curls and extensions. For some reason, my left bicep immediately started hurting when I went to do curls, so that part got cut short. I must have strained it yesterday.

I've also been upping the cardio this week to give me more of a deficit. I've been doing 45 minutes of fasted cardio on the bike at 6am yesterday and today, and lifting in the afternoons. I'll pretty much have to keep it this way, because I don't have time for lifting in the morning before class this semester.

My diet has been fine. I haven't had a chance to get online much in the last couple of days, so I haven't gotten anything in fitday. That'll change tomorrow.

I'm thinking that next week, I'm going to stop doing the circuit fashion workouts and attempt a more structured, straight through depletion workout. High reps, moderately heavy weight, lift to failure on each set. For legs, I'll probably start with a ton of curls and extensions for pre-exhaustion, then move to the high rep squats and sldl's, instead of the other way around. I'll see how that goes next week. Until next time.

kad
01-19-2006, 05:22 PM
1-19-06 - depletion, cardio only day

Cardio
45 minutes fasted stationary bike @ 120-130bpm, level 5, ~300 cals

Diet
source grams cals %total
Total: 1348
Fat: 22 198 15%
Sat: 2 18 1%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 62 200 15%
Fiber: 12 0 0%
Protein: 232 928 70%

Notes
Man, I needed the rest day. The last two depletion workouts wore me out, especially Tuesday's. I only had one class this morning (comp sci 2300, C/C++ Programming in UNIX), so I've had the rest of the day off since. I don't have much homework to do yet in any of my classes, so I'll probably get a head start on my first programming assignment for this class. It should be a piece of cake, since I've got about 5-6 years of Linux experience and I already know most of the basics of C as well. Tomorrow's the final depletion day of the UD2 cycle. Another round of cardio in the morning, and the final heavy weight depletion/tension workout before the carb load tomorrow afternoon. I can't wait.

kad
01-20-2006, 03:15 PM
1-20-06 - end depletion, start carb loading

Cardio
45 minutes fasted stationary bike, 120-130bpm, ~300 cals

Workout - full body depletion

Squats
45 x 10
135 x 10
185 x 8
185 x 8

SLDL's
45 x 10
135 x 10
185 x 5
225 x 10
245 x 10

Standing calf raises
175 x 10
295 x 5
395 x 10
395 x 10

Flat bench
45 x 10
95 x 10
135 x 5
155 x 8
155 x 6

Seated cable rows
100 x 10
130 x 5
150 x 10
150 x 10

Curl grip chins
BW x 10
BW x 6

Dips
BW x 10
BW x 6

Standing military press
45 x 10
95 x 10
95 x 6

BB curls
45 x 5
65 x 10
65 x 7

Cable pushdowns
150 x 12
150 x 7

Diet
prior to depletion workout:
~50g carbs, ~140g protein, ~12g fat = ~868 cals (no fitday today)

pre-workout: 30g dex, 15g whey, 5g creatine
post-workout: 150g dex + 57.5g whey + 5g creatine (~3:1 dex:whey ratio)

evening diet: 1 meal consisting of ~140g carbs (pasta or rice) and ~46g protein (chicken), then 1 more of the above shakes later on

Notes
Finally through another week's depletion. The workout went pretty well, except I didn't get to do bent over rows because the only two racks in the gym were being used (by people doing pretty heavy deads this time instead of curls, wow). I could've gone up in weight on the cable rows. Lifting heavy while depleted sucks, because I get worn out quicker, which is why I was dropping 3-4 reps on the second set of a lot of exercises instead of just 2 reps like normal with the same weight if I lift close to failure. Oh well.

Tomorrow's the rest day/cheat day/carb load day, so I'll be able to lift heavy again on Sunday afternoon, and then jump right back into depletion on Monday to resume the regular lifting routine (mon-tues-thurs-sat). I'm also going to be out of town for most of tomorrow, since I'm gonna be installing my new Kolak catback exhaust on my Jeep tomorrow at a friend's house an hour away from here. I should still be able to carb load while I'm gone all day though. I'll probably post again on Sunday after the power workout. I'm thinking about attempting a max on the bench, but I'll see if I feel up to it then. Later.

kad
01-22-2006, 03:51 PM
1-22-06 - power workout

Squats
45 x 10
135 x 5
155 x 5
185 x 5
225 x 5
225 x 5

Just wasn't feeling these today, so I cut the third set short.

SLDL's
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
315 x 3 (PR)

I could've had the full set of 315x5 if I didn't rip a huge fart on the way up during the third rep, and start laughing at myself. Haha.

Standing calf raises
195 x 10
295 x 5
395 x 8
395 x 6
395 x 6

Flat bench
45 x 10
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5
205 x 1

I was going for 205x2 (with a spot), but after the first rep I knew I wouldn't get the bar off my chest the second rep. Oh well.

Dips
BW x 5
BW+25 x 5
BW+25 x 5
BW+45 x 2

Bent over rows
45 x 10
95 x 5
135 x 5
155 x 5
155 x 5
175 x 5

I skipped 165x5 on these because I didn't feel like getting out the 5lb plates...

Chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Standing BB shoulder press
45 x 10
65 x 5
95 x 5
115 x 5
115 x 5
115 x 5

DB side lateral raises
20's x 10
25's x 5
25's x 5
25's x 5

Barbell curls
45 x 10
65 x 5
75 x 5
85 x 4

Close grip bench
115 x 5
135 x 5
115 x 5

Wasn't feeling it on these, since I was getting tired by this time. I can normally handle 135x5 for 3 sets, but not today.

Notes
Pretty good workout overall. I hit more than I did last weekend, because I didn't have anywhere to be this afternoon so I didn't have to rush the end of the workout. I'm cutting out carbs after my PWO meal later on for dinner, and jumping right back into depletion workouts tomorrow to get back on the normal lifting routine. Tomorrow is chest/back/shoulders depletion. Yay for morning cardio.

kad
01-23-2006, 09:48 AM
Heh, I skipped the fasted cardio this morning, because I was freaking tired when I woke up and decided to just sleep in and go to class. I'm thinking about dropping the morning cardio for the first two depletion days. I'm not sure if adding the two extra cardio sessions last week actually made a difference or not, and I hate getting up at 5:30 am, so I'm going to try something different and throw in two 16 minute sessions of HIIT on the bike after my first two depletion workouts today and tomorrow. I'll still do the morning cardio on Wednesday and Thursday morning though. I'll post again later after my chest/back/shoulders depletion workout.

kad
01-23-2006, 05:00 PM
1-23-06 - Chest, Back, Shoulders depletion

Flat bench
Warmups - 45 x 10, 95 x 10
135 x 15
135 x 15
135 x 9
135 x 8
135 x 7
135 x 8

Bent over rows
Warmups - 45 x 10, 95 x 10, 135 x 10
115 x 15
115 x 12
115 x 12
115 x 10
115 x 10
115 x 12

Incline bench
95 x 15
95 x 13
95 x 11
95 x 10
95 x 10
95 x 12

Pulldowns
Warmups - 100 x 10
130 x 15
130 x 15
130 x 13
130 x 12
130 x 12
130 x 12

Standing military press
45 x 15
65 x 15
65 x 10
45 x 12

DB side raises
20's x 12
20's x 12
20's x 12
20's x 10

Notes
Man the gym was crowded this evening. I had a decent workout though. Next time I'm dropping back to 115 for the flat bench so I can keep most of my sets above 10 reps. Everything else was good. I got a second wind on some of the exercises and was able to knock out a couple more reps towards the end. I was going to do some cardio after lifting, but every single freaking cardio machine upstairs was in use except for a couple of treadmills and stair masters, and I hate using those, so I just went home. I'm going earlier in the afternoon tomorrow, so the gym shouldn't be AS crowded. "Shouldn't" being the keyword there.

Diet
source grams cals %total
Total: 1323
Fat: 17 155 12%
Sat: 2 18 1%
Poly: 4 32 2%
Mono: 0 0 0%
Carbs: 72 260 20%
Fiber: 7 0 0%
Protein: 219 874 68%

Kiaran
01-23-2006, 11:29 PM
Funny **** with the tearing ass on the SLDLs, man. You're a mad man, these workouts are insane! Great dedication, very inspiring man.

kad
01-24-2006, 07:27 PM
1-24-06 - Legs, Arms, Abs depletion

Workout

Seated leg ext.
Warmup: 160x10
190 x 15
190 x 15
190 x 15
190 x 15
190 x 15
190 x 15

Seated leg curls
Warmup: 160x10
205 x 15
205 x 15
205 x 15

When I started the fourth set I felt pain in my lower back, so I had to stop for a few minutes and stretch it out some to relieve the tension. I decided to drop the weight a little to finish out so I didn't do any damage.

190 x 15
190 x 15
190 x 15

LF standing calf raises
Warmup: 155 x 10
235 x 15
235 x 15
235 x 15
235 x 15
235 x 15
235 x 15

Incline leg press
2pps x 15
2pps x 15
2pps x 15
2pps x 15

RDL's
135 x 15
155 x 15
155 x 15
155 x 15

I dropped the weight here too, because my lower back was still a little tender. :(

Curls (curl bar)
Warmup: 45 x 10
45 x 15
45 x 15
45 x 15
45 x 15

Decline crunches
BW x 20
BW x 20
BW x 20
BW x 20

Pushdowns
130 x 15
130 x 15
130 x 15
130 x 12

Notes
Pretty good workout, probably the best leg depletion workout I've had so far. Except for tweaking my back... It's fine now though. Pre-exhausting legs with a ton of curls and extensions seems to work pretty well. I wasn't even able to squat 135 for more than 5 reps, so I did leg presses instead. Even those still sucked. I'll be squatting Thursday afternoon and Saturday morning though, so it's all good. No cardio today, I just don't feel like it after a hard depletion workout. Tomorrow's cardio only, yay for 45 mins or so of fasted cardio.

Diet - same as yesterday
source grams cals %total
Total: 1323
Fat: 17 155 12%
Sat: 2 18 1%
Poly: 4 32 2%
Mono: 0 0 0%
Carbs: 72 260 20%
Fiber: 7 0 0%
Protein: 219 874 68%

Kiaran - thanks man. I've been working my butt off lately, and I've been seeing great results from UD2 so far. I expect to be freaking shredded when I'm done. :D

kad
01-25-2006, 01:13 PM
1-25-06 - cardio only day

Cardio
45 minutes fasted stationary bike
level 5, 130bpm, 306 cals, 11.6 (km? mi?)

Still not sure what the distance units are measured in on the bikes at the gym, oh well.

Diet (planned)
source grams cals %total
Total: 1273
Fat: 16 140 11%
Sat: 2 18 1%
Poly: 4 32 3%
Mono: 0 0 0%
Carbs: 72 260 21%
Fiber: 7 0 0%
Protein: 205 820 67%

Notes
The cardio session went great this morning. That is all.

-TIM-
01-25-2006, 03:31 PM
Nice looking workouts Jordan. Is there a reason you're doing isolation exercises before compound movements on leg days? You would get the most bang for your buck by moving those around.

kad
01-26-2006, 09:03 AM
It's just the idea of pre-exhaustion... I'll probably switch it back around next week though. Maybe post-exhaustion works too? heh

kad
01-26-2006, 09:36 AM
1-26-06 - cardio, final depletion workout

Cardio
45 minutes fasted stationary bike @ 130-140 bpm
- level 5, 11.6 km, 316 cals

Diet (planned, before this afternoon's workout)
source grams cals %total
Total: 837
Fat: 13 113 14%
Sat: 1 9 1%
Poly: 3 29 4%
Mono: 0 0 0%
Carbs: 40 146 18%
Fiber: 4 0 0%
Protein: 140 560 68%

Notes
It's my third week into UD2 and I'm starting to notice a lot of changes in bodyfat, but I still have a ways to go before I get to single digit bodyfat and that mysterious sixpack that's under there somewhere. Results are good though, they keep me motivated to keep pushing on. I'm glad I haven't experienced the constant headaches I did when I was on UD2 for a couple of weeks last November. I think by now my body is used it to and comfortable being depleted and on low carbs for 3.5 days. I'll post again later after my depletion workout.

kad
01-26-2006, 03:57 PM
Pre-workout: 30g dextrose, 15g whey, 5g creatine

The Workout

The power racks were in use when I got there today, so I had to start out with upper body.

Flat bench
45 x 10
95 x 10
135 x 5
155 x 10
155 x 7 <- should've had one more in me, but I didn't have a spotter

Incline bench
135 x 10
135 x 6

Chins
BW x 12
BW x 8

Bent over rows
45 x 10
95 x 10
135 x 5
155 x 8
155 x 8 <- last one or two were a little sloppy

Squats
45 x 10
135 x 5
185 x 10
185 x 10

SLDL's
45 x 10
135 x 5
185 x 5
225 x 12 <- w/ straps
225 x 10

LF standing calf raises
195 x 5
295 x 5
395 x 10 <- entire stack, might switch to heavier incline calf presses
395 x 10

Standing military press
45 x 10
65 x 12 <- need to bump weight up next time
65 x 12

Curls
45 x 10
65 x 10
65 x 6

DB side raises
15's x 8
20's x 12
20's x 10

Pushdowns
150 x 12
150 x 9

Notes
Pretty decent workout overall. My left wrist was getting sore, so I should probably lay off the straight bar for curls and pushdowns for a little while so I don't screw it up. Now I get to start carb loading. I'm drinking the post workout shake now, and I'm about to go out to eat in a little while with my girlfriend for a huge steak. Tomorrow's a rest day, no workout whatsoever, and carb loading all day long. Woo!

kad
01-27-2006, 11:33 AM
1-27-06 - carb load

Training
none, rest day

Diet (edit: slightly different, so I readjusted fitday)
source grams cals %total
Total: 3753
Fat: 54 489 14%
Sat: 16 140 4%
Poly: 7 66 2%
Mono: 16 141 4%
Carbs: 549 2078 58% <- doesn't include the half a loaf of banana bread I had :)
Fiber: 30 0 0%
Protein: 257 1026 29%

Notes
Last night's cheat meal was great, I had a 16oz ribeye steak and a bunch of mashed potatoes at Logan's Roadhouse. I had a double order of potatoes, and I couldn't even finish them off, so I ate the rest of them later on last night with some chicken for another meal. So far this carb load is going a lot better than last weekend's, since last time I had a bunch of donuts and other crap. So far it's been mostly clean. Time to sit around and be bloated, tired, and thirsty all day, woo! I'll probably go through 6L of water today, heh.

I'm going to attempt to bump up the intensity during tomorrow's power workout. I'm bumping my squat weight up to 245, my SLDL weight up to 315, and I might bump my bench weight up to 175. Still keeping the low volume 3x5 scheme. I'm going to give 210 a shot on the bench too, since 205x1 is getting a little easier, but I'm still not able to rep it twice yet. Later.

kad
01-28-2006, 12:29 PM
1-28-06

Training - power workout - 2h45m :eek:

Warmup: 2 minute row @ 3.5m/s

Squats
45 x 10
135 x 5
185 x 3
205 x 2
225 x 5
245 x 5 (+20 lbs)
245 x 5

These felt GREAT today. Next week I'm bumping the 205x2 up to 225x2, and bumping all of the heavy sets up to 245.

SLDL's
135 x 5
185 x 5
225 x 3
275 x 3
315 x 5 (PR+2 reps) (failure)
295 x 2
275 x 5

That was fun. I didn't have anything left after 315x5, so I had to drop the weight down for the remaining 2 sets.

Incline calf presses
360 x 10
540 x 10
720 x 10
720 x 10

Insane calf pump going on right now. :D

BB flat bench
45 x 15
135 x 5
135 x 3
155 x 2
175 x 5 (+10 lbs)
175 x 5
175 x 5
210 x miss
210 x 1 (PR + 5 lbs)

Got stuck about halfway up the first time, pushed it through the second time. Woo! :D

DB incline bench
50's x 5
55's x 5
55's x 4 (dropped)
55's x 5

For some reason my left arm gave out on me on the second set... :windup:

Chins
BW x 5
BW x 5
BW x 5

BB bent over rows
135 x 5
155 x 3
175 x 5 (+10 lbs)
175 x 5
175 x 5

BB standing shoulder press
65 x 5
95 x 3
115 x 5
115 x 5
115 x 5

These ended up being more like push presses, because benching drained me a bit.

DB lateral raises
20's x 5
30's x 5
30's x 5
30's x 5

Curls (curl bar)
45 x 5
75 x 5
75 x 5
75 x 5

Need to add 5 to those next week.

Pushdowns
120 x 5
170 x 5
170 x 5
170 x 5

I'm switching back to CG bench next week. There's just not enough weight on the stacks.

Cable crunches
170 x 15
170 x 15
170 x 15

Notes
That's what I'm talking about! The workout freaking ruled, except it was too freaking long. I had all the energy in the world today, so I went up on almost all my lifts from last week. Yesterday's carb load was the best one I've had yet, and it showed in the gym today. I kept it clean, eating only bagels/rice/potatoes/oats and a dextrose shake yesterday morning. I drank nearly 6L of water throughout the day, and actually got to load creatine too. It was a lot better than last week's, since I was out of town and wasn't able to eat as many carbs or drink nearly as much water as I needed to, so my workout suffered the next day. Man, the difference was like night and day. Hopefully next week will be just as successful.

Diet
source grams cals %total
Total: 3035
Fat: 42 379 13%
Sat: 4 33 1%
Poly: 5 46 2%
Mono: 2 18 1%
Carbs: 396 1507 51%
Fiber: 20 0 0%
Protein: 263 1051 36%

Weight 188 lbs

kad
01-29-2006, 01:25 PM
Sunday 1-29-06 - off day
I guess yesterday should've been day 7 of week 3 since Sunday is technically the first day of the week... but whatever.

I weighed again this morning, and I'm still 188 lbs. Not bad. Sundays are a good day for me to weigh in and take measurements if I feel like it, since I'm pretty much back to normal in between loading and depletion for a day.

Next week (week 4) will be pretty much the same. I've got everything dialed in mentally now, so there isn't really any need to change anything, except increase the weights every weekend for the power workouts as I get stronger. I plan on adding another 5lbs to bench, 10lbs to deads, and 10lbs to squats next weekend and see how it goes.

Overall I'm satisfied with my progress so far. I've only dropped about a pound of overall weight, but I've obviously lost a lot of bodyfat since I started, which is great. Hopefully I'll end up between 185-190 when I'm done so I won't have as far to bulk when that time comes.

Diet
source grams cals %total
Total: 2297
Fat: 51 460 21%
Sat: 15 137 6%
Poly: 6 55 3%
Mono: 16 141 6%
Carbs: 212 800 36%
Fiber: 12 0 0%
Protein: 234 937 43%

Kiaran
01-29-2006, 10:20 PM
Looks like you're locked in and on target now, Jordan. You keep getting stronger and goals are getting within reach for you now. Awesome efforts!

kad
01-30-2006, 03:17 PM
1-30-06

Training - Chest/Back/Shoulders depletion

BB flat bench
45 x 15
115 x 15
115 x 15
115 x 15
115 x 13
115 x 9
115 x 10

Seated cable rows
100 x 15
140 x 15
140 x 15
140 x 15
140 x 15
140 x 15
140 x 15

BB incline bench
95 x 15
95 x 15
95 x 15
95 x 10
95 x 12
95 x 10

Pulldowns
130 x 15
130 x 15
130 x 15
130 x 13
130 x 13
130 x 12

BB standing military press
65 x 15
65 x 15
65 x 12
65 x 12

DB side raises
20's x 15
20's x 15
20's x 15
20's x 13

Cardio
20 minutes bike @ 120-125 bpm (level 3, 6.6km, 83 cals)

Notes
Yay depletion workout. This one was pretty much the same as usual (they suck). Rests were between 1:00 to 1:30 between sets. I repped a couple more times on the last set or so of flat/incline bench because I rested an extra 10 seconds. My grip started giving out towards the end of the pulldowns, that kind of sucked. I added the cardio at the end just because UD2 said I could, and I didn't have anything else to do this afternoon. Tomorrow I'm doing squats and SLDL's first, instead of curls and extensions (I'm not sure how much more effective the pre-exhaustion idea was). I might even superset them like I did last November. That'll be fun.

Diet
source grams cals %total
Total: 1577
Fat: 47 424 28%
Sat: 14 128 9%
Poly: 4 37 2%
Mono: 14 123 8%
Carbs: 44 144 10%
Fiber: 8 0 0%
Protein: 234 937 62%

My cals are going to be just a tad bit higher than I'd like them to be today, because I had some beef left over from the weekend that I need to eat, so I traded some carbs for the extra fat. I'll drop them back to 1300-1400 again tomorrow though. I don't really think it'll matter that much in the long run.

kad
01-30-2006, 03:19 PM
Kiaran - Thanks for the props man. I'm going to test my squat max again in a couple of weeks and see if I can't rep 295. I feel like 275 is already within reach, but I'm holding off for a bit. :)

kad
01-31-2006, 03:27 PM
1-31-06

Training - Legs/Arms/Abs depletion

Squats
45 x 10
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

My hams/lower back were feeling tight today, so I decided not to do the high rep RDL's after warming up with a couple of low rep sets.

Seated leg curls (round one)
190 x 15
190 x 15
190 x 15
190 x 15

My lower back started to tweak on me again during these (dangit), so I took it easy

LF standing calf raises (edit: LF = life fitness standing calf machine)
235 x 15
235 x 15
235 x 15

BB curls
45 x 12
45 x 12
45 x 12
45 x 12

Pushdowns
130 x 12
130 x 12
130 x 12
130 x 12

Seated leg extensions
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12

Seated leg curls (round two)
190 x 12
205 x 12
205 x 12
190 x 12
190 x 12

Lower back was still feeling crappy, so I called it quits with these

LF standing calf raises
235 x 15
235 x 15
235 x 15

Decline crunches
BW x 20
BW x 15
BW x 15

Notes
Leg depletion day blows. At least this time I managed all six sets of squats. I should probably bump the weight up to 155 next time. Leg extensions again? Yeah I guess I'm a wuss. I should've done leg presses instead, or even a few more sets of squats. I was getting bored near the end of the workout, so I didn't do much for abs, and curls and pushdowns were boring too. Oh well. Yesterday was really tough for me mentally, since I dropped the carbs so low. I was almost ready to jump ship yesterday evening and switch back to a normal cutting diet after this week, but somehow I made it through. I think that cup of sugar free jello pudding helped. :D Today's been a lot better so far though. I think as long as I keep the carbs around 50-70g on depletion days I'll be ok.

Diet
source grams cals %total
Total: 1434
Fat: 25 225 16%
Sat: 8 68 5%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 64 218 16%
Fiber: 9 0 0%
Protein: 235 940 68%

kad
02-01-2006, 09:34 AM
2-1-06

Training - cardio only day
45 minutes fasted stationary bike @ 120-130 bpm
- level 5, ~312 cals, 85-90rpm

Diet
source grams cals %total
Total: 1412
Fat: 24 216 16%
Sat: 7 59 4%
Poly: 3 27 2%
Mono: 0 0 0%
Carbs: 69 244 18%
Fiber: 8 0 0%
Protein: 231 924 67%

Notes
Man my lower back was tight this morning from yesterday's tweak. I took a Naproxin when I woke up and it was fine pretty soon after. Stretching after my cardio helped too. For some reason I didn't drop the usual 2 lbs this morning like I normally do across the first three depletion days of the week, I was still 186. That kind of boggled me, so I was thinking I'm not as depleted as I'm supposed to be. Maybe yesterday's workout wasn't as intense as it should've been? Who knows. I might switch back to the two full body routines outlined by UD2 next week and see if I can keep the intensity up during both workouts. I'm going to post some progress pics tomorrow so I can compare them with my results when I'm done cutting. That should be interesting.

kad
02-02-2006, 08:58 AM
2-2-06

Training
6am - 45 minutes fasted stationary bike, 120-130 bpm
- level 5, 85-90rpm, 11.9 km, 331 cals

Diet (up until depletion workout)
source grams cals %total
Total: 924
Fat: 16 144 16%
Sat: 3 27 3%
Poly: 3 27 3%
Mono: 0 0 0%
Carbs: 57 172 20%
Fiber: 14 0 0%
Protein: 140 560 64%

Notes
The final depletion workout is planned for later this afternoon, so I'll post again with the weights I used. Pre workout is same as always, 30g dex+15g whey+5g creatine to start bringing me out of depletion and get ready for the final hour of torture in the gym. I haven't noticed the results as profoundly as I did the first three weeks yet, but the week ain't over yet. I'm still thinking about switching back to the full body depletion routines next week since I'm in the gym for an hour and a half on depletion days with the split I'm using now, which seems too long. I remember having slightly better results when I split the full body workout across two days.

kad
02-02-2006, 05:25 PM
Depletion Workout

Squats
45x10
135x5
185x5
225x10
225x6

WOW, these felt great. Most were at or just above parallel.

SLDL's
135x5
185x5
225x5
265x10 (had to regrip after 7th rep)
265x8

My back was feeling really strong, not even a hint of tightness anywhere. These felt great. I might have been able to hit 275x10 and x8, but I didn't have my straps with me...

LF standing calf raises
175x5
295x5
395x10 (stack)
395x10
395x10

Flat bench
45x10
135x5
155x10
155x8

Also really strong, I felt like I could've gone for 155x12 the first set, but Lyle said to stop a rep or so short of failure.

BB bent over rows
45x10
135x12
155x8

Incline bench
135x10
135x8

Chins
BWx10
BWx8

DB front raises
20x12
20x10

DB side raises
25x8

BB curls
65x11
65x7

Pushdowns
150x12 (stack)
150x12

Notes
Awesome workout. I guess the pre-workout shake Lyle prescribed before the final depletion workout really does work, because here I am setting PR's in a depletion workout again. Who knew? Oh, and looking in the mirror today I have noticed more results, so I need to quit being so hard on myself and paranoid that I'm not losing any bodyfat this week... I *am* still losing bodyfat, and the week isn't even over yet. Now I get to enjoy stuffing my face for the rest of the night and all day tomorrow. Woo! I've also got some pics to post up later too, so stay tuned.

Diet (post workout)
source grams cals %total
Total: 2236
Fat: 11 96 4%
Sat: 4 33 1%
Poly: 1 9 0%
Mono: 0 0 0%
Carbs: 411 1610 72%
Fiber: 8 0 0%
Protein: 132 529 24%

kad
02-03-2006, 05:58 PM
2-3-06

Training - none

Diet - carb load (edited)
source grams cals %total
Total: 3613
Fat: 33 297 9%
Sat: 5 45 1%
Poly: 9 77 2%
Mono: 4 36 1%
Carbs: 576 2192 64%
Fiber: 28 0 0%
Protein: 240 960 28%

411g (yesterday evening) + 576g = 987g carbs total

Notes
I've been fighting some sinus problems for the last few days, but other than that I'm feeling great. The carb load is going well. I'm doing a good job keeping it clean again as usual, leaving a little room for cheating (which only ended up being a few handfulls of M&M's). I can't wait for tomorrow's workout, I've been looking forward to some heavy deads for a few weeks. I think I'll put squats on hold since I'm going to be deadlifting heavy and use the leg press and maybe hack squats as a backup. I'll figure it out when I get there tomorrow.

kad
02-04-2006, 12:11 PM
2-4-06

Training - full body power workout

Warmup - 3 mins stationary bike

Deadlifts
135x5
185x5
225x5
275x3
295x5 (+straps)
295x5
315x5
365x0

Holy crap. I had 365 almost all the way up, but I didn't have enough left to fully lock it out. So, I'm not counting this one. I'll get it next time.

Incline leg press
180x5
270x5
360x5
360x5
360x5

I was starting to feel something in my right knee that I didn't like, so I didn't go any heavier than 4pps.

Incline calf presses
360x10
630x10
630x10

RC warmup...

BB flat bench
45x10
135x5
155x5
180x4 (+5 lbs)
175x5
175x5

BB bent over rows
45x10
135x5
155x5
175x5
175x5
175x5

Chins
BWx5
BWx5
BW+25x2
BWx5

Finally starting to add some weight here!

Standing BB military press
45x5
95x5
115x5
115x5
115x5

DB side raises
30x5
30x5

BB curls
45x5
65x5
80x5 (+5 lbs)
80x5

Close grip bench
45x10
115x5
135x5
135x5

Notes
Deads felt great today. Everything else felt good too. I was worn out after deads, so I took it easy the rest of the workout. Since this is such a long workout (today took 2h15m), I'm going to pretty much have to move whatever lift I want to improve on to the beginning and take it easy the rest of the time I'm there. It's freaking exhausting. Drinking a diluted dex solution (50g dex) held me through about 3/4 of the workout, but I started getting drained after I finished that off. Good thing I got everything heavy out of the way first.

Diet
source grams cals %total
Total: 2498
Fat: 40 362 15%
Sat: 7 61 3%
Poly: 5 45 2%
Mono: 2 18 1%
Carbs: 301 1139 48%
Fiber: 17 0 0%
Protein: 215 858 36%

I'm going out to eat later tonight, so the above is everything with the exception of that meal.

kad
02-05-2006, 04:21 PM
2-5-06

Training - none, rest day

Diet
Clean, not tracking cals today

Notes
Today's an off day, so I'm taking it easy and catching up on some studying. I was going to do some HIIT on the bike this afternoon, but my knee is still bothering me, so I want to give it another full day's rest before I hit the weights again tomorrow. This week I'm planning on doing the two full body depletion workouts tomorrow and Tuesday, but if my knee is still bothering me tomorrow, I might stick to the split I've been doing and put leg depletion off until Tuesday.

Anyway, I weighed in at 187.5 lbs this morning, a whole half a pound lighter than last week. I'm obviously a bit leaner, so I know I built some muscle too, which is probably why my weight didn't change that much. That's fine with me, because I really want to stay around 185 when I'm down to 8-9% bodyfat.

Here's the plan for tomorrow and Tuesday:

Monday
Squats: 3x15
Seated leg curls: 3x15
BB flat bench: 3x15
BB bent over rows: 3x15
DB lateral raises: 2x15
Calf raises: 3x15
Curls: 2x15
Pushdowns: 2x15
(repeat)

Tuesday
Squats: 3x15
Seated leg curls: 3x15
BB incline bench: 3x15
Pulldowns: 3x15
DB lateral raises: 2x15
Calf raises: 3x15
Curls: 2x15
Pushdowns: 2x15
(repeat)

I'm starting to take progress pics every week on Sunday (including today) to track my progress. I'll post them up for comparison every 2-3 weeks or so in my picture thread here (http://www.wannabebigforums.com/showthread.php?t=74641). Until tomorrow...

kad
02-06-2006, 03:31 PM
2-6-06

Cardio
45 minutes fasted bike @ ~130 bpm
- level 5, 85-90 rpm, 354 cals

Training - full body depletion
Round 1
Squats: 165x15, 175x15, x15
Seated leg curls: 205x15, x15, x15
BB incline bench: 95x15, x15, x15
BB bent over rows: 115x15, x15, x15
BB standing military presses: 65x15, 15
LF standing calf raises: 255x15, x15, x15
BB curls: 45x15, 65x12
Cable rope pushdowns: 130x15, 120x15

Round 2
Squats: 155x15
Seated leg extensions: 190x15, x15
Seated leg curls: 205x15, x15, x15
BB incline bench: 95x15, x15, x15
BB bent over rows: 115x15, x15, x15
BB standing military presses: 65x15, x15
LF standing calf raises: 255x15, x15, x15
Curl bar curls: bar+20x15, bar+40x15
Staight bar cable pushdowns: 120x15, 130x15

Notes
First of all, I hate morning fasted cardio at 6am. I also hate crowded college gyms. There's 80 billion people in there in the afternoons, and Monday seems to be everybody's chest and arms day, so my depletion workout took nearly 2 hours. It shouldn't have taken much longer than an hour. I couldn't even get a flat bench because they were in use the whole time I was there. And for some reason, my left hip flexor was hurting like mad today, so squats sucked. My right knee is also still bothering me, so that made them suck worse, especially the second time, which is why I switched to leg extensions. I still bumped the squat weight up 40 pounds from last week's depletion squats, because I'm supposed to be lifting close to 60% of my 1RM for all my lifts on depletion days.

I feel like it was an effective workout overall. I'm icing down my hip flexor right now, and I'll probably be icing down my knee later on. I don't know why my hip flexors keep getting screwed up. I always do some light stretching after cardio. I don't really stretch before or after lifting, except maybe a little in between warmup sets. If anyone has any suggestions, please feel free to jump in. I'm skipping cardio tomorrow morning and bumping the depletion workout up earlier in the day, like around 9:30am after class. Hopefully I'll be able to get in and out quicker.

Diet
source grams cals %total
Total: 1400
Fat: 21 189 14%
Sat: 7 59 4%
Poly: 4 36 3%
Mono: 1 9 1%
Carbs: 63 208 16%
Fiber: 11 0 0%
Protein: 234 936 70%

kad
02-06-2006, 05:23 PM
Ok, since both of my hip flexors are really bothering me, and my right knee is bothering me, I decided to take the rest of the week off from any sort of training to heal up. I probably shouldn't have done squats in the first place this afternoon, since my hip flexor was hurting as soon as I started. I'm going to put some heat on them and ice my knee down this evening, and have a couple of carb meals to replenish whatever glycogen I depleted during today's workout.

I've been on UD2.0 for 4 weeks solid now, and even though the results have been great, I think it's finally starting to tax me physically and mentally. So like I said, I'm going to take the rest of the week off, catch up on some studying, and decide on what approach I'm going to take to cutting later. Right now I'm leaning more towards the traditional cut, since I know so much more about dieting and nutrition and meal planning now than I ever have, thanks mostly to this board and a couple other bodybuilding boards.

Anyway, I'll still be hanging around WBB, and posting in my journal... I'm not going anywhere anytime soon.

kad
02-08-2006, 09:57 AM
Just a little off week update here...

Well, my legs are feeling better, and my knee isn't bothering me as much. My right shoulder was flaring up pretty bad yesterday, but it seems to be getting better too. I hate nagging injuries. I hope they're all healed up by next week.

I ordered a bottle of ETS yesterday, hopefully it'll be here by the weekend or so. I also ordered four bottles of fish oil caps, and I'm ordering some more ALA soon. I'm almost down to half my last tub of dymatize whey, and I'm hoping to be able to switch back to Nitrean in a couple of weeks when I get some birthday cash. I'm planning on ordering a few more bottles of ETS then too.

I've been off joint supps for a few months now, and since lately I've noticed my joints haven't been feeling so great (my knee and shoulders mostly), I'm hoping the ETS will help relieve this once again when I start lifting heavy again next week. I should be getting a few more hours a week at my job on campus, so maybe I'll be able to afford ETS for more than a few months this time ;).

I've dropped my cals down to 2400-2500 this week so I don't regain any fat, and I"m keeping my fats around 80g and my carbs around 150-160g, protein around 250g. Today's diet:

source grams cals %total
Total: 2428
Fat: 80 724 31%
Sat: 21 187 8%
Poly: 7 63 3%
Mono: 20 180 8%
Carbs: 160 594 25%
Fiber: 11 0 0%
Protein: 263 1052 44%

I'll update again in a couple days with healing progress and my plans for the rest of my cut/transformation/whatever. Until then.

kad
02-11-2006, 12:24 AM
Everything's healing up. My legs are feeling a lot better, and my knee hasn't bothered me in the last couple of days. My shoulders are still flaring up every once in a while, but they should be ready to go by next week, hopefully. I hate down time. I just got my ETS in the mail earlier this afternoon, so I started taking it today. I still need to get over this frickin cold too.

For the rest of my cut/transformation, I'm moving back to a normal cutting diet, adapted from Built's diet and the guidelines outlined by the Maximum Muscularity articles at Rugged Mag (Part 1 (http://www.ruggedmag.com/index.php?type=Article&i=2&a=6), Part 2 (http://www.ruggedmag.com/index.php?type=Article&i=3&a=3)). 1.5g/lb LBM protein, 0.5g/lb LBM fat, splitting P+C and P+F meals, and centering carbs around workouts. Of course most of this I've already known about and used for months, but I didn't have to worry about fat intake as much while on the UD2, and the carb cycling won't be as extreme with this diet.

Stats
185 lbs, ~15% bodyfat = 157.25 lbs LBM
Protein: 157.25 * 1.5 = at least 235g daily
Fat: 157.25 * 0.5 = at least 78.6g daily

Lifting/HIIT days
6:00am: 30 minutes LISS cardio
7:30am: P+F (2 whole eggs, 1 cup egg whites, 1oz cheese, 1 scoop whey)
10:30am: P+F (8oz chicken, salad w/ olive oil, red wine vinegar)
1:00pm: P+C (8oz chicken, 10oz potatoes)
2:00pm: Lifting or HIIT
PWO: P+C (80g dex, 2 scoops whey)
5:00pm: P+F (can of tuna, 1oz almonds)
8:00pm: P+F (2 scoops whey, 2T natty pb)

other: 10g fish oil

source grams cals %total
Total: 2448
Fat: 85 767 33%
Sat: 19 167 7%
Poly: 11 95 4%
Mono: 20 180 8%
Carbs: 152 544 23%
Fiber: 16 0 0%
Protein: 260 1041 44%

Non-lifting/Rest days
On rest days, I'll have a P+C meal for breakfast, then P+F for the rest of the day. I'll probably go out to eat for a cheat meal on rest days too. With the exception of the cheat meal, which I usually keep simple, the macros will look like this:

source grams cals %total
Total: 2030
Fat: 79 713 37%
Sat: 9 81 4%
Poly: 18 158 8%
Mono: 40 360 18%
Carbs: 105 357 18%
Fiber: 16 0 0%
Protein: 221 882 45%

Training
I'm going to start using Built's Baby Got Back routine. I like the idea of splitting into horizontal/vertical movement planes instead of just working out body parts.

Day 1 - horizontal push/pull
Horizontal push - Flat BB bench or Incline DB bench (3x5)
Horizontal pull - Bent over rows or seated cable rows (3x5)

Accessory - standing calf raises (3x5)

Day 2 - quad dominant legs
Squats (3x5)
Leg press (3x5)
SLDL's (3x8-10, light)

Accessory - Bicep work (2x8-10)

Day 3 - vertical push/pull
Vertical push - standing military press (3x5)
Vertical pull - chinups (3x5)

Accessory - seated calf raises (3x8-10)

Day 4 - hip dominant legs
SLDL's (3x5)
Seated leg curls (3x5)
Squats (3x8-10, light)

Accessory - Tricep work (2x8-10)

I like the routine overall, and it should be a good change of pace from the full body workouts I was doing while on the UD2. I can't wait for next week to get here, I'm ready to get back in the gym already.

kad
02-12-2006, 09:02 PM
Today was the last day of my week off, so tomorrow I'm going to attempt to resume my routine. I've been feeling pretty good lately. I think my hip flexors are healed up to the point I can exercise again, and my knee hasn't bothered me in days. My shoulders haven't bothered me in a few days either. I've been on ETS for the last couple of days, and it's starting to take effect, because I've been sleeping better. Tomorrow morning will be the real test when I get up at 6am to go run, heh. I'm feeling pretty pumped about getting back to the gym tomorrow to hit the weights. Time to kick some butt!

kad
02-13-2006, 03:36 PM
Monday 2-13-06

Training
AM cardio - 2.5 mile track run
- time somewhere between 22:30 and 22:45

PM weights - Horizontal Push/Pull
Warmup: 2 minutes rowing ergometer

Flat bench (1:30 rest)
45x10
135x5
155x5
155x5
155x5
155x5
155x5

Bent over rows (1:30 rest)
45x10
135x5
155x5
155x5
155x5
155x5
155x5

Life Fitness standing calf raises (accessory) (~1:00 rest)
195x5
295x5
395x5
395x5
395x5

Diet
source grams cals %total
Total: 2549
Fat: 84 758 31%
Sat: 22 201 8%
Poly: 7 63 3%
Mono: 10 90 4%
Carbs: 148 542 22%
Fiber: 13 0 0%
Protein: 289 1156 47%

Notes
So far, so good. Motivation is up, will power is up, endurance is up. At least I can still run 2.5 miles at a decent pace without stopping. I'm dropping the morning cardio though and sticking to HIIT sprints on my off days twice a week, because I hate getting up at 5:30 am. 6:30 is ok, since I have class at 8:00, but 5:30 just plain sucks. I decided to go with 5x5 for my major lifts, because I feel like 3x5 just isn't enough. I don't expect to make any significant strength gains on a cut, but I'm going to try to add 5lbs a week to my lifts anyway until they stall out, and maintain that for the rest of my cut.

Everything's on track as far as diet goes. I need to drop my saturated fats a little, so I'm taking out the beef since it's too fatty (10% fat). If I get any more beef, I'll try to pick up some 7% fat extra lean beef somewhere. Tomorrow's heavy squat day. Woo!

kad
02-14-2006, 09:56 AM
2-24-06

Cardio
30 minutes fasted bike @ 130-135bpm (260 cals)

Diet (planned)
source grams cals %total
Total: 2536
Fat: 83 749 30%
Sat: 20 176 7%
Poly: 12 108 4%
Mono: 23 203 8%
Carbs: 172 640 26%
Fiber: 12 0 0%
Protein: 269 1075 44%

Man I'm a sucker for morning cardio. I guess I'm just used to it. Oh well. At least it gets me up and going. No cardio tomorrow though, since I have HIIT sprints tomorrow afternoon. My diet might be slightly off, because I'm going out to eat tonight with my girlfriend for Valentine's. I'm going to try to keep it as clean as possible and just get some fish (salmon) and veggies or something, because I don't really need a cheat meal two days into the week. We'll see. I'll adjust fitday if the plans change. I'm going to update again later after my leg workout, so until then.

-TIM-
02-14-2006, 10:06 AM
Things are looking good Jordan. I really need to get my butt in gear and use fitday to track my diet. Yours looks great.

kad
02-14-2006, 02:35 PM
2-14-06

Training - Quad Dominant Legs
Squats
45x10
135x5
185x5
225x5
225x5
225x5

SLDL's
135x5
185x5
225x10
225x10
225x10

Incline leg press
4ppsx1
3ppsx5
3ppsx5
3ppsx5

Curl bar curls
Bar+20x10
Bar+40x10
Bar+60x5

Notes
Decent workout, considering I had some pretty good DOMS in my legs from my run yesterday morning. Which is probably why 225 felt heavier than usual on squats. I can noramlly leg press 4pps for heavy sets too, but they weren't feeling up to it today after squats. Oh well. It *is* only the second day back after my week off though, so hopefully leg DOMS won't be much of an issue after this week. I also won't be running anymore for morning cardio, since my heart rate stays too high for LISS (around 155 bpm).

HIIT sprints tomorrow afternoon. Yay. </sarcasm>

Tim - thanks for the props man :). Seriously, set up fitday. Put in all your food labels. You'll be glad you did.

Kiaran
02-15-2006, 12:28 PM
You're making so much progress, Jordan. Way to stay motivated and indeed your diet looks very good! I like the changeup you've made and the week of rest was probably very good for you.

kad
02-15-2006, 03:35 PM
2-15-06

Training
HIIT sprints
~13 minutes (didn't have a stopwatch) including warmup and cooldown laps.

Diet
source grams cals %total
Total: 2512
Fat: 115 1035 43%
Sat: 24 220 9%
Poly: 14 126 5%
Mono: 33 293 12%
Carbs: 107 372 15%
Fiber: 14 0 0%
Protein: 253 1011 42%

Edit: Cals were originally around 2300, but I had more salmon than I planned on tonight (11.5oz instead of 8oz) I didn't feel like trimming it down and wasting any :). Can't go wrong with more protein and good fats!

Notes
I went to the 1/6 mile indoor track at the gym to run sprints today. I just sprinted the straights and walked the curves. Fun stuff. I lost count of how many work:rest intervals I did, but the rests were shorter than they probably should've been since the curves on the 1/6 mile track are really short. So I'm thinking about going to the outdoor track at the football field (1/4 mile) on Friday and doing the same. The longer curves will make for longer rest times and probably a better work:rest ratio. I dropped the carbs and upped the fats a little to make up for the calories since I wasn't lifting today, but tomorrow will be back to ~2500 cals like the last two days have been.

Kiaran - thanks bro. I'm hoping to hit my goal of 8-9% bodyfat by the end of May, since I'm going on a cruise with my family the first week of June. That gives me a little over three solid months of cutting, so I think it's doable.

kad
02-16-2006, 07:12 PM
2-16-06

AM cardio
45 mins fasted stationary bike @ 130-135 bpm

Training - vertical push/pull
Standing BB military press
45x10
65x5
95x5
115x5
115x5
135x3 (PR)
135x1

Chins
BWx15 (PR)
BW+10x5 (PR)
BW+10x5
BW+10x5

HS seated calf raises (accessory)
90x10
140x9
140x10
140x10

Diet
source grams cals %total
Total: 2526
Fat: 85 768 31%
Sat: 19 167 7%
Poly: 16 140 6%
Mono: 33 293 12%
Carbs: 178 648 26%
Fiber: 16 0 0%
Protein: 260 1041 42%

Notes
Awesome day today in both the gym and the kitchen. Finally moving up in weight with the military press. I should've had 5 reps for the first set with 135, but at the top of the second rep I got a little unstable and my lower back arched in and I didn't like that feeling, so I only managed a third before I quit. I'll have 135x5 next time. Tomorrow's sprint day.

kad
02-17-2006, 10:46 PM
2-17-06

Training
HIIT sprints - approx. 30 minutes total including warmup and cooldown laps
Sprinted the straights, walked the curves, 15 sprinting intervals

Diet
Less than perfect, but still clean. My girlfriend's mom cooked dinner for us (fried chicken, mashed potatoes, peas, mac and cheese, rolls... you get the picture). Other than that cheat meal everything else was around where it needed to be. No fitday today.

Notes
I went to the 1/4 mile track today to run sprints. Next time I'll jog the curves instead of walking them, because the work:rest ratio ended up being way off, and 30 minutes is a little long. I've fallen in love with sprints now. :D I'm going to drop the morning LISS cardio next week to see if it makes any difference in my progress, since I've been convinced that HIIT rules. Tomorrow is hamstring dominant leg day.

kad
02-18-2006, 10:13 AM
2-18-05

Training - Hamstring Dominant Legs / Triceps
SLDL's
135x5
185x5
225x5
275x5
295x5
295x5
315x5

Nautilus seated leg curls
260x5 (stack)
260x5
260x5

Squats
45x10
135x5
185x5
205x10
205x10
205x10

Close grip bench
45x10
95x5
135x5
135x5
155x3 (PR+20lbs+3 reps) <- should've had 5 but I let it get away from me and the spotter had to help it on the third rep.. that sucked.

Diet (planned)
source grams cals %total
Total: 2561
Fat: 80 722 31%
Sat: 14 126 5%
Poly: 14 126 5%
Mono: 25 221 9%
Carbs: 167 572 24%
Fiber: 24 0 0%
Protein: 268 1071 45%

Notes
This morning's workout was great. Everything was feeling just as strong as always, and I'm even moving up in weight on the close grip bench. There's not much else to report other than that. I've got a lot to do this afternoon, so I better get to work. Later.

Kiaran
02-18-2006, 10:54 PM
Damn, dude, your strength is on fire right now. Keep hitten the workouts hard while the gains are happening. Great workouts!

kad
02-19-2006, 03:42 PM
2-19-06

Training
None, rest day

Diet
Cheat day, BECAUSE IT'S MY BIRTHDAY!!!($*&^

Notes
Feels good to take a day off. Took some measurements this morning. I guess I'm still recomposing, beacuse my weight is still right at 186 lbs, but my waist was still at 37" below the navel and 35" at the bend, and my arms and chest and everything are about the same. I think I'm still packing on a little lean mass around my delts, traps, and lats, which is nice. Man I love cutting at 2500 cals and being able to make noob gains at the same time, haha. Oh, and today's my birthday. Woo!

Kiaran - thanks man!

kad
02-20-2006, 03:09 PM
2-20-06

Training - Horizontal Push/Pull
BB flat bench
45x10
95x5
135x5
155x3
175x5
175x5
175x5
185x4

BB bent over rows
45x10
135x5
155x3
175x5
175x5
175x5
185x4

Diet
source grams cals %total
Total: 2569
Fat: 86 775 32%
Sat: 22 201 8%
Poly: 9 77 3%
Mono: 13 113 5%
Carbs: 160 564 23%
Fiber: 19 0 0%
Protein: 276 1103 45%

Notes
Short and sweet workout. I decided to switch back to 3x5 like I originally planned on doing, instead of 5x5 like I did last week for this workout. The extra set at 185 was just for fun to see how many reps I could handle. I felt like I had another one left in rows. I don't know why I added that warmup set at 95lbs for the bench... I'm dropping that one next week. Anyway, at least my benching and rowing strength is dead even.

kad
02-21-2006, 05:08 PM
2-21-06

Training - Quad dominant legs / core
Warmup: 2 minute row @ 4m/s

Deads
135x10
225x5
275x3
315x5 (+20)
315x5
315x5

LF standing calf raises
195x10
295x10
395x10 (stack)
395x10

Decline situps
BWx10
BW+45x12
BW+45x10

Diet
source grams cals %total
Total: 2709
Fat: 94 847 32%
Sat: 23 203 8%
Poly: 14 126 5%
Mono: 33 293 11%
Carbs: 177 652 25%
Fiber: 14 0 0%
Protein: 286 1143 43%

Notes
Workout was awesome. Switched out squats for deads this week, and I'm finally bumping the weight up on my heavy deadlift sets. Woo! I also dropped the warmup set at 185 I usually do to save time and energy, and I felt just as warmed up and ready to take on 315. I'm still keeping the heavy SLDL's on hamstring dominant day, because I like them so much. I'll just alternate squats and deads for this workout. Anyway, the cut is going great so far. I'm noticing results almost daily. I expect I'll reach my goal by the middle of May, if not sooner.

kad
02-22-2006, 03:21 PM
2-22-06

Training - Crossfit 060222
Clean and Jerk: 1-1-1-1-1-1-1-1-1-1 (max attempt)

95x1
135x1
135x1
135x1
145x1
155x1
155x1
155x1
155x1
155x1

Diet
source grams cals %total
Total: 2650
Fat: 82 739 29%
Sat: 23 203 8%
Poly: 13 113 4%
Mono: 25 221 9%
Carbs: 200 712 28%
Fiber: 22 0 0%
Protein: 276 1103 43%

Notes
So for the last few weeks I've been reading around the Crossfit website, and I've been really intrigued by it. So today I decided to start doing Crossfit WOD's. I've never done clean & jerks before, so this was new to me. I swear everyone in the gym was staring at me as they did their curls and pushdowns, haha. It's actually motivating. My form sucked for the first few reps, but I eventually got better towards the end. A few more sessions and I'll have it nailed. I made an attempt at 165 a time or two, but failed, so for now my max is at 155 lbs. And my shoulders are wasted! This is fun stuff, I'm hooked now. :D

kad
02-23-2006, 06:09 AM
2-23-06

Training - Crossfit 060223 "Easy Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

I got 7 rounds.

Handstand pushups were with my feet propped up on a bench since I can't handle my BW yet.

Diet
source grams cals %total
Total: 2511
Fat: 91 820 36%
Sat: 20 176 8%
Poly: 18 162 7%
Mono: 37 329 14%
Carbs: 128 408 18%
Fiber: 26 0 0%
Protein: 270 1079 47%

Notes
This was a fun WOD. Not too bad for the first time I guess. I'd like to work this one up to 10 rounds eventually, and get to where I can actually do bodyweight handstand pushups without any support.

kad
02-23-2006, 06:34 AM
Oh yeah, and I forgot to mention.
My upper back and traps are freaking SORE after those clean and jerks yesterday. WOW that was a workout! :eek:

kad
02-24-2006, 07:07 AM
2-24-06

Training - Crossfit 060224 "Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 27:05 :cry:

Diet
source grams cals %total
Total: 2562
Fat: 98 884 37%
Sat: 26 231 10%
Poly: 10 90 4%
Mono: 23 209 9%
Carbs: 121 430 18%
Fiber: 13 0 0%
Protein: 277 1107 46%

Notes
Geez, this one was freaking brutal. The track is upstairs in my gym, so my time included the minute I wasted each round going downstairs after running to the weight room to do back extensions and back upstairs to do situps before I started the next run. I probably could have done this sub 25:00 if I didn't have to run^H^H^Hhobble all over the gym. I'm not too impressed with my performance, especially with the running. Hypers and situps were broken sets too. They generally went like 25-15-10 or so each round. I think I wasted a little time fiddling around with my ipod during the whole thing too. Excuses aside, my goal for this workout is sub 20 minutes. I'll make it eventually after a few months.

In other news, my order from atlarge got here yesterday. I stocked up on nitrean, ETS, creatine 500, and thermocin for the next 3 months, so I have plenty to last me for the rest of my cut. I've got a couple weeks left on the thermogenic I'm using now, so I'll be back on the thermocin soon. Speaking of which, the cut is going great so far. I'm not dropping weight, which is ok by me, but I wake up leaner every morning. I'm pretty excited about that, because I know what I'm doing is working. I just need to be persistant.

Anthony
02-24-2006, 07:11 AM
Considering you had to run up and down stairs, I'd say that's a very good time. I'm hoping for ~22 minutes. :(

kad
02-24-2006, 04:08 PM
Anthony - thanks man, I guess it isn't as bad as I thought. At least I set a time to break next time. :)

kad
02-25-2006, 10:00 AM
2-25-06

Training
Warmup: 2 minutes row @ 4m/s

Squats
45x10
135x5
185x5
225x5
225x5
225x5
225x5
225x5

SLDL's
135x10
185x5
225x5
275x5
275x5
275x5
275x5
275x5

LF standing calf raises
195x10
295x5
395x5
395x5
395x5

Diet
Total: 2636
Fat: 86 775 30%
Sat: 14 122 5%
Poly: 17 150 6%
Mono: 46 413 16%
Carbs: 180 687 26%
Fiber: 8 0 0%
Protein: 289 1157 44%

Notes
Workout was great this morning. I lost count of my squat sets somewhere around 4 or 5, so I did an extra set just to be sure. It could've been 6, but that's what I get for not writing my sets/reps down like I normally do, heh. I dropped back on the weight a little with the SLDL's so I could handle 5x5. I had a burger and fries for a cheat meal last night, so my cals were a little off from the fitday I posted. Shame on me. Today's diet might be a little off too, since I'm going out to eat tonight - but I'm going to try to get a steak and a salad or something and not go crazy on the carbs.

I've been thinking a little more about Crossfit WOD's, and I'm probably going to jump off that bandwagon for the rest of my cut. I'm not really up on all the exotic workouts and killing myself in the gym, especially on submaintenance calories and reduced carbs. I guess I'm just used to my lifting routine, and it was working fine, so I'm gonna stick with it for now. I am moving to 5x5 instead of 3x5 though. I'd REALLY like to get my bench weight up to 185 for 5x5. Right now I think my 5RM is at 175 or 180. Anyway, that's about all I've got... tomorrow's a rest day.

kad
02-27-2006, 03:25 PM
2-27-06

Training - Horizontal Push/Pull
BB flat bench
45x10
95x5
135x5
155x5
165x5
175x5
185x5

BB bent over rows
45x10
95x5
135x5
155x5
165x5
175x5
185x5

DB incline bench
55x5
55x5
55x5

Seated cable rows
180x5
200x5
220x5

Diet
source grams cals %total
Total: 2598
Fat: 95 856 34%
Sat: 21 187 7%
Poly: 12 108 4%
Mono: 21 191 8%
Carbs: 139 516 21%
Fiber: 10 0 0%
Protein: 282 1128 45%

Notes
Had a very satisfying workout this afternoon. I finally managed 185x5 on the flat bench! And with relative ease too, I might add. I felt like I had another rep or two in me, but I stopped. I decided to throw in some incline DB bench and seated rows today. Not sure why, I guess because I'm getting a week off next week for spring break. I'm going on a mission trip to Gulf Port, Mississippi with my university's Baptist Collegiate Ministries to help with hurricane relief efforts, so I won't have any gym access while I'm down there (duh). No biggie though, I'll just pick up where I left off when I get back.

I'm planning on cutting all the way through May until I leave to go on a cruise with my family the first week in June. I'll probably maintain for the rest of the summer, and start bulking sometime around next August/September. Depending on how much fat I gain, I'll probably bulk up to about 215-220 before I cut back down. I can't wait! :D

kad
02-28-2006, 04:20 PM
2-28-06

Training
Squats
45x10
135x1
155x1
185x1
205x1
225x1
245x1
265x1
275x1 (PR+10 lbs)
285xmiss

Deadlifts
135x5
225x3
275x1
315x1
335x1
365xmiss (this -> <- close, and without straps)

Diet
Clean, will post fitday later

Notes
I decided to go for a max on squats today. I managed 265 and 275 with relative ease without a spot, but I grabbed someone when I decided to go for 285. Good thing too, because my knees gave out on me coming out of the hole and got wobbly, and I needed help getting back up to rack the bar. It sucked, because I felt like I had enough in me for at least 285 or 295 today, but my legs didn't think so. I might've had it if I didn't have so many warmup singles on the way up. Oh well.

I wasn't going to max on deads at first, but I decided to give it a shot anyway. I wasn't expecting to max without straps, but I was pretty surprised I got so close to it. I went for 365 a second time but I couldn't even get it halfway up, so I just dropped it. I *know* I have at least 375 or 385 in me with straps, so I'm going for it again on Saturday.

Kiaran
03-01-2006, 01:04 PM
****ing BAD ASS **** going on in here, bro. You've been busy and getting stronger each day. Don't let the missed squat and dead get you down. Your legs were probably gassed from the previous reps. Looking solid, Jordan. What are you current goals with your training?

kad
03-01-2006, 01:57 PM
Kiaran - Thanks man! I'm still in my first cut/transformation phase or whatever you want to call it that I've been in for the last year. I'm working on getting my bodyfat down to 8% before I start a real bulk. I think I should get there somewhere around middle/late May.

kad
03-01-2006, 04:09 PM
3-1-06

Training
HIIT - 20 minutes HIIT rowing (Schwinn WindRigger rower)
2 min warmup @ 4.0m/s
15 1 minute intervals (10 sec max effort @ 4.5m/s, 50 sec rest @ 3.8m/s)
3 min cooldown @ 3.6-3.8m/s
~6665 meters

Diet
source grams cals %total
Total: 2687
Fat: 93 840 34%
Sat: 18 163 6%
Poly: 14 126 5%
Mono: 25 221 9%
Carbs: 161 572 23%
Fiber: 18 0 0%
Protein: 272 1089 44%

Notes
Man, rowing felt great today. That's the first time I've pulled all out like that on the rower in a LONG time, and I was drenched by the end of it. It reminded me of the workouts we had when I was on the crew team in highschool, heh. Next time I'll get a more accurate distance. Today I used the manual function (counts up like a stopwatch, not down) on the rowing machine instead of the countdown timer, so I had to kind of guess where it stopped at the end of 20 minutes.

kad
03-02-2006, 03:05 PM
3-2-06

Training
Warmup: 2 minute row @ 4m/s

Standing military press
45x10
65x5
95x5
135x4 (PR+1 rep)
115x5
115x5
115x5
115x5
115x5

Chins
BWx10
BWx10
BWx10

Diet
source grams cals %total
Total: 2648
Fat: 98 880 35%
Sat: 26 231 9%
Poly: 9 77 3%
Mono: 13 113 4%
Carbs: 129 492 20%
Fiber: 6 0 0%
Protein: 283 1132 45%

edit: Ended up having some ground beef I didn't cook. Not sure what percent fat it was, so fats could've been higher than that. I need to do a better job of preparing my meals in advance so I don't end up eating something not in my meal plan.

Notes
This afternoon's workout was pretty good. Military presses are getting a lot more stable for me, and 115 is getting easier. The last set of 5 was to failure. I was surprised that chins are getting really easy too, so it's probably time I started adding some weight there. Everything seems to be moving along with the cut. I weighed in at 185 this morning, which is the weight I would like to end up at when I'm done cutting in May, so hopefully I'll keep recomposing a bit.

kad
03-03-2006, 10:02 AM
3-3-06

Training - HIIT
16 minutes recumbant bike - "Hill Interval" @ level 8
- 1 minute intervals. Basically, pedal balls to the wall at the peak intervals
- interval resistance was programmed like this:

50 watts (warmup)
75 watts (warmup)
175 watts (sprint)
100 watts (rest)
200 watts (sprint)
150 watts (rest)
200 watts (etc...)
150 watts
200 watts
150 watts
200 watts
150 watts
200 watts
100 watts (cooldown)
75 watts
50 watts

Diet
source grams cals %total
Total: 2422
Fat: 85 767 32%
Sat: 12 108 5%
Poly: 18 158 7%
Mono: 43 383 16%
Carbs: 135 492 21%
Fiber: 12 0 0%
Protein: 276 1103 47%

All that and three (small) muffins after dinner at my girlfriend's... I couldn't resist :rolleyes:

Notes
Did kind of a "Max-OT cardio" style HIIT on the bike. My left foot's been hurting since yesterday, so I didn't want to kill it with sprints. It was still insanely intense just like a round of sprints at least. I was pushing 130 rpm on the sprint intervals, and my heartrate topped out at around 160 bpm. I'll probably try bumping it up to level 9 next time. Anyway, I'm off to class again.

kad
03-04-2006, 10:51 AM
3-4-06

Training
Squats
45x10
135x5
185x5
225x5
225x5
245x5
245x5
265x5 (5-rep PR)

SLDL's
135x5
225x5
245x5
275x5
295x5
315x1
385x0

Diet
Clean, with a huge cheat meal tonight. :D

Notes
Pretty decent workout overall. Squats were great this morning, they felt really strong. I tried to go as close to parallel as I could. 265x5 was surprisingly not that hard, I feel like I might have 275x5 next time. It looks like my squat weight is starting to catch up to my deadlift weight. Anyway, I think I wore myself out doing squats, because SLDL's felt like crap afterwards. I could barely handle 295x5, and it took some effort to get 315x1. For whatever reason, I went for 385x1 anyway. At least I got it off the floor up to my knees... oh well.

Reflections
This weekend pretty much marks one year of constant lifting for me. When I first started, I was 213 lbs at somewhere around 30% bodyfat with a 46-47" waist (below the navel). I struggled squatting 135 for 10 reps, and struggled to bench 135 for 10 reps too. I could barely manage two chinups. I started tracking calories, started eating cleaner, and persisted. Granted, I didn't know I was supposed to be setting intake levels based on LBM then, and was stuck up on 40/40/20 and 50/30/20 diet crap. I stalled out for a few months over the summer, probably losing LBM because I was barely breaking 2000 cals a day and not getting enough protein and fats. I think Built might remember when I was raving about that around here a long time ago... :windup: Man I felt like such a noob. I think I bottomed out around 178 lbs and still fat.

Finally I changed my stupid ways and upped my fat and protein (thanks Built) and started making progress and recomposing around August/September. I went on a few UD2.0 cycles before December, and lost even more bodyfat. I gained some back over the holidays while I was at home, but I've already lost that and then some since I started back again this semester. My strength has skyrocketed in the last year. Today my maxes stand at a 210x1 bench, 265x5 squat, and I can deadlift 315 for 3x5. I weighed in at 185.5 lbs this morning, and I'm constantly losing bodyfat while staying right around the same weight every week. I think I'm approaching 13-14% now, because my abs are starting to show through when I flex. I'm pretty much just using the mirror to track bodyfat progress though.

I've got a week off next week while I'm gone, but when I get back I'm going to stick to the same thing I've been doing for the last few weeks. Same diet, same routine. It's been working so far, so I'm just going to keep at it until I stall out, then I'll make adjustments. I hope to be at my goal of 8-9% bodyfat by the end of May. I'm planning on maintaining over the summer, because I don't know where I'll be or what I'll be doing this summer yet. Next Fall I'm starting my first bulk, and I think I'll be using madcow2's single factor 5x5 routine. I'm really looking forward to that. ;)

Man that was long winded. Congratulations to anyone that actually read all that.

Kiaran
03-04-2006, 11:25 AM
lol, bro. You are truly coming along nicely. Great work! Have a great week off and hit it hard the following. Strength is getting crazy, I'm jealous! :( You deserve it though :)

kad
03-13-2006, 03:42 PM
3-13-06

Training - Horizontal Push/Pull
BB flat bench
45x10
135x5
155x5
175x5
185x5
185x5
185x5

BB bent over rows
45x10
135x5
155x5
185x5
185x5
185x5

Diet
source grams cals %total
Total: 2630
Fat: 86 774 30%
Sat: 17 149 6%
Poly: 17 153 6%
Mono: 27 239 9%
Carbs: 167 622 24%
Fiber: 12 0 0%
Protein: 291 1166 46%

Notes
The week off did me some good. I felt recharged and ready to pound the iron today when I got back to the gym. My workout was awesome! I knocked out those 3 sets of 5 at 185 on the bench fairly easily, the last rep of the last set was maybe a rep short of failure. That's a new PR for me. I felt like I could've handled another set or two if I skipped the warmup set at 175, so I'm dropping that out next time. My confidence on the bench is really starting to build up. I just hope I can keep it up and add weight every week.

kad
03-14-2006, 09:56 PM
3-14-06

Training - rest day

Diet
source grams cals %total
Total: 2429
Fat: 109 982 42%
Sat: 21 185 8%
Poly: 28 252 11%
Mono: 32 288 12%
Carbs: 76 248 11%
Fiber: 14 0 0%
Protein: 272 1089 47%

Notes
Took a rest day today. I was working on my jeep all afternoon and didn't make it to the gym. I'm probably gonna have to move my workouts to 6am before class every morning, because I'm going to start looking for a part time job soon working second shift and saturdays or something, because I need income. I applied at Lowe's on their website this evening, so maybe they'll contact me for an interview soon.

I somehow managed to screw up my lower back a few weeks ago, because I suddenly had a knot in it that was killing me. There's a pinched nerve that's giving me muscle spasms in my right hamstring all day long, and it doesn't seem to be getting any better. I'm not sure if I want to take any extended time off or what. I guess I'll give it the rest of the week and see if it isn't any better, and decide what to do then. I'll probably take squats and DL's light this week at least.

kad
03-15-2006, 03:41 PM
3-15-06

Training
Warmup - 2 minutes bike

Squats
45x10
135x5
185x5
225x5
245x5
275x5 (PR+10 lbs)

Standing military press
45x5
65x5
85x5
115x5
135x3

Deadlifts
135x5
185x5
225x5
275x5
315x5

Post workout cardio - 10 minutes bike

Diet
source grams cals %total
Total: 2576
Fat: 103 929 37%
Sat: 24 213 8%
Poly: 24 216 9%
Mono: 24 216 9%
Carbs: 114 398 16%
Fiber: 15 0 0%
Protein: 295 1179 47%

Notes
Well, apparently the knot/pinched nerve/whatever isn't affecting my lifting, because I was able to go just as heavy as I normally do today. Anyway, I'm starting to use madcow2's 5x5 single factor layout, so I'm switching to the 3 day routine. I don't expect to gain any significant strength on reduced cals, but who knows. I'm trying to decide if I want to stick with 5x5 every day, or alternate 5x5/3x5/3x8 for the three lifting days and go medium/heavy/light so I don't burn out.

I didn't go quite to parallel on the last two sets of squats today, but they were pretty darn close. 275 felt really good. I'll try to get closer next time. Deads felt really strong too. I wasn't even close to failure with the last set. Friday is squats/bench/rows, and I'll try to keep some HIIT in the mix twice a week on off days.

kad
03-16-2006, 04:15 PM
3-16-06

Training
BB flat bench
45x15
135x10
185x5
205x2
225xalmost (slightly assisted by spotter)

Seated cable rows
120x10
180x8
220x6
300xalmost (stack)

Chins
BWx10
BWx10
BWx10

Diet
edit: Removed fitday. It was worthless since I gave in to a Taco Bell craving this evening...

Notes
I kind of just played around today in the gym, nothing really structured... I didn't really feel like doing HIIT today. I was SO close to 225 on the bench. I felt like I would've had it if I didn't warm up so heavy on the way up. 205x2 was easy without a spot. Did some seated rows today instead of BO rows, since the racks were in use and I didn't feel like waiting. Chins were same as always, I just didn't feel like adding weight today... I might next time.

I've also been entertaining the idea of a Westside routine. Lately it seems like I've been concentrating more on my strength than I have been actually trying to lose bodyfat. The bodyfat has really been slipping off without too much effort since I've been eating clean. I could probably bump my cals up to 2700-2800 (maintenance for me), lift harder, and still lose bodyfat since I know what I'm doing with my diet now more than ever. As it stands my numbers are 225xalmost bench (I'll have it next week), 275x5 squat, 365x1 dead (355 tested, 365 will be mine next week). I'm aiming for a 1200+ total by the end of the year, all unequipped.

My gym (the university fitness center where I lift for free since I'm a student) doesn't have any PL equipment at all, so I'll have to make do with what's there. No boxes, platforms, chains/bands, and only two power racks which are usually in use by the curl jockeys. All my deads are off the floor using standard sized plates. I'm going to read up some more on powerlifting terminology and the Westside routine before I start next week. Maybe drew or Sensei will catch this post and jump in with some tips... Anyway, tomorrow will probably be squats, SLDL's, and standing military press, and I'll take the weekend off to rest up so I can pound the iron next week and set some PR's.

kad
03-17-2006, 06:35 PM
3-17-06

Training
Rest day...

Diet
Freaking idiot, I gave in and went to KFC and got some chicken tonight. I've gotta do a better job eating clean, darnit.

Notes
Decided to take a rest day today. My quads were so sore from Wednesday that I had trouble walking up the stairs to class this morning, heh. I'm taking the rest of the weekend off to get rested up and hopefully get rid of the knots and pinched nerve in my lower back before I start lifting heavy again next week. I'm going for a 315 squat and 225 bench next week on the ME days. A 900 total is just around the corner!

kad
03-17-2006, 10:43 PM
Note to self: I'm a bodybuilder, not a powerlifter. I need to make myself remember that. I'm just going to stick to the same basic routine I've been doing, a clean diet, and grow. And continue to talk to myself in here, haha.

M.J.H.
03-18-2006, 12:08 PM
Nice squat PR man!

kad
03-18-2006, 12:55 PM
Venom - Thanks bro, I keep telling myself I'm going for a 1RM soon. I haven't tested my max squat in ages. I might today. Safety bars here I come!

kad
03-18-2006, 02:34 PM
3-18-06

Training - All around max effort day

Bench
45x15
95x5 (why?)
135x5
155x5 :windup:
175x3
185x1
205x1
225xnope :(

Squats
45x10
135x5
185x5
225x3
275x1
295x1 (PR)
315xmiss

I should've gone for 305 instead. I felt like I still had a little room left after 295, but 315 was too much. It didn't budge out of the hole and I had to use the safety bars.

Deads
135x5
185x5
225x4
275x1
315x1
365xmiss

I had 365 past my knees, but didn't have enough left in me to lock it out. Grip wasn't an issue, so I might be able to pull it fresh.

Diet
source grams cals %total
Total: 2851
Fat: 90 810 29%
Sat: 16 140 5%
Poly: 27 239 9%
Mono: 27 243 9%
Carbs: 225 842 30%
Fiber: 14 0 0%
Protein: 278 1112 40%

edit: all that and the last of the KFC chicken from last night... heh

Notes
I usually use straps when I go heavy with deads, but I decided to ditch them today and forever. I never use a belt when I do squats or deads either, and my gym doesn't have or allow chalk, so all my lifts are completely raw. I don't really think my progress is all that bad for just a year's worth of lifting experience, and even less than that deadlifting. I know I have a lot of room to improve, but for now I'm going to leave it here and concentrate on one thing alone: getting ripped. :cool:

kad
03-20-2006, 05:16 PM
Back
Chins
BWx15
BWx15 (burnout)
BWx12 (burnout)

Seated cable rows
120x15
120x15 (should've gone higher)
140x15 (still should've gone higher)

Deads
135x10
185x10
225x10
225x8 (burnout)
225x8 (burnout)

Notes
Started the day off with 30 minutes of cardio on the bike this morning. This afternoon I decided to kick up the lifting intensity of my cut a little bit, and implement some workout ideas from UD2.0. I'm going to start doing high rep heavy weight depletion workouts. The gym was packed this afternoon, so I couldn't get to the racks first thing for deads, so I had to do them last. I wanted to do bent over rows, but again, the racks were in use when I got there. I hate crowded university fitness centers. By the time I got to deads, I was a little tired, so I didn't go as heavy as I probably could've. I was going to do a few sets of burnout shrugs, but I could barely hold 225 after deads, so I decided to forget that.

As for diet, I'm starting to drop carbs. I'm only having carbs in the form of dextrose in my pwo shake, and the rest of the day will be p+f meals. Meat, veggies, nuts, seeds, fish oil, and an apple or banana every once in a while. Basically the caveman diet. I'm not tracking cals anymore, because I know how to eat clean, and I know how much protein/fat I need per meal to be consistant. Basically I need at least 40-50g protein per meal (x6) = 240-300g protein, 15g fat per meal (x5) plus 10g fish oil = 85g fat, and 70g dex in my pwo shake for recovery. If I feel like I need a carb up on the weekends I'll have one, but I'm going to try to keep cheat meals to a minimum. Anyway, enough rambling.

M.J.H.
03-20-2006, 05:30 PM
Nice pull-up strength, man.

M.J.H.
03-20-2006, 05:32 PM
edit: Removed fitday. It was worthless since I gave in to a Taco Bell craving this evening...
By the way, I wanted to comment on this. I used to use FitDay.com but honestly it got to be too much work putting every single little thing in FitDay that went into your mouth. Eventually just too much of a pain. And I couldn't really record a bite of my girlfriend's protein bar, etc.

And what I wouldn't give for some Taco Bell!! :p

kad
03-20-2006, 09:58 PM
Venom - Thanks man. I remember a little over a year ago when I started lifting consistantly I could barely manage two pullups. Man I've come a long way :). I pretty much ditched fitday too. I eat really clean anyway, and I estimated what I need in my last post for my meals, but yeah. It was getting on my nerves after a while.

kad
03-21-2006, 04:57 PM
Training - Chest
BB flat bench
45x10
135x10
155x14 (could've had one more with a spotter)
155x10 (failure)
155x7 (failure)
135x8 (one short, spotter left)

DB incline bench
50x8 (failure)
50x5 (failure)
50x8 (failure)

Notes
It was a decent workout overall. Failure training is kind of fun. I was only able to go to failure on the flat bench today because a guy from one of my classes was benching before me, so we spotted each other. I must've had a second wind before that last set of incline since I was able to pound out three more reps, heh. I'm kind of at a routine limbo right now... I'm not really sure what I want to stick with, so I keep switching back and forth from a bodypart routine to a movement routine. I'll probably switch back to Built's BGB routine and stick with that from now on, since I was actually enjoying it. Which means chest should've been yesterday, and quad dominant legs today. Since I got off track, I'll just do vertical push/pull on thursday and an all out leg day on friday, and everything will be normal next week.

kad
03-22-2006, 07:34 PM
Training - HIIT
Hill Interval setting on the upright bike, Level 8.
16 minutes total, with 1 minute intervals
Rest intervals were at 90 rpm, sprint intervals were at 110-115rpm (at least 95% effort)

100 watts (warmup)
125 watts
175 watts (sprint)
125 watts (rest)
200 watts (sprint)
150 watts (rest)
200 watts (etc)
150 watts
200 watts
150 watts
200 watts
150 watts
200 watts
150 watts (cooldown)
125 watts
100 watts

Notes
I was going to do sprints, but the indoor track at the gym is a three lane 1/6 mile track. Which means, if anyone else is running on it, it's really annoying to have to run around them at full speed. I started out and got one sprint in and decided to finish the rest out on the bike instead of dealing with that. I'm planning on heading to the outdoor track if it ever warms up outside. This "spring" weather we're having right now really sucks.

Kiaran
03-22-2006, 11:18 PM
Look at this guy go. Man you've made some awesome changes since I started stopping by. I would assume that you are very proud of your progress. Well deserved too! Keep it up Jordan, 3pps squat will be yours soon and I'll bet 365 squat will be yours before the year is out. Don't ever stop. Oh and Taco Bell is definitely good ****...I'm actually currently in love with Qdoba.

kad
03-23-2006, 05:13 PM
Training - Delts/Arms

DB shoulder press S.S. w/ DB side lateral raise
20x10 / 20x10 (warmup)
25x10 / 20x10
30x8* / 20x8*
30x6* / 20x6*
* failure
** should've added a warmup set with the 15's

CB curls S.S. w/ CB skull crushers (CB = curl bar)
45x10 / 45x10 (warmup)
65x10 / 65x10
65x10* / 65x10*
65x8* / 65x8*
65x8* / 65x8*
* failure

DB hammer curls
25xfailure (somewhere above 10, lost count)
30xfailure (somewhere around 10)

Notes
I haven't had a direct arm workout in a long time, and nothing ever as intense as this. And uh... I didn't write down the sets/reps today, so they're probably a little off. I kept the rests as short as I could between supersets to bump up the intensity, and lifted to failure on at least three sets with each exercise. Fun stuff. Tomorrow's legs. I'm going to try to keep the same level of superset intensity with squats and SLDL's at 225.

Kiaran - Thanks for the support bro, it's always appreciated. 365 sounds like a good goal... but why stop there? I'm going for 4pps! :) I'm gonna have to start going deeper with those squats too. I've only been slightly above parallel when I start going heavier. I guess I'll just start using the safety bars more.

kad
03-24-2006, 05:15 PM
Training - Teh legz
Warmup - 2 minutes bike

Squats
45x10
135x8
185x6
225x5
225x5
225x5
225x5
225x2*
225x5

* Went too low and I couldn't get it to budge out of the hole, so I dropped it to the safety bars, rested just long enough to re-rack the bar and reload the weights, and continued the last set

Incline Leg Press
3ppsx10
3ppsx10 (failure)
3ppsx8 (failure)

I think there must be some kind of PR there, because I don't remember ever having done that many reps with 3pps that easily on the leg press.

SLDL's Look! No straps! :hello:
135x10
185x8
225x5
245x5
265x5
275x5
295x5 <- grip failed immediately after locking out the last rep :cool:

Seated Leg Curls
260x10 (stack)
260x10 (failure)
260x8 (failure)

Notes
I got in another 30 minutes of SS cardio on the bike first thing this morning. Overall this evening's leg workout was great. I didn't superset anything like I was going to, but it was still awesome. It took me a few sets of squats to get going, and I was hearing this voice in my head telling me that I didn't feel like continuing, but I persisted. About halfway through squats I got pumped and knocked out the rest of the workout. Listening to some hard rock (read: Korn) on my Ipod Nano seemed to help, so I'm gonna find an armband soon and use it during lifting more often. Sprints tomorrow, woo!

kad
03-25-2006, 09:06 AM
Woo! I was down to 182 this morning! Progress rules :). I must've done something right in Thursday night's delts/arms workout, because my arms (mostly my triceps) are still really sore this morning. Wow. Leg DOMS hasn't set in yet. I got in my 30 minutes of SS cardio on the bike this morning. I have a lot to do today, so I wanted to get that out of the way first. I have a big American History test on Wednesday morning next week, and two programming projects I need to be working on for my CS classes. One's a C++ program due Monday after next and the other is a final project due at the end of the semester in my Foundations class (the course covers regular expressions, grammars, machines/automatons, and a lot of other stuff).

I'm still looking for a job right now. I have a good chance of getting one in the summer after school is out when some positions open up, but I don't know what it involves yet since I haven't talked to the employers. I just know it has something to do with computers, so that's ok with me since it's in my field. Anyway, enough rambling. Later!

kad
03-27-2006, 08:19 PM
Training - Horizontal Push/Pull
Deads
135x5
185x5
225x5
275x5
315x3
315x1
315x1

BB bent over rows
95x10
135x8
155x8
135x8 - form got sloppy so I dropped the weight back here

BB flat bench
95x10
135x8
155x6
175x5 (barely) - strength was zapped so I dropped it back to 155...
155x5
155x5
155x5
155x5

DB incline bench
55'sx8
55'sx6 (fail)
50'sx6 (fail)

Incline situps
BWx10
BW+45x10 (fail)
BW+45x4 (fail)

Notes
Man, I was weak in the gym today. Focus and concentration were off too. I think the main reason was I've had zero carbs since Saturday afternoon's mini-cheat (other than that my diet has been perfect, protein and fats are still on target), so I was probably low on glycogen. I should've been able to pull 315x5 easily. I should've been able to bench 175 for 5x5 easily. Next weekend I need to watch my diet more closely and make sure I don't drop so low in carbs on off days that my strength in the gym suffers the next day. I'm also moving regular deads to vertical push/pull day (Thursday) next week, since they're more of a vertical pull movement than a horizontal pull movement. Horizontal push/pull will remain purely benching and rowing movements, with abs and calves as accessories according to the BGB routine. Hopefully heavy squats will be better tomorrow.

Built
03-27-2006, 08:30 PM
Personally, I'd continue to treat deads as a horizontal pull movement. I know what you're thinking, but chins, pullups etc are the compound of choice for vertical pulling.

Why such UBER-low carbs, bud? Refresh this old woman's memory... ;)

kad
03-27-2006, 09:09 PM
Hey Built, thanks for dropping in! :hello:

I'll keep the deads on horizontal days. Thanks for the tip. I just didn't really think about eating carbs yesterday either. I don't know why, I guess my body is used to being on low carbs, and I was content just eating protein+fat meals all day long. Next weekend I'll make sure I get a protein+carb meal or two on the off day. :)

I have been cycling my carbs for the most part. On lifting days I have two post workout meals. Pwo1 being the dex+whey shake immediately following the workout, and pwo2 being a protein+carb meal about an hour and a half later. I have protein+fat meals for the first four meals during the day leading up to my evening workout. On HIIT days I have a smaller dex+whey shake afterwards, but I don't feel the need for the second protein+carb meal later on. It's been working great this way, and I don't hold any water weight throughout the week. If you're interested, here's what today's diet looked like:

m1: egg whites, 1.5oz cheese, 5g fish oil - the REAL cheese with 0g carbs
m2: 2 scoops nitrean, 1T flax oil
m3: chicken breast, veggies, 2T natty pb, 5g fish oil
m4: can of tuna, 1/2 scoop nitrean (for another 12g protein), broccoli, 1oz walnuts
m5 (pwo1): 100g dex, 2 scoops nitrean (100g carbs, 48g protein) - normally I don't go this high
m6 (pwo2): 12oz potatoes, chicken breast, usually some veggies

source grams cals %total
Total: 2630
Fat: 84 754 30%
Sat: 18 164 6%
Poly: 27 242 10%
Mono: 7 60 2%
Carbs: 176 662 26%
Fiber: 11 0 0%
Protein: 281 1123 44%

This is what it looks like on most of my lifting days. I vary the nitrean+dex shake sometimes, but it's always around a 2:1 ratio. I'm not as worried about the ratio of the pwo2 meal, but most of the time it's around 60-70g carbs and 45g protein. I actually dropped about 2lbs last week for the first time in ages since I adjusted my diet, so I'm really satisfied with my progress. :)

kad
03-27-2006, 09:09 PM
Wow, that was a long post..

kad
03-28-2006, 05:53 PM
Training - Quad dominant legs, Hamstrings light, Calves/biceps accessory
Warmup - 2 minutes bike

Squats
45 x 10
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5 - might drop this set out next time
275 x 5

Incline leg press
3pps x 8
3pps x 8
3pps x 8

Seated leg curls
160 x 15
175 x 15
175 x 15

I didn't go any heavier on these, because they're hard on my lower back and I don't want to hurt it again like I did last time.

Standing calf raises - because I didn't get to them yesterday
175 x 15
275 x 12
255 x 12

Alternating DB curls
25's x 5 (each arm)
30's x 5
35's x 5 - almost failure for left arm, dropped back some
30's x 5
30's x 5

Alternating DB hammer curls
20's x 8 (each arm)
25's x 8
25's x 8

Diet
source grams cals %total
Total: 2606
Fat: 91 821 32%
Sat: 15 132 5%
Poly: 26 231 9%
Mono: 24 213 8%
Carbs: 169 628 25%
Fiber: 12 0 0%
Protein: 270 1081 43%

Notes
This evening's workout was a lot better than yesterday. Motivation was up, strength was back, and I had a workout partner to chat with in between sets (someone in my CS classes). I'm getting a little more confident squatting closer to parallel with heavier weights. I even hit 275 right at parallel for a couple of reps during that last set. It's almost like I can tell when I'm there, because it's just *that* much harder to get it back up. Next time I'll have someone watch me and make sure I'm actually hitting parallel, or I'll drop the weight back and do full squats. I'm planning on some HIIT sprints tomorrow afternoon. The weather is great right now. It's supposed to be in the 50's and 60's for the rest of the week, so I'll head to the outdoor track. Oh yeah, and I'm gonna start throwing my fitday back in here. I guess I'm a calorie tracking fitday junkie after all.

Built
03-28-2006, 06:14 PM
I've got to get back to the fitday thing soon myself.

Drop the squat weight a bit, and work the hell out of your GMs. This was KEY for me when I had to figure out how to get out of the hole on squats.

kad
03-28-2006, 06:54 PM
Thanks, I'll do that. Slightly confused, how exactly did GM's help you get out of the hole on squats?

Built
03-28-2006, 06:58 PM
Posterior chain movement. A squat is basically a GM that keeps going.

kad
03-28-2006, 07:02 PM
Oh, right. Is that why I sometimes feel my lower back kicking in when I squat? Or is that just my form messing up?

Built
03-28-2006, 07:09 PM
Probably a form issue. GMs are a hamstring exercise more than a lower back exercise, if done properly. EXRX's GM is NOT done properly. Do NOT do it that way.

I worked the HELL out of my squat form. I did split squats, Anderson squats, Bulgarian split squats, one and a half squats, box squats - what finally did it for me was learning to do a PROPER GM. Push through the heels, don't bend too far over, lean back with your ass.

Keep moving the hips toward the floor, and voila! A perfect squat.

kad
03-28-2006, 07:23 PM
Should I switch to some GM's instead of SLDL's for a while on hip dominant days? How far do you bend over? I was thinking around a 45 degree angle, maybe slightly more. Do you bend your knees at all?

Built
03-28-2006, 07:32 PM
Knees bend a bit, yes. About 45 degees ends up being about right, but really, think "fold from the hip" rather than "bend over" - you should feel it in your hams.

And you could certainly do 'em instead of RDLs for a while.

kad
03-28-2006, 07:35 PM
Will do - thanks for the tips. :)

Built
03-28-2006, 07:38 PM
Well, let's see if they help.

;)

kad
03-28-2006, 09:59 PM
I decided to drop the starchy carbs in the post workout period (but I'm still keeping my pwo shake). I decided not to be as uber strict as I have been about splitting p+c and p+f meals. I ditched the idea of tracking cals again and being so strict about weighing all my food out, it's driving me nuts. I'm going to stick to a clean diet, following the crossfit guidelines - meat, veggies, fruit, nuts, a little starch here and there. Maybe some milk. Eat enough to support (intense) exercise, but not bodyfat. I'm convinced this approach will work the best in the long run. :cool:

Built
03-29-2006, 12:07 AM
You may very well be right. I lost a whole pile of weight without tracking when I did Atkins. Ultimately, if you can manage appetite, you're golden.

kad
03-29-2006, 07:58 AM
Ultimately, if you can manage appetite, you're golden.
I agree. My problem is sometimes when I'm hungry in the evenings, like after a hard workout when my metabolism is raging, I get cravings. Last night I had another Taco Bell craving, heh. I didn't give in though, I got a banana and some of this chocolate chip peanut butter bread one of my roommates brought in a while back from the bakery he works at. :) And I was only up a pound of water weight this morning (183) as a result (I think bread holds a lot of water). There's no telling how bad it would've been if I got that huge burrito I wanted.

kad
03-29-2006, 06:14 PM
Training
HIIT sprints at the stadium
- 10 sprint intervals, not timed
- sprinted the straights, jogged the curves for the first 4 or 5 intervals, walked the curves for the rest

Notes
This was my first time running sprints in a while, so my work capacity has dropped a little. I went all out on at least 8 of 10 sprints though. Next time I'll keep it at 10 intervals, and attempt to actually jog in between all of the intervals until I can handle the work load. Then I'll add intervals each successive session after that.

Things to get:
- Arm band for my Ipod Nano so I can wear it during lifting/HIIT
- Wrist watch with a stopwatch so I can actually keep time (thinking about a Timex sports watch)
The Ipod has a stopwatch on it, but a watch would be less of a hassle.

Built
03-29-2006, 06:42 PM
Save food from the daytime so you can overeat at night.

That's how I do it.

kad
03-29-2006, 07:19 PM
Sounds like a good idea. Right now I'm eating a chicken breast, an idaho potato, an onion, and a green bell pepper, all sauteed up together in the wok in olive oil. Man this is good stuff. :evillaugh

kad
03-30-2006, 05:33 PM
Training - Vertical Push/Pull, Calves, Abs
Warmup - 2 minutes bike

Chins (palms facing, duh)
BW x 5 (warmup)
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5 - failure on last rep

Pulldowns (narrow, palms out)
150 x 8
170 x 8
170 x 8

Rear delt raises (shoulder warmup)
15's x 10
15's x 10

Standing BB military press
45 x 10
65 x 5
85 x 5
95 x 5
115 x 5
135 x 3 - ended up being push presses, need to drop back to 125 next time

Standing DB side lateral raises
25's x 8
25's x 8
25's x 8

Cable crunches
BW x 10 - warmup situps
150 x 12 (stack)
150 x 12
150 x 12

Hammer seated calf raises
90 x 10
140 x 8
140 x 9 (last one forced)

Notes
Sleep - 7 hours
Diet - perfect
Workout - 100%
Motivation - 100%

What else is there to say? :)

Built
03-30-2006, 05:48 PM
Nothing. It's good to be you. ;)

kad
03-31-2006, 05:35 PM
Training - Hip dominant legs, Quads light, Triceps
Warmup - 2 minutes bike

SLDL's
135 x 10
185 x 5
225 x 5
275 x 5
295 x 4 (+1 forced single after re-grip)
315 x 1 (+1 forced single after re-grip)

GM's
135 x 8
135 x 8
135 x 8

Kept the weight light and worked on form today since this was my first time doing GM's. My stance was a little too wide at first, so I narrowed it to about shoulder width. I still haven't found the "groove" yet, but I was definitely feeling it in my hams/lower back. I'll probably stay at 135 next week too before I start adding weight here.

Squats (slow, deep)
135 x 12
185 x 12
185 x 12

Dips (parallel bars)
BW x 5
BW+25 x 5
BW+35 x 5
BW+45 x 5
BW+55 x 3 +2 forced (PR)

Rope cable pushdowns (slow, concentrated)
90 x 12
100 x 10
110 x 8

Notes
Felt pretty good in the gym today, but I've had better. I would've liked to have been able to pull 295x5 and 315x5 for SLDL's, but my grip was failing on me today. I could hear my calouses starting to cry as soon as I grabbed the bar on the first set. At least dips were strong. I've never attempted BW+55 dips before, so that's a PR. Diet's been clean so far today. I might end up eating out tonight, but I'm not sure yet. Other than that, I'm noticing results almost daily. Bodyfat is continuing to drop everywhere. :cool:

Built - Thanks for the support, it's always motivating. How is your back therapy coming along?

Built
03-31-2006, 05:50 PM
Hey, you're welcome!

Back is slooooowly turning back into a back, thanks.

A real test of my patience it's been!

kad
04-01-2006, 01:52 PM
Training
HIIT sprints at the stadium
- 10 sprint/jog intervals (sprinted the straights, jogged the curves)

Notes
Sprints were great this afternoon, but man it was hot outside. I managed to keep jogging between all 10 sprint intervals, which is an improvement from Wednesday. I barely made it to the end, gasping for air like I was about to drown or something. So I'll stay at 10 intervals again next time and let my endurance continue to build up. Oh, and my gf and I had a pizza last night for dinner. :D :angel:

kad
04-03-2006, 06:01 PM
Training - Horizontal Push/Pull, Abs, Calves
Warmup - 2 minutes bike

Deads
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5

BB bent over rows
135 x 8
135 x 8
135 x 8

- kept the weight at 135 to use stricter form

BB flat bench
45 x 10
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

DB incline bench
55's x 8
55's x 8
55's x 7 (failure)

Cable rope crunches
170 x 12 (stack)
170 x 12
170 x 12

Hammer seated calves
90 x 12
90 x 12
90 x 12

Diet
grams cals %total
Total: 2466
Fat: 95 851 36%
Sat: 18 160 7%
Poly: 32 291 12%
Mono: 5 45 2%
Carbs: 133 493 21%
Fiber: 10 0 0%
Protein: 258 1031 43%

Notes
Today's workout was pretty good. Deads felt strong, but I didn't make it up to 315x5 like I wanted. I think 295x5 is pretty much my limit without straps, which is ok for being on cutting cals right now. As long as I can maintain that I'll be happy. 185x5 felt stronger on the bench, I didn't have any problems there. I think my form and stability are getting better on the bench too. Good deal.

Ok, so I'm going back to tracking cals and weighing all my food. I didn't notice any progress at all last week, and I think it's because I stopped tracking, and I probably ate more than I should've as a result. So much for that little experiment. I'm also going back to splitting p+c and p+f meals, like I was before last week. 30 mins of SS cardio in the morning, followed by four p+f meals throughout the day, then lifting, then two p+c meals in the pwo time period (one being the pwo shake). It was working great before, so I just stalled my progress by not following that last week. Time to go beat myself with a stick. I'm feeling better now that I'm back on track. ;)

Built
04-03-2006, 06:04 PM
I can't cut without weighing my food. It just doesn't work.

Unfortunately, my eyeball-portion of PB is, like, half the jar. It's remarkable how little 15g of PB really is.

<sigh>

kad
04-03-2006, 06:35 PM
Haha, I eyeball my natty pb too. I just grab two spoonfulls and chow down. It can't be that far off. ;)

kad
04-04-2006, 05:39 PM
Training - quad dominant legs, hamstrings light, biceps
Squats
45 x 10
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Incline leg press
3pps x 8
3pps x 8
3pps x 8

High placement leg press
1pps x 10
2pps x 10
2pps x 10

Alternating DB curls
25's x 5 (each)
30's x 5
35's x 5
40's x 3 (failure)
35's x 5 (failure)

Alternating DB hammer curls
25's x 8 (each)
25's x 8
25's x 8

Diet
grams cals %total
Total: 2552
Fat: 95 851 35%
Sat: 18 160 7%
Poly: 32 291 12%
Mono: 5 45 2%
Carbs: 151 579 24%
Fiber: 6 0 0%
Protein: 258 1031 42%

Notes
Squats were slow and deep, but 245 wasn't deep enough. 135 and 185 were easy going all the way down, 205 took a little more effort, 225 was close, and 245 barely got to parallel. I think I might need to move my stance in a little. My feet are about 6" wider on each side than shoulder width. That, and I might need to go even lighter next time :(. Leg press was a little harder today for some reason, but I managed to pound out all three sets. I haven't done high foot placement leg press before for hams, so I loaded up from 1pps. I should be able to bump all three sets up to 2pps next time.

Anyway, diet's still on target. I need to sleep more. Everything else is fine. Progress is returning, I've dropped most of my water weight from the weekend, and I'm starting to get a bicep vein in my right arm. Woo!

kad
04-05-2006, 05:43 PM
Training - HIIT
HIIT rowing - 20 minutes total
2 min warmup, 15 intervals of 10sec/50sec sprint/rest, 3 min cooldown
4490 meters total

Diet
grams cals %total
Total: 2542
Fat: 99 887 36%
Sat: 17 156 6%
Poly: 46 417 17%
Mono: 8 68 3%
Carbs: 149 571 23%
Fiber: 6 0 0%
Protein: 258 1031 41%

Notes
Rowing was great today. I was able to pull at full capacity (4.5+ m/s) for every sprint interval. It feels like my conditioning is improving. Even my SS cardio felt easier the other morning, heh. My diet has been perfect so far this week. My water weight is mostly gone, I was down to 182.5 this morning from 187 on Monday morning. That feels good. :) I'm going to take some progress pics this weekend and post them up for comparison with some from a couple months ago. Tomorrow's one of my favorite workouts, lats and shoulders!

kad
04-06-2006, 05:23 PM
Training - Vertical Push/Pull, Calves, Abs
Warmup - 2 minutes bike

Chins
BW x 5
BW+25 x 5
BW+25 x 5
BW+25 x 4.5
BW+25 x 4.5
BW+25 x 4

Pulldowns
150 x 8
160 x 8
170 x 8

Shoulder warmup - DB front/side raises, 15's x 10 for each

Seated DB shoulder press
25's x 5
30's x 5
35's x 5
40's x 5
45's x 5
50's x 5 - I think this is some kind of PR, I don't remember ever using the 50's for these before :)

Standing DB side lateral raises
25's x 8
25's x 8
25's x 8

LifeFitness standing calf machine
195 x 10
295 x 10
295 x 10
295 x 10 (slow and paused on the last 3 reps)

Cable rope crunches
170 x 12
170 x 12
170 x 12

Diet
grams cals %total
Total: 2502
Fat: 88 794 33%
Sat: 16 144 6%
Poly: 20 183 8%
Mono: 13 113 5%
Carbs: 151 590 24%
Fiber: 4 0 0%
Protein: 259 1034 43%

Notes
Chins were so-so today. Pulldowns were better, because I move the second set down to 160 instead of jumping right up to 170. Both exercises are insanely stronger than they were when I first started lifting, so I'm *very* pleased with my progress here. I took a break from pulldowns for a while and concentrated mostly on chins, so I was surprised at my strength when I added pulldowns back in the mix last week. DB shoulder presses were surprisingly strong as well. I still had some room after the 50's, so I'll bump it up to the 55's next week for the final set.

Built
04-06-2006, 05:36 PM
Jordon, this all looks great! PRs, bicep vein showing (I can't WAIT to see mine again!).

Nice work!

kad
04-06-2006, 06:46 PM
Thanks Built! I've got some pretty darn good forearm and calf/shin veins going too. :D

I tried some arnold presses, but the first rep or two felt kind of wobbly and unstable, so I switched to regular shoulder presses. I might give them a shot again sometime.

Built
04-06-2006, 07:17 PM
Try them as a second exercise, in high-ish reps, until you get your form down. You'll love what they do for your shoulders.

kad
04-07-2006, 05:43 PM
Training Hip dominant legs, Quads accessory, Triceps
SLDL's
135 x 10
185 x 5
225 x 5
275 x 5
295 x 5 (+straps)
315 x 5 (+straps)

GM's
135 x 8
135 x 8
135 x 8

- still trying to figure out my form here before I go heavier.

Squats
135 x 10 (deep)

Dips
BW x 5
BW+25 x 5
BW+35 x 5
BW+45 x 5
BW+45 x 5

Cable rope pushdowns
90 x 8
110 x 8
130 x 8

Diet
grams cals %total
Total: 2537
Fat: 94 845 35%
Sat: 14 130 5%
Poly: 32 291 12%
Mono: 5 45 2%
Carbs: 143 548 23%
Fiber: 6 0 0%
Protein: 256 1023 42%

Notes
SLDL's were strong. I broke down and took my straps with me today, because I wanted to actually pull 315x5. It still took a lot of effort, and I was pretty drained afterwards. I didn't feel up to high rep squats after that, so I skipped those today... oh well. Everything else was good. I'm gonna eat dinner and go find shelter from the severe hail storms and tornados and stuff coming through TN right now.

Built
04-07-2006, 05:45 PM
Good workout!

No point compromising your hamstring workout because of grip strength.

Good luck surviving the storm!

kad
04-08-2006, 07:44 AM
Progress update. I dropped another pound this week, so I'm officially down to 181 lbs. I took some pics this morning, and I'll post them up later when I get a chance. Just front/side relaxed/flexed and legs relaxed/flexed. I feel like my chest is lagging a little compared to everything else, but I can fix that later when I get to my first bulk.

Speaking of bulking and cutting, I'm going to be cutting for another 8 weeks, then I'll be getting a week off when I go on a cruise with my family for my brother's graduation on June 3rd. From my diet at least - they're supposed to have a weight room on board. It'll be great, because my brother and I will get to lift together. At a rate of 1-2 lbs a week, I'm shooting for 172 lbs by then, which I think is doable. I don't have a clue where that will put my bodyfat, but hopefully I'll have my abs by then. I can already see them a little in the right light. :)

Built
04-08-2006, 01:14 PM
Eeeeeeee! You're getting glimpses of abs! And a nice plan for the next two months. Like many people, I do well when I have goalposts to hit at different time intervals. It sounds like you're the same.

Looking forward to your cut pix.

Oh, and for abs, try vacuums for posing: Deep breath in, then out... suck your stomach into your chest.

NOW flex your abs.

Have fun!

kad
04-09-2006, 03:05 PM
Built - LOL! Yeah, it's pretty cool knowing the abs are under there now. ;) I'll probably wait and post all my progress pics at once when I'm done cutting so the difference is more noticable. Hopefully I won't have to use the vacuum poses to see any noticable definition soon too. :)

kad
04-09-2006, 04:57 PM
I took the weekend off from lifting/HIIT, and yesterday was cheat day. I was helping my gf move into her new apartment all day yesterday - so I ended up getting a second hamstring/lower back workout, since of course I had to move all the heavy stuff. :eek: Cheating wasn't too bad, and I was only up 2 lbs of water weight this morning. That'll be gone by Tuesday.

My routine will be shortened a bit this week, since I'm going home on Friday for Easter. I think I'm going to do back/biceps on Monday, chest/triceps on Tuesday, HIIT on Wednesday, and legs/shoulders on Thursday.

Diet
grams cals %total
Total: 2215
Fat: 81 730 35%
Sat: 15 132 6%
Poly: 12 105 5%
Mono: 21 190 9%
Carbs: 112 405 19%
Fiber: 10 0 0%
Protein: 245 980 46%

kad
04-10-2006, 05:02 PM
Back/Biceps
Warmup - same as always...

Deads
135x10
185x5
225x5
275x5
315x3 (+straps, failure)
335x2 (+straps, failure)

Chins (+25 to failure each time)
BWx10
BW+25x7.5
BW+25x6
BW+25x4

Seated cable rows
200x8
190x8

Rear delts were a little picky like I didn't warm them up enough, so I stopped here

EZ bar curls (each to failure)
70x10
90x4
70x6

Just another back/bicep workout. Nothing special. Finally weighed the EZ curl bar in at 18lbs today, so I rounded up to 20 since the doctor's scale in the weight room probably hasn't been calibrated in a really long time.

Diet
grams cals %total
Total: 2512
Fat: 80 719 30%
Sat: 12 105 4%
Poly: 14 122 5%
Mono: 26 238 10%
Carbs: 182 679 28%
Fiber: 13 0 0%
Protein: 250 1000 42%

Carbs were a little high today, because I cheated just a little and had two slices of bread with my hamburger pattie this morning. Grr.

Edit: Carbs were probably even higher than that, because I had some restaurant chips at Chili's tonight before I ate my order of chicken and rice... bah.

kad
04-11-2006, 06:40 PM
Chest/Triceps
Warmup...

Bench
45x10
135x10
155x3
185x1
205x1
225xnot even close :mad:
185x5 (failure)
195x3 (failure)

Incline DB bench
55'sx8
55'sx8 (failure)
55'sx6 (failure)

wiped out by now...

Dips
BW+45x3 (failure)
BW+35x3 (failure)

So there was a powerlifter benching next to me today. He was using Westside, and it was his ME bench day, so I watched him put up 415, and barely miss 445 or 455 or something (I lost count). That was freaking impressive. Then I got to wondering if I could put up 225 for a PR... bad idea. I barely got it off my chest and my spotter had to help me, haha. I guess got a little overconfident and motivated and forgot I was on a cut :eek:. That wiped me out, so the rest of the workout was pretty pointless... On to the next one.

Diet
grams cals %total
Total: 2430
Fat: 88 795 34%
Sat: 16 142 6%
Poly: 11 99 4%
Mono: 28 250 11%
Carbs: 138 538 23%
Fiber: 3 0 0%
Protein: 256 1023 43%

kad
04-12-2006, 07:13 PM
Training
HIIT rowing
11 intervals of:
15 sec sprint, 45 sec rest

Total time: 15 minutes (including warmup/cooldown)
Total distance: 3422 meters

I think I've fallen in love with the rower for my HIIT sessions.

Diet
grams cals %total
Total: 2394
Fat: 93 841 36%
Sat: 16 141 6%
Poly: 13 118 5%
Mono: 26 232 10%
Carbs: 125 465 20%
Fiber: 9 0 0%
Protein: 257 1026 44%

kad
04-13-2006, 05:36 PM
Legs, Shoulders
Warmup...

Squats
45x10
135x10
185x5
225x5
245x5
275x5

SLDL's
135x10
185x5
225x5
275x5
315x5
335x1

- used straps on the last 3 sets

LifeFitness standing calf machine
175x10
275x10
275x10

Seated DB shoulder press
25x10
35x5
45x5
55x5 (+5 lbs)

- had to have someone help me get the 55's up to my shoulders, heh

Standing DB side raises
20x10
30x5
25x5 - form got sloppy with 30's, so I dropped back to the 25's
25x5

I'm just watching my bodyfat steadily drop *every day*. I can't wait to bulk. :nod: The other day I decided to drop the morning SS cardio on lifting days. No more of that crap. I really hate getting up at 5:30am. I'm headed to my parents' house sometime tomorrow, so I'm gonna try to get in another HIIT session in before I get a couple days off this weekend. Next week I should be back on a 4 day split.

Diet
grams cals %total
Total: 2370
Fat: 84 754 33%
Sat: 14 123 5%
Poly: 26 236 10%
Mono: 5 49 2%
Carbs: 132 496 21%
Fiber: 8 0 0%
Protein: 265 1058 46%

edit: oats and whey for pwo2 again.
edit 2: had a mini-cheat later on, chips and salsa :)

kad
04-14-2006, 01:43 PM
Gym was closed today, so no HIIT rowing :(. Bah. I'll just enjoy a few days off this weekend instead, and try to keep my diet as clean as possible while I'm at my parents'. Later.

kad
04-17-2006, 05:22 PM
Training - 5x5
Warmup - 2 minutes bike

Bench press
45x10
135x5
155x5
175x5
185x5
185x5

Bent over rows
45x10
135x5
155x5
155x5
155x5
155x5

Short and sweet. I've reworked my routine a little and dropped out a bunch of useless exercises and isolation work. I'm using 5x5 for all the lifts, working up to or close to my 5RM. I decided to throw in a rest day in the middle of things, because I don't want to get burned out towards the end of the week. So the plan is now to go 3 on 1 off, instead of 6 on 1 off.

day 1: bench press, some type of row
day 2: deadlifts
day 3: HIIT (sprints, rowing)
day 4: off
day 5: military press, chins, dips
day 6: squats, romanian deads
day 7: HIIT (sprints, rowing)
day 8: off
(repeat)

Diet
grams cals %total
Total: 2402
Fat: 91 815 35%
Sat: 16 143 6%
Poly: 22 200 9%
Mono: 14 124 5%
Carbs: 133 490 21%
Fiber: 11 0 0%
Protein: 259 1035 44%

KevinStarke
04-17-2006, 06:16 PM
Diet and workouts are lookin good man.

Kiaran
04-18-2006, 12:44 PM
Jordan, haven't stopped by in awhile. Your lifts are getting strong, dude! I didn't know your field was in computers. If you're ever in the Denver area, let me know, I could help you get a job. Nice work with the weight loss and things are looking very impressive, man.

kad
04-18-2006, 05:11 PM
Kevin - Thanks for stopping by!

Kiaran - Thanks, I'll definitely keep that in mind. How's the lifting going for you lately?

Training - 5x5
Deadlifts ("st" = with straps)
135x10
185x6
225x5
245x5
275x5
295x5 st
315x5 st
365x1 st (PR+10 lbs) <- woohoo!

Decline bench crunches
BWx15
BW+35x10
BW+35x10

Diet
grams cals %total
Total: 2517
Fat: 101 909 38%
Sat: 17 156 6%
Poly: 12 105 4%
Mono: 21 190 8%
Carbs: 140 503 21%
Fiber: 15 0 0%
Protein: 249 996 41%

kad
04-19-2006, 04:47 PM
Training - HIIT
HIIT rowing
warmup...

15 secs @ 4.5-4.6m/s (all out)
45 secs @ 3.5-3.6m/s (rest)
15 intervals (15 minutes total)

total distance: 3412 meters

Diet
Total: 2435
Fat: 99 890 38%
Sat: 18 165 7%
Poly: 12 108 5%
Mono: 26 236 10%
Carbs: 130 495 21%
Fiber: 6 0 0%
Protein: 245 980 41%

kad
04-20-2006, 11:27 PM
Heh, I totally let my diet get off track today. I had a burger and fries for lunch, spaghetti for dinner, and chips and salsa tonight while watching a movie. I've had worse cheat days before though. :D I think I'm gonna throw legs and shoulders in together tomorrow and take the weekend off to catch up on some studying and get some work done on a couple of programs. I've done a lot of thinking about my training goals today, so I'll post more later this weekend when I decide what to do. Pretty much one word has been consuming my thoughts lately: Westside.

kad
04-21-2006, 05:31 PM
Training - Light
Squats (deep, wide stance)
45x10
135x6
185x5x5

SLDL's
135x10
185x6
225x5x5

Standing BB military press
45x10
65x6
85x4
115x5
115x5

Chins
BWx19 (PR+4)

Diet
grams cals %total
Total: 2436
Fat: 78 700 30%
Sat: 12 109 5%
Poly: 13 116 5%
Mono: 19 170 7%
Carbs: 220 782 33%
Fiber: 25 0 0%
Protein: 220 881 37%

edit: decided not to have the shake later on tonight so I don't go overboard with cals. i've already gone too high with the carbs for the day. meh.

kad
04-21-2006, 09:42 PM
More rambling...

I said I'd post some more about my training goals, since I was thinking about them the other day. I came to the conclusion tonight that I want to be absolutely shredded, because it's what I've wanted ever since I first started lifting and lost all that weight. So, I'm sticking with my current diet and routine, and waiting it out until the day comes when I'm finally satisfied with my level of ripped-ness. Currently I can see my abs when I flex, but I have a 36" gut when relaxed, so I still have a good ways to go. Most of my bodyfat is gone from my arms and legs, and around my chest/shoulders/armpits. I still have a little back fat hanging around, but anyway. The road's been long and hard, and I know I've slipped up every once in a while and started yo-yo dieting and switching routines and stuff (probably blunting progress), but I've got the determination now to finish what I've started.

I'm taking the weekend off from lifting, and sticking with my normal diet. I'll be skipping my cheat meal since I had two yesterday and overloaded on carbs today, and I'm starting back on BGB next week. I like having the weekends off, so I'm going to drop the midweek rest day and go Monday-Friday. So the plan is Lift/Lift/HIIT/Lift/Lift, with the same meal plan and intake levels every day during the week. Hopefully I'll follow through and stick with this for more than a couple of weeks this time. My thanks goes to everyone who's given me support through all this, especially you, Built. :)

kad
04-22-2006, 01:25 PM
Rest day.

Tuna, eggs, and Nitrean! Yay! I need groceries. :(

edit: Went to the store and got some steak and chicken. Had to guess at the fat macros for the steak (wasn't sure which one to use when I searched), so fats could be higher.

Diet
grams cals %total
Total: 2366
Fat: 110 988 44%
Sat: 20 180 8%
Poly: 12 112 5%
Mono: 28 248 11%
Carbs: 75 242 11%
Fiber: 14 0 0%
Protein: 248 993 45%

kad
04-23-2006, 01:14 PM
Another rest day.

I decided to take some measurements today and post my stats. I'm going to do this once a week on Saturday morning from now on (since Saturday is usually my cheat meal day) to track my progress. All measurements are cold, flexed, unless otherwise noted.

Chest: 43.5" (at the nipple line)
Arms: 14.25"
Forearms: 11.25"/11.5" (left/right) (edit: forgot to add these)
Waist: 36" (relaxed, at the belly button)
Hips: 37.5" (this probably won't change much, so I won't post it anymore)
Quads: 22.5" (measured about 2/3 the way up from knees)
Calves: 15"/15.5" (left/right)

Overall I'm pleased with my progress. My measurements are pretty much the same as they were in January, but I'm about 10 pounds lighter and my waist has dropped an inch and a half. Progress may have been slow because of all the trial and error setbacks I went through, but I don't think it's too bad overall. I don't know what my weight will be when I'm done with this cut, but I have a feeling it'll be somewhere in the 160's. After that, I'll finally be able to start a slow, clean bulk, probably sometime at the end of the summer and lasting through January.

Diet
grams cals %total
Total: 2279
Fat: 109 982 45%
Sat: 23 207 10%
Poly: 15 131 6%
Mono: 36 320 15%
Carbs: 76 289 13%
Fiber: 4 0 0%
Protein: 224 895 41%

kad
04-24-2006, 05:34 PM
Back
Deadlifts
135x10
185x6
225x5
245x5
275x5
295x4
315x2 (grip gave out)

Chins
BWx10
BW+25x6
BW+25x5
BW+25x6

Bent over rows
45x10
135x6
135x8
155x6

Shrugs
135x10
225x10
225x10
225x10

315 is getting harder just about every week. I might drop back to 275 next week for my heavy sets to keep the intensity up. I also decided to switch back to a more standard 4 day chest, back, legs, shoulders/arms split for the rest of my cut, however long that takes.

edit: I'm thinking:
day 1: back
day 2: chest
day 3: HIIT rowing
day 4: legs
day 5: shoulders/arms

Diet
grams cals %total
Total: 2412
Fat: 96 864 37%
Sat: 22 194 8%
Poly: 10 87 4%
Mono: 20 180 8%
Carbs: 140 506 22%
Fiber: 14 0 0%
Protein: 241 964 41%

kad
04-25-2006, 05:16 PM
Chest, Abs
Warmup - 2mins bike

Flat BB bench
45x10
135x10
155x10
175x5
175x4
155x8
155x5

Incline DB bench
50'sx8
50'sx6
50'sx6

Incline DB flyes
30'sx8
35'sx8
40'sx6

Cable rope crunches
170x12 (stack)
170x12
170x10

Decline bench situps
BW+45x10
BW+45x10

First deads, now benching is feeling heavy too. I hate cutting. I'm ready for this to be freaking over with. Today is also the first time I've ever done any sort of flyes, heh. I kind of like them as a third chest exercise, so I might keep them in the mix for a while. I don't know. I think I might have been using my shoulders too much in the movement though. Oh well.

Diet
grams cals %total
Total: 2429
Fat: 97 877 37%
Sat: 20 183 8%
Poly: 12 105 4%
Mono: 21 190 8%
Carbs: 142 520 22%
Fiber: 12 0 0%
Protein: 237 948 40%

kad
04-26-2006, 06:39 AM
Off day

Cardio: 30 mins fasted LISS recumbant bike

I decided to go ahead and get some LISS cardio in this morning and take the evening off, because I've got a lot of studying to do and a coding project to get done by tonight. Later!

Diet
grams cals %total
Total: 2363
Fat: 106 958 43%
Sat: 21 188 8%
Poly: 12 105 5%
Mono: 21 190 9%
Carbs: 85 278 13%
Fiber: 15 0 0%
Protein: 247 987 44%

edit: I decided to have a p+c meal today after all.

kad
04-27-2006, 10:39 PM
Legs
Warmup: 2 mins bike

Squats (below parallel)
45x10
135x8
185x6
225x5
205x7
185x6

Depth was iffy on a few, so I had to drop the weight. Still getting used to squatting below parallel.

Romanian Deads
135x10
185x8
225x8
225x8

Incline leg press
3ppsx8
3ppsx6

Incline calf presses
3ppsx10
5ppsx10
6ppsx10
2ppsx10 (each leg)

Ok, so now everyone's going to think I'm an idiot. I was this -> <- close to quitting my cut. I had even started a new journal for my maintenance/clean bulk phase and all. It seemed like a good idea at first, but I changed my mind to stick with my original plans (again).

Today's diet
grams cals %total
Total: 2702
Fat: 86 773 29%
Sat: 17 150 6%
Poly: 13 113 4%
Mono: 28 251 9%
Carbs: 211 779 29%
Fiber: 16 0 0%
Protein: 274 1094 41%

Edited again because I'm not sure how I'm going to approach the next 4 weeks before the cruise.

:ninja:

kad
04-28-2006, 10:02 AM
Another useless post, but I'm in a rambling mood, and I need to get all this off my chest. So I settled on how I'm going to lift and eat between now and forever. I'm starting a carb cycling diet, because I'm a lot more prone to failure when I simply go low carb on sub maintenance cals all week. So this is what I came up with.

Protein and fat will be set at ~250g/90g daily.
Carbs will be set as follows: (I got this from Christian Thibaudeau's Carb Cycling Codex article at T-Nation)

Moderate carb days: 1.25x BW = 225g carbs
High carb days: 1.25x moderate days = ~280g carbs
Low carb days: 70% of moderate days = ~155-160g carbs (rounded)

The cals work out to this:
Moderate carb days: 2710 cals (2 days/week)
High carb days: 2930 cals (2 days/week)
Low carb days: ~2450 cals (3 days/week)

This brings the average intake for the week to 2644 cals/day, which is slightly under maintenance. Personally, I think I'll have more success over the long term with this kind of diet than with a low carb diet. Anyway, today is a high carb day, because I need a recharge.

I also realize my crappy bodybuilding routine is inferior, and I'm probably stupid for having a dedicated shoulder/arm day after being on the boards for this long. Whatever. I'm finishing out this week on said routine (today is shoulders/arms), and I'm switching back to BGB next week. For good, hopefully. Coupling that routine with my carb cycling diet, here's what the week will look like for me:

Day 1: Horizontal Push/Pull (deads, rows, bench), High carbs
Day 2: Quad dom legs (squats, leg press, light RDL's), Moderate carbs
Day 3: Off, Low carbs
Day 4: Vertical Push/Pull (chins, pulldowns, military press, lateral side raises), High carbs
Day 5: Hip dom legs (SLDL's, GM's, light leg press), Moderate carbs
Day 6/7: Off, Low carbs (cheat meal on one of these)

I won't even bother posting tonight's arm workout, because I don't care. I'm just finishing with it for the sake of consistancy. If I do any cardio, it'll be 10 minutes or so on the bike after lifting to burn off the free fatty acids that were just released. Other than that, I don't think I need it really. Anyway, I think this new plan will be a lot more successful for me in the long run. We'll see what kind of results I get. Later!

Diet
grams cals %total
Total: 3057
Fat: 87 785 27%
Sat: 12 110 4%
Poly: 8 75 3%
Mono: 20 180 6%
Carbs: 281 1103 38%
Fiber: 5 0 0%
Protein: 247 987 34%

^ I also realized that fitday obviously doesn't calculate total cals from the total amount of pro/fat/carbs on the fly, it just adds up the cals from the foods you enter, so the total cals are always a little off. Oh well.

kad
04-28-2006, 05:05 PM
Oh noes, he curlz too much0rz!!!!111
Legend:
Warmup set
Working set
Personal Record (PR)

Standing BB military press
45x10
65x8
95x10
115x5.5
95x8

Should've stuck with 95 or 105 on these. 115 was feeling heavy today.

DB side raises
15'sx10
20'sx10
25'sx8

DB rear delt raises
20'sx10
20'sx10

Easy, need to bump these up to the 25's next time.

Standing BB curls
45x10
65x4 <- left bicep started to hurt, so I had to stop and massage it for a few minutes
65x10
85x5
65x8

Man my biceps are weak. I need to do an extra warmup with the bar or something. I feel like such a wuss. :(

Alternating DB hammer curls
25'sx7 (each arm) <- toast after these

Close grip bench
45x10
65x10 <- remove this set next time
95x10
115x10
135x8

Parallel bar dips
BWx10
BWx10

Not bad after all, I guess. I still feel weak as crap.