View Full Version : DDeGroff's training experience

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02-27-2006, 07:05 PM
I finally decided to start a journal (again). I'm currently cutting to lose the rest of the weight. I bulked pretty successfully last august-november. I lost track of my life/diet right around thanksgiving:scratch: . I hurt my back so I took that week off (ended up being two). When I got back from break, I found out I needed to move out and find a new place (this meant losing my free gym). Then christmas came along etc., etc. I finally got everything back on track about 6wks ago. I lost 11lbs or so. I'm currently 183lbs @ 5'11, don't know my bf% and don't really care:soapbox: . I'm going to cut till I have a six pack, I'm gonna shoot for 175 by the 25th of march.

Here's my routine as of now (First time using 5x5 so i will probably make changes):

Day 1:
BB Row 5x5
Flat Bench 5x5
DB row 3x6
DB Flys 3x6
Milt Press 3x6

Day 2:
Squat 5x5
SLDL 5x5
Biceps 3x6
Triceps 3x6

Day 3:
Rest/ HIIT (on my road bike)

Day 4:
Deadlift 5x5
Decline Bench 5x5
Pullups 3x6
Rear Delts 2-3x6

Day 5;
Leg Press 5x5
Good Mornings 5x5 (never done these before)
Triceps 3x6
Biceps 3x6

Day 6 & 7:
Rest/ Long ride

I like to keep my sets/ workout around 18 or so. I'm gonna try this out this week and tweak accordingly.

My diet is in check 5 days out of the week. Sat and Sun are kinda a free for all but usually stays around my cals. :burger: . My fitday is in my sig. I'd appreciate any constructive critisim, feed back or just good stories!:thumbup:

I'll post what I did for my workout later tonight.

02-28-2006, 12:39 AM

5min warmup on the treadmill
BB ROW: 95x10, 3x5x185, 1x5x195, 1x5x205*
BB Bench: 95x10, 3x5x185, 2x4x195**
Milt Press***: 1x6x115, 1x4x115**, 1x5x115**
DB Row: 95x6, 100x6*, 100x6*
Incline DB fly: 3x6x50

*PB, never thought it would happen on BB rows after 4 sets, but it was almost easy. DB rows were heavy too, but almost easy.
**Don't know what happened with milt press tonight, must have been the sets on bench. On the fith rep on the second set it was a half of rep and barely racked it. I gave my self some extra rest and failed on the 6th rep.
***Next week the milt press are going on legs day.

Over all Id say it was a good workout. Legs day is tomorrow!!!:strong:

02-28-2006, 03:17 PM
Leg's Day!:

Squat: 115x8, 3x5x205, 1x5x225, 1x4x225*
SLDL: 1x5x185, 4x5x205
Biceps: FB** 2x6x90, 1x6x95
Triceps: SATE** 2x6x35, 1x6x40

*Failed on the fifth rep, probably could have done one more but my form was going away quick!:swear:
**Fixed Bar, just like a bb but the weight is fixed
**Single Arm Tricep Ext

I supersettd the bi's/tri's which was tough because of the previous leg work. Everything felt good, squats could have been better but they'll get better. My legs are beat but I dont have to do **** the rest of the day, so its all good.

02-28-2006, 04:06 PM
Nice workout man, strong squattin

02-28-2006, 04:14 PM
thanks bro! man are my legs tired right now, haven't had a leg workout like in a long time.

03-01-2006, 03:27 PM
today's my day off (or its supposed to be). Had a good ride to and from school (avg 154bpm). My girlfriend wants me to workout with her again tongiht. My legs feel good so, probably do some HIIT and ss walking on the treadmill. Looks like a little extra cals tonight!!! I'll post my workout later tonight.

03-01-2006, 11:49 PM
just got home from the gym. took it pretty easy tongiht but still did 7 sprints @ 12 seconds each, 45s rest inbetween. Then i ran the stairs twice, about 20 seconds each. I was playing around with what i like best. The stairs kicked my ass, think im gonna stick to those.

Back/chest workout tomorrow, get to do deads finally. 5x5 on deads is gonna kick my ass but its all worth it!

03-02-2006, 08:04 AM
lol ddegroff, good little journal u got going, keep up the good work!

03-02-2006, 04:32 PM
yeah good work, im actully trying to do a cut right now and ur helpin me out lots, my diet is my problem fer sure.

03-03-2006, 12:01 AM
Deads: 135wu, 2x5x225, 1x5x245, 1x5x255*, 1x5x265*
Decline: 3x5x185, 2x5x195*
Pullups(Close grip, neutral): 2x6xBW+20lbs, 1x5.5xBW+20lbs**
Incline DB bench: 3x6x75

*Most weight I have ever lifted on deads!!:thumbup: I've done 195 on flat bench before but not decline.
**I count reps when my eyes go above the bar, they didn't quite make it on the last rep. But its all good, because I was planning on doin just bw for the last set.

Overall good workout. Deads felt awesome! On the way down on the last rep my back rolled a little, so i have to work on that. Didn't do rear delts tonight because my shoulder was bothering me. I've had the pain for the last two days, not really sure where it came from. I'm gonna blame it on the bench followed by Milt press (which is moving to my leg day next week). I was happy that my shoulder didn't bother me on decline or incline. I'm gonna throw the rear delts in tomorrow.

On a side note: I've been working on pushups lately. Just to get better at them. I do one extra one a day, today I did 53, tomorrow is 54.

03-03-2006, 12:03 AM
FEN: Thanks bro!
Reap: Thanks I do what I can. If you need any help don't hesitate to ask.

Tomorrow is legs day!!!! I'll post afterwards.

D Breyer
03-03-2006, 06:50 PM
solid workout, awesome job on the deads man, keep up the good work

03-04-2006, 01:19 AM
Leg Press: 1x5x4plts, 2x5x5plts, 1x5x5plts+25lbs, 1x5x5plts+35lbs
SLDL's: 1x5x185, 4x5x205
Dips: 1x6xBW+25, 2x6xBW+35*
Hammer Curls: 3x6x45*

The weight felt good, but what a ****ty workout. I was fighting the inner demons the entire way. Each set of leg press, i got up going to get water, then almost just walked out. I don't know what it was, but I was pissed. Decided to finish it out. Since i was not totally in the right state of mind i decided to forgo the GM's and stuck with SLDL's. ON dips i did more weight than i've ever done so that made me happy!:clap:

After all that **** i feel pretty good. My shoulder feels good (i figured this would happen, so I didn't really freakout about it). Did 54 pushups today, even more tomorrow.

03-04-2006, 01:21 AM
Capn': thanks bro! they felt so good. My legs were a little sore, which has never happend before from just deads (could have been the ride in the am tho).

03-04-2006, 02:46 AM
Considering you felt crappy, kinda nice that you got a PR for dips on a day when you almost walked out. :)

03-04-2006, 02:39 PM
Built: I know, thats why overall i felt good about the workout. My legs are so tired today, still gonna go on a ride though!

D Breyer
03-04-2006, 09:54 PM
wow those are some impressive dips man... i can barely do a couple with my body weight alone :(

03-05-2006, 02:30 AM
capn: thanks bro, i've been there. about two yrs ago i was using the dip machine. I made it so when i was able to add weight i could do a lot. I didn't want to do dips with 5lbs, LOL. Just keep working at it and it will happen.

03-07-2006, 01:35 PM
Today was supposed to be leg day but I was talked out of my workout last night (girlfriend, Lol). No big deal did it this today and might go do my leg workout tonight after work. I feel it should be enough time to recover. I have like 11hrs or so till then. anyway todays workout:

BO Row: 2x5x185, 2x5x195, 1x5x205, these all felt good
BB Bench: 3x5x185 (these all felt strong), 1x5x195*, 1x5x195**
Rear Delt: 2x6x35
One Arm Row: 1x6x95, 2x6x100
Incline Flys: 3x6x50
Decline Ab Curls: 2x15x45lbs on my chest

*only did four
**tried the 5th rep but failed
Over all it was a good workout. The first three sets on bench felt great, then the last two just didnt happen (could've used a spotter, but way to many yuppies in gym today).

Time to go eat some food, and rest for later tonight, haha!!

D Breyer
03-07-2006, 06:45 PM
great work man, sweet BO rows! thats a lot of weight

03-08-2006, 12:25 AM
no workout tonight... Decided to push my split back a day, so legs tomorrow, then day off and so on...

Capn: thanks man, the BO rows felt really strong, i wish chest was like that.

03-08-2006, 11:50 PM
Squats: 2x5x205, 2x5x225, 1x5x205
SLDL: 2x5x185, 3x5x205
Fixedbar curls: 3x6x90*
Tri Ext: 3x6x35*
Lat raises: 3x6x25*

*Super setted these three, wholy crap (165bpm avg), kicked my ass...

I was hoping the squats were going to be stronger tonight but I was so tired today for some reason. Also my lower back was kinda sore for some reason (could have been the extra stress from the heavy BO:scratch:). The super sets felt good didn't do much weight because i was beat from the Squats. Tomorrow is the day off, gonna get some much needed rest.

Been thinking about my CHO timing lately. I realized the past few weeks (as far as I can remember) i haven't been gettin any CHO post workout. I feel thats why I was so beat today because I didnt repelish my glycogen storage after lifting yesterday. Also I weighed 183 again tonight. I look really good but the weight isnt dropping:bang: . So Sat night if it doesn't hit 182lb then *sigh* need to drop the cals, thinking 2000. If thats the case then my CHO's need to go right around the workout. So my workouts may need to go in the am. We'll see. Time to eat and relax:burger: :smoke:

D Breyer
03-09-2006, 08:23 PM
just learn from your bad ones, rest and come back stronger dude!

03-09-2006, 10:16 PM
Rest tonight was going to do HIIT but my legs are dead from last night!

Capn: I was so tired yesterday wasn't going to workout but did anyway. I tweaked my back a little but with some ice its all good ready for tomorrow!!!

D Breyer
03-10-2006, 09:35 PM
hey man that body smart link in your sig is awesome!

03-11-2006, 01:15 AM
Deads: Warmup 135x5, 2x5x225, 3x5x265*
Decline DB**: Warmup 60x10, 1x5x70, 1x5x75, 1x5x80, 1x5x85, 1x5x95
Pull Ups: 3x5xBW+20lbs
Incline DB: 1x5x75, 2x5x80***
Arnies: moved to tomorrow night due to the wonderful deads

*I don't know what happened tonight guess I forgot my brain at home. I thought I read in my journal that I needed to put 20lbs on each side, when in reality i needed to put 20lbs total on, LOL. So i did my third set and was like **** that was tougher than I remeber 245 being. So i looked at my journal and recounted the weight and realized I just did 265 my PR from the week before. After that third set the guy doing modified milt press in the smith machine next to me, was like "damn that looks like it hurts". LOL, I was like na thats good pain. So since I'm kind of stubern in the gym I continued to lift the 265 for two more sets, and got all the reps. My back felt good so I'm very happy about this workout.
**Did decline DB this time because these guys were using the BB bench and werent moving very fast. So I moved up through the weight like nothing, need to start higher next time.
*** Never done the 80's on incline before so that was a good way to end the workout.

All in all a great workout, deads felt so good (really surprised myself!). Gonna see how my lower back feels tomorrow.

03-11-2006, 01:16 AM
hey man that body smart link in your sig is awesome!

yeah my A&P teacher told us to use that to study. It really explains how muscles contract and so on. I figured what a great way to help people out around here.

03-11-2006, 03:41 AM
Great link! Good idea putting it in your sig. :)

03-11-2006, 12:24 PM
I'm glad people are finally looking at it! hopefully it helps em' out!

03-12-2006, 05:51 PM
SLDL: 2x5x185, 3x5x205
Leg Press: 5x5 started at 5plts and added 10lbs until the last set where I did 6plts (PR)
Arnies: 45x5, 50x5, 55x5, 60x5, 60x5
Hammer Curls: 3x6x45
Dips: 3x6xBW+35lb

Leg press felt really strong! Haven't done arnies in so long, they felt great. I'm really like super setting my bi's and tri's its a great pump.

03-14-2006, 12:21 AM
BB Rows: (WU)95x10, 2x5x185, 3x5x205
DB Bench Press: 60(WU), 1x5x80, 2x5x85, 2x5x90
Rear Delts: 2x5x35
One arm Row: 1x6x95, 2x6x100
Flys: 1x6x50*, 2x6x45
Decline Abs: 2x10xPlt(on my chest)

HIIT: 5 sprints 17secs avg. The stairs are 5 stories top to bottom. I wanted to do 6 sprints but the 5th one was much slower and i was dead. Standing up my legs are super shaky (haven't felt that in a while).

*The flys just killed my left pec on the first set so i moved down. Ticked me off but its all good my db bench was strong. Now i get to relax and eat!

03-14-2006, 03:58 PM
Squat: 135(WU)x8, 1x5x185, 2x5x205, 1x5x225, 1x4x225*
GM: 1x5x65, 1x5x85, 2x5x95, 1x5x115
Lat Raises**: 3x6x25
BB Curls**: 3x6x25
Tricep Ext**: 2x6x35, 1x6x40

** Supersetted as usual. Today they felt really strong I wasn't nearly as tired.
*Squats are ticking me off:bang: . But its all good I'm cutting so the strength is atleast staying consitant.

Workout was pretty good Finally did GM's and they felt great. The weight should go up once I get a better hang of 'em. NOw its time to rest, relax and eat...:burger:

03-15-2006, 10:08 PM
Gm's kicked my ***, my hams are sore. takin a nice day break, back in the gym tomorrow.

03-16-2006, 11:46 PM
Deads: 1x8x135(wu), 2x5x245, 3x5x265****
DB Decline: 1x8x60, 1x5x75, 1x5x80, 1x5x85, 1x5x90, 1x5x95*
Cable ab curls: 3x12x140**
Pullups: 3x6xBW+20***
Incline: 1x6x70, 1x6x75, 1x6x80

*PR felt so good, actually kinda light
**These felt so light but that was the whole stack, oh well *shrugs shoulders*
***These felt awesome, gonna move up in weight next week.
****It was a mistake to do 265 for 3 sets last workout but had to do it because I did it last time. Felt good but man did it kick my voice.

Overall workout felt good. The inclines I should have done the 75's then the 80's but since i crushed my last workout journal, my new one didnt have the weight. All three sets felt light. Gonna relax eat some food and study for my stupid final tomorrow.

03-18-2006, 01:16 AM
WOW it's St. Patties day @ 12am (i guess its over now). I'm sitting here on WWB and thinking about the workout I just had. Ohwell its all about dedication.

Leg Press:(5x5) Did the same weight as last time, legs were pretty tired but felt strong, did 6plts for the last set.

SLDL's: None tonight, deads kicked my ass last night and my lower back is so so tight.

Arnies: 1x5x50, 1x5x55, 1x5x60, 2x4x60:bang: :swear: . Damn those last two sets were tough. The third set felt so good, easy actually, but the last two who knows, my mind just left

Dips/Hammer Curls: (2x6) Only did two sets for each tonight. Did 50lbs for the hammer curls. The reason I only did two sets is because I've been thinking about how many curls I really need. Also during the first set of dips i felt a tinge in right RC:scratch: , did some RC work inbtw sets. The second set felt much better.

This workout was thrown together really. My day was a pain in the ass and then I get to work all pumped because my workout is afterwards. Soon to find out I had to close (meaning I was going to be there till 11pm). SO I had mentally checked out of my workout. I got off early and went anyway.

Two days till I get to go home and go skiing!!!!!:dj: :clap: :clap: :clap:

03-19-2006, 03:22 PM
headin to the mountains today. gonna bring my workout stuff for the workout tomorrow night. Hopefully skiing for 6hrs wont hurt my workout that much, guess i just need to eat more.

03-19-2006, 03:38 PM
Have fun skiing man, west coast is awesome, I assume that's where you are going since you live in CO. I will be in the Alps this weekend. I hope 6 hours wont hurt you too bad because im doing 3 days .. and wont be able to eat that much. Whatev I love skiing so much its worth it. Take some protein bars to the mountains ... build those quads! Have fun bro

D Breyer
03-20-2006, 06:25 PM
awesome dedication bro, keep up the strong workouts

have fun skiing, where are you going? i'm going to vail next week snowboarding

03-21-2006, 02:35 PM
Ironman: Yeah just got done with skiing, man do i miss it. Steamboat, CO is where i grew up and its were my parents still live. SO i get to go home get some good meals and ski for free. Steamboats about 3hrs from where I go to school. As good as it was today I still wish I could go to the alps.

CapN: Thanks man this weeks workouts are going to be of my normal routine because I'm skiing, oh well. I grew up in Colorado and never even skied vail (had a pretty good ski town rivialry going with them though). Have fun the skiing right now is awesome.

Probably only going to workout 2 maybe 3times this week. Probably do my normal upper/lower split on wed/thursday and follow with a full body on sat or something.

03-21-2006, 03:59 PM
Have fun bro, skiing is so relaxing. I would skip the leg workout this week - atleast I am. 3 days of skiing the alps are going to work em hard enough.

03-22-2006, 03:06 PM
ironman: yeah i'm already back from the skiing. My legs got worked but they're not sore at all so they're gonna get hit tomorrow anyway.

DB Bench: 1x8x60(wu), 3x5x85, 2x5x90, these felt strong, the last set my arms were shaking but I pushed through for the last rep.

BO Row: 2x5x185, 3x5x205, wasn't sure if i was going to be able to do those last few but they felt strong.

Rear Delts: 2x6x35, felt good, my rear delts are getting stronger, not sure if its due to these, or the rows i've been doing now.

Cable Crossover (freemotion machine): 1x6x60, 1x6x70, 1x6x80, the last set was kinda weird, my chest felt fine like it could do the weight, but the weight was almost to much for my bw. it was weird:windup: , but it reminds me why i like free weights

Chins: 1x8xbw, 1x7xbw, 1x6xbw, i changed up my grip from neutral to pronated. Since I hadn't done these in a while I did just bw and some other guy was using the dip belt (no big deal). also now i know why only a few sets fo curls are needed, big difference in the grip :bow:

overall the workout was good. Since im on spring break my diet is a little off so all i had eatin before the workout was my shake. i feel thats the reason my arms were shaking for db bench, my body didnt have the nutrients it needed yet. Legs tomorrow, thinking about doing ATF squats tomorrow for the first time.

D Breyer
03-23-2006, 08:13 PM
nice lifts man, good work on those 90's!

03-25-2006, 11:57 AM
thanks man it felt good.

03-27-2006, 10:39 PM
didn't get much sleep over break and I think i caught a cold. My throat hurts like hell. gonna take tonight off and get some well needed sleep. Hittin legs tomorrow after class.

03-28-2006, 04:17 PM
Been thinking about changing my routine up a bit.

First Change: Grab heaviest weight I can lift, and lift that weight as many times as i can for (5x5)

Second Change: Leg day needs some revamping. I feel i need to hit the each muscle group more often. I also need to figure out some good isolation leg exercises to add in there (i don't like leg ext or leg curl so im looking for something else). This is going to be a work in progress through the summer.

BO Row: 5x5x205*
DB bench: 5x5x90*
Pullups: bwx8, bwx7, bwx6
Flys: 3x6x45**

*Heres where I made the first change. I was planning on doing 205x5 for as many sets as i could. The third, fourth, and fifth set felt so good I did all sets with 205. On Db bench I had the same plan, did the 90's for the first two sets and felt good. i did the the last three for five reps also and it felt good. This really surprised me today.

***i moved to 45lb dbs to fix my form. These felt good, not to easy.

Note: I forgot my honey today and just had whey+creatine preworkout. I didn't notice much of a difference. I keep forgetting to take my caffeine pills preworkout, so gotta work on that.

Also my throat felt fine today, must have been all the extra sleep!:thumbup:

03-29-2006, 11:47 PM
Arnies: 1x5x50, 1x5x55, 1x5x60, 1x4x60*:swear: , 1x5x60**
ATF Squats: Bar(wu), 1x5x135, 1x5x155, 1x5x175, 2x5x185
GM***: 2x5x95, 1x5x105, 1x5x115, 1x5x125
Triceps ext: 2x8x35
Hammer Curls: 2x8x45

*Only did four on this set not sure what happened (my mind was on the ATF).
**this set I did conventional shoulder press (wanted to get all the reps).
***Still working on the working weight for these, I feel the 125 is gonna do it.

This was a good workout overall. I usually do legs first (biggest muscle first), but all the racks were taken and I don't like waiting. Im loved the ATF squats! Those are going to be the staple for a while. After switching my grip from neutral to pronated the chins really hit the biceps (finally see the light). So upped the reps on biceps and triceps, felt good!:thumbup: Sooo nice to be back in the gym. My weight was 181lb last night, tonight it was 179lbs:scratch:. I'm not going to do what everybody thinks i'm gonna do, and freak oout!:swear: I think I'm a little more dehydrated than usual (drank 40oz of water @ work, usually take in 60oz).

03-30-2006, 02:45 AM
Don't worry about what you weigh man its all about appearance on a cut .. and a bulk. As long as you think you look good (and sometimes even if you don't and others do) weight should be as high as possible. Just keep lifting hard and eating clean and the fat will drop - its not a miracle, its science. I'll be following this one!

03-30-2006, 02:56 PM
yeah man i'm really not worried about my current weight. I'm cutting till i see all six of my abs.

03-31-2006, 11:28 AM
HIIT Workout:
Did it on the rowing machine.
5min warmup
8reps of high intensity @ 45seconds
90seconds rest

Decline abs: 2x8x50
Obliques: 2x10x50

the rowing is a total body workout. On the high intensity parts I will need to pick up the pace on later reps. Chest and back tonight!

04-01-2006, 02:12 AM
Deads: 1x5x135, 1x5x245, 3x5x265, 1x5x275(PR)*
Dips: 1x5xBW+35, 4x5x45(PR)**
One Arm Row: 1x6x95, 2x5x100
Incline: 3x5x80

*BOOO YAH!! 245 felt light, 265 for the first two sets felt Great, third set of 265 felt even better. So decided to do 275 for as many reps as I could. Did all 5 and it felt good the entire time. I wasn't expecting to get stronger during this cut:scratch: .

**I was doing decline for 5x5 on this day and then doing heavy dips on the next day. I feel like its over kill so i decided to do heavy dips for 5x5 and french press or something tomorrow. the first set felt light, actually really light. :clap: :clap: So decided to add 10lbs. These felt great prolly add some weight next friday.:eek:

Great workout (the word great is reserved for workouts like these), set two PR, inclines felt good also!:nod: Another great friday workout, and I forgot my gym card at home so after work i needed to go get it. I almost talked myself out of workingout, again :eek: , but since i had taken my caffeine, protein, whey, etc decided to go. Glad I did.

D Breyer
04-03-2006, 08:04 PM
Impressive PRs man, those deads and dips are looking "great"! how do you like the 5x5 program?

04-04-2006, 12:32 AM
thanks capn'!! the deads felt Great! I like the 5x5, its goin good right now.

BO row**: (135wu)x8, 1x5x205, 2x5x215, 2x4x215
DB BP*: (60wu)x8, 1x5x90, 1x5x95(PR), 1x3x95:bang: , 1x1x95:scratch:, 1x4x90
Pullups: BWx9, BWx7, BWx7
Flys: 1x6x45, 2x6x50

* WTF, the first set felt good, the second arms were shaking, the third set i couldn't even get it started so I tried again and got one rep. I dropped the weight for the last set. I was right at my sticking point tryin to push through (i usually can) and this guy tried to spot me and scared me, and i had to put the weights down. I stood up like WTF and said he didnt want the weights to crush me. I was like No **** thats why i'm using db's.
**Rows saved my opinion of this workout, 215 felt good.

The workout pissed me off. But when I take a step back and look at all the variables I realize my diet was way way off. I had eatin about 900cals before my workout when usually i have about 1800cals. This workout tonight really showed me how much my diet really matters. The reason i didnt eat was i had some of the worst butterflies of my life. i was waiting for a call back from an interview i had friday at a local gym. I got the job as a trainer!!:clap: :clap: :clap: now i can relax

04-04-2006, 02:24 AM
i was waiting for a call back from an interview i had friday at a local gym. I got the job as a trainer!!:clap: :clap: :clap: now i can relax

Congrats Bro, that's one bad ass job you got there

04-04-2006, 11:07 AM
thanks bro! now not only will I be on this site all the time, i'll be able to get paid to be in the gym!

04-05-2006, 11:10 AM
Arnies: (40wu), 1x5x50, 1x5x55, 2x5x60, 1x4x60*
ATF Squats: (Bar), 1x5x135, 1x5x175, 2x5x185, 1x5x195**
GM: 2x5x105, 1x5x115, 1x5x125, 1x5x135***
Hammer Curls: 2x6x50 (ss)
Tricep ext: 1x6x35, 1x6x40 (ss)

*I was able to do arnies for all the sets this time. The last set I failed on the forth rep. These felt good, I did them first because some guy was doing bicep curls in the power rack:swear: :swear: :swear:
**This weight is my PB on ATF Squats but no reason to celebrate because I can do 225 on normal squats. These kick my ****ing ass! On the last few reps of the set I need to take a couple extra breaths then drop into the hole.
***GM are feeling great. Added 10lbs on the last set, felt good form went a way a little.

This leg day is kicking my ass! Its all good though my legs can take it. The superset of bi/tri's is feeling good nothing new. im chillin in class and i can feel my legs wining. Time to relax and listen to my nutrition teacher, blah blah.

04-05-2006, 12:32 PM
Leg day kicks my ass too - had one today and they're throbbing. Nothing like a good burn though, huh?

Arnies are my favorite lift - get to do the tomorrow.. won't be able to sleep tonight

04-05-2006, 05:29 PM
haha, yeah i love 'em too! The ATF squats ware on you but man the work my whole quad!

04-07-2006, 01:09 AM
Deads: (1x5x135), 1x5x245, 2x5x265, 2x5x275
Dips: BW(Wu), 2x5xBW+45, 3x5xBW+55*
One arm rows: 1x5x95, 2x5x100
Incline BP: 1x5x80, 2x5x0**:bang: :bang: :bang:

*added 10lbs on the last three sets, dips felt great!
**I was doing dips going "is this really working my chest?". we'll inclines told me "yes" your chest just got its ass kicked. I couldnt even get the weight going. I was so pissed, think it had to do with the lack of sleep this whole week, and my head wasnt in it. Since I couldn't finish my incline I did 50pushups, followed by another 40. Ohwell gonna move on and hit the legs hard this weekend!

D Breyer
04-10-2006, 08:04 PM
Thats awesome that you got that job man, is the gym you got nice? What is it called? What type of people will you be training? Congrats!

nice job on the dips and very solid one arm rows! keep up the good work!

04-10-2006, 10:45 PM
Update: Just spent 4hrs on my feet walking aroudn talking to "potential clients", went pretty well. I'm ****in tired after that, didnt really get the cals i needed before hand. Haven't workedout in like 4 days, gonna go tomorrow after class.

capn': I'll be training the average joe mostly. My plan is to get 30-40great clients and take them form my current gym to my personal studio. Thats the plan atleast. I work at Bally's, total chain gym, but they called me and wanted me to work for them (just the way i like it, lol). Its cool cause i no longer need to pay for a gym! and I get paid to be in a gym all day. those dips felt great, but the inclines after sucked!

04-11-2006, 04:21 PM
DB Bench*: 1x10x60(wu), 1x5x90, 1x4x95, 2x3x95
BB Row:1x8x135(wu), 1x5x205, 4x5x215**
Flys(flat): 3x6x50
Pullups: 3x6xBW+10***

*Decided to mix it for a few weeks and do chest/back. This kinda goes agaisnt one of my cardnial rules: Biggest muscles first. But i needed a change and i want to get those 95's up for 5x5. They did feel much better than last week.
**I thought rows would suffer because of doing them second. Aparently not, they felt great and I did 215 for 5reps the rest of the sets.
***Finally got to use the the dip belt for these and they felt great.

One word would sum up this workout: REDEMPTION!! After my last workout and the incline espacade i needed this workout. I think i need some sleep now...

04-11-2006, 05:47 PM
Nice pullup sets ddegroff, glad you got that belt and pumped em out

04-12-2006, 09:11 AM
yeah it finally wasn't being used. The pullups felt great!

I've been missing my second leg day the last few weeks. i think my problem is the stress on the CNS from my deads. It didnt matter when I was doing less weight but now it really takes a toll. so decided to do rack pulls on friday this week and do deads once every two weeks, atleast keep it that way for the rest of my cut.

04-12-2006, 09:25 AM
do you work and are at school still? Are you juggling a full time job with student status? I did that one sememster, just at a restaurant, 40 hrs of work with 15 credits. Not fun.

04-12-2006, 11:56 AM
yeah i have full time school (really onl7 4days a week from 10-2(college 17credits)), currently i have two jobs (answering phones @ night, and my new training job) and the rest of my life with usually means time with my GF. I only have 4days left of my phone job then Ill be strictly at the gym. Yeah man they say 5classes is equivilant to a full time job.

Yeah its a lot of work but once i'm at the gym for work ill be able to balance my workouts. I didn't have a problem hitting the second leg workout in the begining of the this new routine. But since i've been pullilng 275 on the last few sets i just don't "feel" like workingout the next day. Which is completely out of character for me. So i feel its the begining of overtraining and I've kinda needed a good reason to tryout *rack pulls*. Either way this cut is going good, it just needs a few adjustments.

04-12-2006, 12:01 PM
oh man the phone job can't be fun - I bet you can't wait to get out of there. You're a busy dude, if you need any help with the routine I will give as much help as I can. Keep it up bro.

04-12-2006, 12:53 PM
Yeah its horrible, its not the job, its the worthless people I work with. I actually like being busy, it gives me an excuse not to go out and **** up my progress. Thanks, i've got a pretty good idea of what i need to do as far as routine goes.

One question though, how much weight do you use for rack pulls compared to deads? and where you do set the pins @? i was thinking just below the knee.

04-12-2006, 01:13 PM
I set the pins about 2" below the bottom of my knee cap. I rack pull about 130% of the weight I DL.

04-12-2006, 05:14 PM
Crazy crazy day. Its so nice here, i wore sandles to class (forgot my workout shoes and socks @ home:bang:) . I realized after my first class, i forgot my honey for preworkout shake @ home:bang: . I didn't want to go home to get all that crap. I knew i had a pair of shoes in my car. When I got to my car I found a Fruit leather, and a pair of socks! THEN went and had a good workout. ON my home from the gym (we're talking 4miles at most) this lady almost ran me off the road. I honked and slammed on my brakes, I dont think she even noticed (She had a huge dent on the passenger side door). Anyway...

ATF Squats: 1x5x145, 1x5x155, 2x5x185, 1x4x195
GM: 5x5x115*
Arnies/Shoulder Press: 2x5x55, 1x5x60, 1x5x60**, 1x4x60**
Incline Curls: 2x6x45
Single Arm Ext: 2x6x35

*these felt good, glad to see all of them with the same weight.
**My chest is tired from yesterday which i think really effects the bottem part of arnies. So these to sets were just regular shoulder press.

04-12-2006, 08:49 PM
haha f*cking old bags - was probably my grandma.

D Breyer
04-12-2006, 09:05 PM
should have pulled her to the side of the road and kicked her ass man, dont take ****!

seriously though, nice ATFs and impressive shoulder work

04-13-2006, 10:35 PM
haha, yeah i guess I should have reacted differently but I was so ****ing tired i just wanted to get home.

Today was suppose to be a "rest" day. I rode my bike to and from class and to and from work. Was going to go nice and slow, but those words arn't in my vocabulary on a road bike. My legs are sore as hell right now, but don't have to work em' out till saturday. Gonna consume some more food than usual to help heel 'em.

04-14-2006, 09:35 AM
Decline DB Bench: 1x5x85, 4x5x90
Rack Pulls: 2x5x275, 3x5x295
Incline: 1x3x75:omg: , x, x
Rows: 1x2x180, x, x

This workout SUCKED!!!! So I had scheduled myself for 6-10am for prospecting at my new gym (even though friday am's are supposed to be really slow, and they are). Since it was slow I decided to workout @ 6:30. I forgot my honey for my shake and the juice bar was closed at this point. Drank my whey+creatine shake with no CHO. MY chest still felt a little sore from tuesday's workout but it wasn't so sore that workingout was a bad idea. The declines felt good but my left arm was having a little more trouble than my right for some reason (should have seen the sign). Did rack pulls for the first time. The first set i did overhand grip and on the last rep my grip almost gave out (another sign). The rest of the sets were mixed which really helped out. So then I remembered my last workout and that incline fiasco. I grabbed the 75's thinking these should be no problem, ha was I wrong. First rep felt good but same problem with my left arm, just didn't feel the same as the right. Second rep got worse, third rep felt like the pec wasn't contracting right:omg::scratch:. So I stopped. It just felt too weird to continue. Went over to the isolateral row machine, threw 90lbs on each side (this should be easy), and did 2 reps and was like WTF!:bang:

During the drive home all I could think of was why this was such a bad workout, here's what I came up with:
1)NO CHO pre-workout, just a naner when I got to work about 6am
2)Just over 5hrs of sleep, because I had to get up to go to work
3)my subscapularis was kinda sore after tuesdays workout(happens sometimes when i go really heavy). It was sore this am but didn't really feel it on declines. This got me thinking about muscle activation and how the body will protect certain muscles that are no working correctly. Since my subscapularis was a little sore, it couldn't do its normal job, so the pec had to work a little extra hard, once i got to the second lift for chest, my left pec was done.

1)Buy some ****ing dextrose, so all i have to do is add water to my shakes
2)Make sure to get enough sleep before work in the am
3)Do rotator cuff exercises more often

04-15-2006, 03:45 PM
Lateral Raises: 1x12x20, 4x5x25
ATF Squats: 1x10x135, 1x8x155, 1x6x175, 1x4x195, 1x6x175, 1x8x155, 1x10x135
Hammer Curls: 2x8x45
Tricep Rope Pressdowns: 2x8
Leg Curl: 1x10x90, 1x8x110*

*Good i hate these, my hammies were sore from all the riding I've been doing. Just wanted to work 'em out a little. Plus the squating kicked my ass!

This workout was thrown together this morning after work. One of the other trainers gave me one of their "first workouts" and he didnt show, so i waited for a while then went and worked-out.

Last night at my old job I can't wait for it to be over!!

Used one of those handheld BF% machines, mine was 11.2%. I think its actaully a little higher than that, but it showed me i'm going in the right direction.

04-16-2006, 03:05 AM
Just curious, why do you only do 2 sets of curls, tris, and leg curls, but do 7 of ATF squats and 5 of lat raises?

04-16-2006, 09:05 PM
LOL, because I wasn't even going to workout that day afterwork. I had just started riding my bike more, and the previous three days i had rode my bike to and from school, then to and from work. Plus add my normal leg workout. My guads didnt really feel that sore, but my hammies were. The lat raises i havent done in a really long time, so i just did them for fun. the bi's and tri's have been that way for a few weeks, i'm seeing how much work they really need (the way my bis feel today, :thumbup:. The squats was something I just felt like doing. I absolutely hate leg curls, all of them, seated, lying down, etc. Since i did do so much squating i figured i throw them in, did two sets and was like **** this im goin home.

Like I said I wasn't going to workout, this was mearly lifts I felt like doing. I'm feeling this is a sign to take a week off, and or switch up the routine. One or both of these will be decided tomorrow after my test, and research paper are done:thumpup:

04-17-2006, 01:23 AM
Nothing wrong with a good week or so off. Good luck with the school work.

04-17-2006, 12:45 PM
thanks bro, Im about 20mins from my A&P test on the CNS etc.

I was thinking about what im gonna do this am. Since I'll be at my girlfriends house all week, prolly wont get much sleep, have tons of school work to wrap up, etc, im gonna take this week off. Driving to class this am i realized I have no desire to go workout tonight, or worry about my diet this week. Gonna formulate my plans for the next 6-8wks worth of trainging this weekend and hit it hard a week from today!

04-17-2006, 01:11 PM
Since I'll be at my girlfriends house all week, prolly wont get much sleep


Have a good week off man.

D Breyer
04-18-2006, 08:36 PM
good lookin squats, keep with 'em

hope you're having a nice well deserved week off

04-22-2006, 02:53 PM
yea this week was a good idea. my diet sucked but it was a nice breather from the norm. At work yesterday we had a "meeting" I was thinking it was and actual meeting (i work at a gym, its a different world). Boy was I wrong. We did 10min circuits. I had 10mins to work one fo the other trainers. All i could use was stupid bands, balls, etc. I had no idea what I was doing, kinda funny. Well the girl that got to train me, kicked my ass. She didnt even use the whole 10mins. I'm so out of shape it hurts. I'm gonna do some more research and prolly gonna switch to some gpp for the summer.

D Breyer
04-25-2006, 08:09 PM
lol yeah at hockey we use bands and balance stuff like that too, its hell to get used to but the results are satisfying. keep with it man.

04-25-2006, 09:52 PM
capn' thanks bro! Didn't workout tonight, my schedule is just crazyness right now. I'm gonna do a CF type workout tomorrow.

04-26-2006, 03:40 PM
This is a modified version of yesterday's WOD.
Run 400meters
Pullups: 20-10= 30
Pushups*: 30
Run 800meters
Pushups*: 40
Pullups: 10-5-4-3=22**
Run 400meters

Time = 19 mins flat

*These were supposed to be handstand pushups, but I can't even do an handstand let alone do 21 pushups in that postion. So i did normal pushups, i could have done more, but i was winded.
**I think the most pullups i've ever done in a workout is 18 total. After those last three my biceps and back were done.

This was a pretty good workout. It kicked my ass thats for sure :thumbup:.

I'm gonna finish this week off with another CF workout on friday. Then next week i'm gonna start a new routine that combines lifting and GPP training. I've have to ponder this over the next few days to see what I want to do. I'm about 1lb away from my original goal of 175 by April 30th. Since my actual goal was to have a six pack, i've got a little ways to go yet. So with next weeks new routine i'll get my diet back on track.

D Breyer
04-26-2006, 06:42 PM
crossfits are killer, that looks tough. nice time too.

looks like you're going to hit your goal... when summer comes it will all be worth it

04-26-2006, 07:24 PM
thanks man! after that trainer kicked my ass i knew it was time to get my ass back in shape. so hopefully the new combination will do the trick!

04-27-2006, 03:41 PM
Man glad i cut the pullups short, my whole back is sore. Also my abs are sore:scratch:. I love it my abs get more sore from pullups and pushups than actual ab work!

05-01-2006, 11:23 PM
Crossfit Workout:
Three rounds for time
Run 400 meters
50x21 swings
12 pullups


Kicked my ****ing ass! i was sucking wind so bad. I haven't sucked wind like that since highschool hockey practice a looong time ago. After training four clients in a row, there was no time to eat anything. I slammed a shake right before i worked out. BAD ****ing idea, i got this horrible cramp that lasted the whole workout. But I made it through and I feel fine now, my first date with Helen Kicked my ass! Hopefully there will be a second one, haha.

05-02-2006, 10:54 PM
Crossfit Workout:
Four Rounds for time:
12lb Medicine Ball cleans, 20reps
100Ft Walking Lunge*
35lb one arm db snatch, 10reps

Time: 27:30

*Only did two rounds of these, my legs were tired from last nights workout and working tonight

yet again got my ass kicked!:bow: Man what a good workout!

05-04-2006, 12:43 PM
Crossfit Workout:
10 rounds for time:
10 pullups
10 Ring Dips*

Rd1: 10 pullups, 15 dips
Rd2: 10 pullups, 15 dips
Rd3: 10 pullups, 10 dips
Rd4: 10 pullups, 10 dips**
Rd5: 8-2 pullups, 10 dips**
Rd6: 10 Pullups, 10 dips**
Rd7: 10 pullups, 15 dips**
Rd8: 10 Pullups, 15 dips**
Rd9: 10 Pullups, 15 dips**
Rd10: 10 Pullups, 20 dips**

*Was supposed to 3:1 bar dips:ring dips, first time at this I toned it down a notch.
**After round three I needed to switch to assisted pullups and dips. I added 10lbs on the assist stack each set the last two sets were at the same weight.

This was a good workout could have pushed it a little harder, but I was still dead afterwards!

05-04-2006, 01:04 PM
Finally barrowed my girls camera and took some pictures. Here's me at 174-175 and ~12% (Bio impedence). My abs didnt really show up in the pics, really motivating to say the least!

D Breyer
05-05-2006, 05:17 PM
Looking strong, and sweet tattoos! what do they mean?

05-05-2006, 05:27 PM
Thanks Man! The one on my left forarm stands for strength. The one on my right forarm is love and the two symbols mean "trust one self".

Well my legs are still sore from tuesdays workout. My back and chest are starting to get sore from yesterdays workout. Todays another day off. Gonna do todays crossfit WOD tomorrow cause it looks like it'll kill me.

05-06-2006, 02:05 PM
Crossfit Workout:
Five Rounds of:
5 Db deadlifts
5 Db hangcleans
5 Db Push press
5 Db Squats

35lb, 40lb, 45lb, 45lb, 45lb

Was supposed to move up each set but 45lbs felt good enough.

05-08-2006, 01:22 PM
Crossfit Workout:
Deadlift: 3x225, 2x245, 2x265, 2x275, 1x295, 1x305, 1x315, 1x315, 1x315(PR)

Never done a workout like this before. I've never done 295, 305, or 315 so really all of those are PR. After the second 315 I felt like i couldn't do it but rested and did it anyway.

05-08-2006, 02:22 PM
Sounds like your enjoying CF - great man keep up the good work. Congrats on the PR DL. Your back is looking great btw keep it up.

05-08-2006, 03:01 PM
Thanks bro, I use to have a really weak back! I felt like i needed something new to finish this cut off so I started CF. I'm really enjoying it, I'm gonna do it until I understand the periodization and how they set up the days. After that i'm gonna add the normal weightlifting back in.

05-09-2006, 01:58 PM
Crossfit Workout:
Complete as many rounds in 20mins of:
5 Pullups
10 Pushups
15 Squats

Did 14 rounds in 20:02, total pullups = 70, total pushups = 140, total squats = 210. I alternated between supinated/pronated pullups. None of these were assited. I wasn't going to do the 14th round but decided to do it anyway.

D Breyer
05-09-2006, 05:09 PM
Wow. I would be dead after 5 minuites, good job getting through that one.

05-09-2006, 10:30 PM
Capn'-Thanks Bro! I'm actually not to sore. Yeah after the first set (:45sec), I was like OH**** this ones gonna be tough. My supinated pullups felt so good and pretty easy!

Squats tomorrow! Set up just like my deads yesterday, should be fun.

05-10-2006, 03:57 PM
Crossfit Workout:
Squat 175x5, 185x3, 195x3, 205x3, 225x1, 245x1, 255x1(PR), 245x1, 225x2*
Decline ab curl: 10x50, 10x55, 12x65**

*was supposed to only do one but decided for a second
**Thru these in their cause I can't remember the last time i've done any ab work.

Never squated 255 before! I wanted to lift heavier than that today:bash: . Even though I havn't squated (weighted) for about a month so it wasn't all that bad.

05-10-2006, 04:13 PM
Forgot to add that the ATF squat I had been doing really helped my form!

D Breyer
05-13-2006, 01:37 PM
congrats on the squat PR, those crossfit workouts look awesome. Would you say just doing the crossfits alone is sufficient?

05-13-2006, 04:58 PM
Not sure yet, but one thing for sure is my back is always sore after my pullup workouts. I'm gonna keep doing it until i really understand how each day is set up etc. Also CF is really versitile. It says pullups, but if 70bw chins are too easy you can always add weight. if pushups are too easy then you can go to handstand pushups. I've got one today that should be interesting. I'll post later.

05-16-2006, 12:08 PM
Crossfit Workout:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 21:40

Suckin wind again after this one!:clap: :clap:

Broke down each exercise as neeeded. i felt like I was gonna puke afterwards. Tried out a new preworkout meal (sourdough, tiny bit of natty pb, cherrios) wont do that again.

Still tryin to get my diet back in check. Haven't gained or loss weight in the last couple of weeks, so thats good :dj: . Gonna keep workin on it.

D Breyer
05-17-2006, 09:43 PM
WOW.. intense workout degrof, 100 alone of any of those would wipe me out!

05-18-2006, 01:31 PM
Capn- Yeah all those left me sore for a few days. You can break it up as you see fit so i didn't do all of them in a row. My biceps were on fire, never had that before. My bicep tendons were so sore (first time in a long time), really surprised me seeing how i wasnt doing curls.

05-18-2006, 01:35 PM
Crossfit Workout:
Five Rounds for time of:
95lb Sumo deadlift high pull 12 reps
12 dips

Time: 14:30

Wow yet again kicked my ass! The last set of sumo deads on the high pulls I could feel my biceps going numb??? :scratch: :scratch: Never ever felt that before, but i'm ok so i'm not too worried aobut it.

05-19-2006, 03:38 PM
Crossfit WOD:
Overhead Squat
Did 95lbs for every set. Didnt really work my legs all that much but it was my first time ever doing these. I almost lost my balance on the first rep. Pretty good lift, need some practice tho.

D Breyer
05-19-2006, 08:01 PM
I've never done overhead squats but from what I've heard they're pretty tough. Nice workouts bro, you seeing results in the mirror?

05-20-2006, 12:45 AM
I see you changed your name. Overhead squats are pretty tough, my lats are fairly sore from todays workout.

As far as the results, I'm seeing more of an improvement in my fitness level. Also my life is so spratic right now I'm struggling to plan out my diet. With that said i'm more or less maintaining, brining back my metabolism and enjoyin myself. At the end of may i'm gonna decide what my next plan of action is gonna be.

05-22-2006, 03:32 PM
Crossfit WOD (yesterdays):
"Lynne" 060521
BW Bench Press (decline)

Five rounds for max reps:
BW: 175

RD 1: BP 11/ Pullups 11
RD 2: 8/10
RD 3: 7/9
RD 4: 6/7
RD 5: 7/7
Total: (39/44)
RD 1 and 4 I did the pullups pronated the rest were supinated. I haven't done BB BP in oh a long time. I actually did decline because all of the flat benches were takin. Probably gonna workout again tonight because this one didn't tire me out too much (needed a spotter).

05-23-2006, 02:16 PM
Crossfit WOD 060523:
Three rounds for time of:
Run 800 meters
50 Back ext
50 Sit-ups

Time: 22:54

Not too bad, I can tell that my conditioning is getting better. The running really pushed me but it didn't kill me. My hip flexors are pretty sore from the situps, but it'll be alright.

D Breyer
05-23-2006, 09:09 PM
Tough workouts, nice work though. All that running after situps would have killed me. keep it up

05-23-2006, 11:01 PM
Yeah man bw exercises, seem easy on paper but are much harder in real life. I think the only thing thats gonna be hella sore tomorrow is my hip flexors.

05-26-2006, 11:52 AM
Crossfit WOD (yesterdays) 060525:
Complete as many rounds in 20mins of:
12 Pushups (ft on bench)
12 Pullups

12rds in 20:01

Pushups = 144
Pullups = 144

Rds 5-12 we're assisted

05-26-2006, 02:30 PM
Crossfit WOD 060526:
Four Rounds for time of:
Run 400meters
50 Squats

Time 14:30

Man this one was fun, it got me sweatin like crazy.

D Breyer
05-28-2006, 10:00 AM
wow, nice time. that looks like a fun one. I bet your legs were on fire those last 50 squats

05-30-2006, 09:14 AM
yeah bro, the legs were burning. About #20 on each set they were dead. BUT I was like c'mon u pussy you can keep going, haha.

Took A nice weekend off. Not sure what I'm gonna do today. Haven't done rows in a loong time, the WOD is 5 singles of deads. I'll probably do the deads then some bp and rows.

Its ****ing 8:12am, summer in D-town, and i'm stuck in class :( :soapbox:

05-30-2006, 09:15 AM
Oh yeah, really considering buying the UD 2.0 book and trying it out.

05-30-2006, 01:50 PM
Crossfit WOD 060530:
Deadlift 1-1-1-1-1-1-1
275x1, 285x1, 295x1, 305x1, 315x1, 325x1(PR), 315x1

BB Rows 4x4
185x4, 185x4, 205x4, 215x4

DB Bench press 4x4
80x4, 85x4, 90x4x2

Flys 3x6

I haven't done rows in a while and i was noticing it in my rear delts more than anywhere else. Good workout!!

I've decided that i'm gonna incorporate GPP workouts along with a 5x5 or something like that. I'm thinkin doing the 5x5 the first two days in the week, then doing a GPP (mostly upper body) after a day off then doing a leg dominant gpp the next day. I'll post it up once I get it all figured out.

D Breyer
05-30-2006, 11:31 PM
wow nice work on the rows, your lats sure do get pounded on crossfits eh?

read your PMs.

05-31-2006, 03:24 PM
yeah, they do get nailed. The deads were the crossfit workout, the rest i just felt like doin.

05-31-2006, 03:28 PM
What's the rest time between reps on the DL's?

Gotta love the DL's! Keep it up bro!

05-31-2006, 03:32 PM
Crossfit WOD 060531:
Hang Squat clean 1-1-1-1-1-1-1-1-1-1
155x1, 155x1, 155x1, 155x1, 165x1, 165x1, 165x1, 165x1, 175x1, 175x1

Not too bad, haven't done cleans in a while. Really killed my wrists.

Man oh man am I sore from yesterdays workout :thumbup:!

05-31-2006, 03:44 PM
Eszekial - rest times probably around a minute. I don't keep track i just wait till my HR gets around 100 or so. I usually get water inbetween sets which is around a minute or so.

D Breyer
05-31-2006, 10:52 PM
I'm assuming you have a heart rate monitor... Do you reccomend them?

Nice squat cleans... keep it up

05-31-2006, 11:03 PM
Ddegroff - Good job tearin up that crossfit man. How do the gains seems? Is it mostly endurance, or some size, definition? Really hard / intense workouts. I'll definitely be stopping by more often man, keep this shi.t up.

05-31-2006, 11:48 PM
Thanks Guys

D-breyer: Yeah, I've had one for oh about two yrs now. I bought a really expensive nike one. I do recommend it, how else can you tell exactly what your body is doing.

Dgabe24: I would say the gains would be strength and bringin up my weaknesses. ITs a combination of all of them, endurance, strength, etc. CF is gonna be in my routine for a long time to come.

06-01-2006, 11:08 AM
Crossfit Looks like one hell of a work-out.

I think i'll be hitting that up on my 2nd bulk, after my body has become more developed and i've picked up the weak spots.

Keep up the great work man! Thanks for your continued support / knowledge on this board! It's greatly appreciated by some of us!

06-01-2006, 03:06 PM
Eszekial - Crossfit is one hell of a workout. I've never felt sore like i do after a good crossfit workout. Thanks for the support!

Todays a much needed day off. My traps are still sore from the deads on tuesday. I MIGHT, thats a big MIGHT do some HIIT afterwork tonight.

06-01-2006, 03:10 PM
haha, i'm an idiot.

06-02-2006, 04:31 PM
Crossfit WOD 060602:
For Time:
50 box jumps
50 Jumping pullups
50 Kettle Bell Swings (db 40lb)
50 Walking Lunges
50 knees to elbows
50 Push press, 45lbs
50 back ext
50 wall ball shots
50 burpees

Time: 29:00, AVG HR 166

This one by far kicked my ass the most!! :clap: :clap: I did it about 3hrs ago on an empty stomach. If I had eatin something it would have come back up for sure. When i was done I came home and passed out for and 1hour and half.

Today was my last CF WOD of the day for a few weeks. I'm currently reading UD2.0 and gonna start on monday. Ill update what my plans are tomorrow.

06-02-2006, 04:48 PM
Hey I'm about to pick up UD2 also!

Let me know if you recommend it or not!

*Waits for update.

06-02-2006, 07:50 PM
Eszekial - Its hard to recommend something that I haven't tried out for myself. But from reading almost all of it (14pgs togo), the theory is sound. I'm currently learning a lot about hormones and such and this diet really seems to get these all under control. I'm pretty sure i'm gonna start it on monday, so this time next week I'll let you know what i think.

06-03-2006, 01:12 PM
Ok, just finished the book. Best diet/weightlifting book I think I've ever read. All of the hormones that play a role ect. really are a huge part of dieting. Since I've been at maintenance for the last few weeks I'm gonna start UD2.0 on Monday. For the first week I'm gonna follow the sample workouts and adjust from there:

Leg Press 3x15
Leg Curl 3x15
Chest Press 3x15
Row 3x15
Lat Raises 3x15
Calf Raises 3x15
Biceps 3x15
Triceps 3x15

Repeat Twice

On tuesdays workout I'll switch up which exercises.

Leg Press 2x6-12
Leg Curl 2x6-12
Leg Ext 1-2x6-12
Leg Curl 1-2x6-12
Calf Raises 3-4x6-12
BP 2x6-12
Row 2x6-12
Incline Bp 1-2x6-12
Chins 1-2x6-12
Lat raises 2-3x6-12
Bis/Tris 2x6-12

Deadlift 2-3x3-6
Calf Raises 2-3x3-6
BP 2-3x3-6
Row 2-3x3-6
Incline Bp 2-3x3-6
Chins 2-3x3-6
Front Squat 2-3x3-6
Shouder P 2-3x3-6
Rear Lats 2-3x3-6
Bi/Tri 1-2x3-6

Pretty basic workouts, but from what it says in the book are perfect for this diet.

06-03-2006, 01:24 PM
I've already pretty much planned out my diet for each (making it brainless). Ofcourse I'll actually enter in food each day but heres the idea:

P = 198g
C = 67
F = 37

Cals = 1431 about 50% of maintenance cals

Thursday Am:
P = 132
C = 60
F = 30

Cals: 1064

Thursday Pm:
P = 83
C = 239
F = 13

Total cals for the day = 2436

P = 200
C = 845
F = 67

Cals = 4786

P = 182
C = 312
F = 42

Cals = 2387

P = 196
C = 221
F = 40

Cals = 2049

Man those 1000 CHO's in a 24hr period is gonna be fun, I'm gonna have to get my eat on.:burger: :burger: :burger: :burger: :burger:
Gonna take today and tomorrow off and hit it hard on monday :clap: .

06-04-2006, 10:45 AM
Eszekial - Its hard to recommend something that I haven't tried out for myself. But from reading almost all of it (14pgs togo), the theory is sound. I'm currently learning a lot about hormones and such and this diet really seems to get these all under control. I'm pretty sure i'm gonna start it on monday, so this time next week I'll let you know what i think.

You always read my journal and for the longest time I didnt even know you had one. Ha! Well Im going to follow along and give you some support.

Maybe me you and zek could do a UD2 together and compare results? Its good too team up on these kinda things so we all can get different expirences and insight. Im probably going to start the UD2 diet after my maintanence. My PSMF was good too catch up but I'm still at odds if I should start another cycle of it.

Well I dont have time too look over your journal but I will after work. Just figure I'd leave you a comment. Good luck on the UD2. Basically from what I've read its just a PSMF with a weekly refeed. Thats what It boils down too I guess....Eh I'm late for work.


06-04-2006, 02:03 PM
Jordan - I like the idea of all of us giving each other support for sure. Comparing results, well that might be tough. All three of us are very different (mostly height), but we could share experiences.

Yeah the very basics of UD2 are like PSMF with a refeed. BUT the hormonal changes in UD2 are so beneficial one has to follow it to a T. The main one I can think of is on Friday your body just got more CHO's than the rest of the week but it is still burning fat for energy. Like Lyle says, your body is a machine. It does things the most effiecent way possible.

OH yeah, thanks for the support!

06-04-2006, 04:37 PM
Jordan - I like the idea of all of us giving each other support for sure. Comparing results, well that might be tough. All three of us are very different (mostly height), but we could share experiences.

Yeah the very basics of UD2 are like PSMF with a refeed. BUT the hormonal changes in UD2 are so beneficial one has to follow it to a T. The main one I can think of is on Friday your body just got more CHO's than the rest of the week but it is still burning fat for energy. Like Lyle says, your body is a machine. It does things the most effiecent way possible.

OH yeah, thanks for the support!

I know I know I'm short :(

Arent we in the same bodyfat percentages though? I'm at 11%. Zeks at 12...I'm not sure what yours is.
Or atleast arent we the same LBM or something? I have like 165 LBM....


And yes I do need to get those damned pics up. I'll try too do it today *apologizes a thousand times*....:bash:

D Breyer
06-04-2006, 07:47 PM
Nice work on the last crossfit..

have fun with the diet man, its a tough one but the results are well worth it.

06-04-2006, 09:16 PM
Jordan - Good point i'm around 12%

D-Breyer - Thanks, it was tough as hell! I didn't do the double unders at the end because I forgot what they were (i know now tho). The first three days look really tough, but I can handle it in short periods.

Final Thought:
I'm ready to start this thing tomorrow. I'm gonna take pictures tomorrow and take them periodically to see if there are any differences. The workout should be fun tomorrow night!

06-05-2006, 10:59 AM
Hey, thanks for the Ud2 update! I'm going to purchase today and get reading asap!

I'm 100% down for a team UD2 effort :D

06-05-2006, 03:21 PM
Zek - No prob! Hopefully it will work out for all of us! have fun reading...

I'm currently downing some sliced chicken, heres my fitday link for today:

Fitday (http://fitday.com/WebFit/PublicJournals.html?Owner=ddegroff)

I haven't eatin all that yet, I've had about half.

A little tired (not too unsual for this time of day), not to hungry yet. Work should be interesting seeing how i'm on my feet the whole time. The workout is coming later tonight after work.

06-05-2006, 05:53 PM
DD! Picked up UD2 and i'm on page 13 of 70ish haha!

Good luck on the workout tonight, get pumped!

06-06-2006, 12:18 AM
Low Carb Workout: Day 1
Leg Press 3x15
Leg Curl 3x15
Chest Press 3x15
Row 3x15
Lat Raises 3x15*
Calf Raises 3x15*
Biceps 2x15
Triceps 2x15

Repeat Twice

* The second time through I only did 2 sets total on these (per the books suggestion, smaller muscles can be worked less).

The book also says to do 5-6sets per body part. I figured since this was gonna be my @ my best until thursday, I did 6sets. Tommorrow I'm gonna shoot for the same, but will except one set less. Not gonna post the weights because they're not worth metioning. I was SUPER tired but thats to be expected. Didn't want to take caffiene because I need to sleep tonight (workout was @ 9:15, class @ 7am).

P = 198g (188g)
C = 67 (70G)
F = 37 (49c)

Cals = 1431 (1486) about 50% of maintenance cals

Actual amount today. CHO's are under 20% (per UD2), I added a little blueberries to the CC after workout.
Whey, ETS, Fish Oil, Multi

Zek - Read up, great info for the life of a bb. If you have any questions let me know, i'm pretty good with the science stuff.

06-06-2006, 08:24 AM
I'm super exahusted this am. Also I was even more hungry than I expected (im usually pretty hungry in the am, this is twice that). Not gonna eat anything till after class. Hopefully i don't fall asleep.

06-06-2006, 10:10 AM
I'm super exahusted this am. Also I was even more hungry than I expected (im usually pretty hungry in the am, this is twice that). Not gonna eat anything till after class. Hopefully i don't fall asleep.

*reaches for box of Ephedra

06-06-2006, 11:51 AM
^haha, yeah i've thought about it. All those type of drugs don't really get along with me for some reason. We'll see how the next couple days are, if its too much then I'll look into them (where did you get yours?).

06-06-2006, 12:14 PM
^haha, yeah i've thought about it. All those type of drugs don't really get along with me for some reason. We'll see how the next couple days are, if its too much then I'll look into them (where did you get yours?).


Apperently some brand new regulation is causing ephedra shortages everywhere. http://www.wannabebigforums.com/showthread.php?t=80404

Buy what you can now.

Don't forget to stack with caffeine.

06-06-2006, 03:01 PM
Thanks bro! Like I said i'm gonna see how i feel tomorrow and go from there. I feel pretty good right now (after 1:30 nap).

06-06-2006, 10:40 PM
Tuesday Workout Low Carb: Day 2
Leg Press 5x15
Leg Curl 5x15
Incline Press 5x15
Pulldowns 5x15
Lat Raises 3x15
Calf Raises 3x15

No bi's/tri's tonight 'cause they're ****ing sore:whip: . Think i'm gonna split up next week, but that means ive gotta do 12 sets :bang: . We shall see.

Kinda tired but not too bad. Hunger hasn't really been an issue. My muscles are just so so tired. Now I know what it feels like to be on a low carb diet. Haven't really experienced any nausea from the workouts, which is a good thing.

Same as yesterday.

P = 198g (183g)
C = 67 (74g) (still less than 20%)
F = 37 (42g)

Cals = 1431 (1436) about 50% of maintenance cals


Think I'm gonna stick with the higher CHO's. Ready for the day off tomorrow!

Oh yeah my weight last night was 177, forgot to get my bf checked tonight, i'll do it tomorrow night. Not too concerned tho 'cause this diet isn't stoppin till that six pack.

06-07-2006, 10:25 AM
Super low calorie man!!!!!!!

Low carbs sucks on a lot of levels. Especially when you are coming off the refeed and the brain is wondering where all the carbs for brainpower went... Body spends about 24 hours trying to convert protein and other whatnot into brain fuel...

You really feel like a dumbass for a day or two.

On the bright side, you skin always looks paper thin because low carb makes you sexy :D

Keep it up bro, the 6 pack will be a gem!

1/2 way done with Ud2 read.

06-07-2006, 11:51 AM
Thanks Zek, It does suck but only got 1.5 days left of it. BUT its all worth it. Good luck with the rest of the reading!

06-07-2006, 12:05 PM
Biceps = 14.5in
Waist = 32.5in
Theigh = 22in
Chest = 41.5in

Gonna take measurements every so often to see if there is a difference. Gotta remember to get my bf% checked tonight at work.

06-07-2006, 10:40 PM
P = 198g (184g)
C = 67 (73g) (still less than 20%)
F = 37 (43g)

Cals = 1431 (1447) about 50% of maintenance cals


Kinda saved most of my food for tonight when I'm sitten around. Work sucked I was so exhausted and my boss was nagging me. SOO glad that I only have half a day of this low carb crap left. I'm tryin to study right now but my brain just wont work.

Got my bf checked it was 11.5%

06-08-2006, 02:17 PM
Wow, congrats on being sub 12%!!!!

Consider yourself super human...

EC stack and creatine REALLY help on the low carb days... Not entirely sure if Lyle recommends against the creatine during the low carb phase.. I could see where that would be counterproductive.

edit; he is def FOR the EC stack.

06-08-2006, 03:19 PM
^He didn't state not to take creatine, so we'll see. Still not sold on the buying E yet, we'll see if the second time around is better. I made it through with minimal discomfort. I did save too much food right before bed last night.

Just made homemade fry's they look so good! Savin those for tonight after my workout. I'm gonna shoot for 300 CHO's for today, then another 700+ tomorrow. Should be Fun! I'll post after my workout tonight, with the rest of todays food.

06-08-2006, 03:50 PM
i'm just not understanding how any human at our body fat levels can mentally or physically down 1300ish starchy carbs in 1.5 days....

Someone get me a bread IV.

D Breyer
06-08-2006, 10:08 PM
wow nice work on the UD 2.0.. are you looking better in the mirror? anybody comment on your physique?

06-08-2006, 10:42 PM
Leg Press 2x12, 10
Leg Curl 2x12, 10
Leg Ext 2x12, 10
Leg Curl 1x10
Calf Raises 3x12
BP 2x12,10
Row 2x12,10
Incline Bp 2x12, 8
Hammer Pulldown 2x12, 8
Lat raises 2x12
Bis/Tris 2x12, 10

Wow, what a better experience tonight than monday/tuesday. For my preworkout meal I had a smoothie from work (~50 of CHO, creatine, whey) had the same post but no creatine.


Thursday Am:
P = 132
C = 60
F = 30

Cals: 1064

Thursday Pm:
P = 83
C = 239
F = 13

Total cals for the day = 2436

Total CHO = 320g, CHO's for friday 764g

Oh yeah, those homemade fries are the BOMB! Gonna go make some more. I'm thinkin a burrito is gonna happen later in the day to get some more CHO's.

D-breyer - No comments yet we'll give it another week, lol

Zek - Yeah, let the refeed start. Downed a frozen thing at sonic (59g CHO) w/ tater tots (40g CHO) and a jalapeno burger (46g CHO) (had to do it). UD2 says it doesnt matter where the CHO's come from as long as i get all of 'em.

06-09-2006, 01:07 PM
OH yeah, this diet is all worth it. Starve the first three days and feast the next two!

06-10-2006, 04:19 PM
Saturday Workout (carb loaded):

Deadlift 275x5, 285x5, 295x3(PR)

Calf Raises 3x2 ppts

DB BP 85x6, 90x4, 90x5

One Arm Row 3x95x6

BB Incline Bp 155x6, 155x5, 160x4*

Chins 3x6xbw**

Front Squat*** 115x6, 135x6, 145x6

Mili Press 95x6, 195x6

(PR) Deads felt really good, I've done 195x1 before but not three.
*Could have done a few more reps but needed a slight spot
**These we're actually fairly easy, needed a weight belt
***Never done these before, started out light.

Overall a pretty good workout. Not really satisfied (but im never satisfied), but the weights felt good. Not only is this workout good for the body, its even better for my head. Doing high reps just bores me to death.

I came up short by like 100g of CHO's for the carb load. I didn't have my first meal till 12pm yesterday, i just ran out of time. MOST likely i'm gonna keep today just below maintenance, same for tomorrow.

Whey, ETS, Fish Oil

Things to Work on::bash:
A. Work on Front Squats, just another awesome exercise :bow:
B. Plan the carb load and have all the CHO's i need prepared and ready to go
C. Kick Ass on Monday and get some new clients :cool:
D. Pressin my bw over my head

Because of C, Low Carb Day 1 MAY be pushed back to tuesday and then just continue on the normal schedule for the rest of the week. I would do just below maintenance for that day. On monday I have a session @ 9am, Class, session's @ 4, 5, 6, 7, 8pm. Never done that many sessions in day before, thus the reson low carb day might be pushed back. That will be determined monday after class.

Got the day off and just gonna chill... :burger: :smoke:

06-12-2006, 09:46 AM
I've found the secret to refeed day....

Chinese food Buffets!

Sitting there for a few hours, downing sodas and fried chinese foods.....

You will not stop me, lack of appetite!

Great work on the clients/ Dead PR!

Keep it up bro!

06-12-2006, 12:00 PM
Was thinking about doing just a below maintenance day today (busy Schedule), but my first session didn't show, two other sessions cancelled today. So I only have three total sessions today. I can handle three sessions on low carbs no prob. Also i'm headin to my parents house for fathers day this weekend. I don't want the most important workout of the week falling on fathers day. I'm gonna do the workout later today (after class) and go from there.

Zek - Thanks Bro! Good Idea man, all that rice etc. I'm sure i'll be able to hit the macro's this time around. The deads felt awesome and my lower back was never too sore (always a good thing)!!

06-12-2006, 05:52 PM
So far so good eh? Looks like you and zek are about too get really deep with the UD2. I'm starting mine next monday. I've just finished reading the book twice. Goood stuff. Worth its weight in gold with all the information it contains.

I'm posting some much needed updates after my workout tonight. Good luck with your UD2.

And the depletion days are going too suck ass :(


06-12-2006, 06:15 PM
Chinese buffets are the best. We have a place up by me called the Majestic it has every food you can imagine for 9 bucks thats including free refilled soda / water. Hmmmm makes me hungry / full just thinkin about it :evillaugh

06-12-2006, 10:25 PM
Low Carb Workout: Day 1 (second week)
Chest Press 6x15
Row 6x15
Lat Raises 4x15
hammer Curls 4x15
Tricep Pressdown 4x15

No leg workout today because I spent 2hrs doing step arobics (i know laugh) for this stupid class im takin. Killed my legs, gonna do 6sets for legs plus the rest tomorrow night.

Good workout, did it before work. I just ate 10egg whites, grilled chicken, jalapenos, all mixed together, soooo good!

06-12-2006, 10:27 PM
P = 198g (183g)
C = 67 (51g)
F = 37 (50g)

Cals = 1431 (1440) about 50% of maintenance cals


Fat is a little high, will adjust for tomorrow.

06-12-2006, 10:29 PM
Becool: Workouts suck, but they get better later in the week :scratch:. Diet isn't that bad just gotta plan my day out more.

DG: Should have thought of that, oh well there's always this week :clap:

06-13-2006, 08:21 AM
Off topic but where should I post that thread I was talking about? I was thinking about posting it in my journal and then maybe members pics and videos??

06-13-2006, 08:41 AM
I think your talking about your PSMF thread, i would say put it in the Diet forums. That way it can be a thread that we point noobs too. Your journals good but only so many will see it, if you have pictures then you could also do it in that forum, best bet is the nutrition forum (more people to see it).

06-13-2006, 02:08 PM
I think your talking about your PSMF thread, i would say put it in the Diet forums. That way it can be a thread that we point noobs too. Your journals good but only so many will see it, if you have pictures then you could also do it in that forum, best bet is the nutrition forum (more people to see it).

Wow what a great idea. I may even get a sticky....Yes. pics are in order here. I've promised pics for so long now..

But actually what I was talking about was that "thank you" thread I wanted to post for everyone. Show the before and after pics (but probably save the actual body pics for after the UD2.)


06-13-2006, 02:45 PM
Low Carb Workout: Day 2 (second week)
Leg Press 3x15
Leg Curl 3x15
Incline Chest Press 5x15
Hammer Pulldown 5x15

I've got that stupid class tomorrow thats most likely gonna be some kind of 2hr exercise class:swear: , so legs were light. Workout sucked just doing that, wiped me out! I just woke up from 1.5hr nap still kinda tired.

Macro's should workout to about the same as yesterday.

P = (178g)
C =(70g) (still less than 20%)
F = (47g)

Cals = (1445) about 50% of maintenance cals

Becool: I still think it will get good coverage in the nutrition forum.

06-13-2006, 02:53 PM
Carb depleted workouts take a while to get used to bro... You'll tough it out i'm sure. Creatine really seems to help.

06-13-2006, 02:59 PM

I'm going too die with my two hour depletion workouts...

06-13-2006, 10:48 PM
Zek - they suck but i'm over it, low carb day two is almost over! I took some creatine later today to see if it helped with the thinking part, did a little.

BeCool - GOOOD luck with those two hours, no thank you!

06-14-2006, 04:33 PM
Low Carb Day 3: (second week)

No Workout today, tho I did do some core work and kick boxing in class today. Wiped me the **** out!

Macro's are looking like this for today...
P = 172g
C = 67g
F = 50

Total Cals = 1424

Total cals are a little high but the main thing is CHO's are right were there suppose to be.

06-14-2006, 06:49 PM
Low Carb Day 3: (second week)

No Workout today, tho I did do some core work and kick boxing in class today. Wiped me the **** out!

Macro's are looking like this for today...
P = 181g
C = 67g
F = 50

Total Cals = 1469

Total cals are a little high but the main thing is CHO's are right were there suppose to be.

Any fat loss yet? Or any dramatic changes?? I know after that PSMF I lost alot of weight in my face and could see the top row of my abs. The only thing left too get rid of is my lower stomach!

D Breyer
06-14-2006, 08:31 PM
I know after that PSMF I lost alot of weight in my face and could see the top row of my abs. The only thing left too get rid of is my lower stomach!
The exact same results for me when I did the diet...

I've been on vacation for the past few days degroff, I hope all is going well for you... How is UD2.0 treating you?

06-14-2006, 09:53 PM
Becool: BF% is @ 11% tonight. Weight was 176 yesterday (down a lb). My forarms are getting more vascular, my quads are getting more cut. My stomach is gettin smalle by a little (last place to go :swear:).

D-breyer: Hope the Vacation was good (did read your journal)! UD2 is good almost done with my last full day of low carb (this week), these days are tough but hangin in there. I like the diet as a whole, it makes some of the most sense i think ive ever seen.

06-15-2006, 08:49 AM
Eh. I wouldnt be surprised if my BF was 12%. I'm pretty sure its like 11.5% though, but yea I'm not going to stop cutting until I get down that six pack. So really (as you said) the percentages dont really matter much.

Thats great though that your down too 11%! Great job!

06-15-2006, 09:22 AM
Thursday Diet AM:
P = 93
C = 31
F = 59

Total Cals = 1040

Workout's gonna happen tonight after work. Planning on doing the same pre/post shake from work. Then the REFEED begins. I'm prepared this time. I've got like 30 potatoes that are gonna end up as homemade fries. I've also got tons of brown rice. Should be fun! :clap:

Yeah, it feels pretty good to know that I'm so close to my goal. Thanks for the continued support!

06-15-2006, 10:11 AM

Keep it up buddy! FRIDAY IS ALMOST HERE!

I'm going to eat myself so stupid, that before the night is over, i will have used a clown, to kill a midget.

06-15-2006, 01:28 PM
How much cardio are you two doing? I was planning on only doing two days worth but I was thinking about doing 3 days worth. Of course a "day" of cardio is only about 30 minutes of medium paced (light-brisk jog at most) excersize. It would probably be done in the AM when fat burning is at its peak. I'd probably consume some form of protein (small piece of chicken, some eggs, a protein shake) before hand so I save muscle.



I cant find my digital camera :( :(

06-15-2006, 01:40 PM
Zek - HAHA, thanks for the confidence. I can taste it, friday is sooo close.

BeCool: - I have class 4 days a week. i park about 15mins away from my classes (free parking), so thats 30mins per day. My class on M/W is a Total fitness class (aka step aerobics, HR AVG 160bpm) we're usually moving for about 2hrs. This **** KILLS me!! So thats about 2hr30m on M/W and 30 mins T/TR. NO way is this much nessecary by any means, its just how my schedule works out.

06-15-2006, 03:36 PM
Zek - HAHA, thanks for the confidence. I can taste it, friday is sooo close.

BeCool: - I have class 4 days a week. i park about 15mins away from my classes (free parking), so thats 30mins per day. My class on M/W is a Total fitness class (aka step aerobics, HR AVG 160bpm) we're usually moving for about 2hrs. This **** KILLS me!! So thats about 2hr30m on M/W and 30 mins T/TR. NO way is this much nessecary by any means, its just how my schedule works out.

Damn. Well since its summer i'll probably be swimming alot more but I can never decide on how much cardio to do while dieting......*runs outside to do some jump rope*.

06-15-2006, 03:41 PM
Yeah in UD2 Lyle recommends 30mins post workout, on M/T/TR. But he says don't worry if you don't feel like doing it (he says most don't). I would think 2 days(m/t) 30mins is all you really need.

I just sliced 31oz's of potatoes!!! They're sittin' on my stove about to go in the broiler. I'm gonna shoot to eat all of those tonight after my workout.

06-15-2006, 03:57 PM
Good luck on the workout tonight bro! Keep it tight!

06-15-2006, 09:19 PM
Gourging is fuuuuun

06-16-2006, 01:51 AM
All that really matters is I've eatin 412g of CHO, 666g (haha kinda crazy) of CHO's left for tomorrow.

Workout pre-carb load:
Leg Press 2x12, 2x8
Leg Curl 4x12
Calf Raises 2x12
Hammer Bench 1x12, 10
Hammer Incline 1x12, 10
Supinated/Pro Pullups Bw 12(s), 10(s), 8(p), 6(p)*
Incline CGBP 1x6x135**
Dips BW 1x12
Lat Raises 2x10

*Did the first two sets supinated grip, then did pronated. If i had done all four supinated probably could have got 10 each set, felt really strong.
**Got a little over zealous so i only did six, the tri's were more tired than I thought.

So far I think im the fast track to gettin all the CHO's i need. Workout was good, my gf tried to talk me out of it. BUT every workout in this diet has its important timing and reason for it.

Zek - thanks bro! i was pissed at my gf (^for reason above) so I hit it hard. Ready for saturday's workout!

BeCool: - Yeah just about to finish my last ounce of potatoes, 31 ounces total!

06-16-2006, 09:40 AM
Let The Gourging Begin!

06-16-2006, 12:33 PM
For sure in the process of cooking 30oz potatoes, 3 cups rice, all before work, then gonna get a burrito for later tonight!

06-16-2006, 04:32 PM
Fries are gone, work isnt happening (:clap: more time to eat), decided to get two burritos!

06-16-2006, 06:19 PM
TWO BURRITOS!?!?! How the hell do you do that?!

I ate half of one for breakfast, threw the other half away....

Got one for lunch.... Threw half of it away...

Your a MANimal.....

06-16-2006, 09:26 PM
Haha, yeah I can eat for sure. I just finished the second one like 45mins ago. Totally full! I still have about 150g of CHO togo. 3.5hrs and counting, lol.

06-16-2006, 10:58 PM
I went too a buffet today...


I've been cutting for so long I could only get down two (small) plates before I felt like I was going to throw up. Actually I only got halfway through the second plate.

But after an hour I was thinking about the buffet desserts I didnt get too eat.......

Its a bitter sweet relationship. Smaller stomach=harder to get fat. But a sadder jordan

D Breyer
06-17-2006, 01:56 PM
degroff nice work stayin on track with the UD2.0... how many cycles are you going to do and how low bf wise are you trying to get?

06-18-2006, 02:53 AM
LOL JORDAN!!! "But a sadder Jordan."

Cracked me up 2fold....

Just stopping by to say that i hope you had a great refeed like i did :D

06-19-2006, 12:15 PM
Saturday's workout:
Deads 275x5, 285x4* 295x3, 295x1

Db Bench 2x6x90, 1x5x90

One Arm Row 2x6x95, 1x6x100

Dips 3xBW+45x6

Pullups (sup) bw+10x6, bw+15x6, bw+20x6(PR)**

Front Squat 2x6x135, 1x6x145

Lat raises 3x6x25

*Grip was dying, still moved up in weight. MY grip died again after three pissed me off so I did another single 10secs later
**Never done any added weight on supinated pullups, so really all of 'em are PR

Couldn't post after my workout cause i had to drive to the mountains.

06-19-2006, 12:19 PM
Mondays Low Carb workout: Day 1, week three
Leg ext 6x15
Leg Curl 6x15
Incline 5x15
Pulldowns 6x15
Tricep Pushdown 3x15
Bicep Curls 3x15
Lat Raises 3x15

I'm gonna start doin these first two workouts earlier in the day to get my body to swtich to fat burning sooner!

P= 169g
C = 70g
F = 56g

Total Cals: 1478

06-19-2006, 12:23 PM

Becool: Haha, that sucks man! Don't worry you'll be able to finish three plates as soon as you start bulking.

Dbreyer: I'm thinking 4, so about a month. I would say 8-9%, but I just want to see all my abs. So I'm gonna keep going till i've got that!

Zek: Refeed went better the second time around. I did come up a bit short, I have it all planned out then friday night comes a long and that plan goes out the window.

06-19-2006, 05:38 PM
Oh my gawd, brain so damn fuzzy right now...........

How you holding up on the carb de-load?

06-19-2006, 05:38 PM
See how damn fuzzy i am.. i called it a de-load instead of a depletion.......

06-19-2006, 08:25 PM
lol I cant wait till Thursday at the end of my depletion. They'll probably have too take away my license. Ha

06-19-2006, 10:40 PM
Haha, i'm holding up pretty good. I am freaking tired forsure! My diet is a little out of wack, forgot to include my fishoils so my fat is a little high.

LOL, becool welcome to the party! Thursdays are my favorite day, gets me through these first few days.

06-20-2006, 12:55 PM
Workout Low Carb: Day 2 (week 3)
Leg Ext 4x15
Leg Curl 4x15
Hammer Press 5x15
Hammer Row 5x15
Lat Raises 3x15

Done and Done

P = 185g
C = 68g
F = 45g

Total cals 1434, spot on!

exahuasted, more due to lack of sleep (early class) than the hunger. I'm pretty use to it by now. Just going through the motions.

Things to work on:
A. Sleep
B. Remember that after fridays gorging that Saturday is much less cals!

06-20-2006, 08:56 PM
MOOD UPDATE (8pm): Now I'm ****ing exhausted, have a horrible head ache, and could eat a whole horse right now. I canceled my last appointment tonight (she was really sore and swollen) so it was a good excuse for me to get out of there!

Note to self, consume only chicken and egg whites, no more beef or salmon (atleast on Day1-3). TOO many cals for one sitting, oh well gonna go eat my 12oz salmon!

06-20-2006, 11:41 PM
I get to eat 7600 calories this friday!!!


*Gets all sweaty*

And since its so many calories I get too sneak in some junk food!:thumbup:

06-21-2006, 12:55 AM
Haha, yea thats what gets me through these three days.

06-21-2006, 11:41 AM
Starring at my abs gets me through these 3 days :D

What day are you going to make your "official weigh" day... I'm thinking about weighing myself every tuesday morning, or maybe monday morning?

What do you think?

Also, what do you take in as pre and post workout? Since we aren't allowed to take in carbs and all :D

06-21-2006, 12:06 PM
I've been doing Tuesday am postworkout, weighed myself on monday same time 178 :scratch:. Didn't really worry about it, then forgot to weigh myself yesterday. So i'm gonna weigh myself tonight at work, just too see where I'm at. I'm also gonna do measurements and such tonight.

Pre/Post meal, whats that? haha, yeah i just eat after whatever it may be and haven't been eating before if I lift in the Am. So yeah...

06-21-2006, 12:07 PM
Low carb diet: Day 3 (week 3)
P= 194g
C = 67
F = 44

total cals 1434, spot on!

06-21-2006, 12:56 PM
Ahhh! Go read some T-Nation articles about morning fasted state workouts... At least have a protein shake DD!

Nice work on the macros

06-21-2006, 03:08 PM
Ahhh! Go read some T-Nation articles about morning fasted state workouts... At least have a protein shake DD!

Nice work on the macros

Yea I'd have some form of protein after my workouts. I usually just have my normal protein shake in water (no milk or bannana). I cant WAIT to taste what nitrean tastes like with milk/bannana/peanut butter :)

06-21-2006, 04:14 PM

That is all.

06-21-2006, 04:37 PM
Zek - We're talking for the first two workouts in the week. your body uses ~5% of protein for energy, so i'm not too worried about losing muscle. I always eat after. The reason for not eating before is I need most of my cals before I go to work. Training on these cals kills me so eating @ 6am is too early.

Becool: same here

Gimp: Thanks for stoping by, your comments are always welcome!

06-21-2006, 04:40 PM
Yea I'd have some form of protein after my workouts. I usually just have my normal protein shake in water (no milk or bannana). I cant WAIT to taste what nitrean tastes like with milk/bannana/peanut butter :)

i actually prefer milk with vanilla nitrean in it.

It's quite tasty.

06-21-2006, 09:31 PM
Hmm only have had the chocolate, never really like vanilla. Might try it out!

D Breyer
06-21-2006, 10:25 PM
I enjoy both.. nitrean is good stuff.

great job stickin with the diet degroff. have you been taking pictures? it would be cool to see weekly pictures you know?

06-21-2006, 10:51 PM
Measurements: 06/07
Biceps = 14.5in
Waist = 32.5in
Leg = 22in
Chest = 41.5in

Measurements: 06/21
Biceps = 14 3/8in (-1/8)
Waist = 32.25in (-.25) (Flexing abs its 32, gonna keep doing it this way:thumbup:)
Leg = 21.5in (-.5)
Chest = 40.5 (-1) (did this measurement 3 times)

All measurements went down. I do all of them flexed cause thats how I do it. My chest and legs really surprised me, but thats where most of the fat is this point.

06-21-2006, 10:54 PM
DB - No pictures, i need to get my camera from my girls house (still her camera, atm). I'm gonna take some pictures Sat/Sun depending on if i go to the mountains again.

weighed myself at school today, missed yesterdays weigh in (forgot to do it, can you guys guess why? LOL). Weighed 172, which made me happy cause I must be really depleated (178 on monday).

06-22-2006, 07:04 AM
Diet Thursday AM: 75% of total cals
P = 107
C = 69
F = 35

Total 1017, this will all be eatin until preworkout shake tonight!

06-22-2006, 09:38 AM
Can't be long now... enjoy the carb load :thumbup:

06-23-2006, 02:28 PM
Pre-Carb load workout:
Leg Press 2x12, 2x8
Leg Curl 4x12
Calf Raises 2x12
Hammer Bench 2x12, 10
Hammer Row 2x12, 10
Supinated Pullups Bw 2x12
Hammer Incline 2x10
Tricep pressdowns 2x12
Lat Raises 2x12

good workout last night! Ate about 300g of CHO last night before midnight. 764g left to go.

About to start my first of two burritos...
Then 30ozs of homemade fries...
Then ~4cups of rice...

Here's Todays Fitday (http://fitday.com/WebFit/PublicJournals.html?Owner=ddegroff)
And whatever I can find at my gf's mom's house!

Probably gonna split the workout up tomorrow. I feel like my legs are getting neglected because my front squats arn't up to par. SO here's what i'm thinking:

Sat AM:
Squats 5x5
GM's 5x5
Lunges 3x6
Military Press 2x6

Sat PM:
Deads 3x3-6
DB bench 3x3-6
Pullups 4x6
Incline DB 3x6
One Arm rows 2x6
Bi's/Tri's 2x8

06-23-2006, 03:38 PM
I see in your future, a burrito, slightly sandwhiched between two pieces of sourdough bread....

We call it, the mexican sandwhich.

06-23-2006, 04:21 PM
We are all such fatties!!

Look at all the carbs we get to eat!

06-25-2006, 05:53 PM
Saturday's Carb loaded Workout: Day 6, 3rd week

Decided to do full body, instead of splitting it up.

Deads 275x5, 285x4, 295x4 (straps:cry:)
DB Bench x90x6, 90x5*
One Arm Row 95x6, 2x100x6
Incline BB bench 2x155x6, 160x6
Pullups (sup) 3xBW+20x6**
FS 135x6, 145x6, 155x5***
Lat raises 3x25x6

*I get stuck at the bottom need like a finger tip's worth of help and I could get the last rep. Next week...
**Much easier than I expected
***The weight is continually going up, i could have got that last rep but my shoulders were soo tired.

My weight Thursday night precarb load was 172 (with shoes), Saturday postworkout was 178. Official weighin is Tuesday so we'll see where I am.

Gonna cut back the cals today, kinda went crazy with the food selection yesterday (s'mores come to mind:clap: ) Didn't go to far over maintenance. No pictures this week... Not as happy as I thought i'd be so i'm gonna go for the fourth week and do pictures next saturday. Then evaluate where I wanna go from there.

Zek - Haha, those burritos were tough, but soo good
JBC - Carb load went really well this week, already planning for this week!

06-25-2006, 07:31 PM
I dont think im cutting down as low as you (just personal preferance). So I should be done this dieting in 2 weeks.

Anyways. Do you plan on using the UD2 for mass gains? Its really exciting to think of the normal muscle gains with regular bulking but without as much fat.

I'd like to cordinate builts BGB with the UD2 for mass gains but I dont think that will work...i dunno what do you think?


06-25-2006, 09:18 PM
We'll see the thing i've been using to test my bf is really not that accurate. Also you did PSMF after your cut so i'm sure your close than Iam. 'Cause i've been maintaing since the beginning of May. SO I think I'm probably a little higher bf then you but my end goal is ~9%. I consider my body a very important advertising element, so the more cut I look the more people will believe what I say (said I know but thats the way it is).

I didn't even read the final part about bulking with UD2 so i haven't really looked at it. It seems like it would work. I don't think you could follow BGB to the T but I'm sure you could use the ideas (verticle pulling, horizantal pulling, pushing, etc). I'll read over that last part and see if my thoughts have changed.

After I get where I want to be look's wise I'm gonna go through a strength phase to get my numbers up then go on a bulk right after my bday which is the end of August.

EDIT: Just looked over BGB and the UD2 for mass. It would be hard to follow it to a T. The reason being the second two workouts (high intensity/Power) really need to be full body (i'm looking into splitting the power workout). I think the best way to get the full effect of UD2 for mass is following the workout that lyle has in his book. NOW i would say to include the ideas of BGB. Each day do different back movement, rows/ chinups/ deadlift, same with chest decline/incline/flat. Then the verticle press, legs ect. The rep scheme would be different than BGB because they rep ranges are one of the most important parts of UD2.

Day:1 All 6-12sets, 12-15reps
Flat Bench
Bi'ss/Tri's 4sets

Day:2 All 6-12sets, 12-15reps
Lat Raise/overhead press 4sets
Calves 4sets

Day3/4 light cardio

Day 5:
HIT workout, something like what i did thursday

DB bench
OH Press

I just came up with that routine, seems worth a try to me. Since my bulk is soo far away i haven't even thought about what i'm gonna do. But give me your opinions...

06-25-2006, 10:41 PM
The workout you posted looks fine.....I just dont know if Im going to use the UD2 for mass gains or just go on an all out bulk.

Nobody likes to get fat but we all like building muscle....Just reading over lyles partitioning segment got me imagining myself in 6 months much bigger and stronger but with an extra 10 pounds of fat (not even counting muscle/water retention). If I were to use the UD2 I could keep my fat-gain to a minimum while pushing enough calories/macros into my muscles to make them grow. So if I were to go on an all out bulk i'd have to bulk on lower calories to keep fat gain small but this will slow down my muscle building....Maybe I could just all out bulk and then PSMF if I get to fat....then do the UD2 again when summer rolls around. Im looking more into everything...I just like to plan out things before-hand so i can work out some problems.


BTW i'll probably go on another "weight break" and leave the weights/cardio/diet alone for a week. So I can recover...This will be after the UD2 is over. Then i'll lift/eat/train normally for another week and then start my bulk either doing the UD2 or regular.

06-26-2006, 10:33 AM
Hey, it's monday.... Say goodbye to brain power :D

Be safe until thurs, when the brain pain goes away!

UD2 seems to be working for me only after two weeks of semi strictness with it. Using it for mass gains however... I just don't see it being optimal.

06-26-2006, 11:13 AM
I'm not really sure about UD for mass gains either. JBC just asked and it got me thinking. I may try it or may not, its more than a few months away anyway.

Haha, yeah its the end of the month which means my boss is breathing down my neck to hit my quota. Whats funny is the only thing that happens if we do make it is he gets a bonus. But anyway I'll be brain dead till thursday so we'll see how well that goes.

Another week, more fat loss!

06-26-2006, 11:15 AM
Diet: Low carb day 1 week 4
P = 231
C = 67
F = 328

Total Cals 1377

Gonna try less fat more protein, see if I notice more results. Also i bought these Instone MRP's from work. It was like $15 for 20 packets. They have good ingrediants well see how they taste today.

Workouts later tonight, should be fun :thumbup:!

06-26-2006, 11:28 AM
I'm not really sure about UD for mass gains either. JBC just asked and it got me thinking. I may try it or may not, its more than a few months away anyway.

Haha, yeah its the end of the month which means my boss is breathing down my neck to hit my quota. Whats funny is the only thing that happens if we do make it is he gets a bonus. But anyway I'll be brain dead till thursday so we'll see how well that goes.

Another week, more fat loss!


Seriously, i make $500, my boss makes $2,500!!!! I hate working for other people!!!! If only he knew how stupid this low carb thing makes me on mondays! he would not be happy! :D

Keep up the great work bro, thanks for being such an enocouragement!

06-26-2006, 11:42 AM
Same to you man, it nice knowing someone else is struggling to think!

i work at a gym so all the trainers are like WTF is wrong with you. Then I tell them and i get the craziest looks. I begin to tell them about insulin sensitivity, cathocolmines (sp?) and how they mobilize fat. I pretty much lose them at cath... lol

06-26-2006, 11:53 AM
Same to you man, it nice knowing someone else is struggling to think!

i work at a gym so all the trainers are like WTF is wrong with you. Then I tell them and i get the craziest looks. I begin to tell them about insulin sensitivity, cathocolmines (sp?) and how they mobilize fat. I pretty much lose them at cath... lol


I was telling my cousin about Cathcolamagiggers the other day... He was like, "you lost me before you started......"

06-26-2006, 12:05 PM
What's the motivation for more protein, less fat?

Thinking in terms of gluconeogenesis I would've thought the opposite would be preferable.

06-26-2006, 12:15 PM
Starters I have to leave my house to go to class and i wont be back till 10pm PWO tonight. I need to be able to take all my food with me. So thats in the form of nitrean/instone. Can't really carry OO with me for that fat. Also I have no food here to eat, so yet another reason. SO really i'm just tryin it out see what happens. So its more availability than science to why my diets like this today.

06-26-2006, 12:18 PM
Makes sense :)

06-26-2006, 10:09 PM
Low carb workout: Day 1 week 4
leg curl 6x15
leg ext 6x15
Ham Flat bench 6x15
Ham Row 6x15
Lat Raises 3x15
calf Raises 3x15

workout blew same ol' story for today. The different diet really worked today, surprised me. Thinking of upping the fat tomorrow, but CHO's will be around the same.

06-26-2006, 10:29 PM
ah young padawon.

You have joined the dark side with your gatorade consumption:evillaugh

Pull up a chair. Darth vadar was about to finish his death star plans..:p

06-26-2006, 10:34 PM
But mine isnt during my depletion workout, Lol. Its during my lame as **** aerobics class.

I just baught some mix today, I used to by this stuff like crazy when i was younger. Oh the memories...

But my question is have you ever mixed the gatorade powder and vanilla nitrean?

Think orange vanilla and you get everything the body needs.

D Breyer
06-26-2006, 10:50 PM
I'm going to have to try that gatorade and nitrean mix.

Good to see you're stayin with it, post some pics again man.

06-26-2006, 10:53 PM
Saturday pics for sure, it will mark the end of 4weeks of UD2.

06-27-2006, 02:10 AM
ooo pics :clap:

06-27-2006, 08:26 AM
Diet Low Carb: Day 2 week 4
P = 191
C = 37
F = 54

Total Cals 1448

Gimp - great now I'm gonna have to post pics, LOL. J/K should be a good week adjusted the cal intake, seems to be working. Added some OO just for you GIMP!

06-27-2006, 08:39 AM
good luck on the carb depletion diet! tough ****.

06-27-2006, 10:15 AM
Dangizzle! Is it pic time again?!?

06-27-2006, 12:42 PM
Final Low carb Workout: Day 2 week 4
Leg curl 5x15
Leg Ext 5x15
Incline Hammer press 6x15
hammer Pulldown 6x15
Curls/Arm Ext/ Lat Raises 1x15

My not seem like much for almost 4weeks, but I did lose an inch from my chest and almost 1/2in from my waist. Plus I'm a lot leaner!

Probably the best day two workout to-date. Think i'm kinda get use to this kind of workout and took 20g/5g of Whey/Creatine preworkout (thanks Zek :thumbup:). Since I did the extra press/pull not too much work for the bi's/tri's. Doing 10lbs lat raises made me feel like a girl, so I stopped.

Stump - Thanks Stump! your comments are always welcome.

Zek - Yes Yes it is, well on Saturday.