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Darcy Tucker
02-25-2007, 01:07 AM
This past year has been the absolute worst of my life for traning. I think I lost about 20 lbs of lbm but oh well what can you do. I"m doing a psmf of 12 days then carbing up for two days, going on maintenance for a week and then doing another 12 days I think depending on how things go. I'm eating about 1200 calories which seems a bit high. I have 150 lbs of lbm i think and I weigh around 185 lbs. I'm making this journal just to show the progress and will have my starting pics posted tomorrow.

Day 1 went well and I was using an EC stack for the first time with very small dosage of ephidrine. It went smoother than I thought because I don't like stimulants at all. Eating went very well too.:clap:

Darcy Tucker
02-25-2007, 04:47 PM
Day 2:

I'm gonna have about 1200 calories today. Nothing has been difficult yet. I think I have too many calories but I don't want to dip any lower considering I have about 150 lbs of lbm.

Darcy Tucker
02-26-2007, 11:13 PM
Day 3:

Went well.

HeavyBomber
02-26-2007, 11:44 PM
If I limited my diet to 1200 calories I would disappear dude.

Bob
02-26-2007, 11:59 PM
Dude... there are women on this site who in the 130's who are ripped who eat way more then 1200 cals...

You have bad info if you think 1200 cals is high!!

Darcy Tucker
02-27-2007, 09:39 PM
Day 4: Went well

Darcy Tucker
02-28-2007, 04:43 PM
Day 5:

Chest Press (Pin 2)
75 x 4 x 4
210 x fail
195 x 5 (It's weird that my strength didn't go down all that much)

Shoulder Press (Pin 8)
30 x 4
135 x 2

Chins
10 of them


I decided that I could have a cheat meal today because my body fat is like 16% I think. On the next cycle there will be no cheat meals. I had a wendy's double combo with a baked potato and extra sour cream. My total calories for the day will be 1850.

Darcy Tucker
03-02-2007, 12:43 AM
Day 6:

Went pretty well. I might have had a bit too many calories as I snuck in two light beers.

Darcy Tucker
03-02-2007, 11:59 PM
Day 7:

I had red lobster and beer. That can't be good. But one thing is for sure and that is that I love red lobster and beer.

Chris686
03-03-2007, 12:43 AM
This doesn't look safe or smart.

Good luck.

Darcy Tucker
03-03-2007, 10:55 PM
Day 8:

Went good. Truthfully I don't have a scale or anything like that but judging by the mirror I'm shedding bodyfat and I feel great about it. I've dieted slowly before but that truly is a mental grind. This isn't so bad at all. Well see though. I lost a lot of lbm because of other reasons. I just want to shed all my bodyfat and start weighttraining from there again. Too much time and muscle have been lost.

Darcy Tucker
03-05-2007, 12:51 AM
Day 9: Done

Darcy Tucker
03-17-2007, 01:54 AM
Day 10-20:

Everything has been alright. Most of the time there has been dedication with a few blowups I just end up calling them refeeds refeeds. Usually after 3 days I go a tad bit crazy in the head. I still don't have a scale or anything like that and just going by the mirror. I'm gonna try to go 3 days on..1 day maintenance.

Darcy Tucker
03-17-2007, 01:56 AM
Chest Press (Pin 2)

210 lbs x 5

Squats

225 lbs x 3

Shoulder Press (Pin 8)

30 lbs x 4
140 lbs x 2

Pullups x 15

Darcy Tucker
03-17-2007, 01:56 AM
Chest Press (Pin 2)

70 lbs x 4 x 4
225 lbs x 2 (almost 3)
+ 1 negative

Pullups V x 7

VikingWarlord
03-17-2007, 10:28 AM
Dude...have you actually READ the book? Judging by this journal, my guess is no. How much protein are you getting in? How many carbs? How much fat? Do you know what PSMF even means?

Do yourself a favor and get the book before attempting this again. At the least, read the "Check out this threesome" log where 3 of us are doing this thing the right way. It's still a crazy experiment, but it's possible to minimize the impact. Alternatively, register at www.bodyrecomposition.com and learn.

If you keep doing this the way you are, you're going to hurt yourself.

Darcy Tucker
03-20-2007, 02:50 PM
Dude...have you actually READ the book? Judging by this journal, my guess is no. How much protein are you getting in? How many carbs? How much fat? Do you know what PSMF even means?

Do yourself a favor and get the book before attempting this again. At the least, read the "Check out this threesome" log where 3 of us are doing this thing the right way. It's still a crazy experiment, but it's possible to minimize the impact. Alternatively, register at www.bodyrecomposition.com and learn.

If you keep doing this the way you are, you're going to hurt yourself.


I do own the book. I have included a flax oil, multivitamin, Ec Stack. I have slightly modified the fast so I go 4 days on, at 1000 calories with 200 grams of protein, then 1 day with 2500 calories. I feel good and healthy, and I find this much more tolerable than slow dieting. To each his own I guess.



Tuesday March 20 2007:

chest press (pin 2)

70 x 4 x 4
225 x 3

shoulder Press (pin 8)

30 x 4
140 x 4

pullups x 25

deads (small bar)

135 x 6
225 x 4
315 x 1

Darcy Tucker
04-04-2007, 02:28 PM
This beautiful sport is very humbling.

Chest press (pin 2)

70 x 4 x 4
240 x 2
225 x 2

Shoulder Press (pin 8)

30 x 4
150 x fail

Pull ups x 23

Smith Deads

135 x 4
225 x 5
315 x 1

Darcy Tucker
04-04-2007, 02:29 PM
Bench Press (freeweights)

135 x 4
225 x 1.5
180 x 6 x 3 booooo

Shoulder Press (pin 8)

30 x 4
150 x fail
110 x 4

Chins x 20

Db rows 55 lbs x a lot

Squats

135 x 10
225 x 5

Darcy Tucker
04-04-2007, 02:30 PM
No more messing around. My psmf has been full of late night binges. I'm still losing bodyfat but enough is enough. Starting today I swear I'm going fully through with it.

Darcy Tucker
04-04-2007, 11:13 PM
Well start over I guess.

Day 1:

1300 calories
only 160 g of protein

Darcy Tucker
04-06-2007, 12:15 AM
Day 2: wow that wasn't good.

Darcy Tucker
04-09-2007, 09:21 PM
Day 1:

Chest Press (Pin 2)

70 x 4 x 4
240 x 2
225 x 4

Shoulder Press (Pin 8)

30 x 4
150 x fail

Pullups x 25 (much easier than before)

Deads

135 x 4
225 x 4



Eating

-1 can of peanut satay tuna
-1 wild salmon fillet
-1 tandoori chicken breast
-3 cups of broccoli
-6 scoops optimum cookies and cream whey

Total

1184 calories
216 grams of protein

Darcy Tucker
04-11-2007, 12:17 PM
Day 2:

Still sore.

Eating

- 2 cans of satay peanut tuna
- 2 wild salmon fillets
- 1 tandoori chicken breast
- 4 scoops of optimum cookies n' cream whey
- 3 cups of broccoli with a tad bit of soy sauce
- 1 cup of mushrooms
- a small amount of doritos

Total

1250 calories
201 grams of protein

Darcy Tucker
04-11-2007, 07:10 PM
Day 3:

Eating

- 7 chicken breast deli slices
- 4 scoops of optimum cookies and cream whey
- 3 tandoori chicken breasts
- 3 cups mushrooms
- 1 can of spicy peanut satay tuna

Total

1262 calories
237 grams of protein

I think I'm at about 177 lbs and awhile back I had 155 lbs of lbm. My legs are looking very skinny with no real striations. My chest keeps shrinking but I don't appear to be losing muscle mass. I think I am going to have to deal with loose skin around my chest for awhile and hopefully it sorts its stuff. No signs of my abdominal muscles just yet. I'm taking this all in stride as I feel I've wasted a good 2/3 years of hard work. Once I'm cut I'm pretty confident I'm gonna stay lean and just increase muscle mass slowly. I really seem to hold my bodyfat in weirder places than most people which sucks.

Darcy Tucker
04-12-2007, 05:33 PM
Day 4:

I'm on quite a role. I haven't had this much discipline at the dinner table in a long time. The thermogenics are definitely helping seeing as though I could hardly get out bed this morning. I'm gonna do another full body workout tomorrow. I plan on going 12 days on this PSMF, then a week maintenance, and finish with another 12 day PSMF. One thing is for sure and that is that I am going to really try to build up my back after the cut.

Eating

- 4 scoops of optimum cookies and cream whey
- 1 can of spicy peanut satay tuna
- 4 cups of broccoli
- 1 lamb souvlaki
- 2 salmon fillets
- 0.5 tbsp of flax oil

Total

1300 calories
183 grams of protein (isn't high enough because of how much fat is in the
souvlaki)

Darcy Tucker
04-14-2007, 12:12 AM
Day 5:

Eating

- 2 scoops of Optimum Cookies and Cream Whey
- 1 lamb souvlaki
- 10 ounces of steak
- salad with red wine vinagrette dressing
- 0.6 cup crab legs
- 0.5 cup broccoli
- 160 calories of cheese
- 2 breakfast sausages

Total

1600 calories
184 grams of protein




This was a bit of a bad day because I was constantly on the go and ended up going to my family's home. I think I recovered decently though.



Barbell Rows

95 x 10
185 x 10
135 x 15

Chest Press (Pin 2)

70 x 4 x 4
240 x 3 (new pr)

Shoulder Press (pin 8)

30 x 4
130 X 3

Leg Extensions (round pad)

60 x 6
135 x 10
180 x 10
225 x 6
255 x 6

I weighed in at 171 lbs when I used to weigh 206 lbs. Yikes my year of non activity must have killed my gains.

Darcy Tucker
04-14-2007, 04:57 PM
Day 6: Halfway there.

Eating

- 2 scoops of Optimum Vanilla Whey
- 3 scoops of Optimum Chocolate Mint Whey
- 6 No Name BBQ Chicken Breasts
- 3 cups of mushrooms

Total

3000 calories
207 grams of protein





I'm getting really lightweight and I don't seem to have near as much muscle as I thought. Oh well I guess it's a learning experience. On a positive side I found out that Optimum Chocolate Mint is badass and the Vanilla flavour is kinda nasty. Today was a carb up. Days 7-12 should be spot on.

Freakish
04-14-2007, 06:04 PM
your caloric intake is way too low in my opinion.

Darcy Tucker
04-15-2007, 11:19 PM
Day 7:

Eating

- 6 scoops of Optimum Chocolate Mint whey
- 10 large shrimp
- 2 salmon fillets
- 1 lamb souvlaki
- huge late night binge

Total

3000 calories
260 grams of protein




I am going to workout tomorrow. I don't think the "accident" carb-load last night and tonight will have any major consequences. I get upset at myself but at the same time it's still early and maybe it will help to spare some lbm.

Darcy Tucker
04-16-2007, 07:39 PM
Day 8:

Eating

- 8 scoops of Optimum Chocolate Mint whey
- 0.5 tbsp of flax oil
- 2 salmon fillets
- 4 cups of broccoli

Total

1240 calories
233 grams of protein

Darcy Tucker
04-18-2007, 04:41 PM
Day 9:

Eating

3000 calories


These carbups are not intended but I don't get upset. I am making great time and losing lbm is the worse thing that can happen. My goals have been reset and all is good.

Darcy Tucker
04-18-2007, 04:47 PM
Day 10:

Eating

- 8 scoops of Optimum Chocolate Mint Whey
- 0.5 tbsp flax oil
- 2 salmon fillets
- 2 cups of broccoli

Total

1200 Calories
228 grams of protein


Chest Press (Pin 2)

75 lbs x 4 x 4
240 lbs x 2
250 lbs x 1
180 lbs x 10

DB Shoulder Press

45's x 6 (leaned back quite a bit)

BB Rows

135 lbs x 10
225 lbs x 5 x 3 (heavy for me now)

Squats

135 lbs x 10 (weak ass legs)

Darcy Tucker
04-21-2007, 03:13 PM
Day 11 and 12:

Carbups

Freakish
04-22-2007, 08:49 AM
id die on that cut.

Darcy Tucker
04-30-2007, 03:34 PM
I agree this journal is a joke but it does the job for me. I keep going backwards/forwards but oh well if it organizes me. I have stopped smoking, and have much less distractions now that certain influences (friends) are not living with me right now.

Day 2:

Eating

-0.5 tbsp flax oil
-6 scoops Optimum Chocolate Mint Whey
-2 cajun chicken breasts
-4 cups veggies
-1 can of tomato/onion tuna

Total

1200 calories
208 grams of protein


Chest Press (Pin 2)

75 lbs x 4 x 4
165 lbs x 2
270 lbs x 1
225 lbs x 3

Squats

155 lbs x 10 (narrow stance)

Chins x 5 x 5
Pullups x 5 x 5

California Shoulder Press (Pin 6)

120 lbs x 2

Ball Crunch 2 sets of 10
Dip Hold Static Raises 2 sets of 10



*** Once I get a really low bodyfat I'm gonna perform Chris Mason's Hardgainer plan with only a little calorie surplus. I'm not really concerned about my strength or lbm right now because I know I am gonna make the best gains of my life right away this psmf is over. I can just feel my body getting ready to grow.

Darcy Tucker
05-01-2007, 10:39 PM
Day 3:

Eating

-2 scoops of Optimum Chocolate Mint whey
-steak
-1 tbsp flax oil
-medium mcdicks fries
-double cheeseburger
-bacon cheeseburger
-fajita wrap
-curly fries
-2 beers


Total

TOO MUCH




*** Next 9 days will be disciplined!

Darcy Tucker
05-07-2007, 02:35 PM
Oh **** i'm really not good with following guidelines but anyways things are good.

I'm seeing some cuts now and that's only fueliing my desire to stick with everything. I'm actually on day 4 now of 12 and won't stray at all anymore. I add in some carbs but still hit the right amounts of everything.



Chest Press (Pin 2)

75 lbs x 4
165 lbs x 2
210 lbs x 6 (less weight and more reps than usual but i'm so depleted)

Cali Press (Pin 6)

120 lbs x 3

Squats

155 lbs x 15 (piece of cake..haha)

Pullups x 5 x 5
Chins +10 lbs x 5 x 5 (piece of pie)

Ball Crunches 2 sets of 10
Dip Hold 1 set of 10
1 set of 8


Weighed in at a depleted 169 lbs but I am sure I could pack on 10 lbs in a day or two. Gotta start tanning for my new pics. Things are looking great.

Darcy Tucker
05-08-2007, 11:50 PM
Day 5:

Aiight..I had some cereal and perogies but kept at 1500 calories with 200+g protein. Gotta get more strict.

Darcy Tucker
05-09-2007, 09:47 PM
Day 6:


aaight...no working out

Darcy Tucker
05-10-2007, 10:26 PM
Day 7:

Not aiight..had a late night wendy's binge. I worked a lot of hours today and must have burned 1000 calories. I'm i'm gonna refeed I might as well have done it right. I'm a little bitch with excuses.

Darcy Tucker
05-11-2007, 11:06 PM
Day 8:

I was going fine until I saw perogies at 1am. Big carbup=i suck and won't get my six pack. I suck.

Darcy Tucker
05-13-2007, 09:12 AM
Day 9:

Solid eating day

Darcy Tucker
05-17-2007, 10:42 PM
Day 1:

Good. I'm trying to get the bare minimums for calories. My magic number is 1300 calories with 235 g protein. 12 days of this and i'm gonna be doing great. I have started tanning for my after photos. Gonna hit the weights tomorrow. Rock on.

Mr. D
05-17-2007, 11:40 PM
no offense man, but it doesnt seem like you have the discipline to do a proper PSMF. Every other post is about a binge or caving in.

Its a very extreme diet that requires extreme dedication. why not go with a more moderate deficit, one that doesnt have you giving into wendies and perogies all the time?

Or look into UD2.0. Its 4 days of low cal/low carb, followed by carb load. The shorter timespan of low cal might be more within your "ADD" range.

Darcy Tucker
05-18-2007, 10:31 PM
It's all good in this hood. It's accomplishing my goals.

Day 2: aiight but no working out though

Darcy Tucker
05-20-2007, 10:12 PM
Day 3 and 4:

Aiight but no working out. Everything is closed.

Darcy Tucker
05-25-2007, 11:33 PM
Chins +25 lbs

2 sets of 5 reps

Pullups + 25 lbs

x 3

Bench Press

135 lbs x 4
205 lbs x 3 (no spotter, could have done more)

Cali Press (pin 6)

130 lbs x 1

Deadlifts

135 lbs x 5
225 lbs x 3
275 lbs x 3

Ball Crunch 2 x 10
Dip Hold 2 x 10

Hiit on Elliptical x 3 minutes

Darcy Tucker
06-06-2007, 11:22 PM
Deads from Rack

205 lbs x 4
275 lbs x 4

Darcy Tucker
06-11-2007, 03:08 PM
Dips (Pins 11)

BW x 5
+45 lbs x 5
+70 lbs x 5
+80 lbs x 5

Chins

BW x 5
+25 lbs x 5 x 3

Darcy Tucker
06-12-2007, 07:27 PM
Here is the deal. Getting rid of the last pudge with a psmf is getting very difficult. I'm creating a new gameplan.

Day 14:

1800 calories with 200+ grams of protein
HIIT 3 minutes

Day 13:

HIIT 4 minutes

Day 12:

HIIT 5 minutes

Day 11:

1800 calories + 800 carb calories = 2600 calories
HIIT 6 minutes

Day 10:

1800 calories
HIIT 7 minutes

Day 9:

1800 calories
HIIT 8 minutes

Day 8:

1800 calories
HIIT 9 minutes

Day 7:

1800 calories
HIIT 10 minutes

Day 6:

1400 calories (carbs are cut)
HIIT 11 minutes

Day 5:

1400 calories (carbs are cut)
HIIT 12 minutes
NO MORE LEG TRAINING

Day 4:

1400 calories (carbs are cut)
HIIT 13 minutes

Day 3:

1400 calories + 1600 carb calories =3000 calories
NO WEIGHT TRAINING OR CARDIO
Decrease sodium by half of daily average but do not go below 1500 mg,
DO NOT EAT VEGGIES OR EGGS

Day 2:

KEEP EVERYTHING THE SAME. DRINK ADEQUATE H20.

Day 1:

2600 calories = -400 carb calories
DRINK ONLY WHEN THIRSTY.

samj
06-13-2007, 02:54 AM
when you say pin8 pin2 etc you dont mean the smith machine do you?
if thats you at current in your picture i would BULK

Darcy Tucker
06-13-2007, 12:52 PM
Thank you for that informative post.

Darcy Tucker
06-14-2007, 12:14 PM
Day 14 and 13:

They are done well.

I'm sick right now so the cardio has been a no go but I'm still in a major deficit so I think it's aiight. Just wish I could get over being sick.

Darcy Tucker
06-14-2007, 09:50 PM
Day 12: Good

Darcy Tucker
06-15-2007, 11:07 PM
Day 12 and 11:

These will count as my carb up. I've been working like 12 hours days and it's been brutal in regards to meal preparation. I wish I could have done this a bit more precise. Tomorrow I will have to wake up early and buy groceries or something. I can't let things slip anymore than they have.

Darcy Tucker
06-15-2007, 11:33 PM
Dips (Pin 11)

BW x 5
45 lbs x 5
90 lbs x 5

Shoulder Press (Pin 13)

115 lbs x 6 (form was tough to get used to with new powercage)

Chins

BW x 5
25 lbs x 5 x 3

Darcy Tucker
06-16-2007, 11:10 PM
Day 10:

I don't know??? I think it was alright. I had two big Tuna Melt subs from Mr. Sub (seemed to be drenched in mayo though), 3 scoops of whey and a piece of toast with some tuna on it.


Days 9-4 are now gonna be at 1400 calories. This is for real. No messing around this time.

Darcy Tucker
06-17-2007, 12:51 AM
Days June 18- June 27: (No training after)

1500 calories (high sodium)

-7.5 scoops of Optimum Chocolate Mint Whey
-steak wrapped in bacon
-sausage filled with cheese
-2 cups of strawberries
-0.5 cups of blueberries

Day 3: Carbup (2700 calories)

-no cardio
-no lifting weights
-decrease sodium drastically to 1500-2000mg with spring water,rice and whey
-no veggies or eggs


Day 2: 2400 calories

-same

Day 1: 2400 calories

-eat more protein and 25% less carbs
-drink only when thirsty

Take Pics

Darcy Tucker
06-18-2007, 07:12 PM
Squats

135 lbs x 5
185 lbs x 5
205 lbs x 5

Barbell Rows (straps)

135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 6

Situps x 20
Leg Lifts Over Head with Pause x 10
Situps x 20
Leg Lifts Over Head with Pause x 4 failure

Darcy Tucker
07-10-2007, 12:43 PM
Squats (Pin 9)

135 lbs x 5
225 lbs x 4
285 lbs x 2 (body kept tight but not so clean)

Chins + 45 lbs

5x5x5

Dips

+ 45 lbs x 5
+ 90 lbs x 3

Darcy Tucker
07-18-2007, 08:50 PM
Chins +55 lbs

x 5 x 3 x 3

Squats (17/9)

135 lbs x 5
225 lbs x 7 (keep em clean! 20 reps is not far away)

Bench Press (11/6)

135 lbs x 5
235 lbs x FAIL
205 lbs x 3

Darcy Tucker
07-25-2007, 02:18 PM
Chins +55lbs

x 3 x 3 x 3

Shoulder Press

115 lbs x 6

Darcy Tucker
07-27-2007, 11:57 AM
Squats

105 lbs x 5
225 lbs x 10 (go deeper)

Darcy Tucker
07-31-2007, 12:08 PM
Bench Press

175 lbs x 5 x 5 x 5 (easy)

Chins + 55lbs x 3 x 3 x 3 (no improvement)

Shoulder Press

135 lbs x 1 x 1

James

Bench Press

85 lbs x 5 x 5 x 5

Chins

BW x 7 x 7 x 6

Darcy Tucker
08-06-2007, 06:11 PM
Bench Press (11/6)

135 lbs x 4
185 lbs x 4
205 lbs x 4

Chins x Bw

5x5x5x5x5x10x5x5x5=50:shoot:

2 laps

Darcy Tucker
08-29-2007, 05:26 PM
I'm doing more of a UD2 now. I'm giving myself one month to get in the best shape of my life. I'm having so much trouble keeping up in MMA classes its so frustrating.

Tuesday

-circuit training
- dips, chin ups, and front raises with 25lbs

10 sets of 5 reps = 50 reps each

Wednesday

two rounds of 5 minutes jogging with a one minute break
-intensity was around 165bpm and 185 bpm max.

Darcy Tucker
09-06-2007, 12:26 AM
Bench Press (11/6)

185 lbs x 5 x 5 x 5 (easy)

Chins + 10 lbs

5 x 5 x 5 x 5 x 10 x 5 x 5 x 5 x 5 = 50 reps

Front Barbell Raises

65 lbs x 5 x 5 x 5 (watch out ...dangerous)

Squats (17/9)

135 lbs x 10 x 10 x 10


*** stretches

Darcy Tucker
09-10-2007, 11:21 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 4
195 lbs x 5 x 5 x 5


Chins +15 lbs

x 50 reps

Front Raises

45 lbs x 5 x 5 x 5

Squats (17/9)

155 lbs x 10 x 10 x 10


Stretches x Pin 14


Ted

Bench Press

135 lbs x 10
185 lbs x fail
155 lbs x 2
135 lbs x 5

Chins x BW

x 21 reps

Front Raises

45 lbs x 5 x 5 x 5

Squats

135 lbs x 10
155 lbs x 10
165 lbs x 10

Darcy Tucker
09-10-2007, 11:23 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 4
195 lbs x 5 x 5 x 5


Chins +15 lbs

x 50 reps

Front Raises

45 lbs x 5 x 5 x 5

Squats (17/9)

155 lbs x 10 x 10 x 10


Stretches x Pin 14


Ted

Bench Press

135 lbs x 10
185 lbs x fail
155 lbs x 2
135 lbs x 5

Chins x BW

x 21 reps

Front Raises

45 lbs x 5 x 5 x 5

Squats

135 lbs x 10
155 lbs x 10
165 lbs x 10

Darcy Tucker
09-14-2007, 12:40 AM
Dips

+45 lbs x 5
+ 70 lbs x 5 x 5

BB Rows

135 lbs x 10 Shrugs x 20
185 lbs x 10 Shrugs x 20
225 lbs x 10 Shrugs x 20

Squats

135 lbs x 10
205 lbs x 10

Ted

Dips

BW x 36

BB Rows

135 lbs x 12 Shrugs x 20
185 lbs x 10 Shrugs x 20
225 lbs x fail Shrugs x 12

Squats

135 lbs x 10
205 lbs x 10 x 10
135 lbs x 20

Darcy Tucker
09-17-2007, 07:50 PM
Bench Press (11/6)

45 lbs x 10
135 lbs x 5
205 lbs x 5 x 5 x 5 (easy)

Chins + 20 lbs

x 50 reps

Ted

Bench Press

45 lbs x 10
135 lbs x 5
155 lbs x 2

140 lbs x 5 x 5 x 4 (retry)

Chins

x 30 reps

Darcy Tucker
09-21-2007, 01:18 PM
Light workout because i"m sick.

Dips

Bw x 5 x 5
+72.5 lbs x 5 x 5 x 5

Darcy Tucker
09-28-2007, 07:14 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 5
210 lbs x 5 x 5 x 5

Chins +25 lbs

x 50 Reps

Darcy Tucker
10-03-2007, 10:54 AM
IN A HURRY:

Bench Press (11/6)

45 lbs x 5
135 lbs x 5
215 lbs x 5 x 5 x 5 (repeat next week as it was hard)

Chins +30 lbs

x 5 x 5

Darcy Tucker
10-09-2007, 10:37 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 5
215 lbs x 5 x 5 x 5 (increase weight next week)

Chins + 30 lbs

x 50 reps

Darcy Tucker
10-13-2007, 02:14 PM
Dips

BW x 5
+80 lbs x 5 x 5 x 5

Shrugs

135 lbs x 10
205 lbs x 20

Darcy Tucker
10-18-2007, 01:02 AM
Bench Press (11/6)

45 lbs x 5
115 lbs x 5
220 lbs x 5 x 5 x 5

Chins + 35 lbs

x 20

Haven't done legs in a long time because I have been jogging every night. Gotta change it up.

Darcy Tucker
10-28-2007, 11:01 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 5
225 lbs x 5 x 5 x 5

Chins + 45 lbs

x 5

Darcy Tucker
11-04-2007, 08:06 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 5
230 lbs x 5 x 5 (Repeat till I get three sets)

Chins + 45 lbs

x 20 Reps

Darcy Tucker
11-20-2007, 09:35 PM
Bench Press (11/6)

45 lbs x 5
135 lbs x 5
235 lbs x 4 x 4

Chins + 45 lbs

x 15 reps

Darcy Tucker
11-25-2007, 06:42 PM
At the end of the summer I was a depleted 162 lbs. Since that span I have gained about 30 lbs in 3 months to put me at around 192 lbs. I feel that I have improved my lats and biceps quite a bit. My chest is the strongest it has ever been having maxed today at 255 lbs for 2 reps. I haven't been doing much for legs because I've been skimping out but oh well. I'm gonna cut up again to get in good form for Ju-Jitsu. I do not want to be competing at 190 lbs + weight class. Ideally I'd like to be a ripped 170 lb although I might have too much lbm to make that realistic.

I'm so tired of complicated diets. I'm just gonna psmf the weekdays and eat around 4000 calories a day Friday and Saturday at least till I get to single digits bf.

Bench Press (11/6)

45 lbs x 5
135 lbs x 5
255 lbs x 2 (max)

Squats (17)

45 lbs x 10
135 lbs x 10
205 lbs x 20
255 lbs x 20

Chins + 45 lbs

x 15 reps (increase weight next time)

Noxon
11-26-2007, 08:51 PM
Hey man. Grats on your bench PR. Sounds like a good move to simplify your diet. K.I.S.S. just never gets old... The simplest approach that yields the desired result is always the best. Well, maybe not always, but there is a lot to be said for keeping things manageable. ;) Keep at it man. You've made some great progress in your lifts.

Darcy Tucker
12-08-2007, 05:32 PM
Dips

BW x 5
+ 90 lbs x 5 x 5 x 5

Chins

BW x 5

+ 55 lbs x 5 x 5 x 5

Squats (17)

135 lbs x 10
205 lbs x 10
300 lbs x 20

Noxon
12-15-2007, 08:33 AM
Really strong **** all around, Darcy. Nice rep work.

Darcy Tucker
12-16-2007, 06:19 PM
Dips

BW x 5
+ 92.5 lbs x 5 x 5 x 5

Chins

BW x 5
+ 60 lbs x 5

Darcy Tucker
12-22-2007, 02:04 AM
Chins

BW x 5
+ 60 lbs x 5 x 5 x 5 x 4

Squats (17)

135 lbs x 10
205 lbs x 20

Darcy Tucker
01-05-2008, 03:17 PM
Crossfit Fran (thrusters only with 65lbs as opposed to 95 lbs)

7:06 minutes

Darcy Tucker
01-12-2008, 12:52 PM
Bench Press (11/6)

45 lbs x 7
135 lbs x 5
245 lbs x 2 x 2 x 1

Chins

BW x 5
+60 lbs x 5 x 5 x 5 x 5

Squats (17) with bench

135 lbs x 10
225 lbs x 10
275 lbs x 10

Darcy Tucker
01-22-2008, 10:15 PM
Dips

BW x 5
+95 lbs x 5 x 5 x 5 (Repeat same weight next week)

Chins

BW x 5
+65 lbs x 5 x 5 x 5 (Get another set with same weight next week)

Squats (17) with Bench

135 lbs x 10
225 lbs x 10
300 lbs x 10 (Kept Body Nice and Tight/Get to 20 Reps Next Week)

Darcy Tucker
02-05-2008, 01:39 AM
Bench Press (11/6)

45 lbs x 7
135 lbs x 5
245 lbs x 3
205 lbs x 6

Chins

BW x 5
+70 lbs x 5 x 5 x 4

Squats (17)

135 lbs x 10
225 lbs x 10
300 lbs x 12

Darcy Tucker
02-19-2008, 04:50 PM
Dips

BW x 5
+ 100 lbs x 5 x 5

Chins

BW x 5
+ 70 lbs x 5 (choppy)
BW x 10 x 10 x 10