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weak sauce
04-25-2007, 04:49 PM
4/25/07 - back

tbar rows
45x8
90x8
115x8
125x6
125x6
90x6

db shrugs
75sx8
85sx8
85sx8
85sx8

deadlifts
135x6
185x6
235x6
235x6
235x6

chins
bwx8
bwx4

edit: typo..

weak sauce
04-27-2007, 11:01 AM
4/27/07 - legs (hams really sore, back day is monday from now on)

squats ||
w/u
135x6
185x6
225x6
275x6
275x6
275x4 bar slipped

leg press
4ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx6
6ppsx6

vert calf press
162.5x6
162.5x6
162.5x6

smidgen of abs and bis

weak sauce
04-30-2007, 10:41 AM
4/30/07 - back

tbar row (bar not included)
45x10
70x6
90x6
115x6
125x6
125x6
125x6
115x6

db shrugs
85sx6
85sx6
95sx6
95sx6
95sx6

conv deads
135x6
185x6
235x6
245x6
245x6
245x6

chins
bwx6x3

bw: 197.5

weak sauce
05-02-2007, 11:26 AM
5/2/07 - chest & shoulders

flat bench
w/u
135x6
185x6
205x6
205x6
205x6
185x6

db overhead press
50sx6
60sx6
70sx6
70sx6
70sx6

some machine chest press
190x6
210x6
210x6

bw: 196.5

weak sauce
05-04-2007, 02:16 PM
5/4/07 - legs

squats ||
wu
135x6
185x6
225x6
275x6
275x6
275x3

leg press
3ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx4

vert calf press
162.5x6
162.5x6
162.5x6

bw: 194.5 (worried, its down too much.. hopefully just some water)

so i was gassing up my truck after i left the gym. as it filled up, i was cleaning the windshield. i did the drivers side.. scrub scrub scrub. finished and moved to the pass side. I lifted up the wiper to get around there... scrubbing. when all of a sudden, a BIRD TAKES A BIG ***** ON MY HEAD!!! thats the second time in this lifetime it has happened to me

weak sauce
05-07-2007, 10:58 AM
5/7/07 - back

tbar rows (tried non-chest supported this time, liked it)
45x10
70x6
90x6
115x6
135x6
160x5
145x6
145x6
145x6
90x8
harder to keep balanced than chest supported, found myself on my toes frequently

db shrugs
85sx6
85sx6
85sx6
85sx6

conv deads
135x6
185x6
235x6
255x6
255x6
255x6

chins
overhand: bwx5
underhand: bwx6
neutral: bwx5
drained from deads

bw: 195... scale was acting funny, not sure

weak sauce
05-09-2007, 09:41 AM
5/9/07 - chest/shoulders

flat bench
wu
135x6
185x6
205x6
210x6
210x6
210x4

db oh press
50sx6
70sx6
70sx6
70sx6

smith flat bench
1ppsx6
1+25ppsx6
2ppsx6

not so good today, disappointed about not nailing last set of 6 on flat bench

bw: 196 on different scale than usual.. the usual one at golds is messed up

Built
05-09-2007, 09:51 AM
What's the diet like?

weak sauce
05-11-2007, 10:49 AM
5/11/07 - legs

squats ||
wu
135x8
185x6
225x6
275x6
275x6
275x5

leg press
3ppsx6
4ppsx6
5ppsx6
6ppsx5
different machine, not used to rom

calf press
162.5x6
175x6
175x6
175x6

ran 1 mile, ~10 min. first running in a long time

bw: 196

built, diet is totally clean the last 3 weeks. i eat the same thing 3 meals a day.. boring but meh i'm not exactly a chef du jour.

breakfast: 3 eggs scrambled
lunch: ww bread, 2 slices of lite swiss, 4oz of sliced turkey
dinner: 2-3cups of ww pasta, 1 can of tuna, 2-3 tbsp of parmesan

ive quickly realized the flaws of trying to measure by cups.. no precision at all. i ordered a food scale online. awaiting arrival

Built
05-11-2007, 11:11 AM
That doesn't answer my question.

Macros.

I want your macros.

Just ballpark it for now. www.fitday.com

weak sauce
05-11-2007, 11:52 AM
its about 33/33/33 actually. i just added my usual custom foods to my fitday.. still trying to figure this out. i think its gonna be off by a bit since i cant weigh stuff out just yet

Built
05-11-2007, 09:25 PM
The percentages don't help.

Calories, grams of protein, carb and fat please.

weak sauce
05-12-2007, 08:52 PM
ahh i really dont know for sure built. i have no precision without a food scale. hopefully itll arrive this week. ive been guesstimating so far.

pic for the record.. i hope to be ~180-185 by sept at the very latest. not sure on bf level.

Built
05-12-2007, 09:18 PM
You look pretty damned good, sauce!

I'll look forward to those macros. Lemme know when you have 'em.

weak sauce
05-14-2007, 11:03 AM
5/14/07 - back

tbar rows (not including bar)
45x8
70x8
90x6
115x6
135x6
145x6
145x6
145x5.5
90x8
strict, no english

db shrugs
85sx6
85sx6
85sx6
95sx6
95sx6

conv deads
135x6
185x6
235x6
275x6
275x5 grip slipped
275x5 grip slipped

chins
overhand: bwx6
neutral: bwx6 kipped last rep
underhand: bwx4 (hah)

db alt bicep curl
40sx6/6
40sx6/6

20 min cardio

bw:195
--

TY built, i hope to be shredded by sept like I said. I figure if I can drop 10-12lbs of fat, i will be looking real nice. scale has arrived today.. should have accurate cals from now on

weak sauce
05-14-2007, 12:07 PM
grams cals %total
Total: 2076
Fat: 85 764 39%
Sat: 19 175 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 147 513 26%
Fiber: 19 0 0%
Protein: 174 696 35%


calories so far and for the rest of today. i have a feeling ive been around 2300 or so before weighing stuff out. more protein needed? not sure. 174 seems low to me. only .87g/lb of bw. ive read that 1.0-1.5g/lb is recommended

weak sauce
05-15-2007, 03:56 PM
grams cals %total
Total: 2040
Fat: 81 727 37%
Sat: 19 171 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 156 546 28%
Fiber: 20 0 0%
Protein: 168 674 35%

20 min of cardio this morning

Built
05-15-2007, 10:57 PM
As long as you're over a gram of protein per pound LBM (and half a gram of fat per pound LBM) you're golden.

So - there's nothing wrong with these macros, other than your calories seem low. I maintain on this. How far below maintenance are you? How fast are you losing weight?

weak sauce
05-16-2007, 06:54 AM
i'm really not sure, i figured i was around 2300 prior to weighing things out. i figured my maintenence to be 2800ish. i'm still determining how fast i'm losing at this rate. i'm quit hungry.. but i'm gonna weigh in this morning to see where I am at.

i'd like to lose a lb per week and minimize muscle loss... as i'm sure most would. i can already tell i'm leaner than this time last week.. and a lot weaker hah. going to do chest/shoulders here in a minute.

I was 196 exactly a week ago. any lower than 194 and i'll up cals a bit i think.

weak sauce
05-16-2007, 09:26 AM
5/16/07 - chest & shoulders

5 min cardio warmup

flat bench
wu
135x6
185x6
205x6
205x6
205x5

seated bb press
95x8
115x6
135x8
115x5
95x6

cable flies
somethingx8
somethingx8
somethingx8
somethingx8

bw: 194.5

gonna raise cals by ~100 i think

edit: changed my mind.. i'm going to keep at ~2050 cals until next monday and see where i'm at. if its dropping drastically, i will up em.. so far, strength loss is acceptable atm unless you might think otherwise, built (or anyone else who might read this)

weak sauce
05-16-2007, 09:40 AM
another 2 pics, 2nd has quad shot

as you can see, i still have those love handles and some fat right by my belly... i think at 185 would be a good weight loss goal. provided its mostly fat i will look decent and can have a good cutoff muscleloss-wise

Built
05-16-2007, 11:43 AM
You looked into HIIT yet?

weak sauce
05-16-2007, 12:11 PM
i know of it, but have done it very little. i did some ladder style sprinting last summer while i was still in college for better or worse

what do you recommend?

Built
05-16-2007, 12:50 PM
Read How to do Cardio if you must - I did a little write up on it in there. Scroll to the end for a plan on how to ease into it.

weak sauce
05-16-2007, 04:44 PM
nice, i read it.. I will start with twice a week tues/thurs to offset my lifting days

note to self: i am SO HUNGRY

weak sauce
05-16-2007, 05:32 PM
5/16/07

grams cals %total
Total: 2264
Fat: 88 796 37%
Sat: 20 181 8%
Poly: 5 49 2%
Mono: 23 207 10%
Carbs: 179 623 29%
Fiber: 24 0 0%
Protein: 184 735 34%

weak sauce
05-17-2007, 02:07 PM
ran a mile and change this morning
25 min total, 5 min walk warmup, 5 cooldown walk

layed by the pool most of today in my new lilly pulitzer swimsuit. also asked a really cute girl out and was denied. she claimed she had a boyfriend haha


grams cals %total
Total: 2092
Fat: 85 767 38%
Sat: 20 176 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 158 550 28%
Fiber: 21 0 0%
Protein: 169 675 34%

also, i found a jug of creatine in a box.. probably about a year old but still sealed. so i'm taking that now too.. probably see a couple lbs increase in BW from increased water retention

edit: im thinking about holding off on the creatine.. i don't want the bloat that its going to give me from increased water retention while cutting

Built
05-18-2007, 12:23 AM
Why would water retention be a problem? It's not like it's FAT retention!

weak sauce
05-18-2007, 10:39 AM
5/18/07 - legs

couple min warmup on arc trainer

squats a bit below parallel
wu
135x8
185x6
225x6
275x6
275x6
275x6

leg press
4ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx3

calf press
162.5x6
162.5x6
162.5x6

decline situps
bwx10ish
bw+45x6
bw+45x6
bw+45x6

bw: 193.5

built, true but i dont want water to bloat me. I was hoping it would give me some increased muscular fullness/vascularity b/c it sucks looking flat while cutting.. but ive been reading its that it mostly bloats.. not really what im shooting for. also i dont think it would hurt to up cals 100 or so to 2150ish. dont want to lose weight too fast and sacrifice muscle.

weak sauce
05-18-2007, 06:55 PM
5/18/07 - diet

Total: 2167
Fat: 90 809 39%
Sat: 20 180 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 160 557 27%
Fiber: 21 0 0%
Protein: 174 696 34%

Built
05-18-2007, 11:57 PM
It won't bloat you. That comes from the sugar in premix crap.

Just take a teaspoon in the AM, dry, knock back water. Done.

It'll help your cut.

weak sauce
05-19-2007, 08:11 AM
you dont think it will hurt definition at all? ok i shall consume :P

weak sauce
05-19-2007, 10:37 AM
5/19/07 - diet

grams cals %total
Total: 2156
Fat: 89 798 39%
Sat: 19 173 8%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 161 559 27%
Fiber: 21 0 0%
Protein: 174 697 34%


20 min cardio
bw: 192.5

weak sauce
05-21-2007, 07:03 AM
5/20/07 - diet

Total: 2159
Fat: 90 810 39%
Sat: 20 181 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 160 556 27%
Fiber: 21 0 0%
Protein: 172 688 34%

weak sauce
05-21-2007, 10:13 AM
5/21/07 - back

tbar rows - not including bar
45x8
70x6
90x6
115x6
135x6
150x6
150x6
150x5
90x10

db shrugs
85sx6
95sx6
95sx6
95sx6

conv deads
135x6
185x6
235x6
285x6
285x6
285x6

chins
overhand: bwx6
neutral: bwx6
underhand: bwx5

db alt curls
45sx6/6
45sx5/5

bw: 193.5

i'm assuming/hoping that extra weight is water from starting creatine

weak sauce
05-21-2007, 07:02 PM
Total: 2166
Fat: 92 825 40%
Sat: 20 183 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 160 556 27%
Fiber: 21 0 0%
Protein: 169 678 33%

Built
05-21-2007, 07:28 PM
Sometimes you'll hold water if your salt is a little high, or even from inflammation if you're training hard.

Watch what happens to your weight over the next few days, and make sure you're drinking plenty of water - like, at least a gallon a day.

weak sauce
05-21-2007, 07:39 PM
my sodium intake is ~3260mg +/- 10ish mg.. i dont know if thats high or low

Built
05-21-2007, 07:42 PM
LOL - I don't even KNOW what mine is! I salt the hell out of EVERYTHING.

Just drink a lot of water and see what happens. My money's on temporary bloat.

weak sauce
05-21-2007, 07:51 PM
haha ok fair enough. im drinking about a quarter gallon in the morning.. then regularly throughout the rest of the day. im probably right around a gallon

weak sauce
05-22-2007, 10:02 AM
bw: 192.5.. sliding weight scale was fixed.

20 min cardio

weak sauce
05-22-2007, 05:49 PM
Total: 2148
Fat: 91 823 40%
Sat: 21 190 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 156 541 26%
Fiber: 21 0 0%
Protein: 171 682 33%

weak sauce
05-23-2007, 10:56 AM
5/23/07 - chest and shoulders

flat bench
95x14
135x6
185x6
205x6
205x6
205x5

seated mili
95x6
115x6
135x6
135x6
135x6

seated chest press
190x6
210x6
210x6
210x4

bw: 195:eek: :eek:

only difference in diet timing is that i woke up earlier today and had my olive oil before workout instead of post. hopefully its just a day to day fluctuation. i dont see how i could possibly be gaining weight

Total: 2153
Fat: 89 805 39%
Sat: 19 169 8%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 161 559 27%
Fiber: 21 0 0%
Protein: 172 686 33%

weak sauce
05-24-2007, 10:37 AM
5/24/07 - diet

Total: 2149
Fat: 83 743 36%
Sat: 18 159 8%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 161 562 27%
Fiber: 21 0 0%
Protein: 187 749 36%

20 min cardio

bw: 1 ****ing 96

BCorn
05-24-2007, 11:14 AM
strange that you are gaining weight....diet seems very consistant. like Built said, probably temp. bloating.

weak sauce
05-24-2007, 02:12 PM
yeah man, its gotta be water weight from starting creatine. i have no explanation if its not.. even if it wasnt, my diet has been spot on.. no way i'd be gaining that fast

weak sauce
05-25-2007, 11:01 AM
5/25/07 - legs

cardio warmup

squats ||
95x8
135x6
185x6
225x6
275x6
275x6
275x5

leg press
4ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx4

vert calf press
195x6
195x6
195x6

decline abs
bw+45x6
bw+45x6
bw+45x4

bw: 193.5


diet

Total: 2150
Fat: 86 776 38%
Sat: 20 180 9%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 169 586 29%
Fiber: 22 0 0%
Protein: 172 686 34%

weak sauce
05-26-2007, 04:38 PM
5/26/07 - diet

Total: 3271
Fat: 173 1553 50%
Sat: 49 440 14%
Poly: 5 45 1%
Mono: 22 198 6%
Carbs: 194 706 23%
Fiber: 18 0 0%
Protein: 218 874 28%

weak sauce
05-27-2007, 08:32 PM
5/27/07 - diet

Total: 2161
Fat: 94 849 41%
Sat: 22 198 10%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 159 551 27%
Fiber: 22 0 0%
Protein: 161 645 32%

weak sauce
05-28-2007, 10:25 AM
5/28/07 - back

tbar rows
45x9
70x8
90x6
115x6
135x6
155x6
155x6
155x6
90x12

bb shrugs
135x6
185x6
185x6
185x6

conv deads
135x6
185x3
235x3
285x3
335x1
335x1
235x6
probably had another 20-30 lbs in my 1rm

bw:196.5

these big fluctuations in day to day weight are upsetting. how am i supposed to track progress like this? diet forthcoming. pic 1 from yesterday presunburn. pic2 postworkout in sunburn agony

5/28/07 - diet
Total: 2149
Fat: 91 817 40%
Sat: 23 208 10%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 160 546 27%
Fiber: 24 0 0%
Protein: 169 677 33%

weak sauce
05-29-2007, 08:28 PM
5/29/07 - diet

Total: 2197
Fat: 77 693 34%
Sat: 20 184 9%
Poly: 1 9 0%
Mono: 2 18 1%
Carbs: 175 606 29%
Fiber: 24 0 0%
Protein: 189 755 37%

Built
05-29-2007, 09:30 PM
Nice quads!

Re the weight - well, what can I say. You bloat like a chick.

Drink a TON of water. Like, double what you're drinking now. You'll start releasing water gangbusters within a few days.

weak sauce
05-29-2007, 10:38 PM
thanks, my quads are ok, they look decent because i have a long torso and short legs, minus that tan line :)

another weigh in tommorow. we shall see.. hoping for 194 or something

weak sauce
05-30-2007, 07:53 AM
so i've hit a huge problem. all of my suits are like 2" too big in the waste :(

weak sauce
05-30-2007, 12:25 PM
5/30/07 - chest & shoulders

flat bench
95x16
135x6
185x6
205x6
205x5
205x4
****ty ****ty ****ty

seated mili
95x6
115x6
135x6
135x6
135x5

chest press machine
190x6x3

bw:194.5

weak sauce
05-30-2007, 09:28 PM
5/30/07 - diet

Total: 2168
Fat: 86 771 37%
Sat: 22 200 10%
Poly: 5 45 2%
Mono: 22 198 10%
Carbs: 153 530 26%
Fiber: 20 0 0%
Protein: 190 760 37%

weak sauce
05-31-2007, 07:01 PM
5/31/07 - diet

Total: 2165
Fat: 79 709 35%
Sat: 20 179 9%
Poly: 2 18 1%
Mono: 4 36 2%
Carbs: 184 621 31%
Fiber: 28 0 0%
Protein: 173 691 34%

weak sauce
06-01-2007, 04:52 PM
6/1/07 - legs

squats b/p
wu
135x6
185x6
225x6
275x6
275x4

leg press
4ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx4

vert calf press
175x6
175x6
175x6

decline situps
bw+45x6
bw+45x6
bw+45x6

bw: 194.5

i suppose cals need to be dropped more. waiting for monday weigh in. if im not below 194.5, they go down 250 i suppose. ps: built, please help me

Built
06-01-2007, 05:10 PM
How much has your weight changed, and over what period of time?

weak sauce
06-01-2007, 05:19 PM
ive gone from steady 198-200 when i started the journal to what i'm at now. my pics look the same. here is a current shot.. i feel like i look the same and im just weaker after like almost 6 weeks of dieting

Built
06-01-2007, 05:29 PM
Hmmm… those cals seem low for your weight.
Are you doing any cardio at this point?

weak sauce
06-01-2007, 05:36 PM
i was doing like 20 min on tues/thurs/sat/sun but i didnt do any this week.

Built
06-01-2007, 05:44 PM
Okay, well - I don't want to see your cals go much lower at this point. Try ramping up the cardio a hair - perhaps an AM walk for 20 minutes 3-5 days a week (won't kill you, I do this myself) and 20 minutes post workout. Ease into HIIT as you are able - a method I'm using at the moment is on a recumbent, 8 seconds work, 12 seconds recovery. Start with 3 minutes, work up to 10-15 minutes of it. Hill repeats perhaps on one of your rest days (for me, Saturday). Read How to do Cardio if you Must for more detail on this.

weak sauce
06-02-2007, 02:47 PM
6/1/07 - diet

Total: 2152
Fat: 77 696 35%
Sat: 20 177 9%
Poly: 2 18 1%
Mono: 4 36 2%
Carbs: 183 620 31%
Fiber: 28 0 0%
Protein: 173 693 34%

weak sauce
06-03-2007, 03:43 PM
6/2/07 - diet

Total: 3355
Fat: 178 1600 50%
Sat: 50 448 14%
Poly: 6 54 2%
Mono: 24 216 7%
Carbs: 214 760 24%
Fiber: 24 0 0%
Protein: 212 849 26%

went out to eat for dinner


6/3/07 - diet

Total: 2180
Fat: 80 719 35%
Sat: 20 179 9%
Poly: 2 18 1%
Mono: 4 36 2%
Carbs: 184 623 31%
Fiber: 29 0 0%
Protein: 173 693 34%

weak sauce
06-04-2007, 10:27 AM
6/4/07 - back

tbar rows, bar not included
45x12
70x10
90x6
115x6
135x6
160x6
160x4
160x5
90x10

bb shrugs
135x6
185x6
205x6
205x6
205x6

conv deads
135x6
185x3
225x3
275x3
315x1
335x1
365x0, barely budged it
345x1
speed w/ reposition/regrip between reps
225x1
225x1
225x1
225x1
225x1
occured to me that im weak off the floor.. so ive heard that speed pulls counter that. i have short legs and a long torso so its not suprising

chins
overhand: bwx6
neutral: bwx6
underhand: bwx6
need to find my dip belt so i can add weight here

db alt curls
40x6/6
40x6/6
45x5/4

bw: 194.5

overate when i had a date sat and sun doesnt show some extra natty pb cals I had. i was so hungry i couldnt resist. so add another 200 there i guess, i didn't measure the spoonful i took. bw is stagnant for about a week.. cardio coming soon

weak sauce
06-06-2007, 11:13 AM
6/5/07 - diet

Total: 2282
Fat: 81 728 34%
Sat: 21 188 9%
Poly: 2 18 1%
Mono: 4 36 2%
Carbs: 205 693 33%
Fiber: 31 0 0%
Protein: 178 711 33%
Alcohol: 0 0 0%

20 min cardio

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

6/6/07 - chest & shoulders

flat bench
barx21
95x16
135x6
185x6
205x6
205x6
205x4
meh

seated bb press
95x8
115x6
135x6
135x6
135x6
95x12

cable flies
100x6
120x6
130x6
140x5

bb over extensions
85x6, awkward

db incline press
50sx6
70sx4 lol

bw: 193.5

I got offered a fantastic new job. I start monday.. very excited. only downside is that workouts have to be moved to very early or in the afternoon, which sucks. too busy.. also harder to maintain dieting. ill have to bring a bottle of olive oil and a shotglass to work haha

weak sauce
06-08-2007, 10:11 AM
6/8/07 - legs

5 min cardio w/u

squats below parallel
bwx12
95x8
135x6
185x6
225x6
275x8, kinda gm'd the last 2

leg press
4ppsx6
5ppsx6
6ppsx6
7ppsx6
8ppsx6, almost fainted locking out rep 6

vert calf press
175x6
175x6
175x6

leg ext
35x6
70x6
115x6
160x6

decline situps
bwx10
bw+45x8
bw+45x8

bw: 193.5 bleh