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k.. so no more cutting. i am transitioning to an "offseason" diet. i am going to stay sub 10% as long as possible. i want to stay pretty for the summer time. dont know specifically what BF% i am, but its probably about 7-9%. current bw is 176.0lbs down from 230.. goal weight 26 weeks from now is 185lbs to a maximum of 190lbs.
goal lifts by dec 2010
de 455x1+
sq 365x1+
be 315x1+
should be easily doable.. these are substantially my old maxes at 230ish lbs last year.
No show?
no show. its ridiculously out of my league after i did some real research. 2011 will be my year. about to do quads/calves
I don't think that's a bad call at all. Have a solid workout.Quote:
Originally Posted by f=ma
thanks buddy. it actually was a great workout. best PM workout ive had since i started doing them.
squats
various to
225x5
245x5
275x4 deep, perfect
225x8,2,2 breathing
db lunges
various to
85sx5/5
100sx4/4
leg ext ss w/ vert calf
240x10/270x10
240x10/270x10
240x10/270x10
240x10/270x10
CURLZ
30sx5
45sx5
60sx6
35sx12
done
..........
Looking good! (no homo). Is that w/ a post workout pump? Your arms look a lot fuller than they did in your video. Great symmetry and size. Chest definitely looks better too. :thumbup: So how many calories have you eaten already today haha?
nah.. i did take a few post workout but they looks like garbage.
cals today were 2175+/-20. im serious, i'm rebounding from this cut very carefully. no way i'll blow it for guilty pleasures. today, work had a giant BBQ feast with cakes and pies etc.. i ate my chicken and pasta w/ 30g of whey.
Dang dude, I'm ready to see that strength come back haha. It's weird coming to your journal though with the mindset of an offseason/bulk diet rather than a cutting diet. I'm not used to this yet! It's like a whole new journal now, which I guess is why you made a whole new journal lol.
Nice squatting.
Pic looks good (yes homo)
And when your co-workers asked you why you didn't want a slice of cake, you simply pouted your lips, lifted up your shirt, flexed your abs and said, "so I can keep mah abz brah and get all de hotezt beetches." Right? Right? :clown:Quote:
Originally Posted by f=ma
In all seriousness, way to show some will power. What're you shooting for weight wise per week? 1/2 a pound a week?
Super leg day...good luck with your new goals Tim.
thanks fix. yup. the old one is very old... its from 2005 i think.Quote:
Originally Posted by fixationdarknes
thanks man. goal is just to reach maintenance for now, to see where things are definitively with the changes i plan in cardio, dropping ephedrine, and response to nutrients. im adding lean red meat back into the diet for my PM meal. next on the agenda today is to setup 5/3/1 or 5x5.. then bump things very slowly as i exhaust my current cal setupQuote:
Originally Posted by chevelle2291
thank you terry, i hope they turn out well. i'm going to be very carefulQuote:
Originally Posted by CoCoa
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took me a few hours but i just finished the setup for my diet specifics. just need to decide if i want to do 5/3/1 or do 5x5... i really like both. i spent about 5 hours this morning cleaning my old apartment. i couldnt finish in time so i need to pay another weeks rent there. not terribly expensive but still, thats money i could have not spent. meh.
diet is screwy so far today as i was cleaning all morning.. lots of scrubbing etc. it will end fine though. need to go grocery shop now. i hope its not a cluster in the parking lot.. i need a bunch of stuff so im driving rather than taking my bike.
15m stairmaster intervals, 200 cals
bw 175.0
abs
I'm curious to see what you choose also. 5-3-1 looked interesting, but I don't think i was advanced enough for it. YOU may be however. What about HCT-12? You could set up a progression scheme on it and only auto-regulate when you're really wiped out. What I don't like about HCT is how they recommend NOT to deadlift and squat in the same cycle. :confused:Quote:
Originally Posted by f=ma
yknow I actually plan on spending tonight figuring that out. i have absolutely nothing to do sadly. i prefer routines that are low volume but higher frequency.
i find the HCT training routine to be overly complicated. i vastly prefer simplicity.. i'm not even close to maxing linear gains so why get fancy imo.
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edit: i am doing my 5x5 hybrid. i really love 5x5 but i want a 4 day routine. i can post up the template for anyone who cares to take a peak.
Same here. I could prolly do something if I wanted to, but I'd like to get a lot of stuff around the house done that I've been puttin off.Quote:
Originally Posted by f=ma
I really don't think HCT is THAT complex once you first set it up, but I do think that the auto-regulation deal is a little...meh. Idk, I just see the autoreg as a way to not push yourself. I like getting psyched up to hit a heavier weight or rep each session, and I think a lot of people would simply use auto-reg as an excuse to slack off.
I'd be interested to see that 5x5 hybrid. How do you break down 5x5 for 4 days a week?
attached. plus i also want to dead and squat every week. also -- its not like I am expert. i consider myself an intermediate lifter. i want to get a belt also.. but i dont know that i need one. when to get a belt has always been a subject in debate for me. if i do, im going to get a bobs belt. those things are sweet.
in that template, i am being conservative with my 5rm numbers because i need extra time to adapt from my calorie levels.
the planned time frame is 10lbs over 26 weeks. within the template, i dropped my current lifts a bit in calculating current 5RMs to giive myself an extra 2 weeks or so to ramp up to my 5rm; that way I will not burn out as fast while i acclimate to new cal levels. im hoping to make it to week 10 without missing a lift... maybe deload, drop back a week and push through to week 15, repeat and hopefully to week 20. at that point, i will be in late november.. and im giving myself an additional 4 week buffer for unforseen set backs or deloads as necessary... maybe do a mini cut to make 181s.. do a PL meet.. see how things are from there
the BF estimate is 7.5% right now. that pegs me at 13.13lbs of fat currently. i am hoping for a 50/50 muscle/fat split in these 10lbs. hopefully it will be more favorable... but who knows. if i gain 5 fat, 5 lean mass, i would be 9.25% or so BF, which is totally acceptable. if i can get my strength that high again and stay sub 10%
Quote:
Originally Posted by f=ma
A third a pound a week, huh? Well, it sure is slow and steady and that'll prolly help with lean gains.
yup.. as slow as possible. legs are so sore from squats/lunges on friday. im very lethargic from dropping the ephedrine and caffeine. caffeine will still be taken on lifting days but the ephedrine is finito
30m cardio, intervals
bw 175.8
stretching
edit: another 200 cals of SS cardio for today
Do you always do intervals when bulking?Quote:
Originally Posted by f=ma
Template looks really good. I'm really interested in going all out on a 5x5 routine in the future, I like it quite a bit. Good luck with everything Tim, I know you'll go all out in whatever it is you're doing.
well.. based on some reading I've been doing, HIIT will increase hormone levels for 12-24 hours. if compensated with additional cals, HIIT may be able to help partition weight gain more favorably. now in light of this, I am dropping my total cardio back to three 400 cal sessions and four 100 cal sessions each week (whereas I was doing seven 400 cal sessions per week previously). I think I will continue this for the duration of this phase. the 100cal sessions will be SS and medium intensity falling upon lifting days.. whereas the HIIT days fall on rest days. the thing I'm not sure of is how it will work out due to planned carb intake. and truthfully, i have no idea how it will work... ive never done it before. for all I know, it will impair my progress... butQuote:
Originally Posted by chevelle2291
thank you mark. i decided to add 1 more work set. the original 5x5 has the heavy/light/medium days... i am not sure if just 2 work sets (eventually the top 2 sets in 5x5 become work sets) will be enough tension for strength progression... so I'm inclined to add another work set. im starting real low... I may even bump things up 10lbs or so. i'm only slotted for 195x5x2 today... i feel like i should be able to get like 225x5x2 right now... but i dont want to start too high and get burnt out too quickly. mehQuote:
Originally Posted by Mark!
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bw 175.8
diet notes: i went to a cookout yesterday. my splurge was 3 burgers w/o buns. 2 of them had 1 slice of american on there. diet for the rest of the day was perfect. i suspect my total splurge was about 400-500 cals above targeted cals for the day. this will prob be the extent of my cheating so this is good, I am pleased all things considered. im expecting a few lbs over the next week or so from glycogen stores refilling.. has nothing to do with real weight gain.. so while this bothers me psychologically, its expected. im treating the next 10-15 weeks almost as a precontest diet.. will all be precise. i have nothing better to do anyway so why not make it perfect. goal weight gain is about 1/4lb-1/3lb per week.
other notes: other non-specific goals of this is to reduce the amount of arch i use while benching. having a long torso, i can get BIG arch... this is no good for mass imo as it is a reduction of ROM. so the plan is to tuck my shoulders w/ minimal arch for purely stability. lastly, i bought a black/blue/black single prong 4" belt. 3-6 weeks for delivery :( i had no idea it would take so long or i would have ordered before.
bb bench, feet on bench, shoulders tucked, suicide
warm up
115x5
135x5
150x5
175x5
205x5
205x5
harder than expected. rest paused........ i hope i didnt screw myself by starting too high.
db row per arm
45x10
60x10
75x10
105x10
105x10
105x10
105x10/6,2,1,1 L/R
bb bench same style as above ex/ thumbs wrapped
155x10
155x10
155x10
155x9
db curls per arm
30x10
45x10
45x10
45x10
10m/100cals stairmaster MISS
once again.. primary bench movement was harder than expected. i probably could have started at 225 but that would have been my real 5rm right now and 3 weeks from now i would stall. gotta be patient... first set was easy, i did strain a bit on the second top set. with the higher cals and less cardio, i hope next week will be a nice surprise.
AM bw 175.8, same as yesterday. so far transition is perfect. tomorrow, back to the 5am workouts.
VERY interesting 5x5 template. What's the methodology for the 100 chins vs a few sets of weighted chins? I'm surprised you have db lunges as an "assistance" exercise haha, that would definitely be a primary movement in a routine of mine, those drain me haha. Otherwise very interesting stuff. I like how you set it up as a 4 day routine, separating each big movement. Good stuff. Solid workout too.Quote:
Originally Posted by f=ma
ryan, thats 100 reps of weighted chins in as few sets as possible. initially im going to try to break it down into sets of 10. i will probably fade hard around 70 initially
i redid my diet to get rid of a lot of dextrose and add a lot more oatmeal. im also going to look into some dried fruit. imo.. my setup was great before.. but now it is pretty much perfect at the current target calorie levels.
oh ****, that's one hell of an effort then haha. How much weight usually?Quote:
Originally Posted by f=ma