A Weak Persons Journey To Strength...

[HJP]

Great work!!! Getting some muscle soreness from all the work?

[LuNa]

Great work!!! Getting some muscle soreness from all the work?

Hehe, my upper body is still sore from Tuesday and my legs have joined in now. Im still waiting for the newbie wobble to arrive .

[Coke]

Quite intensive outing dude, dialing in.

[Beast]

Going to stuff myself with carbs again. Got 150 grams in so far and aiming for another 350-400.

Ohhh yeahhh bring it!

[LuNa]

Upper 06-23-2012

TH warm up
Pullovers

DB Bench
15,3,3x26's (58'2)

Chest stretch: 90secondsx14's (30's)

V-squat machine shoulder press
Not sure what the "sled" weighs
5,3,3x30kg (65lbs)

Shoulder stretch: 70 seconds

Machine Dips
20,6,5x49kg (110lbs)

Tricep stretch: 90secondsx16's (35's)

NG Pulldowns
9,4,2x77kg (170lbs)

Meadows Rows
12x40kg (90lbs)

Lat stretch: 90secondsxsmall band

Great session. The shoulder press on the squat machine was amazing. I overestimated strength so the reps were a little low, but the pump in my shoulders was good.

Going to have a huge carb load again. I got a loaf of white bread, kid's cereal, square bars, various candy. Aiming for 700-800 grams of carbs as the coming 2 days will be ultra low carb again.

[LuNa]

Quite intensive outing dude, dialing in.

Thanks Coke!

Ohhh yeahhh bring it!

Love carb backloading. Really looking forward to tonight .

[Coke]

Good stuff man.

[HJP]

Diet sounds interesting. Nice training. Keep it going bro

[Brian Hopper]

Nice work Luna!!!

[LuNa]

Lower 06-26-2012

BW squats
TKE's
Leg swings

Incline DB Curls
16,5,4x9's (20's)

One arm reverse cable curl
25x10kg (22lbs), each side

Bicep stretch: 90 seconds

V-Squat machine calf raises
12x45kg (100lbs)

HS Kneeling leg curls
20,8,6x35kg (75lbs), right side
22,9,7x35kg (75lbs), left side

Squat
8x125kg (275lbs)
12x60kg (135lbs) <- 2.5lb plates under heels

Quad stretch: 60 seconds

Ham stretch: 60 seconds, each leg

Started off relatively easy on the squats. The higher reps will take a little to get used to again. I went really light on the second set, as i used a close stance with plates under my heels, something i have never done before. It felt ok, will have to try next time with more weight.

[LuNa]

Good stuff man.

Diet sounds interesting. Nice training. Keep it going bro

Nice work Luna!!!

Thank guys. I am pretty happy with the results since i switched to carb backloading.

[Beast]

Probably the most successful diet I ever went on was carb cycling. Not sure why it works, but it did... will probably do it again soon.

[LuNa]

Probably the most successful diet I ever went on was carb cycling. Not sure why it works, but it did... will probably do it again soon.

I have done carb cycling before and it gave me the best results so far when i was bulking. I have only used CBL to reduce bodyfat but am very happy with it so far. Strength gains on the other hand have been limited, however im not sure if that was the diet or the different training program.

[GazzyG]

Good work stickig it out with both the training and the diet. Keep it up!

[Coke]

Session is fine bro, liking them squats.

[HJP]

Never read much about carb backloading, have you got a good link?

Curls for the girls!! haha Nice training there bro. Keep at it, doing well man.

[LuNa]

Good work stickig it out with both the training and the diet. Keep it up!

Session is fine bro, liking them squats.

Never read much about carb backloading, have you got a good link?

Curls for the girls!! haha Nice training there bro. Keep at it, doing well man.

Thanks! The best would be to buy the book, as it has all the details. However, to get a good idea you can read the following:

http://articles.elitefts.com/nutriti...-back-loading/
http://articles.elitefts.com/nutriti...eal-frequency/

http://articles.elitefts.com/nutriti...t-2-breakfast/

http://articles.elitefts.com/nutriti...-is-a-calorie/

http://articles.elitefts.com/nutrition/the-hulk-factor/

www.dangerouslyhardcore.com

[LuNa]

Upper 06-29-2012

TH Warm up

BB Incline Press
12,3,2x65kg (145lbs)

Chest stretch: 60secondsx16's (35's)

DB Side Laterals
21,10,8x10's (22's)

Shoulder stretch: 50seconds

Smith CGBP
8,2,1x60kg (135lbs)

Tricep stretch: 90secondsx20's (45's)

Low pulley cable row
12,4,3xsetting 12

Pendlay from pins
8x75kg (165lbs)
12x60kg (135lbs)

Back stretch on pulldown machine: 60secondsx70kg (155lbs)

Backloaded like a boss with a little over 600 grams of carbs. Feeling pretty good .

[LuNa]

Lower 06-30-2012

BW Squats
TKEs
Leg Swings, front/side
DB Curls

Cable Curl
12,6,5x45kg (100lbs)

Pinwheels
23x16's (35's)

Bicep stretch: 90 seconds

Calf raises on leg press
12x50kg (110lbs)

SLDL
8x160kg (350lbs)
12x130kg (285lbs)

Weight is a little lower as im focussing on controlling the weight on the negative.

HS V-Squat
20x105kg (235lbs)

First time doing these, so picking a weight was difficult. I expected 8 and then got 20. Will have two sets as normal next time.

Quad stretch: 60 seconds <- this sucks, lol. Im shaking after 10 seconds already.

Ham stretch: 60 seconds, each leg.

Booked a table at the sushi buffet for tonight. Goal is to clear them out before they close .

[Brian Hopper]

Nice work on both sessions!!!

[Coke]

Good deal on the carbo loading and the buffet table...major props, lol.

[HJP]

Nice work! Training looking good. cheers for that info!

[LuNa]

Upper 07-03-2012

Standing Cable Crunch
3x12x45kg (100lbs)

I wanted to go heavier on these and actually get some proper work in but my abs kept cramping really bad. After three sets i decided to leave it at that.

TH Warm up

LT: Last time
TT: This time

DB Incline
LT: 17,4,1x26's (58's)
TT: 13,3,1x30's (65's)

Chest stretch: 50secondsx16's (35's)

Upright Row
LT: 23,10,7x30kg (65lbs)
TT: 15,6,5x40kg (90lbs)

Shoulder stretch: 50seconds

Dead Skulls
LT: 15,6,4x20kg (45lbs)
TT: 17,6,4x22kg (48lbs)

Tricep stretch: 90secondsx20's (45's)

Wide Grip Pulldowns
LT: N/A
TT: 9,5,4x75kg (165lbs)

Sumo Rack pulls
LT: 8x180kg (395lbs), 12x160kg (350lbs)
TT: 9x195kg (430lbs), 12x170kg (375lbs)

Didnt get a lot of sleep last night and the night before so was feeling a little tired. I got to work from home though which meant that the 90 mins i normally spend travelling to work were now spent in bed.

Strength seems to come back/go up quickly on most exercises. I switched the rack chins because i dont have a training partner and doing them weighted by myself seems almost impossible.

Going to try and make my backload tonight even bigger than the last couple. I have been reading on the DH forums that people seem to have more success (more muscle gained, more fat dropped) when going pretty wild on the backloads.
Something i also need to think about is the gap between my last backload on Saturday and my training on Tuesday. I actually feel pretty flat by Tuesday and getting a pump is also more difficult. Might have to start having a small backload (about 100 grams of carbs) on Monday night.

Oreo's, here i come.

[LuNa]

Nice work on both sessions!!!

Good deal on the carbo loading and the buffet table...major props, lol.

Nice work! Training looking good. cheers for that info!

Thanks guys! Im already missing the buffet table .

[LuNa]

Just thought i would post today's food to give a clearer picture of what im doing:

"Meal 1" (its not really a meal, but anyways): 1 regular coffee, 1 coffee with 1 TBSP Coconut oil and 10 grams Whey Iso.
Meal 2: 3 hardboiled eggs, 40 grams of almonds
Meal 3: 500 grams of beef, mushrooms and onions sauteed in butter
Pre-workout: 1 coffee with 1 TBSP Coconut oil
Intra-workout: water, nothing added
Post-workout: 3 scoops Pepto Pro, 3 scoops Dextrose, 1 scoop Whey Iso, 1 scoop Micellar Casein, 5 grams Leucine, 5 grams Creatine mono
Meal 4: 1.5 cups of white rice, 200-300 grams of chicken
Meal 5 (extended meal until bed time) so far:
Large bowl (about 100-150 grams) coco pops with low fat milk
8 chocolate covered oreo's
5 regular oreos
4 square bars
100-150 grams of candy (mostly cola flavoured gummis)

Other supplements: about 10 caps of Now Food Fish oil, 5000 UI Vitamin D

I also have Controlled Labs Orange Triad and Iforce Nutrition Intimidate (NMDA) but im not using it at the moment as i seemed to have an allergic reaction to either one. Not sure yet which, but im guessing the Orange Triad.

Feeling pretty damn full and sweating my ass off at the moment. Not completely sure what the macro's are, but i should hit around 600-700 grams of carbs and a little over 200 grams of protein.

The way i look tomorrow will determine if this was a good day or not and how i will approach the coming days.