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Thread: time to man-up:: 1500lb total @ 220lbs and 8% bf

  1. #201
    LittleJake JSully's Avatar
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    further updates to be continued tonight after cardio..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #202
    LittleJake JSully's Avatar
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    wednesday**6/4/08
    morning weight:: 243.4


    :::the diet:::
    **UJD Day 03:: makeup workout (depletion), low cals + IF
    IF:: 24.5hrs

    *workout @ 6-640
    *cardio @ 640-740
    0800p- 1 tortilla, 4oz taco meat, 1/2 cup mexican cheese, 4scoops ON
    1130p- 4 scoops ON

    calorie breakdown::: 1690kcals:: 239p/53c/58f


    :::the workout::: *triceps/legs/calves (makeup) **depletion
    triceps - 9 sets
    ::warmup:: pushdowns- 100x30, 100x25
    cable pushdowns- 180x18, 180x15
    ::superset:: seated db single arm overhead tricep ext- 25x15, 25x15
    cambered bar skullcrusers- 65x18, 65x15
    ::superset:: single arm cable reverse pushdowns- 40x15, 40x15
    star trac seated dip machine- 180x15
    legs - 12 sets
    ::warmup:: leg extension- 85x20, seated leg curl- 85x20, stretching
    leg extensions- 205x18, 205x15
    ::superset:: seated leg curls- 130x18, 145x15
    front squats- 135x15, 135x12
    back squats- 135x15, 135x15 ->dizzy/nauseous
    machine leg press- 250x15, 250x15
    lying leg curl- 95x15, 95x15
    seated calf extensions (single leg)- 80x30, 80x30
    seated calf raises- 2plates x30, 2plates x30


    :::the cardio:::
    60mins steady state cardio, treadmill, 12% incline, 2.5mph->2.2->2->1.7->1.5->1.7 (trying to keep approx 130-135bpm heartrate), ~685kcals burned


    :::the thoughts:::
    Legs were thrashed, diet is spot on.. Cardio was cake, though, difficult keeping my heartrate where it needed to be. It kept shooting up over 140bpm, what a bitch. 1.5mph is BARELY walking.. at least I have the keto book to keep me entertained..

    :::the ramblings:::
    ...
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  3. #203
    Senior Member Sidior's Avatar
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    That is a ton of volume Jake! Depletion workouts look like death lol.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  4. #204
    I wannabebig!
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    how do you walk that slow... i would think i would take baby steps to go that slow

  5. #205
    LittleJake JSully's Avatar
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    thursday**6/5/08
    morning weight:: 240


    :::the diet:::
    **UJD Day 04:: off day, low cals + IF
    IF:: 19hrs

    0630p- 4 scoops ON, 2 cups cottage cheese
    1000p- 4 scoops ON, 10 fish oil caps

    calorie breakdown:: 1485kcals:: 244p/44c/37f


    :::the workout::: *off day


    :::the cardio:::
    no time..


    :::the thoughts:::
    Blah, not enough time for cardio.. too tired by the time I got home..


    :::the ramblings:::
    Went and talked to my tattoo artist about my first tat. Got it scheduled for next saturday.. I'm pretty amped up about it..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #206
    Team Chesticles! Unholy's Avatar
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    What are you getting done?
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  7. #207
    Banned markdk86's Avatar
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    Doing good Jake. I hate those depletion workouts.

  8. #208
    LittleJake JSully's Avatar
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    paul- http://www.wannabebigforums.com/atta...9&d=1209763359 is going on the inside of my left upper arm..

    mark- yeah, they are a bitch, but they ****ing work! lol..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  9. #209
    Senior Member cphafner's Avatar
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    things look like they are going well in here. Those high volume workouts have to be tough on the low cals.
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  10. #210
    Lurking lilmase1153's Avatar
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    Sooo I went to the Tavern on friday and you were not there, then on saturday I see Jason or Nosaj working the door at the Library and he said you quit finally.. Congrats man, I bet the wifey is happy about that..

    Anyways stop cheating on the diet or im gonna be looking leaner and meaner then you, and then when we go to workout I will make you feel like a child.. Well I mean I look like a child next to you but a yoked out one soooo ummmm yeah you know what I mean. Ohh I recently upped the volume of my workouts and it SUCKS, it works but it is a Beeeeyotch... I figured it worked back then so I thought since I need to add just a little more LBM I will give it another try, I dont miss being this sore Jake. I dont know how I put up with your crazy regimen for as long as I did back then.. Anywho man, get your workout on and keep that diet tight...
    PRs
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    height 5'2 weight 140lbs

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    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

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  11. #211
    Team Chesticles! Unholy's Avatar
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    Good Advice mase, Jakes a SLACKER.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
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    At Large Nutrition, Optimize YOUR body!

  12. #212
    LittleJake JSully's Avatar
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    connor- gracias holmes.. high volume is rough, but not too bad.. it works for me and I enjoy it!

    mase- **** off midget! lmao.. yeah I quit the Tavern, you'll hafta hit me up to come out with you, I still have my same #..

    paul- you **** off too.. lol.. road to 8% bodyfat, I'll beat your ass!!!


    been running behind on updates.. here you go..

    friday**6/6/08
    morning weight:: 240.4


    :::the diet:::
    **UJD Day 05:: no training, low cals + IF
    IF:: 21.25hrs

    *cardio @ 6-7p
    0715p- 4oz taco meat, 1/2 cup mexican cheese, 1 whole wheat tortilla, 4 scoops ON
    1030p- 4 scoops ON

    calorie breakdown::: 1590kcals:: 238p/47c/50f


    :::the workout::: *off


    :::the cardio:::
    60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


    :::the thoughts:::
    decent cardio session, diet is on.. I feel like ****..


    :::the ramblings:::
    blah blah blah... blah blah blah... blah blah.. blah blah..


    __________________________________


    saturday**6/7/08
    morning weight:: 235.6


    :::the diet:::
    **UJD Day 06:: full body training + mini-carb load

    0800a- 1 scoop ON, 2 bananas
    1000a- 1 scoop ON, 2 scoops cytomax energy, 1 banana
    *workout @ 12p-115p
    0130p- 2 scoops ON, 3 scoops cytomax energy
    0230p- 4 cups cheerios, 16oz ff milk
    0430p- 1 box fmv mac&cheese, 16oz ff milk
    0630p- 4oz beef, 1 cup prego sauce, 4oz spaghetti, 24oz ff milk
    0930p- 4oz beef, 1 cup prego sauce, 4oz spaghetti, 24oz ff milk

    calorie breakdown:: 4935kcals:: 294p/771c/75f


    :::the workout::: *full body
    chest - 4 sets
    ::warmup:: flat bb bench- 135x25, 135x20, stretching
    flat bb bench- 275x8, 275x8
    cable flyes- 100x10, 110x8
    back - 5 sets
    ::warmup:: pulldown- 120x15, 120x15, stretching
    pullups- BWx8, BW+25x7
    db rows- 120x10, (kroc style)120x12
    rack pulls (knee level)- 225x10(w/u), 405x8
    delts - 4 sets
    ::warmup:: seated db sh press- 50x20, side raises- 15x15, RC w/u's
    db arnold press- 80x8, 90x6
    db side raises- 50x8
    cable upright rows- 200(stack)x10
    traps - 2 sets
    db shrugs- 120x15, 120x15
    biceps - 2 sets
    ::warmup:: bb curls- 45x20
    bb curls- 115x8, 115x8 (in teh skwat rack)
    triceps - 2 sets
    ::warmup:: cable pushdowns- 100x25
    cambered bar skullcrushers- 100x8, 100x10
    legs - 5 sets
    ::warmup:: leg extension- 100x20, seated leg curl- 100x20, stretching
    bb stationary lunges- 135x8, 135x8
    stiff leg deadlift- 275x6, 275x6 <- afraid
    machine leg press- 390(stack)x10
    seated calf raises- 2 1/2plates x30, 3plates x30
    forearms - 2 sets
    bb reverse curl- 90x10, 90x10


    :::the cardio::: *off


    :::the thoughts:::
    Great workout all the way around. Yes, I did the curls in the squat rack so **** off. I'm teh uber curl jockey!! lol.. Regarding the timidness on SLDL. I pulled my left hammy in 2004 doing a 315lb SLDL while on UD2 low cals.. Ever since then, I've been afraid to go heavy on SLDL while on low cals... oh well. Good workout aside though. Looks like I'll have to graduate back up to the normal leg press since I just maxed out the machine.. Everything else looking decent, except for bench strength, blah.. as long as my chest is looking good is all that REALLY matters... or at least I'll keep telling myself that..

    Regarding today's diet decision. Not sure what I think about this. The premise was to assist in building back lost muscle due to the prior 5 days of very low cals. Protein synthesis is active for 36hours post workout so I'm trying to shift over to an anabolic state and then back to ketogenic by the following day. I'm getting ahead of myself in the journal, but I'm not liking this. I feel that I've compromised the amount of fat loss capable in the period by adding all those cals. I won't be doing this rendition anymore, however, I'm thinking of maybe a CKD on the training days aside from depletion.. hmmm..


    :::the ramblings:::
    can't remember anything.. lol.. I really need to keep the journal updated so I don't forget my everyday stories..


    __________________________________


    sunday**6/8/08
    morning weight:: 244.4


    :::the diet:::
    **UJD Day 07:: complex depletion workout, low cals + IF
    IF:: 21hrs

    *workout @ 12p-1p
    *cardio @ 1p-2p
    0630p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettuce, cheese, sour cream & guac
    0830p- 6 scoops ON

    calorie breakdown:: 1602kcals:: 230p/58c/50f


    :::the workout::: *complex depletion (new angle on depletion)
    one rep per exercise done continuously until the end of the exercises, counts as one rep, 10 reps per set::

    deadlift->bent over row->hang clean->push jerk->back squat->push press->pushups (3)

    135x10, 155x10, 155x6.. these started getting progressively MUCH harder and I had to take 30-45 seconds break ever 2-3 reps.. **** this..

    swapped over to doing 10 reps per exercise, then 30 seconds rest and onto the next exercise then 2-3mins rest after all excercises finished, really felt a better burn on these ones::

    same exercises as above.. weight @ 130, did 2 sets of 10(of each exercise)


    :::the cardio:::
    60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


    :::the thoughts:::
    I really enjoyed the complex workout, except for the first part. After discussing with forum peeps, it will be better to do the 2nd version above, ie, doing 10-15reps per exercise, straight though the exercises with no break un the last exercise is completed, then a 60-90 second break before re-starting. I'm going to attempt this for day02 of my next depletion. Today's depletion was merely to push out that glycogen from saturday's mini-load. Again, I don't really think this helped me with anything and it definately slowed my fat loss progress. It may have increased LBM some, but to such a little degree that I would rather maximize fat loss.. to be continued later on..


    :::the ramblings:::
    There is a guy that goes to my gym. He's a good guy, about 6'2, 220 and sitting around 8% bodyfat. He's going to do a competition on June 28th. The problem is, it's the Mr.Arizona and is a national qualifier. He's going to go up against some hardcore BBers. He's sitting at 8% bodyfat right now, 3 weeks out from the comp? He should be no more than 5% if he wanted to do something with the comp. I talked to him about it and everything, gave him some suggestions for pre-comp diet so that he might be able to come in around 5% and he kind of shrugged it off. Whatever.. Then when I'm doing cardio, he gets on the ellipitcal in front of me and starts going to town. I tried telling him to keep his heartrate below 130, but alas, he doesn't care.

    He's not going to place, it's a shame really. He's got great genetics for the BBing world. It's sad to say that he is older than me and yet has no knowledge of BBing competition or advanced nutrition/training.. he still goes by muscle mag articles for his workouts.. lol.. oh well..


    __________________________________


    monday**6/9/08
    morning weight:: 241.3


    :::the diet:::
    **UJD Day 08:: off day, low cals + IF
    IF:: 23hrs

    *cardio @ 615-715p
    0730p- 6 eggs, whole wheat tortilla, 1/2 cup ff cheddar cheese, 3 scoops ON

    calorie breakdown:: 988kcals:: 121p/9c/52f

    (forgot last shake of the day and fell asleep, oh well)


    :::the workout::: *off day


    :::the cardio:::
    60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


    :::the thoughts:::
    Diet is spot on, I'm still pissed about the weight gain from saturday's mini-load. It has really dampered out my fatloss, I will not be doing anything like that again... HOWEVER, I may implement a little CKD type style to my workouts while in the depleted state. I'm reading Lyle's Keto book again right now so I'll figure out how to set it up here soon. Also, I'm going to cut back the depleted state from 8 days to 7 days. This will allow my 3 day split after the carb up, but will also give 2 days rest afterwards. I started this UD cycle still sore from the heavy hypertrophy workouts. I needed another days rest for maximum growth/regrowth. I'll be adding that extra day. Cals will stay somewhere in the 5-10% above maintenance region, I haven't decided yet. I may just keep them at maintenance or 10% below to really maximize fatloss. I'm going be swapping to the official UD2 here for a few weeks since my birthday is coming up as well as my fiance's sister's bday (we're going to Vegas) so it will be too difficult staying on a 2 week depletion cycle with a carbup in the middle and so forth. UD2 will be more convenient for the time being... That will be begin in the near future..


    :::the ramblings:::
    Saw the idiot BBer again today @ 8% bodyfat getting ready for his show in 2 1/2 weeks.. lol... He looks good, I'll give credit where it's due.. but not BBer good.. He's got alot of work. I hope he opens his eyes in the next year and really starts self educating.. or gets a fantastic dietician/trainer.. lol...

    Yeah, I'm just jealous I can't walk around at 8% all the time.. so what?




    Well.. that be all for now. I'll update tuesday's tomorrow as I've begun the carb load tonight.. I'm having a little blood sugar drop, so it's bedie-bye time.. g'night y'all..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  13. #213
    Banned markdk86's Avatar
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    Doing well Jake. I'm taking your advice and re-starting my PSMF tomorrow. My friend is dragging me to Sam's Club at 9am.... he doesn't realize I sleep till 2pm

  14. #214
    Team Chesticles! Unholy's Avatar
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    If we are going to compete you need to take some pics of your upper body today, Shirtless, at least a front double Bi and a lat spread or side chest shot.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
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  15. #215
    LittleJake JSully's Avatar
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    mark- I prefer costco, but to each his own.. good luck waking at 9am, lmao..

    paul- I'm carb loading today, therefore I will not degrade myself by taking photos today. I'll take some shirtless pics tomorrow evening. A front double bi, rear lat spread and maybe one or two more... ok?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #216
    Team Chesticles! Unholy's Avatar
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    Sounds good.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  17. #217
    Senior Member Bruteman's Avatar
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    Good job keeping on track. I'll never know how you higher volume guys do all that lifting.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
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  18. #218
    Team Chesticles! Unholy's Avatar
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    Just read your ramblings lol, 6'2" at 220lbs wet at 8% is crappy. He needs to drop another 5-7lbs of fat and prolly a good 5-10lbs of water to look decent. 200lbs@6'2" in contest shape is not great unless he comes in at 4-5% bf and super dry. **** my first comp I hope to come in at 210 dry to the bone and I am 2" shorter.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  19. #219
    LittleJake JSully's Avatar
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    That's what I told him. lol.. he should drop to 196 and compete light-heavy..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #220
    Team Chesticles! Unholy's Avatar
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    he won't be very competitive in the light heavy at 6'2" Bone dry he will look like a beanstalk lol.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  21. #221
    LittleJake JSully's Avatar
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    he's going to look like ass either way when he dries up.. he should spend 2 years bulking and come in at a dry 225
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  22. #222
    Who is John Galt? CrazyK's Avatar
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    A lot of volume on those workouts especially with an IF. You're one tough SOB to survive that.
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  23. #223
    Senior Member Sidior's Avatar
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    Did I miss the pics or are they still on the way?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  24. #224
    Banned markdk86's Avatar
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    Quote Originally Posted by Sidior View Post
    Did I miss the pics or are they still on the way?
    I second that.

  25. #225
    LittleJake JSully's Avatar
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    pics will be uploaded tonight as will the journal be updated including today's depletion.. sorry guys. lol..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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