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Thread: A Weak Persons Journey To Strength...

  1. #2876
    Senior Member GazzyG's Avatar
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    Hope the new carb plans work out for you!
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    Best Lifts: | Goals:
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  2. #2877
    LuNa
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    Picked up two pounds of ground beef today (not super lean) and turned those into 9 seasoned burgers (as per this recipe.

    I just had the first 4 and they are amazing. I love making stuff myself.

    Macro's (759 grams cooked ground beef):
    Calories: 1898
    Protein: 197 grams
    Carbs: Trace from seasoning
    Fat: 117 grams

    I cooked the burgers in unsalted butter so fat should be a little higher. I will have a coffee with coconut oil though to get the fatrotein closer to 1:1.

    Awesome meal!
    Last edited by LuNa; 08-10-2012 at 11:59 AM. Reason: Added Macro's

  3. #2878
    Senior Member GazzyG's Avatar
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    Ah, homemade burgers are ftw!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  4. #2879
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Hope the new carb plans work out for you!
    Quote Originally Posted by GazzyG View Post
    Ah, homemade burgers are ftw!
    Thanks Gazzy. Cooking stuff at home is great. I know exactly what is in it and can tailor it to my needs.

  5. #2880
    LuNa
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    Blast 2, A2 08-11-2012

    Warm up

    DB Bench
    TT: 18,3,2x28's (62's)

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

    V-squat OH Press
    TT: 15,4,2x25kg (55lbs)

    Shoulder stretch: 80seconds

    Machine dips
    TT: 16,5,3x68kg (150lbs)

    Triceps stretch: 90secondsx18's (40's)

    NG pulldowns
    TT: 11,3,2x84kg (185lbs)

    Meadows Rows
    TT: 12x55kg (120lbs) | 15x45kg (100lbs)

    Back stretch: 90secondsx84kg (185lbs)

    Going to enjoy my last two days of summer holiday. I will be back at work on Monday. Luckily, i will have another week off in about 8 weeks when i will go to Dubai for a week . Already looking forward to it.

  6. #2881
    Senior Member GazzyG's Avatar
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    Nice n warm in Dubai! Hope you don't like alcohol or kissing in public though, lol...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  7. #2882
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Nice n warm in Dubai! Hope you don't like alcohol or kissing in public though, lol...
    Yep, i hope it cools down a bit. We are going at the end of October so hopefully it wont be that warm anymore. Lol! Have you been there Gazzy? What did you think?

  8. #2883
    Moderator Brian Hopper's Avatar
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    Nice session Luna!!!
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  9. #2884
    WBB Team Captain Coke's Avatar
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    Truly living well, another vacation coming up - Dubai will be awesome.

  10. #2885
    THE 800 QUEST NickAus's Avatar
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    You have made me hungry.........off to the fridge.

    Looking good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #2886
    LuNa
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    Blast 2, B2 08-14-2012

    Machine preacher curls
    TT: 11,3,3x40kg (90lbs)

    I replaced incline DB curls with these, as i wasnt progressing on the incline curls.

    One arm reverse cable curl
    TT: 25x20kg (45lbs), each arm

    Biceps stretch: 90seconds

    V-squat calf raises
    TT: 12x65kg (145lbs)

    HS Kneeling leg curl
    TT: 20,6,5x45kg (100lbs), right leg
    TT: 22,7,6x45kg (100lbs), left leg

    Squats
    TT: 9x140k (310lbs)

    V-squat, facing the pad
    TT: 25x145kg (320lbs)

    I saw some very pretty stars after this set.

    Quad stretch: 30seconds

    Ham stretch: 60seconds, each leg

    Im on the 8th day of Ultra Low Carbs (ULC) and feeling amazing since Saturday. Im guessing that is when my body went into ketosis. My mood and energy are higher than they have been in a while. I am feeling very happy and have been on a "high" this past weekend. I like it a lot.

    Thursday will be the 10th day and seeing as i will be training i will also have my first backload again. My final weightloss will determine the max carb amount i should be able to take in and still wake up looking/feeling tight the next morning. I am also going for cleaner carbs, minimal gluten, minimal fat, minimal sucrose, to see what the effect is. Hopefully this will give me some great results.

    So far, i have been pretty surprised with the ULC period. The first 4-5 days were really bad, but strength has improved on almost all lifts and im feeling very good at the moment.

  12. #2887
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice session Luna!!!
    Quote Originally Posted by Coke View Post
    Truly living well, another vacation coming up - Dubai will be awesome.
    Quote Originally Posted by NickAus View Post
    You have made me hungry.........off to the fridge.

    Looking good!!
    Thanks for the support guys. It is truly appreciated.

  13. #2888
    LuNa
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    AM weight: 98.7kg (217,1lbs)

    Happy for the drop in weight, as this will allow me to eat more carbs on my backloads .

  14. #2889
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Dubai sounds great. Doing well man. Got that diet right on point
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  15. #2890
    Senior Member GazzyG's Avatar
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    Great training! Backloads will seem like the light at the end of the tunnel now I bet, lol!

    And no, not been to Dubai, but know a few people who have. Nice, warm, posh, but for British people who like to drink and show a bit of skin, it's no good lol. Strict muslim laws there.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  16. #2891
    LuNa
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    AM Weight: 98.4kg (216.5lbs)

    Starting the weight for the prep phase was 102.9kg (226.4lbs). This means i lost 4.5kg (9.9lbs).

    Looking at the charts in the CBL book my upper carb limit for a backload is at 909 grams of carbs. This is obviously quite a bit but it should mean that i can get away with quite some carbs.

    Going to spend the rest of the day thinking about what i shall i have for my backload, lol.

  17. #2892
    LuNa
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    Quote Originally Posted by HJP View Post
    Dubai sounds great. Doing well man. Got that diet right on point
    Quote Originally Posted by GazzyG View Post
    Great training! Backloads will seem like the light at the end of the tunnel now I bet, lol!

    And no, not been to Dubai, but know a few people who have. Nice, warm, posh, but for British people who like to drink and show a bit of skin, it's no good lol. Strict muslim laws there.
    Thanks guys, its funny because i actually starting doubting if i should use Kiefer's Carb Nite Solution protocol instead. This is basically ULC for a week with a huge backload (think 1000+ grams of carbs) at the end of the week. It is more geared to fat loss and seeing how good i feel now that my body has switched over, i was considering it.

    Will go with CBL and depending on how that goes i might or might not switch to CNS. I would like to be nice and lean for Dubai, which is another 8 weeks, so i can easily make adjustments and get results.

  18. #2893
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    How in the hell are you going to consume that many carbs lol.

  19. #2894
    LuNa
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    Blast 2, A3 08-16-2012

    BB Incline
    TT: 12,4,2x65kg (145lbs)

    I moved my legs on the last rep of the first set and lost all power at the bottom. I could have gotten 1-2 more i feel.

    Chest stretch: 60secondsx18's (40's)

    DB Side laterals
    TT: 18,8,6x14's (30's)

    Shoulder stretch: 70seconds

    Smith CGBP
    TT: 9,2,2x60kg (135lbs)

    Tricep stretch: 60secondsx20's (45's)

    Low pulley cable row
    TT: 14,5,4xsetting 13

    Pendlays from pins
    TT: 12x80kg (175lbs)

    I cut this session a little short. I wasnt feeling very strong, felt tired and i was looking forward to starting the backload. No problem though, as it will give me more room to kick the hell out of thelogbook.

    I ended the backload with about 550-600 grams of carbs. Mostly Dextrose and white rice. Felt pretty miserable at the end of the night as i was aiming for 700 grams of carbs. The window that i have, about 2 hours, i just to small to get close to my calculated max carbs. I did wake up looking tight and feeling energised so i think this is a good amount to stick with. There was no bloating in the morning so i think the food choices worked well.

  20. #2895
    LuNa
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    Quote Originally Posted by FearFactory View Post
    How in the hell are you going to consume that many carbs lol.
    Well the CNS backload window is 6 hours and you can go pretty wild (food choices, fat in the backload). I normally can get in 600 grams in 2 hours so 6 hours should allow to hit that.

  21. #2896
    LuNa
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    Blast 2, B3 08-18-2012

    Cable curl
    TT: 16,5,3x60kg (135lbs)

    Pinwheels
    TT: 25x18's (40's)

    Biceps stretch: 90seconds

    Leg press calf raises
    TT: 12x70kg (155lbs)

    SLDL
    TT: 8x180kg (395lbs) | 16x145kg (320lbs)

    V-squat
    TT: 25x150kg (330lbs)

    Quad stretch: 40seconds

    Ham stretch: 60seconds, each leg

    Baselines are set, carbs will be eaten and logbooks will be demolished.

    Stay tuned.

  22. #2897
    THE 800 QUEST NickAus's Avatar
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    Interesting stuff!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #2898
    WBB Team Captain Coke's Avatar
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    Very nice, headway to be made with this plan - you seem into it Luna.

  24. #2899
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Man thats a lot of carbs! Will have to binge eat for sure lol
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #2900
    LuNa
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    Blast 2, A1 08-21-2012

    DB Incline pres
    LT: 19,3,2x28's (62's)
    TT: 13,2,2x32's (70's)

    Chest stretch: 90secondsx18's (40's)

    BB upright row
    LT: 20,7,6x40kg (90lbs)
    TT: 20,7,6x45kg (100lbs)

    Shoulder stretch: 90seconds

    Dead skulls
    LT: 20,7,5x22kg (48lbs)
    TT: 18,4,4x25kg (55lbs)

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

    WG pulldowns
    LT: 12,4,3x75kg (165lbs)
    TT: 12,4,3x79.5kg (175lbs)

    Sumo rack pulls
    LT: 12x200kg (440lbs) | 20x170kg (375lbs)
    TT: 12x210kg (460lbs) | 15x185kg (405lbs)

    Back stretch: 90secondsx89kg (200lbs)

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