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Thread: Ex-Twig. Future Freak.

  1. #1
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Ex-Twig. Future Freak.

    I'm coming off my first bulk, the details of which can be found here.

    I was running on about 3,750-4,250 calories towards the end of my bulk, which was giving me diminishing returns. To be honest, I wasn't doing the best job in tracking. This is costing me a bit now as I'm not quite sure where to set my cals to start my cut. Using the 'better safe that sorry' approach I'm going to go for 3,000/day with about 100g fat/200-250g protein. We'll see where this leaves me after a few weeks and adjustments may be necessary.

    Height: 6'1
    Current Weight: 219-224 range
    Current Measurements:
    -Chest: 45"
    -Thighs: 26"
    -Calves: 16"
    -Arms: 17"
    -Stomach: 38"

    I'll be updating my weight and measurements every 2 weeks.

    I'd put myself at 17% to 18% bf at the moment.

    My main goal by year end is to be somewhere in the neighborhood of 230 lbs/13% bf, which would be an increase of about 18-20 pounds LBM from now. It's a lofty goal but that's why it's there.

    Enough blabber. I have some entries to catch up on!
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  2. #2
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Tuesday, April 17

    ATF Squats:
    185*5
    205*5*4 sets

    RDLs:
    205*5
    235*5*4 sets (+10w)

    Ball Crunches:
    bw*12*4 set (Squeeeeeeeze at the top!)

    Seated Calf Hammer Strength:
    bw+140*45-60 seconds of pause/squeeze/pause
    bw+190*45-60 seconds of pause/squeeze/pause*3 (Felt like my calf almost cramped up, which this machine does to me sometimes.)

    This was a quick workout. I supersetted the last two movements because I was running a bit late for work. The reason I was running late? I need at least 90-120 seconds of rest between my last few sets of squats and RDLs - they kick my ass! I wouldn't trade them for anything in the world...
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  3. #3
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Wednesday, April 18

    Chins, palms out:
    bw*5
    bw+10*5; *4; *3.5/*2 negatives

    Cable pull downs, palms in:
    70 (this can't be pounds because it's a b*tch)*5
    80*5
    90*5 (+10w)
    90*5.5 - failure

    DB Seated Shoulder:
    60s*5
    70s*5 (+5w)
    70s*4
    70s*3*2 sets - failure

    EZ Bar Standing Curls
    115*5*2 sets
    115*4
    115*3

    All in all it was a pretty decent day. I know I have a long way to go, but a little bit of me smiled when I was pushing up 70 lb DBs. It just, hit me I guess, that I'm at at least past the point of being totally weak!

    On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

    A) Not curled at all! (I only do it once a week!)
    B) Used the EZ bar but with 25s and 2*10s
    C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!

    My biceps were on fire after that last set, even if I did look like a tool.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  4. #4
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    Quote Originally Posted by Rock Steady View Post
    Wednesday, April 18

    Chins, palms out:
    bw*5
    bw+10*5; *4; *3.5/*2 negatives

    Cable pull downs, palms in:
    70 (this can't be pounds because it's a b*tch)*5
    80*5
    90*5 (+10w)
    90*5.5 - failure

    DB Seated Shoulder:
    60s*5
    70s*5 (+5w)
    70s*4
    70s*3*2 sets - failure

    EZ Bar Standing Curls
    115*5*2 sets
    115*4
    115*3

    All in all it was a pretty decent day. I know I have a long way to go, but a little bit of me smiled when I was pushing up 70 lb DBs. It just, hit me I guess, that I'm at at least past the point of being totally weak!

    On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

    A) Not curled at all! (I only do it once a week!)
    B) Used the EZ bar but with 25s and 2*10s
    C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!

    My biceps were on fire after that last set, even if I did look like a tool.
    i like ur title i used to be a twig too keep up the heavy lifting
    Height: 6'4 Weight: Sh_i_t Happens Age: 20

  5. #5
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by fleep View Post
    i like ur title i used to be a twig too keep up the heavy lifting
    Thanks. Feels good doesn't it?
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  6. #6
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    I'm really looking forward to squats tonight. I'm planning on bumping it up to 225 finally. According to my paper journal, I was doing 225 7 months ago! Ah, what a crappy ROM can do for strength!

    I'm even looking forward to doing some walking lunges! Something must be wrong with me.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  7. #7
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    Quote Originally Posted by Rock Steady View Post
    On a side note: I put 45s on each side of the EZ curl bar to get to 115. As I was lifting, I saw myself in the mirror and thought it looked absurd! Question - should I have:

    A) Not curled at all! (I only do it once a week!)
    B) Used the EZ bar but with 25s and 2*10s
    C) Manned up, make my wrists suck it up, and used a regular BB. Not in the rack of course!
    D) Used DB's and did Hammer Curls
    I pick D or A.
    Last edited by muscleup; 04-20-2007 at 10:24 AM.

  8. #8
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by muscleup View Post
    I pick D or A.
    Haha... well I do like hammer curls but since I only do biceps once a week directly and I'm cutting, I like to go heavy. Going heavy on hammers just feels awkward to me.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  9. #9
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Friday, April 20

    Squats
    135x7 WU
    205x5
    225x5
    225x5
    225x3
    225x3 .... Dammit I really should have gone for one more for the hell of it

    Abs (ball)
    bwx12
    bwx12
    bwx12
    bwx12

    DB Walking Lunges

    55sx6 per leg
    55sx6 per leg
    55sx6 per leg** see below
    55sx6 per leg
    55sx6 per leg (Good lord did I want to die after this. I needed to sit down for a good 4 minutes before I was ready for calves.)

    Calf Raises on the Leg Press
    350x45 seconds of medium intensity
    350x45 seconds of high intensity
    390x45 seconds of high intensity
    390x45 seconds of max intensity (I use this instead of reps because I do a lot of pauses/holds when I work calves. It's the only way I've seen results.)

    **Well this was new. Before I do any set of walking lunges, I make sure I have a clear path of about 20-30 feet in front of me. Well, this set was no different, except after about 2 reps on each leg some kid (not lifting) just stood right in my path. Long story short, it turned into a very awkward game of chicken. I won! Nearly knocked him on his ass... and boy would I have. He was staring at me like 'why is it a problem that I'm standing directly in the path of your set?' That's what I get for working out a college gym, but hey it keeps it interesting.

    All in all, a pretty good session. My left knee is a little tender but it's already feeling better than right afterwards. I'll have to keep an eye on it.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  10. #10
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    I haven't done deads in a couple of weeks and I'll be doing them tomorrow. I figure it's the beginning of my cut and I'm fresh. Do I smell PR? My current is 400 raw, and boy was that a struggle! I'll put it in writing here - I'm going for 405 raw tomorrow!

    (I should note that I did rack pulls last week and my max was only 430 - yikes.)
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  11. #11
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Saturday Morning, April 21

    I never know if I should be happy or upset that I just slept 10.5 hours... seems to be crossing the line from repair to atrophy.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  12. #12
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Saturday, April 21

    DB Bench
    75sx5 WU
    90sx5
    100sx5
    100sx5
    100sx4
    100sx4 - last rep took a good 10 seconds!

    Incline BB Bench
    135x5
    165x5 (+10w)
    155x4
    155x4
    155x3.5 - fail

    Weighted Dips
    BW+35x6
    BW+70x5 (+1r)
    BW+70x4
    BW+70x4
    BWx8

    ME Deads
    225x3 WU
    315x2
    365x1
    385x1
    405x0 - Ah crap! So close... hammies were a little burnt out from squats yesterday. I may try this again next week.

    BB Bent Over Rows
    135x5
    155x5
    175x5
    175x5
    175x5 (+20w)- these felt great

    Well, I didn't get my PR on deads like I wanted. I shouldn't be going for PRs the day after doing a related movement!
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  13. #13
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Things NOT to do on a cut: get completely wasted. Saturday night was not a healthy one. It's now Monday morning and I'm finally feeling better. I still haven't gone back and updated Fitday with my lushness. It's going to hurt to put something like a dozen beers in there. I suck.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  14. #14
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Cals from the first week of my cut are below. Right where I want to be sans the 5% from alcohol.

    Average Calories
    grams cals %total
    Total: 3005
    Fat: 94 843 29%
    Sat: 22 196 7%
    Poly: 11 98 3%
    Mono: 32 284 10%
    Carbs: 262 970 33%
    Fiber: 20 0 0%
    Protein: 242 969 33%
    Alcohol: 22 155 5%
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  15. #15
    Getting Better..... bigmoney's Avatar
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    workouts are looking strong man. You might try to DL first in your workout instead of near the end so you will have more energy. Oh, I can tell you were another victim of the walking lunge monster?

  16. #16
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by bigmoney View Post
    workouts are looking strong man. You might try to DL first in your workout instead of near the end so you will have more energy. Oh, I can tell you were another victim of the walking lunge monster?
    Thanks.

    I certainly have considered this, but then I'm afraid I'll be tired for my chest movements. Perhaps I should alternate each week.

    As for the walking lunge monster - yes, yes I am. For some reason I keep coming back for more, though.
    Last edited by Rock Steady; 04-23-2007 at 02:53 PM.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  17. #17
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    awesome dips rock
    2000 or bust

  18. #18
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by Stumprrp View Post
    awesome dips rock
    Thanks man. I'm getting to the point where I'm a bit scared while doing them. This is because the grip on the dip station is just alright and I lean forward just enough....

    I figure if I ever do slip, there's a good chance my teeth directly hit part of the machine. Talk about motivation to hold on! I may go for +90 this week but we'll see.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  19. #19
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    Tuesday, April 24

    Chins
    (Couldn't find the weight strap.. argh. Only would have added 10 pounds anyway.)
    bwx6
    bwx6
    bwx6
    bwx5 + 2 negatives

    Cable Pull Downs
    75 units x 7
    85 units x 5
    95 units x 5 (+5w)
    95 units x 5

    DB Shoulder Press
    60s x 6
    70s x 5
    70s x 4
    70s x 2.5 - fail, argh
    50s x 6

    EZ Bar Curls
    75 x 7 WU
    95 x 6
    115 x 5
    85 x 7 - oh the burn!

    Besides not getting the 3rd rep on my last set with 70s on shoulders, this was a pretty good session. Biceps felt way stronger than last week - I'll go for 125 for reps next time.
    Last edited by Rock Steady; 04-24-2007 at 12:56 PM.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  20. #20
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    Wednesday, April 25

    ATF Squats Went a bit lighter on these and tried to be more explosive

    135 x 6 WU
    185 x 7
    185 x 7
    185 x 7
    185 x 7 + 0.5 negative (to get the bar in place for RDLs - it's an open cage design)

    RDLs
    185 x 6
    235 x 5
    235 x 5
    235 x 4**
    185 x 6

    Abs (Ball)
    bw x 12
    bw x 12
    bw x 12
    bw x 12

    Seated Calf Raises
    bw + 160 x ~45 seconds
    bw + 160 x ~45 seconds
    bw + 160 x ~45 seconds
    bw + 160 x ~45 seconds

    **I don't like my form on these. Next time I'm going to only use 185 and focus on really stretching my hammies more.

    The last set of squats felt good today.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  21. #21
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Saturday, April 28

    DB Bench
    75s x 6 WU
    100s x 5
    100s x 4
    100s x 3
    100s x 3

    Incline Bench
    135 x 6
    155 x 5
    155 x 3
    155 x 4

    Weighted Dips
    bw + 45 x 5
    bw + 90 x 3 (+20 w)
    bw + 90 x 3
    bw + 45 x 6
    bw x 8

    Deads
    225 x 5 WU
    275 x 5
    325 x 3
    345 x 3

    EZ Bar Bent Over Rows
    125 x 6
    175 x 5
    175 x 5
    175 x 5
    175 x 6

    Eh. It was one of my buddy's birthday last night. Drank too much. Workout today certainly suffered. I just couldn't get into it much, except the +90 on weighted dips which felt great.

    I don't think I've ever sweat so much during a workout - I guess my body was getting rid of the last of the toxins. It's later in the evening now and I'm just starting to feel better.
    Last edited by Rock Steady; 04-29-2007 at 03:29 PM.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  22. #22
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Sunday, April 29

    ATF Squats
    135 x 6 WU
    185 x 5
    235 x 4 (+10w)
    235 x 3
    185 x 7

    Abs - Bicycle Style
    30
    25
    25
    25

    DB Walking Lunges
    60s x 6 (+10w)
    60s x 6
    60s x 6
    60s x 6

    Calves (Leg Press)
    350 x 45 seconds
    400 x 45 seconds
    400 x 45 seconds
    400 x 45 seconds

    Walking lunges suck. That's why I figure I should keep doing them.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  23. #23
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Average Calories
    grams cals %total
    Total: 3092
    Fat: 91 821 27%
    Sat: 23 209 7%
    Poly: 10 90 3%
    Mono: 26 232 8%
    Carbs: 265 977 32%
    Fiber: 21 0 0%
    Protein: 247 987 33%
    Alcohol: 34 237 8%
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  24. #24
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    Wednesday, May 2

    Chins
    bw x 6
    bw+25 x 4
    bw+10 x 4
    bw+10 x 3 + 2 Negatives

    Cable Pull Downs
    70 x 6
    80 x 6
    90 x 6
    90 x 5

    DB Shoulder
    60s x 5
    70s x 4
    60s x 5
    60s x 5
    60s x 4 + 2 Negatives

    Standing EZ Bar Curls
    95 x 6
    115 x 4
    135 x 3 - with cheating
    115 x 4
    95 x 6 ... ouch this was a bitch!

    Just finished this workout and I'm feeling good!!!
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  25. #25
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Bi-Weekly Stats Update

    Height: 6'1
    Current Weight: 215-219 range, (down about 4 pounds in 2 weeks (mostly water))
    Current Measurements:
    -Chest: 45" (no change)
    -Thighs: 26" (no change)
    -Calves: 16" (no change)
    -Arms: 17" (no change)
    -Stomach: 37.75 (Down 0.25"... greaaaaaaaaaat... *sigh* It may actually be 37.5" but I'm trying to be conservative and either way it isn't much!!)

    I'm going to give my current cals (about 3,000) another two weeks and see where it leaves me.
    Last edited by Rock Steady; 05-02-2007 at 08:12 PM.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

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