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
should be easily doable.. these are substantially my old maxes at 230ish lbs last year.
Last edited by f=ma; 05-31-2010 at 04:12 AM.
no show. its ridiculously out of my league after i did some real research. 2011 will be my year. about to do quads/calves
thanks buddy. it actually was a great workout. best PM workout ive had since i started doing them.
275x4 deep, perfect
leg ext ss w/ vert calf
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. 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.
Pic looks good (yes homo)
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
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.
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
Last edited by f=ma; 05-29-2010 at 02:12 PM.
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.
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.
Last edited by f=ma; 05-29-2010 at 05:31 PM.
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%
Last edited by f=ma; 05-29-2010 at 06:13 PM.
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
edit: another 200 cals of SS cardio for today
Last edited by f=ma; 05-30-2010 at 02:55 PM.
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.
260's by May
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.
Last edited by f=ma; 05-31-2010 at 04:31 AM.
bb bench, feet on bench, shoulders tucked, suicide
harder than expected. rest paused........ i hope i didnt screw myself by starting too high.
db row per arm
bb bench same style as above ex/ thumbs wrapped
db curls per arm
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.
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.