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Thread: Shockboxer gets serious

  1. #1
    Not Done Yet ShockBoxer's Avatar
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    Shockboxer gets serious

    Beast sold me on this article with his spring break pic thread. I'm through stumbling around haphazardly applying the good advice I've gotten here. I've come a LONG way based on that advice... close to 20% body fat loss all things considered... but I think I could do better with even more discipline, especially given my lackluster results under 20% bf so far.

    Assuming I have a normal metabolism (only one way to find out)

    Base Metabolic Rate estimate:

    BMR = 66 + (13.7 x 160/2.2) + (5 x 164) - (6.8 x 30)
    BMR = 1678

    Basal Activity, Non-Lift Days:
    BMR 1678 x 1.2 (Very light activity) = 2013

    Basal Activity, Lift Days:
    BMR 1678 x 1.6 (Moderate) = 2684.8

    Body Type: Endomorph

    Cut Target, non lift days: 1610
    Cut Target, lift days: 2147

    Bulk Target, non-lift days: 2214
    Bulk Target, lift days: 2953

    Protein Target: 1 - 1.5 x BW

    Carb taret:
    "Moderate" carb day: 1 - 1.5 x BW
    Light carb day: 0.75 - 1.25 x BW
    Training day: 1.25 - 1.75 x BW

    Fat target:
    Fill in the remainder. Don't have enough calories on an 'off day' to get 0.5 x lbm but I'll try and get close.

    *The breakdown, cut:*

    Lift or HIIT Day: 160 - 240 g protein, 200 - 280 g carb, 16 - 87 fat
    Target: 180 protein (720), 200 carbs (800), 60 fat

    Non-Lift Day:
    Target: 180 protein (720), 120 carbs (480), 44 fat

    Meal Schedule, training day:

    Meal 1: Carbs + protein meal (30 g protein, 50 g carbs)
    Meal 2 (10:00) Carbs, protein, and green veggies (30 p, 50 c)
    Meal 3 (12:30): Protein, fat, and green veggies (30 p, 30 f)
    Meal 4 (16:00): Protein, fat, and green veggies (30 p, 30 f)
    Meal 5 (Post-workout, around 8:00): Protein and carb drink (30 p, 50 c)
    Meal 6 (22:00): Carbs + protein meal (30 p, 50 c)

    Meal Schedule, off-day

    Meal 1: Carbs + Protein (30 p, 40 c)
    Meal 2: Carbs + protein (30 p, 40 c)
    Meal 3: Carbs + protein (30 p, 40 c)
    Meal 4: Protein, Fat, Green Veggies (30 p, 15 f)
    Meal 5: Protein, Fat, Green Veggies (30 p, 15 f)
    Meal 6: Protein, Fat, Green Veggies (30 p, 15 f)

    I don't really have enough calories available to split meals like that (especially off days) so often there will be less meals. Keeping the combinations and totals the same is my primary objective.

    Food selection:

    Carbs + Protein:
    On Whey: 23, 3, 1 (p/c/f)
    Powdered skim milk: 13, 9 (c/p)
    Skim milk
    Fruit
    Oatmeal
    egg whites
    tuna
    chicken
    sweet potato
    fish
    shrimp
    lean cuts of meat
    mushrooms
    carrots

    Protein + Fat:
    All cuts of meat
    fish
    chicken
    turkey
    tuna
    eggs
    cottage cheese
    fish oil
    flax seeds
    olive oil
    peanuts

    I don't see cake in there anywhere but I'm hoping a piece a few times a month won't hurt me too much.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  2. #2
    Not Done Yet ShockBoxer's Avatar
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    Current lifts.

    Flat Barbell Bench: 170 x 6
    Flat DB Bench: 60s, 5x5
    Deadlift: 265 x 4
    BO BB Row: 150 x 6
    BO DB Row: 60s x 8
    DB Incline Bench: 55s x 6
    DB Shrugs: 80s x 15
    BB Shrugs: 225 x 15
    Weighted Dips: BW + 30 x 8
    Pull Ups: BW x 8
    ATF Squats: 165, 5x5
    SLDL: 230 x 4
    Hack Squats: 230 x 4
    Hamstring Curl Machine: '140' x 10
    Calf Extensions in Leg Press: 11 plates x 10, 3 sec pause up and down?
    Standing calf raise machine thing: '600' x 15-20
    Standing Military Press: 75 x 6 (going to try and 5x5 this weight)
    Push Press: 85 x 10
    Close Grip BB Bench: 125 x 6
    DB Skull Crushers: 25 x 8
    DB Hammer Curls: 30s x 6
    Barbell Curls: 70 x 8
    Chin-Ups (Fresh): BW x 14

    Weeks Training: 35
    Last edited by ShockBoxer; 03-25-2006 at 06:58 AM.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  3. #3
    Not Done Yet ShockBoxer's Avatar
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    Week 35, Day 6

    Pre-WO Weight: 157.5

    Standing Military Press (5x5)
    10 x 45
    5 x 75
    5 x 75
    5 x 75
    5 x 75
    5 x 75

    Nice and solid. Might try 80 again.

    Push Press
    85 x 10
    85 x 15

    Close Grip Flat Bench (5x5)
    10 x 45
    4 x 95
    4 x 105
    5 x 115
    5 x 115
    5 x 115
    5 x 115
    5 x 115

    Surprisingly, my fourth set was my strongest. The fifth was all I could do to rack it.

    DB Skullcrushers
    4 x 30s Too heavy
    8 x 25s
    8 x 25s
    11 x 20s
    12 x 20s

    Chin Ups
    15 x BW
    8 x BW and my grip failed because of the raw torn callus from Thursday

    Dumbell Hammer Curls
    7 x 30s

    Barbell Curls
    8 x 70s
    6 x 70s

    Post Calipers: 14mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  4. #4
    Not Done Yet ShockBoxer's Avatar
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    I came up 500 cals short yesterday. 1600 on a lift day. Ugh. I knew getting to 2100 cals wouldn't be easy without my junk food. I need to look through some peoples fitdays and swipe meal ideas.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  5. #5
    Back in business WBBIRL's Avatar
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    Once again... one of those im stuffed before 2000 calories guys. I envy you sir. I could literally eat over 3000 calories through good nutritious food without even needing to think about it.. but I would gain weight like mad.

    I dont know what to tell you, try drinking some cals if thats possible.

  6. #6
    Not Done Yet ShockBoxer's Avatar
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    Stuffed? Not by a long shot... I just had already had a chicken breast and a hamburger patty and had no frigging clue what else to eat for a protein/fat meal. I ended up drinking something like 3 tablespoons of olive oil and a whey shake to bring it up to 1600.

    It was bad planning. I could have padded things out more if I had thrown the chicken into a bowl with some celery and added some olive oil or mayo to it instead of just scarfing the breast down. At the very least I could have buttered the breast (heh. My mother screams at me when I visit and do that.)
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  7. #7
    Not Done Yet ShockBoxer's Avatar
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    Week 36, Day 2

    Cut Week 10

    Pre WO weight: 158.5

    Flat Dumbell Bench Press (5x5)
    10 x 20s
    5 x 60s
    5 x 60s
    5 x 60s
    5 x 60s
    5 x 60s

    Man was the 25th rep a BITCH.

    Deadlift
    3 x 270
    1 x 270
    1 x 270
    1 x 270

    There was a three minute rest between first and second set, and one minute rest between the single sets. It was grip... all grip. Just couldn't hold onto the bar.


    BO Dumbell Shrugs
    8 x 65
    8 x 65
    8 x 65

    Exploded my numbers on this one. Nice to see.

    Incline DB Bench Press
    12 x 50
    10 x 50

    Standing DB Shrugs
    15 x 80
    10 x 85

    Weak ass grip failed on the last few of that second set.

    Weighted Dips
    BW + 40 x 7
    BW + 40 x 6

    Pull Ups
    11 x BW
    10 x BW

    Post Caliper: 14 mm, but I think I'm looking leaner in the mirror.
    Last edited by ShockBoxer; 03-30-2006 at 06:34 PM.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  8. #8
    Not Done Yet ShockBoxer's Avatar
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    Week 36, Day 4

    Cut Week 10

    Pre-WO Weight: 159.

    ATF Squats (5x5)
    10 x 45
    5 x 135
    5 x 175
    5 x 175
    5 x 175
    5 x 175
    5 x 175

    Ooof. I thought I was doing 165 in my first set but simple math thwarted me again. Oly + 2 x 45 + 4 x 10s.

    SLDL
    6 x 135
    6 x 225
    6 x 225

    Hack Squats
    6 x 225
    6 x 225

    Hamstring Curl Machine
    8 x '150'
    8 x '150'

    Post Calipers: 14 mm.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  9. #9
    Not Done Yet ShockBoxer's Avatar
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    Week 36, Day 6

    Cut Week 10 (or one, depending on point of view)

    Pre-WO Weight: 157

    Standing Military Press (5x5)
    10 x 45
    5 x 80
    5 x 80
    5 x 80
    5 x 80
    5 x 80

    This was too heavy. Several of those reps were quad assisted.

    Push Press
    8 x 90
    8 x 90

    Dumbell Skullcrushers
    10 x 20s
    8 x 25s
    8 x 25s

    Standing DB Lat Raises
    12 x 20s
    12 x 20s

    Chin Ups
    17 x BW

    Barbell Curls
    6 x 70

    Chin Ups
    10 x BW

    Post Calipers: 12 mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  10. #10
    mrelwooddowd Patz's Avatar
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    Your trouble putting together meals is EXACTLY why I've given up on structed, food-prep laden cuts, and gone to a nearly all-liquid approach. It's simple, easy, and I put literally almost no thought into meals. I go to the store once a week, buy two tubs of whey and some oats if I'm low, the olive oil I bought will last forever, as will the dextrose and fish oil caps.

    The cravings are kinda horrible, but I've decided to toss in a decent, low-cal meal here and there to keep me sane. so far, it's working great.

    Good luck, though..
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  11. #11
    Not Done Yet ShockBoxer's Avatar
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    Yes, I'd considered going to a primarily liquid diet after seeing how well it's worked for others (such as you). I definitely will if I can't get any results at this calorie level (since it would probably indicate user error... underestimating ****). 1600 non lift, 2000 lift shouldn't be enough to keep a bird alive but I didn't get my anticipated results at 2000 across the board.
    Last edited by ShockBoxer; 04-01-2006 at 05:45 PM.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  12. #12
    Not Done Yet ShockBoxer's Avatar
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    Week 36 Day 7

    Cut Week 10 (1)

    Pre WO: 157.5

    ATF Squats
    20 x 105
    18 x 110

    BO Standing Dumbell Rows
    8 x 75
    8 x 75

    Standing Calve Raise machine (paused)
    12 x '600'
    12 x '600'

    Pull Ups
    10 x BW
    8 x BW

    Threw in a second squat day because I'm going out for dinner. If I'm going to cheat I may as well reap some reward.

    Post Calipers: 14mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  13. #13
    Not Done Yet ShockBoxer's Avatar
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    Week 37 Day 3

    Late start this week and a cheat meal on a date last night.

    Pre-WO Weight: 157

    DB Flat Bench Press (5x5)
    10 x 20s
    5 x 65s
    5 x 65s
    4 x 65s
    5 x 60s
    4 x 60s

    Deadlift
    4 x 135
    4 x 265
    4 x 265

    Dumbell Bent Over Rows
    6 x 75s
    6 x 75s

    Dumbell Shrugs
    15 x 70s
    15 x 70s

    Wanted a full second set


    Weighted Dips
    8 x BW+40

    Pull Ups
    10 x BW

    Weighted Dips
    6 x BW+40

    Pull Ups
    8 x BW

    Post Calipers 14 mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  14. #14
    Not Done Yet ShockBoxer's Avatar
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    Week 38 Day 5

    Pre-WO Weight: 156.5

    ATF Squats 5x5
    10 x 45
    5 x 175
    5 x 175
    5 x 175
    5 x 175
    5 x 175

    SLDL
    4 x 135
    6 x 225 (left over)
    4 x 225 (left overhand failed)

    Hack Squats
    6 x 225 (left over)
    4 x 225 (left over failed)

    Ugh. ****ing grip.

    Post Caliper: 14 mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  15. #15
    Not Done Yet ShockBoxer's Avatar
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    Week 38, Day 7

    Pre WO Weight: 155.5

    Standing Military Press
    10 x 45
    5 x 75
    5 x 75
    5 x 75
    5 x 75
    7 x 75

    Push Press
    10 x 90
    12 x 90

    DB Lat Side Raises
    12 x 20s
    12 x 20s

    Close Grip Flat Bench
    5 x 125
    6 x 125 (had to widen my grip an inch)

    DB Skull Crushers
    12 x 25s
    12 x 25s

    Chin Ups
    16 x BW

    Barbell Curls

    6 x 70

    Calipers: 14
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  16. #16
    Not Done Yet ShockBoxer's Avatar
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    Week 39, Day Two

    Cut Week: 12 or 2 "serious"

    Pre-WO Weight: 156

    Flat Dumbell Bench Press (5x5) Two Minute Rest
    10 x 25s
    5 x 65
    5 x 65
    4 x 65
    5 x 65 three minute rest for the last two sets
    3 x 65

    Deadlift
    6 x 135
    4 x 270
    4 x 270

    My grip was half open, left hand, coming down from rep four on each set

    BO Dumbell Rows
    8 x 70s
    8 x 70s

    Dumbell Shrugs
    20 x 80s ... sigh
    12 x 90s ... grip gave out

    Weighted Dips
    8 x BW+40

    Pull Ups
    8 x BW

    Weighted Dips
    7 x BW+40

    Static Hold (Dumbell)
    90s x 20 seconds

    Static Hold (Dumbell)
    80s x 20 seconds

    Dead Hang
    30 seconds

    Post Calipers of Uselessness: 14 mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  17. #17
    Not Done Yet ShockBoxer's Avatar
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    Week 40, Day Two

    I helped my parents move a bunch of stuff on the weekend. I could swear I did a leg day but I guess if I did I missed recording it for once. Or maybe I didn't... that's right. I went home early because of possible kidney stone like pains and felt like ****. Damn.

    Back at it.

    Pre-WO Weight (after a weekend of eating massive amounts of untracked chocolate): 156

    Was expecting 160+ with water weight from the carbs...

    Dumbell Bench Press (5x5 attempt)
    10 x 30s
    5 x 65s
    5 x 65s
    5 x 65s
    3 x 65s
    3 x 65s

    Tried the fourth set on a two minute rest like the first three. No way.

    Deadlift
    6 x 135 Double over
    3 x 270 Left under --- argh! ****ING GRIP!!!
    4 x 270 (two left under, two right under) No way I would have passed in a comp on these reps but I was determined
    2 x 225 Grip was total **** at this point

    BO Dumbell Rows
    10 x 60s
    8 x 70s

    Doh. Forgot I was on 70s.

    Dumbell Shrugs
    12 x 90 ... grip as always

    Static Hold (Dumbells)
    10 seconds
    10 seconds

    My left hand could go for 15 or so but my right is stronger on grippers. How messed up is that?

    Weighted Chin Ups
    6 x BW+20

    Weighted Dips
    7 x BW+40

    Weighted Chin Ups
    4 x BW+20

    Weighted Dips
    6 x BW+40

    This cut is over. I don't care if I am 18% BF... my grip needs something and the easiest thing to do is give it some calories. I won't look much different at 165 (closer to 170 once the first week of bulking bloat kicks in) so that's what I'll aim for.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  18. #18
    Senior Member DumbellDude's Avatar
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    solid lifts man! all look good to me - keep it up.
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  19. #19
    Not Done Yet ShockBoxer's Avatar
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    Thanks. I just hope the 8 pounds I'm planning on gaining helps my **** ass grip out. I'll have to hit the squats and push exercises hard since the big pulls (db shrugs, deadlifts) are currently being hampered by my grip and can't be relied on to build mass in their primary groups.

    I don't want to even think about straps. I'd rather move less weight and correct a weakness 'early' than have to work on it when I'm a more advanced lifter.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  20. #20
    Senior Member DumbellDude's Avatar
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    i see what you mean about straps - i do my last set with straps and try to do same weight in the next workout without, then move the weight up. i'm not sure how and if it's gonna work. i'll let you know. I got my set of heavy grippers today (was reading this thread http://www.wannabebigforums.com/show...heavy+grippers), although there's a bit of debate whether they'd help in lifting moves.
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  21. #21
    Not Done Yet ShockBoxer's Avatar
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    Nothing wrong with having a grip that could crush ice anyways even if it doesn't help lifting much. I'll keep doing static holds/hangs and deadlifting and DB shrugging as heavy as I can while bulking and see what happens.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  22. #22
    Not Done Yet ShockBoxer's Avatar
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    Week 40, day 4

    My lifts are total **** this week. The pulls are all grip failure (and I have a torn open callus that is still painful to the touch to boot) but the pushes on Tuesday... I don't know what was up with that.

    Pre-WO Weight: 158. Two pounds, two days... it begins....

    Squats (20 rep)
    20 x 110

    Solid. I had to pause to catch my breath at 17 which means I should probably slap another 5 pounds on next time I squat.

    SLDL
    1 x 225 Double Over. More than I've ever gotten off the floor double over but I think it might have been a contributing factor to the suckfest that was the rest.
    6 x 225 Right under. Normally I do left under so this was a switch.
    4 x 225 Right under.

    Hack Squats
    5 x 225 Right under
    3 x 225 left under

    Grip was totally blown by this point

    Hamstring Curl Machine
    8 x 150

    Dead Hang
    BW x 28 seconds

    Towel Pull Ups
    4 x BW

    These are brutal. I had to squeeze the towel so hard in order to get a good enough grip to get myself off the floor. Hope they help out. I couldn't even do ONE after a two minute rest for a second set.

    POst Calipers: 14mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  23. #23
    Not Done Yet ShockBoxer's Avatar
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    Jul 2005
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    Week 40 remainder.

    I helped a friend's father move all weekend. It was awesome... I was heaving up 100+ lb objects like they were nothing. Everyone was just sort of shaking their head (and my shoulders felt seriously burned because of all the overhead work). I ate and ate and ate some more, though I didn't hit full power workout bulking calories because I don't know how far the GPP effectively would carry me.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  24. #24
    Not Done Yet ShockBoxer's Avatar
    Join Date
    Jul 2005
    Posts
    3,265
    Week 41 Day Two

    Bulk Week 2

    Weight: 156

    What's that you say, body? More food?

    The funny part is in the mirror I already look 'bigger' through the shoulders and traps in particular. Enough so that people commmented at work. I will laugh if I recompose while bulking.

    Flat Dumbell Bench Press (5x5 attempt, two minute rest between sets)
    12 x 20s
    5 x 65
    5 x 65
    4.5 x 65
    5 x 60
    5 x 60

    Deadlift (5 minute rest between sets)

    Released the bar and stood up between each rep so each was pulled from the floor instead of bounced off the floor. Made a HUGE difference in where the deads were felt (as in... everywhere. I'm so ****ing sore right now).

    5 x 270
    5 x 275

    Grip almost failed on that last rep (everything almost did, really. Brutal).

    Bent Over Dumbell Rows
    8 x 75s
    8 x 75s

    Start bent over but probably really end up mostly upright by the last rep...

    Dumbell Shrugs
    10 x 95
    12 x 95

    Weighted Dips
    7 x BW+40
    6 x BW+40

    These were hard this week.

    Unweighted Pull Ups
    8 x BW

    Post Calipers: 14 mm
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  25. #25
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Awesome workout shock movin good weight all around.

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