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Thread: Abs or bust.

  1. #1
    eater of food dw06wu's Avatar
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    Abs or bust.

    Background: I went from 270 @ 25%+ down to 209 @ ~12%. I couldn't take the dieting, so I bulked back up to 260 ~18%. Now I can't take the damn pudginess, so back the other way I go. Hopefully down to around 230 or even 225 @8-10%.

    I'm going to try to cut down on the alcohol, since I've read some very negative fat loss effects regarding it. It's just not possible for me to go sober, though. The week sucks too much to not take the edge off at least once a weekend. I'm planning on doing some hardcore 15s/45s HIIT for cardio at first, in conjunction with diet and lifting. Once I drop below ~14 it gets very difficult for me to keep shedding the pudge, so I may switch to UD2 after that (which is very unfortunate, but if you want to make an omelette, you gotta break some eggs). Until that day comes, I will incorporate a carb refeed every other friday and probably bring that down to once every friday once I start trimming up.

    Current stats are:
    6'3.75"
    260lbs
    ~18-20% bf

    Current workouts (so I can see how much strength I've lost at the end of the cut). These numbers will be my first and strongest working set. I usually go down 1-3 reps for successive sets. (5-8 sets total per muscle group; Max-OT parameters)
    Monday, back:
    Deads: 410*6 belt, 405*4 no belt
    Chins: 7 slow and controlled, 14 explosive and bouncing
    BB bent over row: 275*6
    Cable row: 300(stack)*6

    Tuesday, shoulders-abs-calves:
    Military bb press: 225*6
    Lateral raises: 65*6-7
    Bent shouler raises: 65*7
    Cable crunch: 170*7
    Leg raises: +65lb*9
    45deg calf raise: 950*12
    Sitting machine calf raise: 250*7

    Wednesday, legs:
    Squats: 430*6 belt, 375*6 raw
    (big leap here, some lower back problems made me decide to perfect my form before it got out of hand.. can't **** around with 400+lbs compacting your spine)
    SLDL: 365*5 raw
    BB lunge: 135*6 (just started these, not too good with balance yet)

    Thursday, chest:
    Flat bb bench: 295*4 (335*1 max)
    Incline bb bench: 275*5
    Dips: +65*6 (usually pretty busted by then)

    I maxed out yesterday to see how strong I was before the cut. I thought I would have trouble with 315x1, so it went like this:
    135*5
    225*5
    265*3
    315*1 easy +5
    320*1 easy +5
    325*1 easy +5
    330*1 rough, but doable +5
    335*1 grrrunngggh
    340*1 miss
    So, I think fresh off a warmup I might be able to push 340 or even 345, but since the diet starts today I won't ever get that chance again, unless I decide to bulk back up one day. CNS fatigue prohibits me from going back and doing it again today. I benched with a huge arch and elbows out; leg drive was ok but it could have been better. I wasn't really concentrating on that, y'know?

    Friday, triceps-biceps:
    Skullcrushers: 145*6 (behind the head)
    Pushdowns behind the back: 170*5
    Incline DB skulls: 135*4
    BB curls (standing): 150*5
    DB curls (standing): 75s*6

    As far as diet goes, I hope to get around 250g protein and ~3200 calories. I figure 260*(.8) = 208lb LBM; 208*15 = 3120 but that seems a little low considering I'm consuming around 5k/day right now (my poor stomach will growl at me all day). So, I'll start it off around 3500 and ramp it down until the pounds start shedding. I think the HIIT + lifting + new diet should be more than enough to get the process started in the first month anyway.

    Here is a link to my fitday: http://www.fitday.com/WebFit/PublicJ...l?Owner=dw06WU
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  2. #2
    Om. Avocado. MM's Avatar
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    Looks like you've got a plan -- good luck, and !
    Don't hate the player. Hate the game.


  3. #3
    eater of food dw06wu's Avatar
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    Quote Originally Posted by MM
    Looks like you've got a plan -- good luck, and !
    Right you are. Thanks.

    Hardcore workout this evening.
    261lb - Must be all the water and high density food I've been taking in today.

    Deads - 380 * 6, 5, 4
    Man, it's funny how much weight a belt and mediocre form will give you on this one.

    Pull ups (slow and controlled) 8=PR, 7
    I felt REALLY strong on these today, I might have had a few more with my chin just below the bar, but I decided to keep good form.

    BO rows - 275 * 6=PR, 4

    Cable rows - 300(stack) * 6, 5

    No HIIT today because of several reasons:
    1) deadlifts
    2) more worried about dialing in my diet
    3) more worried about a big problem set and test that are due tomorrow
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  4. #4
    eater of food dw06wu's Avatar
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    10/11/05 Missed workout
    I had a test and a bunch of **** due. Oh well, my delts deserve a week off.

    10/12/05
    I think I've pretty much nailed my maintenance calories at 3100-3200 since my weight has been staying exactly the same. It's funny how accurate those simple little calculators actually are. 261*(1-.19)bf% = 211. 211 * 15 = 3171, right on the money. Anywho...

    Wt: 260.5lb post workout, pre dinner

    Squats (raw, below parallel):
    380*3 wasn't concentrating right, got sloppy and dumped it
    375*5/5
    felt very strong and good form. I've never gone this low before, and I think I like it.

    SLDL
    365*5/5 Nothing too interesting here

    Lunges
    185*6/6 JESUS. I just incorporated lunges into my routine a week or two ago, and I'm very happy about that. They destroy my hams.

    Good day. I only got in about 2750 calories, though. I was pretty busy.

    edit: actually I just found out I forgot something on fitday, and I got almost 3000 cals. Not too shabby.
    Last edited by dw06wu; 10-13-2005 at 08:46 AM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  5. #5
    eater of food dw06wu's Avatar
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    10/13/05:
    Very strong session today. Lots of fun!

    Bodyweight: 261 post wo, post medium-large meal

    Thursday: Chest

    Flat BB bench: 295 * 5 = +1 PR, 4, 3

    Incline BB bench: 275 * 5, 4, 3 (pretty spent from the flats)

    Weighted dips: 70 * 5 = +5lb PR

    Pretty proud of my performance today. I have been in a ****ty slump as of late, and I think I'm starting to get out of it. It's a shame that I've long decided to cut cals next week, or else I'd keep bulking up now that I've broken the plateau.

    Fitday - 2700 and counting. Gotta go to the store and pick up some natty pb cause I only have like 30g of fat. I turned down an invite to get drunk tonight, too. Go me.
    Last edited by dw06wu; 10-13-2005 at 08:07 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  6. #6
    eater of food dw06wu's Avatar
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    10/14/05

    Bodyweight: forgot to measure, probably 260-261

    Friday: Biceps, Triceps, and forearms

    Skullcrushers (behind the head): 145 * 6, 5, 5 (+2 PR)

    Behind the Back pushdowns: 150 * 15, 180 * 9
    I've never done these before and I had no idea how much weight I could handle. It turns out that the stack is probably too light, so I might switch to something else if 200 doesn't cut it next week.

    Incline DB skulls: 45s * 6
    Again, never tried these & didnt know how much weight to use. 45s seemed pretty close.

    Straight bar curls: 155 * 4, 145 * 5, 5 (+5lb PR)

    DB curls: 70s * 5, 5
    usually use 75s, but I was spent from the pr

    Some forearm curls, nothing exciting. Good workout.
    Last edited by dw06wu; 10-15-2005 at 05:22 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  7. #7
    Lurking lilmase1153's Avatar
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    Lookin strong man, you deff have a good plan. Good luck
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  8. #8
    eater of food dw06wu's Avatar
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    Thanks. It's been a good week as far as lifting is concerned. It's too bad I had to miss shoulders because of that test.

    bp-295x2 squat-405x3 deads-345x1
    It's good to finally see someone else who squats more than they dead. I was beginning to feel like a freak or something.

    In other news, I just carried the keg over my shoulders down to the basement. My roommate needed help to get the keg in the bucket and he called me a weirdo.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  9. #9
    Lurking lilmase1153's Avatar
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    yeah I feel the same way all the time. I love to squat but was never a big DL fan, it was actually when i started DLin i hurt my back (not performing a deadlift) so i never got to hit any decent #s on those.

    Thats sick you can sling a keg over your shoulder..
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  10. #10
    eater of food dw06wu's Avatar
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    You know, in light of my great session on Thursday, I think I've just made the decision to delay the cut until I'm repping 315 flat bb. That progress that I havn't seen in a long time sha'nt be denied! I think it was because I cleaned up my diet and was getting 250g of protein all week. Time to stop eating like **** and clean it up.

    I don't want to cut until 315*6 happens and my raw deep squat is back over 400.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  11. #11
    eater of food dw06wu's Avatar
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    RARRRRRRGHHH
    great session today

    Monday: Back

    Deads (sumo): 385 * 6, 5, 5 (+5lb raw PR)
    BOOM is all I have to say on that one. Sumo style kicks ass. I blasted through these sets. Man I was pumped, +5lbs, more than I ever did raw.

    Chinups: 8.9, 7
    soooo close to a PR on the slow and controlled movement here. My chin must have been .5" from being over the bar

    Yates style bb rows: 275 * 6, 5

    Seated cable rows: 300(stack) * 6, 5

    Damn good workout; very happy with the deads. Should get around 4k cals today too.
    Last edited by dw06wu; 10-17-2005 at 09:36 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  12. #12
    WBB Team Captain Coke's Avatar
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    Great strength up in here...super back day, congrats on the deads pr.

  13. #13
    eater of food dw06wu's Avatar
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    Quote Originally Posted by CoCoa
    Great strength up in here...super back day, congrats on the deads pr.
    Thanks - that means a lot coming from you. Friggin beast man.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  14. #14
    eater of food dw06wu's Avatar
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    Tuesday: Shoulders, Abs, Calves

    Weight: ?? - it was getting late and I had to jet

    Military BB press: 230 * 3, 225 * 4, 3
    Was going for the PR but just spent myself instead and failed at 3.5. GRR I cannot progress on this exercise. I was doing 225 like 7 months ago and I switched to dumbbells. Started around 85s and got up to 110s, figured I was due for some massive progress. Nope. Guess my shoulders didn't need that week off after all.

    Lateral Raises: 65s * 9, 8, 6 (+2rep PR)
    Yeah..weird

    Bent-over Shoulder Raises: 65s * 8 (+1rep PR)
    I don't get it...

    Cable Crunches: 180 * 9, 8, 7 (+10lbs PR)

    Weighted Leg Raises: +65 * 8, 7 (+5lbs PR)

    45 deg Calf Raise: 950 * 12, 11

    Seated Calf Raise: 235 * 8, 8

    A veritable smorgasbord of PRs, unfortunately not on the exercise I was hoping for. Hey, I'll take it. Haven't seen progress on abs in a while, either, so I'm happy about that too.

    edit: I have also changed my mind again and I'm going to diet down. I figured I was so close to my goal of 315 for reps, but I really just can't stand the pudge any more. It's been too long since I've seen definition.
    Last edited by dw06wu; 10-18-2005 at 09:00 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  15. #15
    WBB Team Captain Coke's Avatar
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    Awesome shoulder day, tossing great weights around...very much so impressed with both db laterals raises!!

  16. #16
    eater of food dw06wu's Avatar
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    Quote Originally Posted by CoCoa
    Awesome shoulder day, tossing great weights around...very much so impressed with both db laterals raises!!
    Thanks coke. They felt really good, I got a far extension, I think I'll move up to 70s next week.

    Wednesday: Legs

    Squats: 380 * 6, 5, 5 (+5lb raw PR)

    SLDL: 365 * 5, 5 felt STRONG. Could have eeked out 6-7 on the first set but I don't like risking it on this exercise. (vertebrae - see below)

    BB Lunge: 185 * 5, 5
    Still working on my balance with this one. I know I got at least 205 for 5 in me once I git'm figger'd out.

    Felt good on squats, got a 5lb raw pr. I got a question for anyone reading - have you ever had upper back pain with squats? I'm arching as far as I think I can arch - but up by the vertebrae (even with the bottom of my scapulae) I get this weird pain for like 20-30 seconds after heavy sets like these. It can't be good.

    It started happening when I got up to 430 with the belt, so I stopped to go raw and fix my form. It was fine for like two weeks and now it's back again, but I don't think I'm doing anything differently. Any ideas?
    Last edited by dw06wu; 10-19-2005 at 09:48 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  17. #17
    eater of food dw06wu's Avatar
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    Missed workouts last Thurs and Fri due to ridiculous amounts of work. ****ty week this week as well, so I'm going to take off through Wednesday to give every muscle group one week's worth of rest. My fitday is rockin today. 2750 cals, spot on. Now if I can only stay sober during the weekends.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  18. #18
    eater of food dw06wu's Avatar
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    Back in the saddle again after a week off (mid terms & fall break debauchery etc). Back into cutting mode, been consuming ~2750 cals a day. Not as much protein as I'd like. I can't give up my precious carbs just yet.

    Wt: 267!?!?
    This is after a mild binge on the weekend and otherwise very clean eating. I don't know what the deal is. I'm going to turn my back and blame it on high sodium.

    Thursday: Chest

    Flat BB Bench: 300 * 4.9, 4, 4 (+5lbs PR)
    SO F*ING CLOSE TO 5 REPS DAMNIT RAGHGHGHGH man I was pumped as hell for that set

    Incline BB Bench: 275 * 4, 4, 2 what? last time I ever get a spot from you dude. don't take 50lb off my lift just cause I slow down a little.

    Dips: 70 * 5

    Diet is spot on so far...Going to try to keep the drinking to a minimum this weekend and do some HIIT on Sat & Sun.
    Last edited by dw06wu; 10-27-2005 at 07:27 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  19. #19
    WBB Team Captain Coke's Avatar
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    Its easy to fall prey to some of those habits especially come weekends, be cool bro - ...impressive chest work.
    Last edited by Coke; 10-28-2005 at 05:29 AM.

  20. #20
    eater of food dw06wu's Avatar
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    Cals are at ~2200 before the night. Hopefully I don't drink anything. Most likely will end up consuming at least 1000 cals there.

    Friday: Triceps n Biceps

    Skullcrushers: 155 * 6, 5, 4 (+5lbs PR?)
    I think it was a 5lbs PR, last week should have been 150 instead of 145. Either way, beast first set.

    Behind the Back PDs: 220 * 6, 7
    Bad hand placement on the first set.

    Incline DB Skullcrushers: 45s * 6
    Getting better at these, but it still feels a little odd. Might move up to 50s in the next week or two.

    straight BB curls: 155 * 6, 5, 3 (+2R PR)
    BRAAAAAAGHHHHHHH I'm sure people were lookin at me grunting on that one. These felt really strong. I might move up to 160 next week, but I'd rather have all three sets within the 4-6 range first.

    DB curls: 75s * 6, 5
    impeccable form.
    Last edited by dw06wu; 10-28-2005 at 05:21 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  21. #21
    WBB Team Captain Coke's Avatar
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    Nice arm session man...special props on the curls, throwing around respectable weights.

  22. #22
    eater of food dw06wu's Avatar
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    Coke - thanks for readin my journal and the complement

    Weight: 264 (down 3lb) fully clothed
    cals: ~2750

    Monday: Back

    Deadlifts (sumo): 407 * 5, 5, 4 (+22lbs raw PR)
    That week off last week was the best thing that ever happened. I was having some hip flexor pain, and now that it's gone I could up the weight a lot more.

    Chin ups: 8, 7

    Vbar PD: 300 * 6, 6

    Cable row: 300 * 5, 4
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  23. #23
    WBB Team Captain Coke's Avatar
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    At my gym, that is the stack on the rows and pulldowns (single pulleys)...Impressive back effort, nice sumo deads.

  24. #24
    eater of food dw06wu's Avatar
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    Quote Originally Posted by CoCoa
    At my gym, that is the stack on the rows and pulldowns (single pulleys)...Impressive back effort, nice sumo deads.
    Yeah it's the stack at my gym too. I can bust 'em out on the PDs but I'm not all that great at the BB row. It's funky on my back.

    Tuesday: Shoulders, Calves, Abs

    Military BB: 225 * 5, 4 / 205 * 6 busting my ass (-1rep)
    That's ****ing it. I'm done with this exercise. I don't care. DBs here I come forever.

    Lateral Raises: 70s * 5 / 65s * 8, 6 (+5lbs/db PR)

    BO Shoulder Raises: 70s * 6 (+5lbs/db PR)

    Cable Crunches: 180 * 10, 9, 8 (+1rep PR)

    Weighted Leg Raises: +65 * 7, 9 (+1rep PR)

    On the first set, the weight on my feet was counterbalancing my upper body a little too much. I put a 45lb plate on my chest to counter my upper body's upward drift on this exercise and it worked wonders.

    It made me a lot more stable and made it easier to concentrate on fully extending my legs and banging out some solid reps. I would highly recommend this technique to anyone doing heavy weighted leg raises; it works wonders!

    45deg Calf Raise: 970 * 8, 8 (+20lbs PR)
    I felt it was time to move up on these. Taking my shoes off for the second set seemed to help since my shoes are old and shot.

    Seated Calf Raise: 225 * 7, 6

    And that's all she wrote. Tuesdays always suck because they are long and I hate doing shoulders now because of the BB military. Until we meet again.......

    Fitday: ~2700 cal
    Last edited by dw06wu; 11-01-2005 at 08:22 PM.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  25. #25
    WBB Team Captain Coke's Avatar
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    The bb militaries are looking damn good imo dude with 2pps, ought to keep them in the mix a little bit...unbelievable job on the side and rear delts!! Great tip on those weighted leg raises, awesome workout.
    Last edited by Coke; 11-02-2005 at 05:42 AM.

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