I did not know this. I was under the impression when the carbs were low you would increase fat. Always learning from you Chris..
Good read indeed
Well when trying to lean up you do because it lowers overall calories on those days and increases on the higher carb days. Think in weekly averages for deficits not daily. You can certainly change them but I prefer static as do many others who practice carb cycling.
Oh my! Made it to the gym tonight with 45 mins to work with.
Leg press SS Squats
4x8 // 4x10
- did 3 warmups for each followed by 4 works sets each. Leg press was slow negative explode up to 3/4 lockout Squats I only used 225 but these were as deep as I can go which according to the dude next to me my ass was a couple inches above ankles. Squats were 2 sec pause for first 5 reps followed by speed for 5
Incl DB Press SS low cable rows
3x10 // 3x10/8/8
- again 3-4 warmups for each.
Done!
The leg press squat superset was the raddest combo ever. Four max pump pre with powerade pre and intra = insane pump. I literally was so into it I just wanted to continue with legs but held off.
Cannot wait for phase two I'm going to throw that superset in the normal leg day.
BRUTAL!!!!
I use a towel or a pad. I am not at power lifter... I end up with a nasty welt for a day or two when I don't. Damn thing itches too. I sometimes even get it with the towel when I a going heavy. Weird because it doesn't hurt while squatting or anything.
View attachment 93951 Progress shots. Lmao. Went to a Christmas party tonight. How's the big guy always pick the smallest damned t shirt. Got tons of comments on size and of course the question we all love especially when we aren't on.
Was your woman pissed that you stretched her shirt out?
Ok. Haven't lost a .x% of body fat in 2 weeks. Gonna cut 25g of carbs for a daily total of 155 which equates to 100 calories total. Juice started today. T3 tastes like hell... Least I know it's legit.
I don't know where I a with loss as of right now. Yesterday was my anniversary and when it falls on a weekend it is an anniversary weekend. Saturday I kept things under control, had 2 shakes one before my arm workout and one after and then an authentic Italian feast for dinner. Fried Calamari, Hand Made Cheese Sticks, and Pollo Rollatini whic is a butterflied chicken breast with broschuto and various cheeses rolled up into it on a bed of pasta. It was to use someones elses terminology AMAZE-BALLS!!!! Oh and a couple doubles of Crown on the rocks. Fast forward to Sunday morning... IHOP Breakfast, Colorado Omelet, and upgrade the pancakes to a waffle, because that is how I roll! Then we went to see Thor, went and bought ourselves a new bedroom set with the iComfort Self cooling memory foam mattress on a 36 month no interest deal which didn't increase our payments just extended them so no new bills!
Now for the creme de la creme, dinner reservations at Tradicao Brazilian Steakhouse! If you are not familiar with Brazilian Steakhouses, they are a meat lovers fantasy! You flip over a disk on the table that is red on one side and green on the other. When it is green they come by with various types of meats on skewers directly off of the pit. You can eat as much as you want. I sampled a little f every meat then told the guys to only bring me the lamb chops and Filet Mignon both of which were to die for. I easily consumes 2 lbs of meats last night. I had at least 7 lamb chops and and at least 1 lb of Filet Mignon on top of the other foods I sampled. Oh and yes I did have at least 3 bacon wrapped filets too! We wrapped it all up with an amazing cheese cake which were the only carbs I had last night other than a few in the red wine I was drinking.
As for my workout Saturday I did 12 sets on biceps and 16 on triceps exercises were alternated between bi's and tri's but only one done as a super set.
Cross Body Curls 20x20 warm up 30x10, 32.5x10, 35x10, 35x10
Rope Triceps Extensions 70x12 Warm Up, 90x12, 110x12, 120x12, 130x12 pause and flex at bottom of each rep
Ultra Wide Grip Barbell Curls , arms pinned back almost a drag curl - 85x10, 90x10, 90x7, 80x9
Close Grip Bench - 185x10, 195x10, 210x10, 225x9
Superset Preacher Curls & Seated Dip Machine no rest just back and forth.
Preachers - 80x10, 95x10, 95x6, 80x7 - Was holding for a 2 second flex at top of the curls
Seated Dip Machine Close Grip - 300x10, 300x10, 300x10, 300x12 - triceps were big and full by now and max reps on last set really did the trick the contraction in my triceps were intense! These were an add on because I needed more volume on the triceps and my wife had walked off to show someone a picture of our daughter. So I was filling the time.
DB Over Head Triceps Extension No Lockouts to keep tension - 80x15, 95x12, 105x7, 80x9 - this just finished them off! Headed home and had a shake. Hung around until dinner time and then went to tha fabulous dinner mentioned above.
So you see I can not go by how I look or what I weigh today simply because there is lots of water and glycogen sticking around. My arms are filling my shirt sleeves tighter which is a good sign. Also my abs don't seem to be too much worse for the wear. So not thinking I did damage so much as limited any progress I should have made this week.
What I can tell you is that I am going to start a deep cut until the end of this. Next free meal will be Christmas Eve and Christmas Day however I will more than likely limit that to meats and veggies just as much of them as I want for that meal. Certainly there will be a possibility of a dessert but only if I have done everything else correctly.
Carbs are going to be lowered, fats will be increased a little and I am getting a running start on this from here. Also you may very well see a trend of 2 a days coming. Also my biceps tendon seems to really be bitching at me so I am going to have to go lower weights to let this heal up a bit. Trying to come up with a 6 day a week point of attack with shorter workouts followed by a tabata or HIIT session.
