LOG Havoc + 11oxo Recomp
- 09-07-2012, 09:33 AM
- 09-07-2012, 12:05 PM
Killed it. Lots of pullups with all 3 grips. Strapped on my chain belt and kept going with 25lbs. Then upped it to 35 lbs. Then I worked in face pulls and lat pulls. My whole body was flexed so tight, it was such an awesome pump. I feel like I could workout again. It's been a long time since my muscles flexed so tight. 851 calories in 93 minutes.
I wasn't that hungry yesterday but I forced myself to drink 2 extra protein shakes
- 09-09-2012, 03:21 PM
Yesterday day 22
Kind of a low key day. Didn't feel like lifting. I did some squats, bench and abs. Burned like 450 in 60 minutes. Whatever
Today, day 23 rest day
Tomorrow 4am I will be ready to destroy things.
Oh btw, no sides ever so far! Maybe a tiny bit of low back tight bit nothing to mention really
09-09-2012, 05:02 PM
09-09-2012, 06:51 PM
09-10-2012, 06:26 AM
Pics? Maybe coming soon
Lethargy? Not in the least. My 2 year old was up half the night/weekend and therefore I was too.
I have noticed maybe my blood pressure up a bit. Not sure, but some pressure and ringing in my ears which are symptoms. So its 4 am and I'm trying no PWO stim drink for the first time in like years. Actually I'm wide awake and ready to go destroy my legs without the pwo. More later
09-10-2012, 01:35 PM
didn't sleep well because one of my daughters was up a bunch of times in the night. But I was determined to get after it today, so that's what I did. Squats 225 4 sets of 7 ass2grass of course. Then walking lunges +135 3 sets and then 155 3 sets. I could have gone heavier but the hardest part was the clean & Jerk to get the bar on my back. I didn't want to fumble with a bunch of weight overhead. Then back to squats at 225 but as soon as I went halfway down, I was like no way. So I did a set of 135 just because. Then leg press plate loaded with slow reps at 405 for 3 sets of 10. Then I went to another leg press machine and did 3 sets of 10 @360 with feet closer than shoulder width. Then quad extensions for 6 sets up to 215.
For no PWO drink, sure got after it. Actually, I'm going to stop the PWO stim drinks until I'm off cycle because it makes my blood pressure too high. Even today, with no PWO my blood pressure got high. Kind of a headache and ear pressure. But no big deal, probably good to lay off the stims anyhow.
So, I should be retarded when walking for the next 2 days. Oh, btw, 155 walking lunges = new PR but next time I'm going to find a way to go heavier and rack the bar high. Also this morning, I was just kind of angry at the gym. I don't know how else to describe it, but it was awesome.
Total 714 calories in 78 minutes
09-11-2012, 11:26 AM
Only had time for a shorter workout today. Lifted back all day. DB rows @100x6, 85x10, 75x15. I did that 3x. Then maxed out a back machine @150 each hand. 452 calories in 50 minutes.
When I got to work this morning, this lady asked me if I was in steroids. Haha
09-11-2012, 01:37 PM
Your a little over half way into your cycle. C'monnnnnnnnnnnnn......
Your taking a cutting approach so I want to compare our results. I still got quite a bit of fat but I'm getting big. When I flex it looks like I don't have allot of fat, but relaxed you can see I still have quite a bit of fat .....but getting big none the less.
Don't be skurd.....POST THEM PICS!
09-12-2012, 06:30 AM
09-12-2012, 09:34 AM
09-12-2012, 10:14 AM
OK Here's some pix at 630 this morning after my workout. Weight was 199.0lbs. But I dropped a deuce since then so I'm prob 197. For not feeling like working out today, I got 720 calories in 76 minutes. I pulled the rope tied to the weight tree for awhile. I got it up to 410lbs but I was so f*n tired this morning. This no PWO drink at 4am is definitely noticeable. I was going to do chinups but after a couple I really wasn't feeling it. But I am slooooowly waking up now. I think I woke up to piss about 4 times last night. That's the problem with drinking 2+gallons of water a day, but I'm thirsty all the time. whatever. Incline bench 3 sets of 225 for 8 reps
09-12-2012, 10:57 AM
Big arms n shoulders..... o-ya....I DEFINITELY have more BF then you do ha ha o-well...fu*k it...I'M BULKING.
Not a single back hair....yet on the front.....hahaha I'm hairy and scary myself. I never shave ......but I trim using a number1 on the guard.
You said you didn't have a before pic .......so on a scale of 1-10....1 being slim and 10 being fat.....far as body fat go's, how would you rate your self now....and how would you rate yourself before you started? Thanks for the upload/update.
09-12-2012, 11:43 AM
I have either wifey or my 4 year old shave my back. F*that noise. Back hair bums me out. But I'm sure I would be blessed like the chest if I let it grow.
Well for a before pic, I mean 4 years ago I weighed 260 with a 44" waist. Now I'm about 197 after I dropped this deuce and a 33" waist. So there's that but I'd say the epi has helped me add at LEAST 25lbs or more to most of my lifts. My BF% was around 18% and I'm guessing it's about 16% now? I can use one of those handheld things and report back, even though those things are whack.
09-13-2012, 12:35 PM
That handheld body fat thing said 17% this morning. But those things give you a different answer every time, so whatever. I'm sure it's a decent ballpark estimate. Well, only like 2 weeks left on this run. Starting tomorrow, the Epi goes from 40 to 50. That should be fun to see any changes.
I did a lot of deadlifts this morning. Sets up to 315 though it's not my max. When I hit the PWO drink, I'm unstoppable but today I could have slept instead of lift and that's after drinking a diet coke. No cardio today but no shame with the lift. I also hit straight arm lat pulls, neutral grip pullps, and some bi's and tri's on a cable machine. I felt really strong on the chinups. My body was flexed really tight with no swing and really good form. Felt awesome. 556 calories in 77 mins.
09-13-2012, 02:15 PM
Ya.....I didn't like the results my BF caliper was saying I was getting. I felt it didn't do me justice. That's why I took pics to put in my log. Don't like going by the scale weight either because water weight fluctuates daily....even more so since I'm dirty bulking so to speak.
09-14-2012, 01:59 AM
That said, I'd like to hear more on this if you have any other info by chance?
I gotta agree with Ep... you have some quality delt development going on there.
Also, I was trying to follow your daily intake since you mentioned that you are using an IF protocol (is that still the case btw?). You mentioned shooting for 2600 calories. Is that a weekly average? (ie. total up the week divide by 7... Also, I threw a few of the numbers below, hopefully it's useful to you).
Day 6 - 2863 calories
Day 7 - 2346 calories
Day 8 - 2515 calories
Day 9 - 2375 calories
Day 21 - 3120 calories Beast Mode!
BTW, big friggin props on this...
09-14-2012, 02:11 PM
This was me today. The chains weigh 65lbs for the pair, so total weight was 185+65 for 5 sets of 7. Then lots of triceps work. Since upping the Havoc I really feel awesome. Did I say I feel awesome? Because I feel awesome. Strong, crazy vascular. These veins in my arms and shoulders are like pipes. Awesome. Then lots of abs work. My watch froze and I didn't pull the battery until later. But I lifted for almost 90 minutes. I didn't want to stop. And this is with no PWO drink, just some weak coffee, like 6 oz.
09-14-2012, 02:18 PM
09-14-2012, 02:21 PM
Soooooo many douchebag trainers at the Lifetime I go to. And they always try to copy my sh*t with their lame classes. Don't even get me started because I get fired up about it easily.
For the calories, I use my fitness pal. I have it set for -2lbs/week so that puts my calories at 1850. When you add in the exercise calories, that's how I ate those numbers you put up. I play around with the intermittent fasting. I have 60 grams of protein shake at 4am before I workout. Then again at 7 when I'm done. I don't eat again until a chicken breast around 12-1. I seem to be eating most of my calories from about 3pm-7. after being so fat, I will never be like that again. Eating 1.5-2g protein/lb body weight has not inhibited strength at all, and the low carbs doesn't really decrease my energy while working out. If I feel like my carbs are affecting my performance, I will just up it a bit, but usually never over 100g. About once a month or 5 weeks or so (when I feel like I need it), I will eat a ton of pizza for the carbs. Otherwise my (low) carbs are from almonds and vegetables. Every once in awhile I will have a bun on my burger or french bread with my salad but that's only if I feel like I need a little carb boost, which is maybe 1-2 days/week.
I hope that answers what you asked
09-14-2012, 05:57 PM
Haha I put this in epstaneman's log but I wanted it in my own log for to make me laugh later on...
Where'd m'balls go???
Saturday I think, will be my new rest day. Too many weekend warriors in the god damned way at the gym on Saturdays. Getouttathefknway! Go do your bicep curls somewhere else besides in the squat rack!!!!! Plus all the lame "boot camp" bullshiz full of soccer moms with their lame trainers who don't even lift. Corporate ass Lifetime fitness can get my (small) nuuuuttttzzzzzz!!!!!
09-15-2012, 08:43 AM
Lol!!!! I hear u bud. I'm the same way. I was joining a gym one time and this rail of a prick after he does my bio and I tell him I'm a competitive Powerlifter tries to sell me PT. I'm like really? U don't workout! I do pt myself! I have a coach! And warm up with your max so ah pick to letters, how about an F and a U to start. Lol
This is y when I moved to the country I created my own extensive gym so I don't have to deal with that crap. Hell I can train nude if I want or just lay it into the GF between sets and no one can say boo! And it's my music! No one is taking my weights. **** this one time I'm setting up for DBP and wing but asks me. U using those ? I'm like no they r only in my fn hands to pass them to u dolt!
Sent from my iPhone using Am.com
09-15-2012, 09:00 AM
I hear ya man. One day I will have that setup. The only reason we joined there is for the child center, so my wife and I can lift together.
Last night, my wife was reading muscle and fitness. She was looking at me and says, "You look like the guy in the magazine. Are you still taking creatine?" I laughed, she doesn't know about the Havoc.
Today is a rest day. I'm playing around with intermittent fasting today. Today might also be a pizza day. I might fast unit noon then pizza up and then not eat til tomorrow.
09-15-2012, 10:29 AM
09-16-2012, 12:06 PM
I decided to rest again today. I haven't taken off 2 consecutive days since June. I want to see what happens, how I will get after it for tomorrow's workout. I've been reading so much about training and I am lacking in the rest areas. I was probably overtraining myself. So, I'm fasting again today. Yesterday after I ended the fast around 2pm, I ate like a fat boy. Started off with a double meat pork burrito from the little Mexican joint. Then I ate and ate and ate. I've noticed that I've been over my 1850 calories almost every day in September. That's weird for me. But I do have myfitnesspal setup for -2lbs/week. That's yer problem right there. Must be the Havoc making me eat more. I'm fine with it because I'm over in calories in fat and carbs from almonds, not junky stuff.
09-16-2012, 01:46 PM
Ya... over-training is bad for both muscle gain and fat loss. Gatta get that rest in. I wouldn't worry about the extra calories you've been consuming. I was eating dirty foods like a mofo and having an occasional ice cream and cake.....and you see how I reacted. If anything, since your eating clean, you'll just build more quality lean muscle.
09-17-2012, 04:23 PM
Slept like crap. Only like 5 hours but one of my daughters woke us up. But that said, I had a real good leg workout. Squats at 225 were easy so I did 6 sets of 7. Then 5 sets of walking lunges with 135. Then another set of squats at 135. Then leg press at 400 which was hard but not impossible and then isometric abs. Overall my legs felt outstanding!!!! I burned 721 in 81 minutes.
The 2 days off and the Havoc had my legs feeling the best they have in a long time.
Macros yesterday (didn't eat much, fasted until 4pm so 21 hours)
I will put these in later
09-18-2012, 02:03 PM
I slept much better. Woke up feeling great. I hit the Havoc @ 30, went to the gym. Row machine for 20. Deadlifts, lots of different rows, BB and DB. Neutral grip pullups +25lbs. L-hangs, reverse hyperextensions, bridge, ab machine. Really good workout. 95 minutes, 915 calories. I feel awesome.
09-19-2012, 02:58 PM
feeling great. Abs looking even better. I did Tabata sprints on the treadmill turned off. 20 seconds sprint, 10 seconds stop x8. I did that 4 times through. Then cable chest flys at different angles and then a bunch of triceps hitting all 3 heads.724 calories in 60 minutes. solid. My triceps were on fire and I kept doing drop sets until they were dead. Then I recovered for about a minute and repeated. I'm pissed that my left shoulder/pec is tight/hurts whatever. That's why I can't do dips. As soon as October 1 rolls around, my insurance switches and I'm going to have my shoulder checked out asap. I love doing dips and before I hurt my shoulder, I could do 3 perfect with a 100lb db hanging from my belt. But today I was relegated to the dips machine at 150, about 150lbs less than my best. Whatever
I was under in fat and protein but I was stuffed! weird. I didn't want to force feed so I just left it as is
09-19-2012, 03:07 PM
There's always the assisted dip machine and other alternative exercises. The important thing I've found is to squeeze and contract the working muscle. I've made more gains in my back area switching to the assisted pull-up machine then actual pull-ups.
Sure I look like a beawtch being assisted....but hey, seeing progress never gets old.
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