Smitty's Summer Log

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  1. Yeah that was my thought. Was thinking of dropping below 50 but every time I do that my training sucks. Just wanted to get some re assurance from people that have been doing this for a long time.

    I studied dietetics in college but there never was a topic on getting shredded.

    I just ****ing hate cardio. That's how I did it when I was younger. But I looked like I was hooked on heroin.


  2. This guy hasn't done cardio in almost 2 years. Love every minute of that.
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  3. I'm trying to stick to sprints and prowler/sled work to get my conditioning. Once I'm off for summer I will do some walking with my weighted vest in the morning. Probably no more than 30 min.

  4. Weight 220 this morning.

    Feeling good and tight. Hoping to start seeing something from Epibolin soon. Have not felt any strength increase or any visible signs it has kicked in.

  5. Squats and more squats, and then squats, and some other stuff

    I think the stuff Is kicking in. I had a great session today.

    Sumo DL 3x8 - 135 (to warm up hips)

    Squat Prog set ramp. 5 sets of 3, ramping up to 275 resting only when loading weight
    .
    Squat 275x5, 275x5, 295x5, 315x5, 325x5

    Front squat 2x8 (just feeling them out I've never been able to master front squats)

    Scrape the rack squats (my version of hacks) 4x15, 185.
    ( did these without lockout at the top)

    Forward tire sled, walking, 60 yards x 6
    40 yard sprints x 6
    Calf raises 3x10

    Mowed my front yard x 1

    Felt I had more in the tank if I wanted to push it.
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  6. Weight this morning was 218, BF% 17.2 (hand held)

  7. Quote Originally Posted by calebsmitty View Post
    Mowed my front yard x 1
    yeah the only thing you don't mention here is that your lawnmower is a rider



    (sorry couldn't resist)

    gotta get out and mow myself today..takes me ~1:15 if i'm making good time, 1:30 if i'm just average

  8. Man I wish I had a rider. I was actually pretty gassed and my shoulders were burning. It give me an excuse to the my grass grow taller to add resistance to the mower.

  9. Shoulders

    Milt press 95x10, 95x10, 115x8, 115x8, 125x8, 125x8, 125x8
    Face pulls with medium band, between every set of milt press x10 reps

    Wide grip pull ups - 4 sets between last four sets of press , sets of 5-8 reps

    Band Lat raise/pull aparts 3 x max reps
    Shrugs 4x10

    DB Lat raise/ rear delt lat. 2x10 of each

    This was real fast and short, very little rest between sets. I tried to keep moving and worked multiple exercises together. Traps and delts were nice and fried. Feeling much more intense now. Strength is climbing. Epi is kicking in.

  10. Good session bud. I've never been much on bands....they always break when i use them.
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  11. Never used them much before. Just for stretching ad mobility work. But now that I'm mostly training at home. I have to find creative ways to train. Bands offer a lot of versatility.

  12. Weight steadily decreasing. I'm sure most due to low carb intake.

    Tomorrow is going to be a refeed day.

  13. Quote Originally Posted by calebsmitty View Post
    Weight steadily decreasing. I'm sure most due to low carb intake.

    Tomorrow is going to be a refeed day.
    Let's see how u sit the day after the refeed. I think you are going to be quite pleased.
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  14. I'm sure. I'm thinking 300-400 G is a good starting point. I'm going to try to keep food choices clean.

    In the past on Carb Nite I ate whatever I wanted on my refeed. But I was on a much lower daily Carb intake. On CarbNite I was consuming less than 30 grams per day.

  15. I like to plan carb meals like any other. One method Steve used for me was setting a time limit of 2 hours. I was needin some carbs though....
    Unremarkable is no way to go through life... Doug

  16. Yeah. Carb nite had a four to six hour window. But the daily carbs were so low. Since I have been at roughly 100 grams, I don't want to overdo my refeed.

  17. Prowler Sprints

    Finally rescued my prowler from a buddy. His dad was using it to haul bails of hay with his jeep. Only in Texas.

    Made 8 40 yard trips, and two 60 yard sprints

    Good quick work.

  18. Deadlift Sunday


    Worked up by 5's to 335. Weight went up fast and explosive. Total of about 9 sets.

    Back off sets. 2x10 @ 275.

    That was it. Planning on hitting the sled later today.

    Decided to save my refeed for today. Was to busy yesterday.

  19. Refeed not a success. Fat intake a little to high. Carbs at roughly 200 grams.

    Going to make a change to carb intake. Going to keep carbs at or below 50 grams this week and see how I respond.

  20. Was expecting a weight gain after consuming those extra carbs. Went to bed at 220 woke up at 217.

  21. Quote Originally Posted by calebsmitty View Post
    Was expecting a weight gain after consuming those extra carbs. Went to bed at 220 woke up at 217.
    I think I mentioned that you would probably be pleased after the refeed
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  22. Think everything is going fine. I look leaner without losing much size.
    This is last night at the end of Week 2

    Name:  Week 2 Cut.jpg
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  23. Looks like you are starting to lean out bud. Four more weeks should show a dramatic change.
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  24. I just hope I can get that fat cap over my belly to go away.

  25. Quote Originally Posted by calebsmitty View Post
    I just hope I can get that fat cap over my belly to go away.
    Keep that diet tight and it will go bye bye.
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  26. That is my goal. Seeing how I respond this week. Planning on reducing carbs a little this week. Trying to stay in the 50-75g window.

  27. That is my goal. Seeing how I respond this week. Planning on reducing carbs a little this week. Trying to stay in the 50-75g window.

  28. When I started to cycle carbs I had a dramatic drop.
    Unremarkable is no way to go through life... Doug

  29. I'm trying to find my zone. I know from previous experience that >30g is doable but only for short periods and only for periods of time where i'm training 3 days a week.
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