Smitty's Summer Log

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    Nice workout Caleb.

    Doug if you hold your abs tight but in they will not make your waist thicker. You train your abs out they grow out, you train them in they don't. You just need to do them like a bodybuilder and pull them in and tighten the core instead of press them out for a stronger trunk. It is all about how you train them.
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    Just got back from four days on the Frio River in Concan. Had a great relaxing time. Put on about 5 pounds of bloat. But it was wort it.

    Got home and went to work.

    My traditional Sunday work. Squats and deads.

    Worked up as usual with snatch grip deads until I got to 275x5.

    Switched to conventional. 275x5, 315x3, 365x3, 385x3, 405x2, 405x2, 315x8

    Squat. Worked up by 5s to 315. 365x3, 365x3, 385x3, 385x3, 315x8, 275x12, 225x15

    Duck squats 135x15, 3 sets

    Going to do some circuit conditioning tonight. About 30 minutes worth.
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    We stayed in concan last time we went. Buchanan cabins. The cafe there had AMAZING food.
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    Neal's has great food. We've been going there for over ten years now. We rent with Frio Fun. Just wish it wasn't so popular. It has gotten more crowded every year.
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    Training update.

    HIIT circuit. 28 minutes of work.

    Did five rounds of the following.

    Hang cleans - 95 lbs
    Sled drag - 30 yards forward, 30 back
    Ab wheel - 10-12
    20 push-ups
    50 reps jump rope
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    ....
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    Chest and tris

    Bench - worked up by 5s to 275. Felt pretty strong. Weight went up easy. After last set at 275 I did one drop down set at 225 for 12 reps to near fail.

    Decline Bench 185x10 - 4 sets

    Iso dips - max reps until I couldn't squeeze anymore for 3 sets

    Wide dips 2x10

    Elbows in Dips (tri) 4x10

    Band pull downs 4x10. These fried what was left of my tris.

    Tonight I did another HIIT session. 25 minutes.

    25 pull-ups
    40 yard sprint
    50 push-ups
    80 yard sprint
    50 crunches
    120 yard sprint
    100 BW squats
    180 yard sprint
    50 push-ups
    120 yard sprint
    80 yard sprint
    40 yard sprint

    Had some burpees planned but I didn't want to puke and the last two sprints were more of a jog/run.
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    Never knew that about deads, don't even know how that effects perfomance. I am thinking I'd have to reduce the weight.
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    Yeah it is interesting about holding abs in as opposed to out. I've just always pushed out with my abs.
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    Quote Originally Posted by DreamWeaver View Post
    Never knew that about deads, don't even know how that effects perfomance. I am thinking I'd have to reduce the weight.
    In the beginning for sure. However the strength of your core would quickly increase to stabilize the weight.
    Quote Originally Posted by calebsmitty View Post
    Yeah it is interesting about holding abs in as opposed to out. I've just always pushed out with my abs.
    Yeah for straight up powerlifting the wider the trunk the better. I simply flex my abs hard and create internal pressure without pushing them out. It is simply a matter of control. It isn't like I suck them in, so much as not push them out.
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    Quote Originally Posted by MrKleen73 View Post
    In the beginning for sure. However the strength of your core would quickly increase to stabilize the weight.

    Yeah for straight up powerlifting the wider the trunk the better. I simply flex my abs hard and create internal pressure without pushing them out. It is simply a matter of control. It isn't like I suck them in, so much as not push them out.
    You have a good point here!!!
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    PCT Update

    Currently taking 4 Pure Test ED and 1 PCT Black

    Weight is at 229. Hovering consistently there.

    BF % according to skin fold (chest, love handle, belly, and thigh). My BF is 11.8%. I know there is quite a bit of user error so I estimate an error of about .2 to .4 %. Either way I have dropped BF quite a bit while gainin weight. Almost 10 lbs. I anticipate a loss in weight due to increase in conditioning work I plan on doing through July. I wish I was using calipers from the beginning so I could really see my progress.

    Will take pics at the end of this week.

    Thanks to all for the support.
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    Although you didn't start by using calipers, it's good to have them now. Maybe you're not able to put a number to your progress, but your pics make it pretty obvious that you're headed in the right direction. Good job in here man.
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    Pics and the mirror , best way to see improvements....looking forward to see your progress.
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    ...mob app
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    Yay. Looks like good progress. Keep killing that PCT!
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    Quote Originally Posted by calebsmitty View Post
    BF % according to skin fold (chest, love handle, belly, and thigh). My BF is 11.8%. I know there is quite a bit of user error so I estimate an error of about .2 to .4 %.
    sorry man - I had to laff
    so you think .2-.4% is "quite a bit" of error?
    bud - depending on the pinch, more like 2 - 4% (no decimals)
    but indeed as para has said, your progress has been obvious to all..229 tho eh?
    well good work
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    Quote Originally Posted by snagencyV2.0 View Post
    sorry man - I had to laff
    so you think .2-.4% is "quite a bit" of error?
    bud - depending on the pinch, more like 2 - 4% (no decimals)
    but indeed as para has said, your progress has been obvious to all..229 tho eh?
    well good work
    A good set of eyes beat the calipers every time or most of the time. I don't need to know the numbers just am I lean enough for show ... numbers fug with your head. Lean enough is lean enough, but you can always get a tad leaner
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    You are such a sweetheart Snag.
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    Today's conditioning

    Run .5 mile
    60 pull-ups
    150 push-ups
    200 BW squats
    Run .5 mile

    Done in 30 minutes. Felt the puke coming but fought it down. Tomorrow is my favorite squats and deads.
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    Quote Originally Posted by calebsmitty View Post
    Today's conditioning

    Run .5 mile
    60 pull-ups
    150 push-ups
    200 BW squats
    Run .5 mile

    Done in 30 minutes. Felt the puke coming but fought it down. Tomorrow is my favorite squats and deads.
    Ahhhhh the puke feeling. Haven't had that in a while. Might come tomorrow on back day.
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    Don't fight the puke feeling bring a kitchen trash bag to your training locations and let it rip!

    Sorry just wanted to sound hardcore... Did it work?

    Keep working and soon you will be looking at a set of abs!
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    Quote Originally Posted by MrKleen73 View Post
    Don't fight the puke feeling bring a kitchen trash bag to your training locations and let it rip!

    Sorry just wanted to sound hardcore... Did it work?

    Keep working and soon you will be looking at a set of abs!
    This sounds like some good old Dorian Yates...welcome to the dungeon, time to puke
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    Squat and deadlift day. It's like Christmas.


    Deadlift worked up to 295 for my first working set.

    295x5
    335x3
    385x1
    395x1

    Squat worked up same weight.

    295x5
    335x3
    385x3
    385x3

    That was my morning session

    Evening

    Good mornings 4x10
    Calve raises 3x15

    Half mile hard run (I'm no Kenyan)

    100 push-ups
    100 jump rope two feet
    50 with each foot
    50 high knee

    Ab wheel 4 x 10

    Quick 20 min. Session.
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    Quote Originally Posted by calebsmitty View Post
    Squat and deadlift day. It's like Christmas.

    Deadlift worked up to 295 for my first working set.

    295x5
    335x3
    385x1
    395x1

    Squat worked up same weight.

    295x5
    335x3
    385x3
    385x3

    That was my morning session

    Evening

    Good mornings 4x10
    Calve raises 3x15

    Half mile hard run (I'm no Kenyan)

    100 push-ups
    100 jump rope two feet
    50 with each foot
    50 high knee

    Ab wheel 4 x 10

    Quick 20 min. Session.
    Good work in here and looks good on the weights. My coordination says I'm not allowed to jump rope.
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    Latest pic. Slowly but surely.
    Attached Images Attached Images  
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    Yes sir! Tightening up bit by bit.
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    If there's no hurry then why rush.
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    Weigh is down below 225. For the low intake and increased conditioning I have kept on my weight quite nicely. I put on roughly 8 lbs while on cycle and now on PCT I have dropped 5 lbs from that gained. Meanwhile my BF% dropped approximately 3%. I looked way better. Still holding a good deal of fat in my abdomen but it is leaning out nicely.

    Today's training

    Ran .5 miles. (4 minutes)

    60 pull-ups
    150 push-ups
    200 BW squats

    Done in 27 min total.

    This seems like a cakewalk but when your heart rate is rocking it is a bitch. BW squats kill the quads. And the push-ups are really helping my chest development and overall press strength.
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    I just went back and looked at my beginning weight. I gained roughly 10 lbs. probably 15 at the peak of the cycle. I was 235 at my peak. I'm now 225. 10 lb drop from my peak but my average weight was probably 230.
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    Quote Originally Posted by calebsmitty View Post
    I just went back and looked at my beginning weight. I gained roughly 10 lbs. probably 15 at the peak of the cycle. I was 235 at my peak. I'm now 225. 10 lb drop from my peak but my average weight was probably 230.
    A drop in body weight will almost always happen mainly from glycogen stores depleting. If you leaned out and got heavier I would say things went mighty fine
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    Quote Originally Posted by Montego1 View Post

    A drop in body weight will almost always happen mainly from glycogen stores depleting. If you leaned out and got heavier I would say things went mighty fine
    Love it when a plan comes together....
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    Deadlift Sunday once again.

    Knee has been a problem so I cut back on squats and didn't go to or below parallel.

    Snatch Deads w/monster mini band
    135x8x2
    185x6x2
    225x6x2
    275x3x2

    Conv. Deads
    315x5x2
    385x1
    435x1
    450x1 (this was a PR). I haven't pushed a Max in a long time. I felt good today so I pushed. If I had reduced the work up I probably would have hit 475, maybe more.

    Sumo deads w/monster mini band
    315x5x3

    I felt this in my traps big time.

    Box squat with foam pad just above parallel.
    With medium (white) band

    225x10x2
    275x10x2

    Hammys and glutes were on fire.


    Gonna do some sled work tonight I my knee is up to it.

    315
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    That is massive success up 8 lbs and down 3% bf....
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    No doubt, you definitely rocked it!
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    Hopefully I can continue to. Still on my PCT black. Will be back to a more disciplined schedule soon. Should be much easier to keep my diet clean and on track. That has been my biggest problem while on break. Hoping to continue to lean out through football season. Didn't push the cut as hard as I had planned but still eased with the results so far. I'm stronger, leaner, and in much better shape. Still no abs though.
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    Will you be my Freak Forever???????
    Will YOU be "Freaky Forever" with me???
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    Training yesterday.

    Bench

    135x8x2
    225x10x2
    275x5x2
    295x3x2
    315x2

    Decline Bench
    225x10x4

    BW Dips
    4x15

    Blast Strap Push Ups
    4x AMAP

    Pushups x50

    All sets of Bench I supersetted with face pulls.

    Strength is improving nicely on Bench which is by far my worst lift.
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    Sounds like you have a good plan there and no hurry on the abs, unless you are in one. Slow and steady keeps the most muscle and is easier to keep because you get used to eating correctly.
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    I will probably hit my diet harder during Football Season. I am much more disciplined and regimented. My training takes a hit but my diet is usually on point. I figure by November I will drop quite a bit.
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