Rodja's One Stop Journey (sponsored)

[Rodja]

First, much love to AN and even more to those that voted for me to run a sponsored log of this. For the first time in many, many a moon I am lifting and eating with the sole purpose of LBM gains, but I am still trying to increase my numbers on all lifts.

Starting Stats:
5'10"
188 lbs (~167.3 lbs LBM, 20.7 lbs BF)
~11% BF (via 7-point calipers)

Goals:
195 lbs (~177.5 lbs LBM, 17.5 lbs BF)
9% BF

My starting BF is high for me and I fully expect this to drop as I continue to tighten the diet and do my cardio.
Current Routine:
Mon-Chest/Biceps, Cardio or MMA
Tue-Legs/Core, BJJ
Wed-Cardio or MMA
Thur-Triceps/Delts, Cardio
Fri-Back
Sat-MMA/Core

Main Lifts for Assessment:
Current
Dips-BW+90x8
Front Squats-205x3
Lat Pulls-205x6
BB Rows-295x12
Close-Grip-245x8
Overhead Press-165x10

Goals
Dips-BW+115x8
Front Squats-225x5
Lat Pulls-225x8
BB Rows-335x12
Close-Grip-275x8
Overhead Press-185x10

Supps:
Xtend-15g post-WO
WMS-75g post-WO
ATW Blend-2 scoops 30 mins after Xtend/WMS drink
ON Casein-2 scoops pre-bed
RPM-4 caps pre-WO
Fish Oil-10g day

The One dosing-3 caps/day (1 with breakfast, 2 pre-WO)

Diet:
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10-12 oz red potatoes, fruit, 1 The One
Meal 2-Protein shake (whey/casein blend yielding 45g), 5g fish oil
Meal 3-6 oz chicken, 2 cups rice, 8 oz green beans, fruit, 2 The One
Meal 4-Xtend/BCAA...30 minutes...Whey shake
Meal 5-10 oz steak, 6 oz green beans/broccoli
Meal 6-Protein shake (2 scoops ON Casein), 5g fish oil

I am going to keep a keen eye on hypo feelings since almost every PH/PS has always made me crash late in the day if I don't eat enough carbs throughout the day. As it stands now, my macros are roughly 240g protein, 250g carbs, 50g fat. Note that this is a rough outline and will probably increase as the GLUT-4 receptors become more active as the cycle progresses. This eating is only for the weekdays; on the weekends, I like to spike the hell out of my kcal consumption with 3-4 "dirty" meals laced throughout the weekend, but it still falls within my 10% wiggle room.

[Vitruvian]

Rodja,

When is your workout?

Edit: Just an FYI to try to get your 2nd dose in as early as possible if you ever have trouble sleeping or go to bed early.

[Rodja]

Rodja,

When is your workout?

Between 3 or 4, depending on class and work.

[Steveoph]

Good luck with this; I really need to get my hands on some calipers.

[joelast]

Can't wait to follow this log, see you around on AM alot Rodja glad you go the opportunit to do this log.

[Rodja]

Yesterday's training (had not started taking The One, but just to throw the numbers up)

HS Incline-100x10, 110x8
Flat DB Press-3x75x8
Incline Fly-3x50x10
Dips-BW+25x10, BW+45x8
Cable Crossovers-2x50x12, 70x10...drop...40x15
Cambered Curls-2x95x8
DB Curls-3x40x10
HS Preacher-95x12, 120x8
Overhead Rope Curls-45x12, 50x12

First day back in the weight room in over a week (took last week off to taper for my fight that didn't happen). Strength was solid, but not spectacular and pump was marginal due to low plasma volume from not drinking enough water throughout the day.

[EasyEJL]

coolio!

[Rodja]

3/3-Legs, Cardio

First, a preface to those who are not familiar with my training. I have not worked out my legs seriously in almost 3 years now. The main reason for the that is that I am very lower-body heavy and the size of my thighs was affecting every part of my MMA game, some good, some bad. The power was nice, but it was not beneficial to have 65% of my mass in my lower half, plus it made some submissions very, very difficult (triangles, for example). It is not a flexibility issue either; I can put my foot behind my head and do the horizontal splits. In fairness of the log, I have decided to go back into the squat rack and train (albeit at a small volume) my legs.

10 minutes elliptical

Back Squats-225x5, 235x3
SLDL-3x225x10
Unilateral LP-330x8, 2x250x8
Walking DB Lunges-2x60x12
Uni Leg Ex-2x50x12
Uni Kneeling Leg Curl-40x15
Seated Calf Raises-2x90x15

15 minutes power walking/jogging

I realized from this session that my mechanics for squats have gotten awful and I struggled with the form. Not so much the depth, but more of the kinetic syncing. My hamstrings have definitely gotten much, much weaker and my lower back is not conditioned to hold that kind of weight behind me. That being said, I pushed as hard as I could and still had a really good training session. Quads are mildly sore, but glutes/hams are extremely tender. I used the accumulation principle for cardio to avoid the monotony of it. The main struggle I had was that it had been only about 18 hours since my last weight training session and had not consumed enough kcals during this time frame.

3/4-Cardio

I was not really able to run full-bore, but I was able to get in a 30-minute cardio session.

5 minutes jump rope
15 minutes shadow kickboxing
10 minutes running

Didn't get very winded during this, but worked up a good sweat. Having a mild increase to my caloric intake (adding 15g of SuperCarb to my WMS/Xtend drink) along with an extra 10g of fat before bed. Based off my kinesthetic sense, I am going to be adding kcals into my diet every week because I am prone to bouts of hypoglycemia.

[SamBoz19]

I'm in on this one as well. Good luck achieving some great results bud.

Cheers!

[p5sky]

Thanks for the pre-One w/o #s so we can compare strength changes. Pre pics soon? Its exciting since change is supposed to be quite quick while on The One, so maybe 2-3 weeks.

[Rodja]

Trying to get pre-pics either tonight or tomorrow.

[rolandajoint]

in my man. going to be watching closely. after all, i voted for you

good luck.

[Outside Backer]

rodja for my blessing im gonna require you to send me lipoderm

[Trauma1]

Give it hell, rod!

[Rosie Chee]

I understand the lower-body heavy (re legs, especially quads).

Anyways, great start to the log. Any bloods planned on? (I see pics will be coming).

[Craigmatthew]

I understand the lower-body heavy (re legs, especially quads).

Anyways, great start to the log. Any bloods planned on? (I see pics will be coming).

I'm the opposite! And always envious of those with bigger quads!

[BeBig]

I'm in Rodja, very interested in all The One Logs. Subbed Best of Luck man.

[DefTek]

Subbed - gonna watch this ONE too...

[Rodja]

I understand the lower-body heavy (re legs, especially quads).

Anyways, great start to the log. Any bloods planned on? (I see pics will be coming).

Going to check on the $$ of the tests today.

[Gator Alum 03]

I'm also interested to see how the 1 with breakfast/2 pre-WO dosing works out. Good luck!