Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.
- 06-01-2011, 03:00 PM
- 06-01-2011, 04:47 PM
06-01-2011, 05:34 PM
06-01-2011, 10:04 PM
06-02-2011, 09:07 PM
Day 3, wk 11
Duration: 65 minutes
Flat BB Bench 240-4, 245-3/3/3, 225-6
(Ok, this is really pissing me off, not only have I plateued at benching, but I am sliding backwards. I don't think it is because I am cutting as I am seeing progress in other lifts. I use a middle finger on the smooth band grip width, but I noticed I like to move it out to my index finger when the bar starts to feel heavy. Maybe I am bringing my delts into it too much and need to go a bit narrower. I am considering switching to a 5/3/1 strength training routine because even though I am cutting that is my mentality and motivation. If anyone has any input, I would gladly hear it.)
Assisted Pull Up (noted weight = bw+ shoes etc minus assist weight)225 -8/8, 230 - 7/7
DB Pull over - 75 -12/12
Seated OH Barbell Press - 160-10, 170 - 10, 180 - 10 (very pleased with this.)
BB Shrug - 320 - 10, 370 -8/8
1h OH DB Triceps Extension (lh/rh) 35 -8/6, 8/8, 8/8
Straight Bar Curl 100 - 8/8
(Ran out of time, had to get to my little guy's baseball game.)
Dietary info for today: 2673 cals in (111 [minus 25 fiber = 86 carbs, 256 protein, 136 fats) with an estimated burn of 4206 for a deficit of 1533.
06-02-2011, 10:13 PM
Perhaps you are using your triceps more, not your delts - make sure that you use a shoulder-width or slightly wider than shoulder-width grip. Otherwise, consider changing up your chest exercise and using dumbbells, or doing incline presses, push-ups, etc. to give your body a break, and go back to flat bench in a week or two.
06-03-2011, 06:35 AM
06-03-2011, 09:23 AM
Rolled out early and hit some AM pre-work cardio. 60/80/100% variable resistance , up and down so to speak. 32 total minutes, 236 cals. Squat rack tonight
06-03-2011, 12:58 PM
06-03-2011, 09:38 PM
Day4, wk 11
Duration: 65 min
Was not really into it tonight
Squat (Does not include warm ups)
325 – 6, 345 – 3, 380 – 2 (a bit shallow on these), 365 – 4, 275 – 10
(Belt at 365 and above only)
Romanian Dead lift 275-8, 285-8, 295-8
Leg Extension 220 – 12/11/10
Lying Leg Curl 95 – 12/11/9
Standing Calf Raise 210 – 12/9/8
Seated Calf Raise 120 – 15/15
Dietary for today: 2650 cals (104 [minus 24 fiber] = 80 carbs, 240 protein, 143 fats) with an estimated burn of 4352 for a deficit of 1702.
Got home and found that my mother the bargain hunter had picked me up a garage sale 18 speed bike for my birthday (6/21). Adjusted the seat and took a little spin, much more comfortable than that old Schwinn single speed I rode last weekend.
Tomorrow is the end of Primordial's 28 day cut contest Although not "cut" per se, I am pleased with the overall result and progress. After my wife takes pics I am gonna have my first cheat in about 30 days.
06-04-2011, 09:37 AM
Half way point update (end of Primordial's 28 day cut contest)
Although I have a substantial ways to go, I am very pleased with the progress of the last 28 days.
First- The numbers:
Start: Weight - 275, waist - 44, hips - 41.5
Estimated BF - 19 % (52.5 fat, 222.75 LBM) Based on 3 point caliper of 59 and
Home Body Fat Test
(with waist and hips rounded up, wrist of 8", forearm 14.125.)
Finish: Weight - 266, waist 42.25, hips - 41
Estimated BF based on 3 point caliper of 42 = 14% ( I am skeptical about this)
Home Body Fat Test
=16.4 (43.5 fat, 222.5 LBM) based on age 42, weight 266, waist rounded down to 42, hip at 41, wrist 8, forearm 14.125.
I am going to average the 2 and call it 15.2%, the pics will tell the story:
(Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM if we go w/ the 16.4 number, or (40.432 lbs fat and 225.568 LBM) for a loss of 12.068 lbs of fat lost and about a 3 pound gain of LBM if we go with the 15.2)
(Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM, not bad at all.)
Before: (damn it, the VB code is screwed, have to post links)
After Back (Pic does not show the definition, but at least the "love handles" are reduced.
06-04-2011, 08:34 PM
Not much action today. Had chili dogs for a cheat meal, did not let it extend to the whole day. Did some bike riding with the little guy, his skills are hitting the learning curve exponentially, is awesome to watch him go. Got his 1st case of road rash showing off for some little girls down the street and wiped, like father, like son. Got right back up on that pony and rode it!
06-05-2011, 08:18 PM
Took the little guy down to the local fair grounds so he could work on his biking skills in relative safety. I road my bike there (about 3/4 mile on way) and we road the circuit 4 times (which goes roughly around a half mile horse track) so all in all, sure we road at least 5+ miles, plus more on the block when we got home. Lil dude thinks he is a world class cyclist now Anyways, I am counting that as about an hour of casual bike riding, worth about 700 cals.
Dietary for today: 2320 cals (62 [minus 12]=50 carbs, 182 protein, 144 fats) with an estimated burn of 3960 for a deficit of 1640. Is so nice to be solidly below 270. 260 here we come, probably not gonna stop there.
06-06-2011, 08:39 AM
After much deliberation, I decided that I am going to start using a slightly modified version of Wendler's 5/3/1 scheme starting tonight. The only difference is I will be adding in some Bicep curls and some shrugs some where into the routine and I will continue to do cardio 4-5 times a week.
06-06-2011, 08:58 PM
6/6/11 5/3/1 starting points: 6/6/11 Starting point: Maxes- OH Press -200, Dead Lift – 380, Bench – 280, Squat 390. Training maxes OH Press 180, Dead lift – 345, Bench – 255, Squat – 350.
Day 1, wk 12 (wk one of 5/3/1 =65/75/85)
Duration: 40 minutes.
Standing OH Press 115X5, 135X5, 155X5 (forgot to go all out on set #3)
Had to kind of guess at the max here as I can hit 180X10 for seated OH presses, but use a shorter range of motion (elbows to 90% which equals about to my nose) where as every description of standing OH starts at the collarbone. Must confess, I stopped at just below my chin.
(Assisted) Dip: 5X15 was target, total resistance. 210-15/15/15/15, 220 – 14
(will bump these next week)
(Assisted) chin up: 5X10 195- 10/10/10/10/10
Felt kind of weird, got in, got it done. That part was cool, almost felt guilty that I did not do X sets on all upper body parts and spend 1:15 -1:30 in the weight room. Some times less is more, we will see how this goes. If fat reduction really is more about diet than anything else, this should not slow my cutting much at all, maybe I can get the best of both worlds: Effective cutting and strength gains at the same time.
Wrapped things up with 12x45/45 HIIT cycles, 158 cals.
Dietary for today: 2711 cals (92 [minus 22 fiber] = 70 carbs, 243 protein, 151 fats) with an estimated burn of 4033 for a deficit of 1322.
06-06-2011, 09:26 PM
06-07-2011, 09:28 AM
06-07-2011, 11:07 AM
06-07-2011, 04:23 PM
Found out earlier today that I have gained an opportunity to log some Anabeta on another forum. Will update how this will alter my current stack run and possibly my routine when I get it all worked out.
06-07-2011, 09:17 PM
Day 2, 2k 12
*Week 1 of 5/3/1 = 65/75/85
4:50 -5:50 pm
Duration 60 minutes
Dead lift 225-5, 260-5, 295-10
Romanian Dead lift (Substituted for Good Mornings)
5x12 at 225
5x12 at 225
Hanging Leg raise (BWO)
15/14+1, 12+3/12+3/11+4 (+ reps = I had to bend legs to reduce resistance and finish the set.
Dietary for today: 2470 cals (94 [minus 23 fiber] = 71 carbs, 220 protein, 134 fats with an estimated burn of 4116 for a deficit of 1646
06-08-2011, 07:14 AM
Today's weigh in numbers are as follows; Weigt 264. down 7 from last week IIRC, waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
06-08-2011, 10:29 AM
06-08-2011, 10:41 AM
06-08-2011, 10:50 AM
06-08-2011, 09:14 PM
Pretty quiet today, skipped AM cardio to spend some time with my oldest who spent the night. Dietary for today: 2409 cals (97 [minus 28 fiber] = 69 carbs, 227 protein, 120 fats) with an estimated burn of 3508 for a deficit of 1009.
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