Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.

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  1. 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)

    http://images-cdn.anabolicminds.com/image404.jpg

    After:

    http://images-cdn.anabolicminds.com/image404.jpg


    http://images-cdn.anabolicminds.com/image404.jpg

    Before Back:

    http://images-cdn.anabolicminds.com/image404.jpg

    After Back (Pic does not show the definition, but at least the "love handles" are reduced.

    http://images-cdn.anabolicminds.com/image404.jpg
    Evolutionary Muse - Inspire to Evolve

    Recoverbro


  2. 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!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
    •   
       


  3. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  4. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  5. 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)
    5:50pm-6:30pm
    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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
    •   
       


  6. Quote Originally Posted by taman6886 View Post
    ...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..
    Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  7. Quote Originally Posted by Rosie Chee Scott View Post
    Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

    ~Rosie~
    Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. Quote Originally Posted by taman6886 View Post
    Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
    No worries Just because you're "not beating the crap out of" yourself in training does NOT mean that your training is being any less effective or that it is any less intense or quality. Intensity and knowing that what you are doing has a place in your training regime in progress towards your goals is what is important. Constant progression. And even "easy", "recovery", and "time off" is required - sometimes NOT doing anything IS doing something, and sometimes it if far more important than doing something; you just have to know what to do when.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  9. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  10. 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

    Barbell Shrugs
    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
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  11. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  12. Quote Originally Posted by taman6886 View Post
    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.
    Nice Are you please with your progress?

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Quote Originally Posted by Rosie Chee Scott View Post
    Nice Are you please with your progress?

    ~Rosie~
    Pleased? Absolutely. Satisfied? Not even close. This boy is not gonna be happy till he is both big and striated! I am pushing for full blown "beast mode"
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  14. Quote Originally Posted by taman6886 View Post
    Pleased? Absolutely. Satisfied? Not even close. This boy is not gonna be happy till he is both big and striated! I am pushing for full blown "beast mode"
    I know exactly what you mean when you say, "Pleased? Absolutely. Satisfied? Not even close." Go for it!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  16. 6/9/11
    Day 3, wk 12 (Wk 1 5/3/1)
    4:50-5:45

    BB Bench 165-5, 195 – 5, 215 – 10

    Incline DB Press Set 1&2 @ 150, set 3, 4 & 5 at 140
    15/11/10/10/8 (Target was 5X15)

    BO DB Row 5X10
    5 sets, 10 reps each arm at 85 pounds

    Barbell Curl (@80lbs)
    5X10

    No cardio tonight, had to get so I could make my youngest's baseball game

    Dietary for today: 2635 cals (95 [minus 25 fiber] 70 carbs, 238 protein, 142 fats) with an estimated burn of 4047 for a deficit of 1412.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  17. Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. Quote Originally Posted by taman6886 View Post
    Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  19. Quote Originally Posted by Rosie Chee Scott View Post
    That'll work
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  20. Day 4, wk 12 (wk 1 5/3/1)
    4:40-5:30
    50 minutes

    Squat (does not include warm ups, no belt for any sets)
    230-5, 265-5, 300-9 (+PR)

    Leg Press (5/15 @ 410) completed all reps

    Leg Curl 5/10 @ 85) completed all reps

    Calf Ext off of Leg Press
    3/20 @ 410

    Since I lazied out of AM cardio, we did it after weights. 31 minutes 60/80/100% max resistance, 181 cals.

    Dietary for today: 2716 cals (124 [minus 26 fiber] =98 carbs, 221 protein, 148 fats with an estimated burn of 4107 for a deficit of 1309.

    As an aside, I finished the first ecdy bottle last night, saving the other till after the Anabeta log, have also stopped the HC-DA because it said to take a week break after one container is gone. Will also save the other half for after the Anabeta run. Have about 3 days of Erase (plus a full bottle) and A-T2 remaining, will likely save the last bottle of erase also.

    Have been very pleased with how I have been leaning out on this stack. No negative impacts noted.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  21. You're going to LOVE AnaBeta - I'll put my guarantee on it!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  22. I am very eager to give it a run, thanks Rosie.

    No lifting this weekend, yesterday we ran about a 1300 cal deficit, did about an hours worth of bike ridine (5.6 miles solo, the rest with my 8 year old.)

    Today, kept things pretty tight until super and then allowed myself some cheese melted with hamburger over crunched tortilla's (just a handful) and some lettuce with hot sauce. Rode a couple of miles with the little guy again. He really loves biking with Dad and is good bonding time well spent.

    Back to the iron tomorrow, think I am gonna tweak things a bit by shifting to a 5/3/1 modified scheme that is geared towards body builders, will look some thing like this:

    Workout A
    1 Barbell Shoulder Press
    Sets and reps according to 5/3/1
    2 Barbell Upright Row
    Sets: 4 Reps: 10 Rest: 60-90 sec.
    3 Dumbbell Shoulder Press
    Sets: 4 Sets: 12 Rest: 60-90 sec.
    4 Bentover Dumbbell Raise
    Sets: 4 Reps: 15 Rest: 60-90 sec.
    5 Dumbbell Curl
    Sets: 4 Reps: 12 Rest: 60-90 sec.


    Workout B
    1 Deadlift
    Sets and reps according to 5/3/1
    2 Chinup
    Sets: 4 Reps: 10 Rest: 60-90 sec.
    3 Dumbbell Row
    Sets: 4 Reps: 15 Rest: 60-90 sec.
    4 Back Extension
    Sets: 4 Reps: 25 Rest: 60-90 sec.
    5 Ab Wheel Rollout
    Sets: 4 Reps: 15 Rest: 60-90 sec.


    Workout C
    1 Bench Press
    Sets and reps according to 5/3/1
    2 Dumbbell Bench Press
    Sets: 4 Reps: 10 Rest: 60-90 sec.
    3 Dip
    Sets: 4 Reps: 10 Rest: 60-90 sec.
    4 Dumbbell Fly
    Sets: 4 Reps: 10 Rest: 60-90 sec.
    5 Triceps Pushdown
    Sets: 4 Reps: 10-15 Rest: 60-90 sec.
    Workout D


    1 Squat
    Sets and reps according to 5/3/1
    2 Leg Press
    Sets: 4 Reps: 10-15 Rest: 60-90 sec.
    3 Leg Extension
    Sets: 4 Reps: 12 Rest: 60-90 sec.
    4 Leg Curl
    Sets: 4 Reps: 12 Rest: 60-90 sec.
    5 Situp
    Sets: 4 Reps: 25 Rest: 60-90 sec
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  23. Well, since I am no longer running the original sups of this stack in anticipation of the Anabeta trial, I am gonna move this back to my original "stripping log".
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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