Putting Carbs in Their Place with SLIN

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  1. I wish I played more sports. For now I got running. But James, I need to look into these DC stretches

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  2. Quote Originally Posted by JoHNnyNuTZ View Post
    I wish I played more sports. For now I got running. But James, I need to look into these DC stretches
    The only cardio I do is sports
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  3. Quote Originally Posted by AaronJP1 View Post
    I knew having u log this would be a success
    you know it!

    Quote Originally Posted by BPjohn123 View Post
    Sports > basic cardio anyday!

    I played flag football with my students literally all day
    SO true! I could never have done two hours of cardio on a treadmill straight. I would have gone insane. Sports on the other hand, I can go all day!

    Quote Originally Posted by JoHNnyNuTZ View Post
    I wish I played more sports. For now I got running. But James, I need to look into these DC stretches
    The stretches are great. Dante Trudel (DC Training creator) has alot of good info on his website about it.
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  4. Today I did Olympic Lifts. I did the Clean and Jerk move in particular (enter crude joke here Fl3x ).
    I felt pretty good and had some good lifts. I felt more loose then times past and could dip under the bar better on the clean. I did these for about two hours. However, I had my boys with me and had them practicing them in between sets as well. My older wanted to go up a little so here's a video of him attempting 37 lbs. Btw, he only weighs 50 lbs.




    I'm about a month out from my competition and still have some work to do but I'll think I'm on track so far. I'm interested in hearing others thoughts unless you don't know what you're talking about cause you suck. Alright, go ahead and attack! I'm not posing but I do hope to get some of those pics soon. My buddy who I am training for him first competition has access to a school with a stage that we can use for practice.



    I had my slinshot 15 minutes before my lunch today. I ended up working out a couple hours afterwards and have to say, I had some great vascularity showing through during my workout, more so then usual. I'm feeling pretty good and really good about the workout today.

    So after my Oly lifts, I had a protein shake, waited 15 minutes and then did my metabolic sand conditioning. I forgot to take a picture so you guys would understand what I'm doing but I'll grab one next time. I did a series of functional exercises in the sand at a gym called Fitness Origin, next door to my lifting gym. I do several stations with 70 seconds doing each individual exercise and then 20 seconds of rest in between exercises. This is then repeated for three full rotations. Similar to cross fit but not really. Not really cause it's all in sand which increases stabilizer work and the focus is on proper form, not amount of reps. So here's what I did today:

    -Push-ups

    -Bicep Curls with resistance bands

    -Bear Walks

    -Battle Ropes, alternating arms in quick succession

    -Kettle Bell upright rows to a Reverse Lunge

    -Skull Crushers using TRX

    -Lateral Frog jumps

    Then repeated 3 times. It was pretty exhausting but felt great to get it done too. I then stretched and ate.
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  5. That's awesome.
    I can do all this through Him who gives me strength.

  6. Here's the last video I did a few weeks ago. It's all I got for my back right now.

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  7. Today, I thought, was very productive. I tried something new today for my cardio session. I used Lyle McDonald's Stubborn Body Fat 2.0 protocol (SBF-2). This is how it looks: In the morning I took 17.5 mg of SNS Yohimbine and 200 mg of caffeine, per protocol. I also added in 25 mg of synephrine cause I love that stuff. About 30 minutes later I did fasted cardio exactly as he has laid out. It went like this on my home elliptical:
    -5 minutes of warm-up
    -5 minutes of High Intensity Interval Training (HIIT) with 15 sec all out and then 45 sec slow
    -5 minutes rest
    -40 minutes Low Intensity Steady State (LISS)
    -Immediately followed by 5 more minutes of HIIT, this time with 30/30 interval splits
    -5 minute cool down
    For a total of 60 minutes.

    Later this evening I did another 15 minutes of LISS and then proceeded with my chest/back superset workout.

    -T-Bar Rows
    supersetted with:
    -Incline DB Bench Press

    -Lat Pull-Downs
    ss w/:
    -HS Wide Grip Chest Press

    -Close Grip Seated Cable Rows
    ss w/:
    -HS Incline Press
    ss w/:
    -Straight Arm Pushdowns

    All exercises were done with 3-4 sets at ~10 reps.

    I finished with practicing my posing routine.

    I feel pretty good and can already feel the soreness in my chest.
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  8. Damn james, Your boys got some good form. You taught him well

    RECOVERBRO



  9. thats quite teh cardio session, nice work, woner how many cals that is!

  10. Quote Originally Posted by JoHNnyNuTZ View Post
    Damn james, Your boys got some good form. You taught him well
    Working on that, each weeks it seems to get a little better.

    Quote Originally Posted by mkretz View Post
    thats quite teh cardio session, nice work, woner how many cals that is!
    For the SBF cardio session, I wore a Polar telemetry strap that syncs to my elliptical. According to what it showed, and I'm going off of memory here, it was just over 500 calories.
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  11. I did LISS cardio again this morning for 60 minutes. It actually seemed harder to get through then the SBF.

    Then I had my lunch consisting of: two grilled chicken breasts
    large salad of baby spinach, lettuce, and alpha sprouts. Topped with white wine vinegar (consisting of a whopping 3 calories)
    6 oz of blackberries
    grape fruit and a mandarin
    and two Slinshot of course!

    Tonight I will do more cardio in the form of basketball.
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  12. Alright, last night I did my basketball as planned. Only played about an hour cause WAY too many people came. I had a good carb up day with plenty of Slinshot to help out.

    Well, this morning I spent some time in front of the mirror shaving and noticed that I looked tighter. I think the SlinShot really is helping.

    Today was a bit brutal. I started the morning with 60 minutes of LISS cardio on the elliptical. Later in the day I went to the gym and did Olympic Lifts, working on the snatch. While I was doing it, a girl came up to me and started talking to me about technique. I listened, and actually learned quite a bit from her! I guess her husband is on the olympic team.

    After that I did another 30 minutes of cardio. I then sat in the steam room for about half an hour which gave me a lovely headache. I went and tanned afterwards and upped the time and ended up pretty red.

    A couple hours later I returned to the gym to train my wife when she got off work.

    So now it's about 10 pm, but I'm not done yet. I make myself a wonderful and filling salad consisting of lettuce, spinach, alfalfa sprouts, broccoli, 97% lean ham, and vinegar. I ate that in the car as I made my way over to my buddy's gym in a neighboring city (what a good friend! ). We then practiced our posing routines for over an hour. Got some good practice in today.

    I felt like I accomplished a lot today but man am I exhausted! Getting ready to go to bed now. Just wanted to reiterate the physique improvements that I'm already seeing. My posing buddy noticed it too.
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  13. what are your cals at right now? you seem to be doign alot of cardio.....d o you do this to conteract calorie intake or does your body respond well to all the cardio, seems liek id lose alot of muscle , although it is LISS, what is ur typical LISS workout look like?

  14. Quote Originally Posted by mkretz View Post
    what are your cals at right now? you seem to be doign alot of cardio.....d o you do this to conteract calorie intake or does your body respond well to all the cardio, seems liek id lose alot of muscle , although it is LISS, what is ur typical LISS workout look like?
    I only have 16 days until my competition and I'm really working hard on brining in the best conditioning I can, which is why I've kicked up the cardio. LISS done at ~60% of VO2 max mainly uses fat oxidation for the source of energy expenditure, which is why I do a lot of it. Plus it doesn't wear me out near as much. I just dropped my calories to my final low of 2,000 per day with 50% of my macronutrients being from protein sources to help stave off as much catabolism as possible in such a deficit. I'm also taking BCAA's throughout the day as well, which I feel really shines in cutting.

    My LISS workouts vary. I like doing them on the elliptical and treadmill. I have a Polar heart rate monitor that I wear and use to help me know where I'm at as well as my own feelings of perceived exertion. On a treadmill, I'll often have it at 3-3.5 MPH at a 1% incline. I do it semi-fasted, so only taking in about 5g of BCAA's right before I start. The BCAA intake I follow is based off of the research that Layne Norton did. Doing it like this, blunts any possible increase from insulin through the rise in exercise induced catecholamines, which then keeps me in a fasted state. This allows me to predominately burn fat for energy while helping to negate potential muscle wasting.
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  15. I feel pretty drained today. Due in part to all my exercise yesterday but also because of my diet. Yesterday was my low carb day and I'm also following the Lean Gains diet, so I don't even eat for another hour. Regardless, I know I need to push forward to get the results I want. I don't think I could have done another elliptical session this morning without hating every minute of it and wishing it was over, so instead I did LISS with my wife by taking a walk around our neighborhood. I ended up walking for 52 minutes and 57 seconds. I went 2.32 miles at an average pace of 2.6 MPH and burned off 320 calories. Can't wait to eat, even though it's just a big salad and chicken.
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  16. Push through it bud, your going to look awesome for your comp! It will all be worth it...
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  17. Quote Originally Posted by kingjameskjf View Post
    I only have 16 days until my competition and I'm really working hard on brining in the best conditioning I can, which is why I've kicked up the cardio. LISS done at ~60% of VO2 max mainly uses fat oxidation for the source of energy expenditure, which is why I do a lot of it. Plus it doesn't wear me out near as much. I just dropped my calories to my final low of 2,000 per day with 50% of my macronutrients being from protein sources to help stave off as much catabolism as possible in such a deficit. I'm also taking BCAA's throughout the day as well, which I feel really shines in cutting.

    My LISS workouts vary. I like doing them on the elliptical and treadmill. I have a Polar heart rate monitor that I wear and use to help me know where I'm at as well as my own feelings of perceived exertion. On a treadmill, I'll often have it at 3-3.5 MPH at a 1% incline. I do it semi-fasted, so only taking in about 5g of BCAA's right before I start. The BCAA intake I follow is based off of the research that Layne Norton did. Doing it like this, blunts any possible increase from insulin through the rise in exercise induced catecholamines, which then keeps me in a fasted state. This allows me to predominately burn fat for energy while helping to negate potential muscle wasting.

    goo stuff....keep up the work man, the suffering will be well worth it when show day comes!

  18. Quote Originally Posted by BPjohn123 View Post
    Push through it bud, your going to look awesome for your comp! It will all be worth it...
    Quote Originally Posted by mkretz View Post
    goo stuff....keep up the work man, the suffering will be well worth it when show day comes!
    Thanks guys, certainly will be. I read a quote tonight that I really liked. "We become what we want to be by consistently being what we want to become each day." -Richard G. Scott

    Everyday I draw closer to my goals.


    So tonight for cardio I played some more basketball. Did about 2 hours of full court basketball. It was hard to find the energy tonight with how much I've been doing, but I managed to get some work done and have some fun doing it too!
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  19. Keep pushing to hit your goals.

    Great log so far as well.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  20. I did another round of fasted LISS cardio this morning. I tracked it again and here's what it looked like. It was 52 minutes, 2.55 miles, avg speed of 3.0 MPH, and 322 calories. I'm going to eat here soon and then head to the gym in a couple hours.

    Lunch:


    Salad with 10 oz of shredded turkey breast, a grapefruit, and blackberries.


    Dinner:


    Salmon and the white stuff is cauliflower, steamed to the point where it mashes down easily and makes a nice rice substitute.
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  21. Never enough
    EasyEJL's Avatar

    I want to try out some slinshot, but haven't felt like buying any.
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  22. Quote Originally Posted by EasyEJL
    I want to try out some slinshot, but haven't felt like buying any.
    It's worth every penny.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  23. its good stuff for sure............. in regards to ur quote.....think of every day as another chance to improve, each set, each rep , each minute on that damn treadmill..........another step towards getting better! keep it up!

  24. -Update
    Last night I did my workout. I supersetted back and chest and it went exactly like this:

    -T-bar Rows (chest supported)
    -T-bar Rows, narrow grip, (unsupported)

    -Lat Pull-downs
    supersetted with:
    -HS Chest Press
    supersetted with:
    -Straight Arm Pushdowns

    -HS Incline Chest Press
    supersetted with:
    -HS Iso Lateral Rows
    supersetted with:
    -Pec Flyes


    I then did my sand conditioning that looked like this:
    -Pronated arm and leg hyperextensions, kinda like doing snow angels on your belly with your appendages elevated through the whole movement.
    -Resistance band bicep curls
    -Sumo walk with kettle bell carry
    -Rear battle ropes
    -Sumo walks with kettle bell bicep curls
    -TRX Scarecrows (row into a shoulder external rotation)
    -Grapevines with Medicine ball

    Did three rounds on 70 seconds on and 20 rest between stations.



    Today I did Lyle's SBF 2.0 style cardio for an hour. I'm pretty exhausted today but that's ok cause tomorrow is my rest and recover day. Only two weeks left!
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  25. Quote Originally Posted by EasyEJL View Post
    I want to try out some slinshot, but haven't felt like buying any.
    I've liked it so far.

    Quote Originally Posted by mkretz View Post
    its good stuff for sure............. in regards to ur quote.....think of every day as another chance to improve, each set, each rep , each minute on that damn treadmill..........another step towards getting better! keep it up!
    Agreed!
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  26. Yesterday was a much needed day of recovery. Diet still stayed perfect while enjoying the rest.


    Today after work I had a good workout. I supersetted chest and back again. Here's how the magic unfolded.


    -Incline Barbell Bench Press
    supersetted with:
    -Single Arm DB rows


    -HS Chest Press
    supersetted with:
    -Lat Pull-downs


    -Close Grip Seated Cable Rows
    supersetted with:
    -HS Incline Press
    supersetted with:
    -Straight Arm Pushdowns


    -Super Decline Sit-ups with 45 pound Plate (raised one side of adjustable bench all the way and the put that end on top of a box)
    did these 21's style


    -Leg Raises


    -Knee Raises


    -Russian Twists with weights


    -Back Extensions


    Then after this, we practiced our posing. I'm getting better but still need some work. I'm going to try and work on my posing just about every day this week. That's my goal.


    Only 11 days left (at least in a few minutes) until the big day!
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  27. Diet sucks. I'm so tired. Only 9 more days left though. I have noticed that I don't get any bloat with slinshot when I have carbs.
    Today didn't quite go as planned. I had a scheduled time for posing with my posing coach, except he never showed up. Not happy about that. So, I decided to get some cardio in and am so tired of the treadmill and ellipticals so I went to another gym that had a basketball court. I ended up playing for about an hour and a half. I then spent some time in both the steam room and sauna. The temp in the sauna said it was 200 degrees. While I was there I ran into a guy that was in the academy with me 7 years ago. It was cool to catch up and stuff.
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  28. Quote Originally Posted by kingjameskjf
    Diet sucks. I'm so tired. Only 9 more days left though. I have noticed that I don't get any bloat with slinshot when I have carbs.
    Today didn't quite go as planned. I had a scheduled time for posing with my posing coach, except he never showed up. Not happy about that. So, I decided to get some cardio in and am so tired of the treadmill and ellipticals so I went to another gym that had a basketball court. I ended up playing for about an hour and a half. I then spent some time in both the steam room and sauna. The temp in the sauna said it was 200 degrees. While I was there I ran into a guy that was in the academy with me 7 years ago. It was cool to catch up and stuff.
    The academy for what?

    Damn man u got it in with the b ball & steam room haha...

    Coach no show? That would piss me off, did he call u? If not fire him & hire a new 1.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  29. for having no energy, u seem to be oing pretty well, bball for an hour and a half is tiring as heck lol

  30. Quote Originally Posted by AaronJP1 View Post
    The academy for what?

    Damn man u got it in with the b ball & steam room haha...

    Coach no show? That would piss me off, did he call u? If not fire him & hire a new 1.
    For Law Enforcement. Yeah, it pissed me off a bit too but he met with me today and reconcilled. He had some work stuff that he couldn't get out of. Out of the 3 posing coaches I've had, he's by far the best. We meet again today for another session.

    Quote Originally Posted by mkretz View Post
    for having no energy, u seem to be oing pretty well, bball for an hour and a half is tiring as heck lol
    You have no idea how had that was, lol! The first half hour was just shooting around. Then when we played, it was two on two half court. I posted up the baseline and limited my running. Even just a couple feet from the basketball hoop, I would throw up an easy shot and it would fall short. I sucked with how drained I was but didn't care cause I was getting some cardio in away from treadmills!
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