Incarnate / Leviathan Transformation Contest Log
- 09-20-2007, 10:22 AM
10 sets of 10 of
Decline db presses @ 40lbs (feeling like a nearly masculine weight) supersetted with
chinups @ bodyweight - 140
followed by 3 sets of 12 of
lying dumbell flies @ 15lbs supersetted with dumbbell rows @ 35lbs.
The dumbbell rows are definitely up, as i've used 30lbs for months for those now, and 35 felt good today. I may even try 40. I think I can even hit 45 for the decline presses! next week we'll see
Weight was down to 211 today??? Who knows really, I give up on tracking it either way, even at 211, thats 12 lbs up in 3 weeks, still in steroidal range. So that has worked out well. actually looking in the mirror, I think i'm actually doing some recomp as well, as there are a few spots starting to look leaner.
GVT is so fun. On set 9 my forearms were so flushed it looked odd.
- 09-20-2007, 11:21 AM
09-20-2007, 11:27 AM
09-20-2007, 11:28 AM
09-20-2007, 11:38 AM
09-21-2007, 02:29 PM
Day 2 again
10 sets of 10 of
Squats - 100lbs supersetted with
lying leg curls - 90lbs
sets 1-4 were at 100lbs squatting, but I was doing lower bottome end (prior squats were all to thighs parallel to ground) by set 5 I lowered to 85, by set 8 I lowered to 65 just to survive
then 3 sets of 15 of
Low-Cable Pull-Ins 80lbs supersetted with
Seated calf raises 90lbs
The calf raises hurt this time. I barely made it out of the gym alive
I was at 211 now 2 consecutive days so i'm guessing the 214 + 215 were anomalies. still, i'm up 13lbs over my low in 25 days, so 1/2 lb a day. And its lean, I definitely can see that i've even lost a little fat when I look in the mirror. Sunday is last GVT day, i'll take monday off I guess and start GBC on tuesday.
Starting today i'm lowering cals a little to bridge into the recomp / cut. My target will be reaching maintenance grade (2000 non workout, 2500 workout days) by tuesday, and then drop an additional 200 cal off that a week by the final week I should be around 1300 cal on non workout days, and 1800 workout days. It will be a near carbless on non workout days, and the additional calories workout days will come from carbs, and be pre + post workout only, with trace carbs outside of that.
09-22-2007, 07:32 AM
212 on the scale today, nothing else exciting, its an off day today. have to do some contract work today, I can use the spare $
09-22-2007, 06:49 PM
Sounds like your making really good progress. I think I may mega dose fish oil for my PCT and see how it goes.
09-23-2007, 03:04 AM
09-23-2007, 08:58 AM
213 today, last day of bulk, last day of GVT. headed off to the gym as soon as I peel myself away from AM Not sure whether i'll take 1 or 2 days off yet before starting GBC. that workout will look like this
Going to be brutal I think i'll take 2 days off, since it will be incline hammer curls again on day 1 (day 4 of GVT - today - has incline hammer curls as well). my only other real choice is to take 1 day off, and start with working day 3 of GBC. If I recall right GBC is meant to do as 1x23x for its 5 day cycle. So I could take monday off, do day 3 tuesday, take wed off, and start with day 1. Maybe i'll do that.Originally Posted by Charles Poliquin
09-23-2007, 09:51 PM
last day of gvt was
10 sets of 10
Parallel bar dips (with body-100lbs) supersetted with
incline hammer curls @30lbs for sets 1-7, 25lbs 8-10. just couldn't do do, form started to go wacky.
3 sets of 12
bent over lateral raises @ 12.5lbs supersetted with
seated lateral raises @ 15lbs
My elbows didnt hurt as much after this as last time, so that was nice. I'm going to have my wife shoot some pics, and post them shortly to show 4 week progress, and give something to compare to the start pictures so as to see if I look like I gained much fat with my 14ish pounds gained
09-23-2007, 10:32 PM
Ok heres the pics from today. Anyone who wants to look back at the posts on this post
Incarnate / Leviathan Transformation Contest Log
and tell me whether it looks like i've stayed the same bf % gained or lost. I think its pretty close or even a little bit leaner, which isn't bad on a 13 lbs bulk without hormones.
09-24-2007, 08:10 AM
Keep it up... I should be posting my pics sometime today or tomorrow... how did you get them as thumbnails?
09-24-2007, 09:49 AM
09-24-2007, 10:06 AM
09-24-2007, 10:11 AM
09-24-2007, 10:35 AM
09-24-2007, 01:53 PM
09-24-2007, 01:56 PM
09-24-2007, 02:03 PM
DONT LOOK AT THE CALORIES PPFFFF...... rowing is the best thing you can do to burn calories besides sprint work.
23-26 just to mention is a really slow 2000m pace. 26spm was i think my lowest 6k time but i was able to pull hard and stay slow making my 6k time killer i dont remmeber it though
but the speed doesnt matter if your just doing this for cardio. would be great if you start recording your times speeds etc and how you felt and made a game of it ! i recommend it.
09-25-2007, 07:33 AM
09-25-2007, 02:01 PM
Just cardio again, done about the same. I went with nycste's 30 strokes /min, but lowered "effort". not exactly sure how that works but I concentrated on faster overally motion rather than harder arm pulls. Worked out nice, maintained 30-31 strokes for the first 1600m then slowed to more like 28-29 as I was tiring out. Makes me want to be taking either drive or cordyceps5 to help enhance endurance. Feeling good tho!
09-25-2007, 02:25 PM
for ex. if your pulling lets say 2:00 which i think means 2mins for a 500meter pace at 24 strokes per min and then you bump up to 30 strokes per min your 2:00 pace should be lower.
now that is all up to you. the erg and rowing is all about control knowing when to pull and how to move your arms as you master the erg the goal is to in my opinion go as slow as you can without tiring yourself out or getting hurt and pulling just as hard as you can if you were going .25x faster. its basically doing the same amount of work in longer period of time which in crew means greater coast and greater glide
rowing on a machine is soo diff then an erg so i wont compare them but a boat pulling 1:30 split doing it at 24 strokes per min is 10x better then a boat doing 30strokes per min pulling 1:30split i think.
perfect balance amount 8 guys.
engine room i was 6man aka 3third guy from front all tan and sexy haha
09-26-2007, 06:17 AM
209 today... Surprisingly, i'm not so happy about it. Its too fast of a fluctuation. We'll see how it goes after a week or two. I am sweating like a mofo during cardio, so maybe some amount of it is retained water? I do feel a littler harder in the muscles. this morning I get calipered + measured at the gym, so i'll post those # as soon as I have em.
Today should be starting with day 2 of GBC, we'll see how long the measuring goes.
09-26-2007, 01:01 PM
calm down if your numbers lie within 3lbs could all be water or just an extra poop you did or didnt do lol
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