Incarnate / Leviathan Transformation Contest Log
- 09-23-2007, 10:51 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, 11:32 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, 09:10 AM
Keep it up... I should be posting my pics sometime today or tomorrow... how did you get them as thumbnails?
09-24-2007, 10:49 AM
09-24-2007, 11:06 AM
09-24-2007, 11:11 AM
09-24-2007, 11:35 AM
09-24-2007, 02:53 PM
09-24-2007, 02:56 PM
09-24-2007, 03:03 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, 08:33 AM
09-25-2007, 03:01 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, 03:25 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, 07:17 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, 02:01 PM
calm down if your numbers lie within 3lbs could all be water or just an extra poop you did or didnt do lol
09-26-2007, 02:10 PM
true, we'll see by sunday.
today was day 2 of gbc. I've decided i'm doing it as day 1 M, cardio Tues, day 2 W, cardio thurs, day 3 Fri, cardio sat, sun off.
I still dont know whether I should be counting the bar or not in my weights...
A1 - Deadlift 4 x 10-12 (311) 60 sec First set at 70+bar, 2-4 at 50+bar
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec no swiss ball, just floor
B1 - Leg Press 3 x 12-15 (411) 60 sec 90lbs plus platform (this is the 45 degree incline type
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 70lbs
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 70lbs
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec 12.5lbs
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 50lbs
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec bar plus 20lbs
not bad, actually was easier to make it thru than GVT. Less boring really. Hard physically, but thats ok.
So professionally calipered i'm at 24% bodyfat which kinda sucks. Way less lean mass than I thought. In the end it doesn't matter, as it just means I was even fatter than I thought when I started. Just means I have further to go.
With GBC, the pain and sufferent set in pretty fast. I was lightly euphoric from maybe 30 min after to 2 hours after, and it was after that the soreness started to creep in. We'll see how I feel tomorrow
09-26-2007, 06:57 PM
yo E -
what's the plan? finish up this log and then move onto the MassFX/Xfactor log?
or are you allowed to run all these supplements together for the next few weeks?
great log btw!
09-26-2007, 07:19 PM
09-26-2007, 07:28 PM
Hey great log. im deff. Subbed. Keep up the great work!
Ive seen some of your other posts about GVT and have decided to do that routine for about 10 weeks. 10 squats are a killer, even at only 125lbs!
09-26-2007, 07:46 PM
09-26-2007, 09:25 PM
09-27-2007, 04:48 AM
09-27-2007, 08:31 AM
well, the soreness stayed today's cardio is going to suck big time. Particularly because with the GBC being whole body based, and me always going high intensity, I am sore everywhere C'est la vie tho.
Work up at 208 today. And weird as it may sound I "feel" like I felt at 200. So I'm pretty comfy with the now estimate that half my bulk gains were LBM. probably was kinda dumb for me to do a bulk at all, but I needed to break from the long term cutting effort.
I guess cardio wise I'll use the bike, precor machine (the weird elliptical that varies your foot angles), and row again. Talking to the trainer at the gym yesterday, they said the old mantra of "stay under 130bpm for fat burning" is being ignored more and more now, so i'm going to kick it up to a sweaty painful 160 hr, and slough off 800 calories in the hour instead of 500.
09-28-2007, 11:59 AM
208 today, gbc day 3, day 2 of tkd (just a regular ckd for now, till i am past induction)
A1 - Squat 4 x 12-15 (401) 60 sec - 45lbs, but ass to heels in a cage instead of smith squats
A2 - Bench Press 4 x 10-12 (411) 60 sec 85lbs - all about stabilizers, my wrists hurt, my elbows hurt. I am too used to smith machines, no more of them.
B1 - Lunge (static) 3 x 15 (311) 60 sec - 2 30lb dumbbells
B2 - Barbell Rows 3 x 12 (311) 60 sec - had to do compound rows on a machine, 110lbs
C1 - Good Mornings 3 x 10 (312) 60 sec - 55lbs
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec - 25lb
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec - 40lb, my forearms were completely cranked, thats what limited me.
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec - 110lb
Not too bad, nice to do clean squats. starting to feel the CKD low carb effects, post workout pee showed only minor ketosis, but that one is always questionable (as the amount of water I drink during workout makes that a very light pee). I shoulda caught the waking pee, but forgot. I'll try again later.
I can see a difference in the mirror now too. definitely a little more definition, and a little more vascularity. Thats all I ask for, each day to be a little better than the one before
09-28-2007, 12:03 PM
09-29-2007, 08:49 AM
I'll try and remember to empty the trash
206 today, and i'm around "large" ketosis by the ketostix. I should be able to break 200 by the end of next week, just as part of the initial keto losses. Decided to not do cardio today, just to let my legs have more rest. they have been whats sorest. I might do cardio tomorrow, but I doubt it. monday will be day 1 gbc, and in the evening flying out to NYC for a conference on tues. I fly back wed, so my workout will be afternoon instead of morning, that should be entertaining to see how it works out. Its going to suck to try and eat keto at the conference itself. I'm going to have to bring a jumbo bag of beef jerky with me I guess.
09-29-2007, 11:02 AM
09-29-2007, 03:15 PM
09-29-2007, 03:31 PM
09-29-2007, 03:33 PM
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