Big boy needs to strip out, here's the plan, plz review and critique.
- 06-01-2011, 06:47 AM
- 06-08-2011, 07:15 AM
Today's weigh in numbers are as follows; Weigt 264. down 7 from last week , waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.Recoverbro
06-08-2011, 07:59 AM
You're going to have to change the name of your threads from "Big Boy"...
06-08-2011, 12:08 PM
06-13-2011, 08:17 PM
Ok, done with the ECDY/Erase/DA-HCG stack, so we are resuming things here. Was a nice run, leaned out pretty well and for the most part maintained my strenght.
In the mean time, we started a modified version of 5/3/1 strength training program. We are now in week 2.
OH Press 125x3, 145x3, 165X6
Upright Row @95# 4x10
Seated DB Press 50x2 (Target was 4 sets of 12)
Bent Over DB Raise (2x15) Target 4x15 ( achieved)
Alternating DB Curl (sets 1 and 2 at 30lbs, set 3 and 4 at 35) 10 reps per.
Finished with 12x45/45 HIIT, 152 cals.
Dietary for today:
2522 cals (95 [9minus 20 fiber]=75 carbs, 221 protein, 147 fats) with an estimated burn of 40055 for a deficit of 1533.
06-14-2011, 09:49 AM
Figured out this morning that the wee man has the early ball game tonight, gonna have to push lifting day 2 too 6/15/11 AM.
06-14-2011, 08:29 PM
Good ball game tonight, little man is starting to see the ball really well while batting. Today's dietary info: 2435 cals (91 [minus 18 fiber]= 73 carbs, 180 protein, 152 fats) with an estimated burn of 3508 for a deficit of 1073.
06-15-2011, 07:44 AM
Today's progress report, weigh in at 261.6, waist was 41.5. That is down another 4.4 pounds and another 1/2 inch off the waist line from last week. Grand totals from our beginning is 60.4 pounds, 10 inches (DAMN) off of the girth.
06-15-2011, 03:11 PM
Day 2, wk 13 (Wk 2 of 5/3/1 Cycle) 3's @ 70/80/90%
Deadlift 240-3, 275-3, 315 -8
Assisted Chin up 4/10 (at 195)
DB Row (Target was 4/15) @ 75lbs
15/15, 15/15, 15/12, 10/10
Back Hyperextensions (BWO) 4x25
(These seemed easy at the start but by the time we hit the 3rd set, cranking out 25 was doable but certainly took determination)
Core work - Decline sit ups 3X10
06-16-2011, 12:12 PM
Got the chance to go lift with my oldest Saturday, so I will be doing my squat/leg work then. THis gives the chance to play with the schedule a wee bit. Tonight we have another baseball game, so I am just gonna hit some cardio and get to the game, chest work out Friday, legs on Saturday.
Am thinking about wrapping this log up as a whole, am about 1.6lbs off of my original target weight. Regardless, will continue to watch the diet and hit the iron.
06-16-2011, 02:08 PM
You've made great progress here, and have run a few good logs. Keep it up, and we'll check in with you to make sure you're bustin' ass! Let me know when your AnaBeta log starts!
06-16-2011, 08:57 PM
06-23-2011, 09:04 AM
Ok, between Father's day and my birthday (6/21) I really kind of let the diet go to hell. This brought me to a realization. I need the continued accountability running this log has brought. Today we are back up on it. Report on Wk 3, day 2 of 5/3/1 training and nutrition to come later.
06-23-2011, 09:31 AM
GLAD TO HAVE YOU BACK!!! LOL!
Don't worry, you will build that internal accountability over time, just keep it going on here until it becomes second nature. It does take quite a bit of time though to change what you've learned over your life!
We'll kick your butt back in gear!
06-23-2011, 08:24 PM
6/23/11 (Day 2, wk 14/Day 2 wk3 of 5/3/1 cycle #1)
Dead Lift 260 - 5, 295 - 3, 330 - 6 (Gonna bump my training max 20lbs next cycle)
Assisted Chin up - 4X10 @ 210
BO DB Row 4x12@ 75lbs
Back Extensions 4x25
Ab roll outs 4x15
Dietary for today: 2569 cals (114 [minus 17 fiber]= 97 carbs, 253 protein, 132 fats) with an estimated burn of 4111 for a deficit of 1542.
06-24-2011, 10:54 AM
Kicked up the metabolsim with a bit of AM cardio: 10X45/45 HIIT cycles on the stationary bike, 121 cals. Working chest tonight.
06-24-2011, 11:04 AM
Nice! AM cardio, PM weights. Weigh to go!
06-24-2011, 09:36 PM
6/24/11, Day 3, wk 14 (wk 3, cycle 1 5/3/1)
BB Bench 190X5, 215X3, 245X4 (gonna bump training max 10 pounds for next cycle)
Inc DB Press 4X10 @150lbs
Decline BB Bench @205
8/7/6/6 (Less reps the first 2 sets, more the last two compared to last week.
Assisted Dip (BW-assist weight) 4X10 at 230lbs
2h OH DB Extension target was 4x10 @70lbs (last set was at 65)
Dietary for today: 2690 cals in (124 [minus 18 fiber]= 106 carbs, 256 protein, 144 fats) with an estimated burn of 4151 for a deficit of 1461.
06-25-2011, 02:53 PM
6/25/11 (Day 4, wk 14, week 3, 5/3/1 cycle 1)
Started with 10 minute cardio warm up as my hammy's were still pretty tight from dead lift day, had my oldest to spot me, so felt good about riding the edge a bit.
Squat: 265X5, 300X3, 335X6 (Does not include warm ups, belt on last set only)
Leg Press 4X12 @410
Leg extension 4X12 @ 230
Leg Curl 4x12 @ 100
Nautilus ab machine @ 80lbs for 110 reps
06-25-2011, 03:12 PM
If you don't dread the walk to your car after leg day, YOU ARE NOT DOING IT RIGHT!
06-25-2011, 03:54 PM
06-26-2011, 08:43 PM
Quiet day today, just a short bike ride, about 30 minutes. 2307 cals in (135 [minus 26 fiber]=109 carbs, 229 protein99 fats) with an estimated burn of 3756 for a deficit of 1449. Tomorrow starts a deload week for the 5/3/1, which I have really been enjoying. I am assuming that I also drop the weight on the assist movements, other wise, it is not really much of a deload.
06-27-2011, 05:39 AM
Yep, depending on how you've got your deload set up, it's generally drop 50% of weight and keep same number of reps. This includes ancillary/assist lifts IIRC. Just give your body a chance to actively recover.
06-27-2011, 09:55 PM
The plan for the day kind of got screwed ( did I mention I HATE Crisis work?) Anyways, got called to do an intervention, took about 5 hrs, ended around 8:30, no lifting tonight .
Dietary for today: 2737 cals (109 [minus 23 fiber] =86 carbs, 256 protein, 153 fats) with an estimated burn of 3408 for a deficit of 761.
Will get back on track tomorrow!
06-28-2011, 08:56 PM
Day 1, wk 4 (mesocycle one of 5/3/1 modified) Deload week.
4:50pm to 5:25pm
OH BB Press 3x5 at 75, 90, 110
Upright BB row 4X10 at 45
Seated OH DB Press 4x12 at 30(x2)
Inclined DB Rear delt raise (Face down on incline) 4X15 at 10(X2)
Seated Alternating DB Curl 4x12 at 20 (x2)
Focused on going slow with very tight form, increasing mind-muscle connection.
Wrapped it up with 32 minutes on "Random Hill's" profile on stationary bike for 205 cals.
Dietary for today: 2476 cals in (125 [minus 21 fiber]= 104 carbs, 254 protein, 114 fats) with an estimated burn of 3774 for a deficit of 1298.
Rolling out early for some light dl and back work.
06-29-2011, 02:28 PM
6/29/11 Day 2, wk 4 (5/3/1 mesocycle 1)
Dead lift 3x5 at 135, 175, 205
Assisted Chin up 4x10 at 130
BO DB Row 4x12 at 40
Back Extension 4x12 (only way to cut volume was to reduce reps.) May replace these with RDL's next cycle.
Hanging bent leg lifts 4x15
Hit the bike for 27 minutes of variable resistance cardio, 160 cals.
Dietary info to follow later.
06-29-2011, 08:38 PM
Dietary: 2483 cals (110 [minus 25 fiber]=85 carbs, 238 protein, 124 fats) with an estimated burn of 3743 for a deficit of 1260.
06-30-2011, 12:46 PM
06-30-2011, 09:04 PM
6/30/11, Day 3, wk 4 (Mesocylce 1)
5:10-5:50 pm (Deload Continues)
Bench 3x5 110, 135, 155
Inc DB PRess 4x12 @ 40(x2)
Decline BB Press 4x10 @110
Assisted dip 4x10 @ 180lbs
2H OH DB Extension 4X10 @35
Capped it with 10 45/45 HIIT cycles on the stationary bike. 105 cals.
Dietary for today: 2503 cals in, (121 [minus 32 fiber] = 89 carbs, 230 protein, 122 fats) with an estimated burn of 3711 for a deficit of 1208.
07-01-2011, 12:18 PM
Ok, started the Anabeta a bit earlier than anticipated. Seeing how almost everyone talked about 3-4 days before it kicks in, I had to "get up on it!"
Day 4, wk 4 (Mesocycle one)
Last Deload day.
Started with a 1/2 cup of oatmeal mixed with 2tbsp of PB and a scoop of myofusion. PWO was 1 Anabeta tab around 8:15, 3 scoops of wycked mixed with 10 gramsn 2:1:1 BCAA. Used 2 scoop/10 grams 8:1:1 Modern BCAA. Taste was ok but **** sure did not mix as the company said it would, am dissapointed but can live with this.
Squat: 3x5 140, 175, 210
Leg Press: 4X12 @ 210
Leg Extension: 4X12 @ 110
Leg Curl 4X12 @ 50
For Ab work we went with the newer Nautilus Crunch machine 4x25 @130 pounds.
Am anticipating a bike ride with the youngest today for cardio, Will update latere.
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