MidwestBeast - 12 week Bulk -> Then Cutting to Single-Digit BF%
- 08-24-2010, 10:17 PM
Got a pretty solid delts/traps workout in tonight. Nothing to really brag about (I've found that the only days I tend to find anything worth bragging about are chest and leg day lol).
Hit 200x5 twice on Smith machine military press (bar in front / counting bar as 0, so 2 plates and a 10 on each side).
90's x 5 twice on Arnolds
85's x 8 and 7 on DB side lateral raises
355x6 and 365x4 on Deadlifts
365x9 and 10 on BB shrugs (bar in front)
Looking mighty wide and digging it . Tomorrow should be the last day of my blue raspberry BC+EAA, which I'm thrilled about lol. I'll finally crack open the kiwi-strawberry - sure hope it's better.
TNA will be running out I think tomorrow or the next day and I will let it be for now.
As of now, bulk is still in progress, though I will admittedly be trying to do it even cleaner where possible and tapering cals ever so slightly. I'm thinking I may bring in fasted cardio upon waking for ~15 minutes 3 days a week or so next week. I'll update whenever I actually do make any changes.
As always, any comments / suggestions are welcomed as well as any questions.
- 08-24-2010, 11:52 PM
08-25-2010, 08:49 AM
08-25-2010, 06:12 PM
Chest / Abs workout was all around great, but just wanted to highlight:
Bench Press: 335x6 / 335x5 / 335x5
New PR for me. No lift off and only help came on final rep of each set (just 2 index fingers allowed onto the bar for my spot).
I got pretty pissed off at the end of my work day, so it carried right over into the gym. I was in total destruction mode and didn't want anyone in my way. I'm usually a very nice guy, but today was different. It's lucky no one asked me any questions or tried to steal my workout station because I may have just snapped today. I was definitely walking around like I owned the place, too.
A bunch of the guys going for the Olympia title were on SportsNation on ESPN today, so seeing them on there inspired the attitude even more.
The BS at work was at least beneficial in influencing my workout.
08-25-2010, 06:21 PM
08-26-2010, 07:40 PM
08-26-2010, 07:42 PM
Solid back / biceps workout this afternoon.
Bent over BB rows: 315x6 / 325x6
V-Bar pulldowns: 250x10 / 260x9
Lat Pulldowns: 275x8 / 275x8
Alternating DB curls: 80's x 8 / 85's x 7
Olympic Bar Curls: 135x8 / 145x8
Numbers for biceps struggled a bit from last week, but I also went back-to-back days between my chest and back/bi days. Last week I took Thursday off in between the two. Still felt great, intensity was up and the pump was there even despite being so far from not having Jack3d (almost 4 weeks without it). Got out of the gym from start to finish (warm-up included) in under 50 minutes
Holding pretty strong at 240 right now upon waking. No other changes yet in anything. One more workout left til I'm through 7 weeks of this.
08-26-2010, 08:14 PM
08-26-2010, 08:19 PM
You actually enjoyin your off day or have you filled it with all that stuff you were talkin about? lol
08-27-2010, 06:26 PM
Quite possibly my best leg day yet! I got to the gym and realized I'd forgotten my knee braces, which wasn't a good start to things at all...I thought about going back home for them (that's how important they are to me and how jacked up my left knee is), but I said screw it. The only thing I did different was switch this week's workout to lead off with 3 sets of leg press followed by 1 set of squats (of which i did the exact opposite last week).
Leg Press: 1,000x6 / 1,010x5 / 1,025x5*
SL Deads: 375x6* / 375x5
Prone Leg Curls: 110x6
Seated Calf Raises: 270x10 / 280x7*
Seated Calf Extensions (solo): 175x10
* Indicates PR
Cannot believe the workout went as well as it did. Warming up on the leg press, the weight felt almost too heavy at ~800, so I was nervous. Once I had 1,000 on there and started pushing it out, though, it went easier than 800! These aren't sissy reps, either - I'm talking knees all the way pressed to my chest and extended all the way to just before locking out.
Squats felt good, too. I loaded up 315 first and did one slow rep all the way down before throwing the rest of the weight on. Got 5 good reps and got down low, too. Most surprised about this one considering my lack of knee braces (which really helps for this lift).
Next 2 days are off
08-27-2010, 07:45 PM
08-27-2010, 07:46 PM
i wish i could get behind a leg press machine with that much weight, ive got 400 for 12 reps after a work out thats my pr so far but i know i could do so much more, the machine was maxed out though = gayyyyy
08-27-2010, 07:50 PM
08-27-2010, 07:51 PM
08-31-2010, 02:28 PM
Okay, so I didn't train yesterday. I slept on my neck wrong Sunday night and had a kink in the left hand side of my neck / upper back all yesterday. Normally, those who've followed my logs for a while know, I would just go in there and lift anyway - and I almost did. But, since I've been lifting significantly heavier weight, there is no reason at all to screw myself right now. One day off is a whole lot better than a week. I'm just pushing the workouts as Tues-Sat instead. Tonight will be Chest. I'm going back to the workout split Max-OT provided for Week 1. My neck is still not 100%, but it's a lot better. If there is any problem at all while I'm training, I'll halt immediately.
Still holding strong around 241 lbs in the mornings. I was somewhere around 244 or so mid-day yesterday. I am pretty sure that this week will be when I start tapering cals ever so slightly and beginning to carb cycle (high days on leg/back, moderate on all other lifting days and relatively low on off days). I'm still planning on this being above maintenance for the next couple weeks, but closer to it.
DAA was re-introduced Sunday afternoon (before a couple games of basketball, which was the first I've done in probably a month). It will be present in this (week 8) and next week (9) before being shelved again.
I took about a week and a half to 2 weeks off of SCRX because I ran out of pills and was resorting to the bulk powder. Started it again today because of my neck issue. After I finish this tub of it, I will only buy caps lol. This stuff initiates a gag-reflex in me unlike anything else. I can stomach most powders that don't taste great or whatever, but this thing has me dry-heaving at least twice; just foul lol. But, it's a great product. So, even though it's a bit cheaper, I will refrain from this powder product in the future.
I think that's it for now. Going for 345 on bench tonight.
08-31-2010, 06:10 PM
Barbell Bench Press: 345x5* / 335x4 / 335x5
Incline Barbell Bench Press: 255x6 / 265x5* / 265x4
Dips (w/ Dumbell between thighs): 80x10 / 90x8
* Indicates PR
Chest is ridiculously inflated right now. I'm loving it. Not much to update other than I'm lookin real wide up top and the skin around my shoulders and traps is really thin right now. Cannot wait to start chiseling away the fat to see what stays
09-02-2010, 06:35 PM
My neck is still jacked up, don't know what the deal is - usually this issue heals up very quickly, especially if I take time off from slinging heavy iron around. Oh, well, it didn't keep me from setting some new PRs:
Bent-over BB Rows: 335x6 / 345x4 / 345x5*
Deadlifts: 375x5 / 385x4*
Good Mornings: 215x6 / 225x6*
Lat Pulldowns: 275x7 / 275x8
* Indicates PR
***(Used a different grip than ever before on Lat Pulldowns: Used a longer bar and gripped as wide as I could before breaking the plane on the angles. Felt the pull more in the middle lats than outer, but this was definitely more challenging, which is good.)
Despite the fact that there were some PRs, I'm not very proud of the numbers - especially deadlifts. I'd just never focused on some of these lifts in the past and for the past year, my rep range was 12-15, so a lot of the weight used was obviously significantly lighter.
Anyhow, I'm looking forward to really bringing these numbers up in the future.
09-04-2010, 09:36 PM
09-06-2010, 03:50 PM
09-06-2010, 03:51 PM
Well, despite the fact that I haven't been posting lately, I've still been around - lurking like the awesome sharks we dedicate a whole week to. I've had some less than desirable days as of late, but things are shaping up a little bit and we'll see what's what.
Today was my first day back in the gym since my last update; so 3 or 4 days off. It has been an entire week and my neck has not healed. I'm planning on seeing either a chiropractor or a doctor this week to get it checked out (depending on how my insurance will cover the situation). Bottom line is I hate going to have things checked out; not because I'm afraid of what they'll say, but because I'm a fan of working things out on my own and trying to heal my body properly without running in for every problem I incur (if you remember my blown hamstring; after consulting with you guys and some friends in nursing, I just worked it out on my own and my legs are now stronger than ever).
Today I worked biceps, triceps and forearms. I don't feel like grabbing the notebook right now, but I put up some PRs again today. Arms felt absolutely swollen after the workout and I loved it. And despite being so heavy, my abs were still looking pretty good from the side underneath the extra fat. For pre-workout I took a sample of Cellucor's M5 that I had. I didn't really feel it, but the workout was solid.
I have decided to cease all supplementation aside from a few things. DAA, Pink Magic, Prime and PowerFULL are all done after an 8 week run. I'm still using my staple products and AP/P-Slin as necessary (I consider these staples). I'm also running RC for probably another week before I start another fat-burning combo and cycle off RC. I've gone 5 weeks stim-free (aside from what's in RC) and without a pre-workout aside from AAKG powder.
Weight this morning was 236.8 lbs. I am beginning to cut now because of the lethargy I'd been feeling and my neck injury is also influencing this decision. Carb cycling will be coming into play and I'm very confident that I can really nail this cut because I'm starting it with the understanding of nutrition that I didn't have last time.
If anyone has requests to see how my supplementation / diet / workouts / etc. were for my bulk or will be for my cut, just ask and I'll gladly put up more detailed info.
I got up to 241...I'm looking forward to dropping at least 40 lbs
Hope everyone has had an amazing Labor Day weekend!
09-06-2010, 04:11 PM
09-06-2010, 04:49 PM
For the start of my cut, cardio will only be what I get from whenever I find basketball games. I will be doing carb cycling (high on legs / back day, moderate on all other lifting days and low on off days) and starting around 3200-3000 cals and moving downward as I find progress stalling. I will also add in cardio the same way I'll adjust cals - just depending on how I'm stalling out on progress.
By the end of things, I expect to be doing about 4 days of fasted AM cardio and 5 days of lifting in the evenings (and possibly 2 more evening cardio days that would replace weights for the day, if basketball is available).
09-06-2010, 04:57 PM
09-07-2010, 07:47 PM
09-07-2010, 07:59 PM
It felt so good that I went on to hit 1,125 for 5 after that!
It was my first leg day after the neck problems and it turns out that my neck felt great today. As long as it feels good tomorrow as well, I think we can call it healed! Anyhow, I had intentions of going pretty light today because of that, but it just didn't go that way. I warmed up with 360 lbs on the leg press and went up by 2 plates on each side to keep acclimating myself to the weight until I started my first working set at PR level. It was so easy, that I just went ahead and made progress on each set, setting new PRs the whole way.
Leg Press: 1,060 x 6 / 1,085 x 6 / 1,100 x 6 / 1,125 x 5*
Squats: 225 x 6 / 315 x 5 / 365 x 5
Prone Leg Curls: 95 x 6 / 105 x 5
Hip Abductor / Adductor: 170 x 10 / 185 x 10
Seated Calf Raises: 280 x 8* / 280 x 7
Seated Solo Calf Extensions: 180 x 10 / 185 x 8
* Indicates PR
Squats were a lot lighter than I'd been going; this was because of how screwed up my neck had been. Initially I had planned on skipping them altogether, but leg press went so well that I decided to go after it. These reps were very slow and controlled and very deep, which was good. Prone leg curls aren't my highest numbers, but it was more-so my legs being too pumped to be able to close it out any further than my legs being too weak to add more weight. I kept the range I did to really squeeze the hammys. I skipped SL deads to keep added stress off of my neck and back (regular deads at 385 didn't help things heal any sooner last week).
I did have an unplanned cheat meal today at lunch; Italian buffet . But, I did do damage control, taking both AP and P-slin prior to. I kept it to 2 small plates and made sure I hit legs tonight to take advantage of those carbs. Tomorrow will be a low carb day and probably delts and traps.
Things feel good and I'm just trying to map out my plans for what I'm going to do for my fat-burning stack (at least initially).
Pre-workout today was 1 RC, 1 Palo Alto Leviathan Reloaded (sample), and 3 caps of EPONOX. I didn't really feel any of it, but the workout was great. Planning on adding beta alanine into my intra-workout mix, but want to do that on a date I'm making no other changes so I can assess it properly.
Aside from what I listed, my only supps are RC (2 AM / 1 PM) and my staples. Still putting up numbers without my huge USP stack, so that's good for sure.
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