Tomhawk Is Eating His Cake And Having It Too (CBL)
- 04-03-2013, 07:16 PM
- 04-04-2013, 05:47 AM
Meh can't fall back asleep guess I will post my back workout haha.
Deadlifts worked up to a tripe with 535
Meadow rows 3*8 90 pounds
Db dead stop rows 3*8 120 pounds was going to try something new but that was postponed.
Stretchers 2*12 100/110
Reverse lat pulldowns leaning on leg pad with wide neutral grip 3*10 100 pounds
Chest supported rows 3*10 130/135/140
Db shrugs 3 second flex at top 3*12 80 pounds
T bar row drop set 10 reps each mini set using 25s 6/5/4/3 so 40 total reps.
04-07-2013, 10:07 PM
Did arms on Friday night and then got drunk. Wasn't too bad I guess but bad enough haha. No real hang over but recovery was impaired. Couldn't sleep during the night either. Today was another "rest" day but I spent a good 8 hours helping move furniture. They were more than generous though so it wasn't too bad. Tomorrow plan on lifting just not sure what yet. Might do M legs, T chest/shoulders, W back no deadlifts.
04-08-2013, 11:39 PM
Monday leg day haha.
Lying leg curl 4 sets of 8 reps 125/125/125/125 last set had a double drop set plus 25 partials. Blew them up with blood. After waiting on squats I came back to keep them warm/full of blood.
Went to go squat... waiting ... waiting. Both squat racks were in use. One was a woman doing what I am guessing was GVT because she was there a while with 75 pounds. Then a personal trainer had a woman doing squats. Swear it was the first time I saw 1 of the PTs have a client do a full squat. She went up to 95 pounds. After completing squats the PT put the bar down on the ground behind the squat rack that is against the wall. She has her start deadlifts. At this point I am pissed. So I grab a bar put it in the rack and start my warm up. Not a word was said. I know it wasn't the most polite thing to do but that is not the place you do deadlifts when it is Monday at peak hours.
Haha back to my workout.
Squats 45*20, 135*10, 225*5, 275*5, 315*5, 345*5, 375*5, 325*5. 375 felt much better today. Squats are feeling great. Did wide stance today.
Leg press 3 sets of 10 reps with 6 plates a side. 3 second negative plus drive weight up
Hack squats 3 sets of 10 reps with 180 pounds constant tension
Leg ext 3 sets of 25
Stretched quads after each exercise. Still can tell they will be sore tomorrow.
Stiff leg deadlift 2 warm up sets 2 sets of 10 reps with 245
Not sure what to call these but assisted bodyweight leg curls on lat pulldown seat haha 3 sets till I couldn't anymore 10/9/8
04-09-2013, 12:26 AM
That would suck. I hate my gym, we have no floor space. At all. Good thing I am one of the bigger/angrier guys and people just let me have what I want. lol. Solid workout.
04-09-2013, 01:38 AM
I swear the female PT saw me waiting. Sat at the squat rack talking to her client a minute while facing my direction. Then put the bar in front of the rack on the ground. Monday at 6pm is the busiest time.Originally Posted by CountryLiftin
Thanks I am paying for my workout now. Quads are locking up bad. Been icing them off and on. Plus put magnesium oil and a balm. The magnesium oil seemed to help relax them but they are hurting now.
04-11-2013, 12:47 AM
Not going to post about my chest/shoulder workout last night but I did have 6 glazed donuts last night haha.
Today was back after a massage.
Meadow rows 3 sets of 8 reps with 90
Pendlay rows on smith machine 3 sets of 10 reps with 195
Stretchers 2 sets of 12 reps with 100/110
Reverse lat pulldowns in front with a wide neutral grips 3 sets of 10 with 120/130/130
Seated chest supported row machine 3 sets of 10 reps
Db shrugs with 3 second flex at top 3 sets of 12 reps with 80s
04-17-2013, 04:21 PM
Just want to say I am still here. Just haven't been lifting. Decided to take a few days off to let my body recover a bit. Haven't had time off in quite a while. Last time I lifted was Friday which was just a bit of everything upper body. Get a decent pump going. Triceps felt real sore and tender a good reason for me to rest.
Went to a party that night. Was basically a married sausage fest. Every female their was either marriage, engaged, or in a long relationship with her bf there. Only 1 real exception to this and her ex was there. Talked to her only a little bit. Figured it was another good excuse to get drunk and just have fun.
It was going great. Getting drunk at a decent rate. Having fun and enjoying myself. Pretty happy go lucky I must say. The way you want a drunken night to go even with no prospects around. My friends Michael and Candace(married) who own the house keep warning me about over drinking. They have seen overly drunk Tom and know it isn't good. I was feeling fine so I didn't take their advice.
So I went from happy go lucky to emo drunk in 10 minutes. It was the end of the night and most people had left. Pretty much came out of nowhere for no reason. Just got up and walked outside to gather my thoughts. Candace came outside and talked with me. I have always wondered about our friendship. Just because I have been good friends with Michael so long. Just wondered if she was being nice because of that but she was definitely there for me which I value. When I came back inside everyone else had left. Really nice to know I have good friends like that.
Anyway legs day today. Should kill them again. Might be hard to walk again haha.
04-18-2013, 02:23 AM
Leg day Wednesday still cant use enter(wtf?) lying leg curls 4 sets of 8 reps the last set was followed with 20 partial reps. The partials were much were than 2 drop sets of 8 and then partials haha. Squats 45*20, 135*10, 225*5, 275*5, 315*5, 345*5, 380*5, 315*5. Leg press add a plate a set for warm up working 3 sets of 10 reps 3 second descent then drive the weight up 6 plates a side. Could tell this was going to tear my quads up. Stretched after this but forgot to after squats. Romanian deadlifts 3 sets of 10 reps with 135. It isn't always about how much weight you use but how you use it. I can actually feel my hamstrings tonight. Then did basically bodyweight leg curls on the lat pulldown machine with the assistance of a broom stick. Did calves for the first time in a while 100 reps on seated calf raise with a 45.
04-18-2013, 02:34 AM
Also talking about future plans. I just order Carb Nite Solution(fat loss is the goal) and Paleo something by Robb Wolf. So after I read CNS I will likely start that. I have a general idea of what to do but wont mind reading it first. It will be 10 days of ULTRA low carb and then a refeed day after that it will be 7 days then refeed days. The goal weight for this will be somewhere around 230-220. Kind of depends on how fast it comes off and how I look/feel. I have gotten used to having my carbs regularly haha. But damn I want to drop this weight. Way too much belly right now. Would be nice to have my Inzer belt get looser but not too loose haha. Doesn't exactly have a lot of room to grow/lose. Also I have some Prime by USP Labs I plan on using later. It will be for when I get back on CBL.
04-19-2013, 03:28 PM
04-21-2013, 02:42 AM
With that all said it sucked trying to do incline bb my last workout(Thursday). Couldn't push any weight. Was a wtf moment for sure. Not exactly sure what was wrong. My triceps have been real sore even taking the last 2 days off. Feels like they haven't recovered. For a while I was putting a beat down on them. Tomorrow is supposed to be back. Trying out a sample from Athletix.Originally Posted by CountryLiftin
04-22-2013, 11:02 PM
Deadlift worked up to 545 for 3 reps. Felt easy enough. Definitely need to get some real chalk. The liquid grip stuff isn't cutting it.
1 arm BB rows 3 sets of 10 reps
Pendlay row on smith machine 3 sets of 10 reps
Stretchers 2 sets of 12 reps
Reversed lat pulldowns 3 sets of 10 reps
Chest supported rows machine 3 sets of 10
DB shrugs 3 second flex at top 3 sets of 12
Seated bb press worked up to 225 for 3 ELECT
1 arm db upright rows 3 sets of 10 reps had to experiment with the weight a bit. Found 30 to be a decent weight
Heavy DB lateral swings 3/4 sets of 25 reps with 65s superset with 1 arm band lateral raise full ROM to the top.
Heavy bent over DB swings 3 sets of 25 with 65s
Reverse pec deck 3 sets of 12 flex at top
04-25-2013, 03:12 AM
Figured I would post about today. Even added a bit about what I ate today.
12pm Large cup coffee 1 tbsp coconut oil, 1 tbsp heavy whipping cream, 10g whey isolate
12:30pm chicken breast wrapped bacon topped with slice of cheese
1:30pm 2 bratwurst with broccoli
5:30pm large cup coffee 1 and 1/3 tbsp coconut oil, 1 tbsp heavy whipping cream 10 grams whey isolate
8:20pm waxy maize starch, bcaa, creatine mono
8:50pm whey iso, creatine mono, bcaa, whey, casein, dextrose
9:30pm mashed potatoes, ground beef 90/10, corn, onion
11pm cocoa pebbles with fat free milk and whey iso, strawberry sorbet, mango sorbet, coconut caramel flan ice cream
1am 4 whole eggs with cheese, 1 bratwurst, 1 dill pickle
So ya I ate a little bit today haha. Normally wouldn't have had the 1 am meal but was a bit hungry and finished my last meal a little too early.
Lying leg curls reps of 12,10,8,8 then 25 partials
Squats sets of 5 reps working up to 385
Leg press 4 sets of 10 reps with 6 plates a side 3 second descend drive up hard with heals
Sumo deadlift sets of 5 reps working up to 455. On 455 I got 3 reps but had to drop it at the top because I almost fell backwards. Refocused and then did 4 more reps
Stiff leg deadlifts 2 sets of 10 reps with 225
I could feel my legs cramping up earlier. Seemed to have passed now. Hopefully I can sleep well and recover from the beating I gave them.
04-27-2013, 01:53 AM
Thursday did shoulders and arms with an old friend. Not exactly the workout I would normally do. Wasn't too bad though. Might hit legs with him on Monday.
Today did back by myself. Went a little crazy with the volume.
Meadow rows 3 sets of 10 reps
1 arm db rows dead stop 3 sets of 8 reps
Chin ups 3 sets of 5 reps. Surprised I could do these at all weighing 250. Then did a dead hang hold after my final set.
Stretchers 2 sets of 12 reps
Reverse lat pulldowns wide neutral grip 3 sets of 10 reps
Trap bar deadlift with shrugs. What I would do is a deadlift then 3 shrugs and that was 1 rep. Honestly I didn't count reps just went till I was done. Did that with 360. Even decided to add bands to make it harder.
Hip thrusters 2 sets of 20 with 135. Just getting the feel of them. Need to get something more padded though.
Here is a post workout pic.
04-27-2013, 01:09 PM
Without having to look through 800+ posts... how's progress with cbl? How long doing it? I'm about a month in.
04-27-2013, 02:25 PM
Haha sorry for such a long log. Didn't realize I just had my 1 year anniversary for this log.Originally Posted by broken bottle
I would say my experience could have been better. It was more to do with me not being ready for it. While it still works with higher body fat % it is ideal to have it in the 15% from the start. Which is why I am switching to Carb Nite Solution and then coming back to CBL. I have been doing CBL off and on with success. It is great for adding strength and muscle. While I have been able to drop body fat it hasn't fallen off.
What do you think of it so far?
04-27-2013, 02:38 PM
04-27-2013, 03:03 PM
Ya the more muscle and leaner you are the better CBL will work for you.Originally Posted by broken bottle
It is a little more than that. For $20 I would say it is worth picking up if you are considering CNS at any point. It has some extra details but that is the gist of it.
What are you doing now for calories and carbs? Personally I haven't been counting mine. I do a rough estimate for protein and fat for 1st half of my day and ultra low carb days. But when I start my back load the only thing I really concern myself is protein and getting the food in within a certain amount of time.
04-27-2013, 03:38 PM
1:1 f p and about 3300 cal. Ulc days
.5f:.5p/ bw before lifting and 350-450 g. Carbs and rest of my protein pwo 3500-4500 calories
Bw fluctuating 232-236. 236 today
04-27-2013, 04:31 PM
04-27-2013, 04:57 PM
05-02-2013, 06:51 AM
05-02-2013, 04:26 PM
Not a problem. Just remember this isn't a cutting diet where you restrict calories. The days I cut macros some is your ultra low carb days. I would lower fat some. Take it down slowly and adjust from there.Originally Posted by broken bottle
By the way how long are you having carbs after your workouts?
Alright a little bit about my workouts. Monday I did a real short chest workout. Need to find a way to get it stronger. Seems like strength on chest took a nose dive even before I switched diet. Tuesday I did back. Tried to make it a shorter workout but just love training back too much. Today will be shoulders.
I haven't gotten around to taking pictures yet. I think I really need to. Doubt I will post them anyway but still good to have a reference point. Wont have carbs again till Tuesday or Monday. Supposed to give blood Monday. Pretty sure they will want me to eat/drink something after giving blood haha.
05-02-2013, 07:16 PM
05-03-2013, 03:34 AM
Shoulders today. Ended up doing more than I planned.
Seated bb press elect went up to 235. Might still be too heavy for my weak pressing self. Seriously wondering how my pressing strength disappeared like it did.
Cable upright rows psr
Heavy db swings 3 sets of 25 superset with 1 arm side lateral raise with a band
Bent over rear delt raise 3 sets of 8
Ended up doing some sets of deadlifts with 315. Some what speed pulls. Spent a decent bit of time trying to help someone with their form. Even did some snatch grip deadlifts with 225.
Then did some power cleans, push press, and hang cleans.
Finished with some cage press with the smith machine.
05-04-2013, 02:57 PM
Going to do arms today. Nothing too crazy. Elbows have been bothering me real bad lately. Trying to pin point the problem. I think the heavy db swings for shoulders is contributing to the problem. More of a problem of form than anything. The way I have been performing them has been putting extra stress on my elbows.
As far as diet goes I am ready for my Carb Nite. Not exactly dragging but less than ideal. Having a hard time sleeping as of late also. Having the carbless blues lately too haha. Plus I have more than 99 problems and a girl is one.
Was selected to log PeakBeta+ by Molecular Nutrition. It is a strength endurance preworkout. Combination of COP, LCLT, and L-norvaline which should help when I start dragging towards the end of my workouts that are further away from my Carb Nite.
Another point about my diet is I plan on doing Carb Nite every 5-6 days. The standard practice is every 7 days. I feel like that will hinder my lifting. I like to assume my workouts are enough to deplete glycogen stores in a reasonable amount of time.
05-05-2013, 04:31 PM
Tried 1 serving of PeakBeta+ for my arm workout. The only other thing I had was coffee plus coconut oil.
It was my typical arm workout for the most part. But much more down time between sets. Talk to some people I hadn't seen in a while. Both do a form of crossfit. One was complaining about the quality of his box's programming.
Anyway some take aways from my lifting. Seemed to pump up quicker on biceps. Had a little extra gas left at the end. Usually do terrible with machine preacher curls. Threw in some light close grip bench. Tried bb curls with a band around the ends which still aggravated my left wrist. An overhead tricep machine was also painful.
Still a solid workout with a worthy pump. In fact I was surprised by the pump. Was a workout full of extended rest periods. Plus I haven't had carbs in over a week. Not what I expected so nice surprise with PeakBeta+. Plan on doing a double dose for legs tomorrow. Also supposed to give blood. Going to try and make that post workout so I can have carbs when I will need them.
Autumn has disappeared again. Thinking I need to cut ties. Hitting me harder than I expected. Another out of nowhere drop off the radar.
05-06-2013, 05:02 PM
05-07-2013, 09:09 AM
So last nights Carb Nite didn't go as planned. Slow cooked pot roast for 8 hours. Ended up not lifting which is less than ideal but oh well. Can't change certain things. Still killed some carbs though. Had pot roast and jasmine rice twice. Ate a total of 4 donuts 2 glazed, 1 raspberry filled, and 1 chocolate covered. Had a decent amount of a Lindt caramel chocolate bar. Had a little chocolate caramel ice cream(redundant flavor). Ate a small bowl of cocoa pebbles and had a total of 32oz of fat free milk. This was over a course of 5 hours or so which is short. Had a pretty empty feeling in my stomach the whole time which was odd after all I ate. I know I am drinking the koolaid and all but even I didn't expect the almost euphoric feel I got while eating carbs. Hopefully next time works out better and a little better organized.
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