Beowulf's (insert witty title) Training Log
- 07-21-2006, 07:56 PM
DAY 1B: CHEST/DELTS/TRIS
BB Incline Bench
190x13 PR--I beat the **** out of last time Up 5lbs and 3 reps! Still light weight for most of you, but it is progress
DB Lat Raise
EZ Skull Crushers
I bumped it up 10lbs and lost 2 reps on this. Don't know if I should call that a PR or not, b/c I did lose reps.
So I went 3 for 3, or pretty close to it. Very nice, considering I am still running a calorie deficit. I was short on time, and my back is a bit sore from DLs yesterday, so I'm doing back with bis, forearms and calves tomorrow or Sunday.
- 07-25-2006, 09:40 PM
Workout from 2 days ago
DAY 2A/2B (MODIFIED): BACK WIDTH/BACK THICKNESS/BIS/CALVES
I'll have the whole stack very soon!
EZ Preacher Curls
Seated Calf Raise
4 for 4
Last edited by Beowulf; 07-25-2006 at 10:38 PM.
- 07-25-2006, 09:50 PM
DAY 3B: QUADS/HAMS
90x15 (ROM from 1/4 to 3/4 down to burnout)
2 for 2
The weights keep moving up, and I'm cutting :bb2: Loving my workouts
07-25-2006, 10:36 PM
I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".
****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.
The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
6 egg whites
1 whole egg
2oz. grilled chix
1 cup steamed spinach
2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods )
1 medium ruby red grapefruit
2 Scoops WPI + 5g glutamine
1.5 cups broccoli, asparagus or green beans
6oz chix or halibut or sirloin or tuna or lean turkey
1 cup broccoli or asparagus or green beans
4oz avocado or 24 almonds
5oz chix or halibut...etc
1 cup steamed broccoli or ....etc
4oz avocado or 24 almonds
2 scoops WPI + 5g glutamine
1 cup brocc...etc
6oz chix or halibut...etc
1 cup broccoli...etc
1 ruby red grapefruit (medium)
Every 21st meal is a refeed eaten in 3 parts in this order:
1.5 cups green veggies
3/4 cup oatmeal
1 tbsp honey
splenda for sweetening
1 tbsp benecol light or smart balance
9oz yam/sweet potato
2tbsp peanut butter
splenda for sweetening
I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.
Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.
Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.
The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.
07-26-2006, 09:12 PM
Hey Beowulf,Originally Posted by Beowulf
Long time since I checked up on your progress! Your diet is looking great. VERY tasty. I am eating a ton of avacodoes and gaucamole myself right now. They are pretty cheap and plentiful. All the walking around Mexico City has been good for the gut. I head to Costa this Sunday. Keep up the good work!!
My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
07-26-2006, 09:26 PM
Damn, bro, I didn't realize you were leaving so soon. Having any issues with the diet yet? I'm jealous as hell right now; you're gonna have the best time of your life. Enjoy
07-28-2006, 12:11 AM
DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS
Wide Grip Neutral Pulldowns
I wasn't able to do DELTS/TRIS b/c my lady felt sick, so we had to bail early : Might have been for the best b/c my carb up was supposed to be last night, but I messed up, so I just did it tonight. I could tell I was pretty depleted b/c when I was warming up on CG Bench my tris were feeling toasted warming up with 135. Definitely didn't help that I worked so hard on dips, but I think I can still add the CGBP tomorrow and my strength should be better.
The carb up meal is unbelievably good: oatmeal w/honey, raisins, butter (trans fat free), and splenda. I'll be keeping this in the rotation when bulking
07-28-2006, 11:19 AM
do you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.
07-30-2006, 07:19 PM
DAY 1C/2C (MODIFIED): TRIS/BIS/DELTS/FOREARMS
135x12 (went into this immediately)
Felt weak as hell on this. My wife was spotting me, so at 105lbs, I wasn't too confident in her ability to pull twice her weight off of me, especially since she is short as hell, so she'd basically be doing the top of an upright row. I've been dehydrated from working outdoors, and it may be taking its toll, along with heavy lifting while cutting. My muscles have also been cramping a bit. I'll try to keep it up, but I'm watching out for overtraining. Things got better as the workout progressed.
I think I made this decision, and then forgot, but I need to stick to just the EZ bar. My wrists/hands were killing on these, and I honestly think the pain made me stop before my muscles did.
I also ****ed around with some forearm exercises, but since my wrists were already sore, I was limited in what I could do. Damn masturbation pastime is crippling my workouts
I'm gonna try to stick with it for the entire 16 weeks. Maybe I'll take a break after 12 or so. I love most of the foods, and the veggies are better with avocado. I have an event to be in the shape of my life for in February, so I want to get all out shreddeddo you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.
07-31-2006, 07:13 PM
Worked 12 hours painting on a hot ass day. Legs are trashed from 8+ hours standing on roofs and ladders. Also feels like I tweaked something on the teardrop part of my quad. The constant angles on the roof is hell on the knee area. I think I'm gonna only train legs once weekly, on Friday or Saturday. Otherwise, they will never recover.
07-31-2006, 07:15 PM
- 5'10" 215 lbs.
- Join Date
- Jan 2006
Nice diet bro, looks solid as all hell!
07-31-2006, 08:23 PM
Right now I'm chowing down on the refeed:Originally Posted by Mulletsoldier
3/4 cup oats
1tbsp benecol (butter stuff, trans-fat-free)
This is only part of it, but it is my new favorite meal.
08-01-2006, 09:22 AM
DAY 1A: CHEST/BACK WIDTH AND THICKNESS (MODIFIED)
(warmup on lat pd)
CG Seated Row
I think the outdoor labor is definitely taking its toll. I think scraping and sanding is taking a toll on my tris. Anything involving tris is getting weaker the last few workouts, though I guess this shouldn't be surprising: painting is easy enough, but scraping and sanding involves pressing against the house for as much as 5 hours a day some days. I can't wait till I finish just b/c it is messing with my workouts. All prep should be done by the end of next week, if not sooner.
08-03-2006, 03:38 PM
DAY 1A/2A (Modified): DELTS/BIS/FOREARMS
Typical gym jackass scenario: I got myself all pumped for the set, looked at the 60 marker on the mirror, grabbed the "60s" and started pumping. I was in disbelief when I banged out 12 solid reps. I took my 15 breaths, grabbed the bells, and realized I had been using the 50's. Someone put them back in the wrong place. Regardless, I got 6 additional reps over what I had done with the 55s, so I'll take it. Up to the 60's next time.
Rev. Curl/Hammer Curl Superset
08-05-2006, 04:37 PM
I'm gonna temporarily discontinue this log. I have too much to accomplish in the next 5 weeks, before starting a new curriculum at a new school. I love this place, but it is easy to spend way too much time here. I need to sacrifice something, and it isn't going to be the gym. I'll pop in from time to time (if everything is on track), but until then:
I'M ON HIATUS!
08-07-2006, 08:20 PM
- 5'10" 215 lbs.
- Join Date
- Jan 2006
Just jokes bro, if it's between the log and what you are logging, we all know what has to go.
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