Beowulf's (insert witty title) Training Log

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  1. Gold Member
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    7/21/2006

    DAY 1B: CHEST/DELTS/TRIS

    BB Incline Bench
    45x20
    95x8
    135x6
    155x4
    170x2
    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
    10x10
    15x9
    20x7
    30x21 PR
    RP@14

    EZ Skull Crushers
    30x10
    50x8
    60x4
    80x18 PR
    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.

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    Workout from 2 days ago


    7/23/2006

    DAY 2A/2B (MODIFIED): BACK WIDTH/BACK THICKNESS/BIS/CALVES

    CG Pulldowns

    60x12
    80x7
    100x6
    120x3
    140x1
    160x13 PR
    I'll have the whole stack very soon!

    BB Rows
    45x15
    135x8
    185x5
    205x18 PR

    EZ Preacher Curls
    40x10
    60x5
    80x14 PR

    Seated Calf Raise
    45x10
    45x15
    70x8
    105x6
    130x3
    155x20 PR

    4 for 4
    Last edited by Beowulf; 07-25-2006 at 10:38 PM.
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    7/25/2006

    DAY 3B: QUADS/HAMS

    Hack Squat

    90x8
    90x8
    180x5
    180x5
    230x4
    270x3
    320x3
    360x16 PR
    90x15 (ROM from 1/4 to 3/4 down to burnout)

    Leg Curl
    50x10
    60x8
    70x5
    80x5
    100x3
    120x20 PR

    2 for 2

    The weights keep moving up, and I'm cutting :bb2: Loving my workouts
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    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
    Meal 1:
    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

    Meal 2:
    2 Scoops WPI + 5g glutamine
    24 almonds
    1.5 cups broccoli, asparagus or green beans

    Meal 3:
    6oz chix or halibut or sirloin or tuna or lean turkey
    1 cup broccoli or asparagus or green beans
    4oz avocado or 24 almonds

    Meal 4:
    5oz chix or halibut...etc
    1 cup steamed broccoli or ....etc
    4oz avocado or 24 almonds

    Meal 5:
    2 scoops WPI + 5g glutamine
    18 almonds
    1 cup brocc...etc

    Meal 6:
    6oz chix or halibut...etc
    1 cup broccoli...etc
    3oz avocado
    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
    4tbsp raisins
    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.
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    Quote Originally Posted by Beowulf
    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
    Meal 1:
    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

    Meal 2:
    2 Scoops WPI + 5g glutamine
    24 almonds
    1.5 cups broccoli, asparagus or green beans

    Meal 3:
    6oz chix or halibut or sirloin or tuna or lean turkey
    1 cup broccoli or asparagus or green beans
    4oz avocado or 24 almonds

    Meal 4:
    5oz chix or halibut...etc
    1 cup steamed broccoli or ....etc
    4oz avocado or 24 almonds

    Meal 5:
    2 scoops WPI + 5g glutamine
    18 almonds
    1 cup brocc...etc

    Meal 6:
    6oz chix or halibut...etc
    1 cup broccoli...etc
    3oz avocado
    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
    4tbsp raisins
    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.
    Hey 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!!
    M-
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
  6. Gold Member
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    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
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    7/27/2006

    DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS

    Weighted Dips

    2x90x12 (machine)
    5
    5
    20x4
    40x3
    60x16 PR

    Wide Grip Neutral Pulldowns
    50x15
    60x12
    80x8
    100x6
    110x3
    130x18 PR

    T-Bar Rows
    0x15
    45x10
    90x5
    135x17 PR

    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
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    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.
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    7/30/2006

    DAY 1C/2C (MODIFIED): TRIS/BIS/DELTS/FOREARMS

    CG Bench

    45x15
    95x10
    135x5
    160x3
    190x5
    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.

    BB Curl
    45x10
    45x8
    65x5
    85x4
    95x2
    105x15 PR

    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.

    Upright Rows
    20x15
    30x12
    40x8
    50x5
    60x3
    80x18 PR

    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

    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.
    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 shredded
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    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.
  11. Binging on Pure ****ing Rage
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    Nice diet bro, looks solid as all hell!
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    Quote Originally Posted by Mulletsoldier
    Nice diet bro, looks solid as all hell!
    Right now I'm chowing down on the refeed:
    3/4 cup oats
    1tbsp honey
    1tbsp benecol (butter stuff, trans-fat-free)
    4tbsp raisins

    This is only part of it, but it is my new favorite meal.
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    8/1/2006

    DAY 1A: CHEST/BACK WIDTH AND THICKNESS (MODIFIED)

    DB Bench

    25x15
    35x15
    45x8
    60x6
    75x4
    90x2
    95x5 :
    75x8

    Pullups
    (warmup on lat pd)
    60x12
    80x8
    100x6
    3
    21 PR

    CG Seated Row
    60x8
    80x6
    100x4
    130x23 PR

    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.
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    8/3/2006

    DAY 1A/2A (Modified): DELTS/BIS/FOREARMS

    Arnold Press

    25x8
    35x6
    40x5
    45x4
    50x21 PR
    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.

    DB Curl
    20x10
    25x6
    30x5
    35x3
    45x2
    50x16 PR

    Rev. Curl/Hammer Curl Superset
    50x8/25x6
    50x12/25x8
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    Hey Guys,

    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!
  16. Binging on Pure ****ing Rage
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    NOOOOOOOOOOOOOOOOO!!

    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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