JudoJosh
Pro Virili Parte
lol... what is she doing? Is it like charades? LOL... im here trying guess and yelling out sentences.
JudoJosh -insert cool title here- (Havoc pulse log)
- Thread starter JudoJosh
- Start date
lol... what is she doing? Is it like charades? LOL... im here trying guess and yelling out sentences.
Tomahawk88
Well-known member
I just love to watch :147:
JudgementDay
Legend
Got to love underboob
lol
Up in weight while getting smaller in the waist, nice! Keep up the good work bro!
lolUp in weight while getting smaller in the waist, nice! Keep up the good work bro!
JudoJosh
Pro Virili Parte
12/21
I worked 12 hours today. After work came home and did some squatting, had a shake, played some black ops and went to bed. Weight is still holding at 200lbs. My shoulders were a little sore from the day befores judo session. Here is my workout and my macro totals.
FOOD
Calories - 2544
Fat - 142g
Sat fat - 35g
Carb - 29g
Fiber - 11g
Protein - 274g
I gotta get to the store and get me some more veggies. Fiber intake is a little low it looks like.
WORKOUT
Squat
Glute Ham Raise
I worked 12 hours today. After work came home and did some squatting, had a shake, played some black ops and went to bed. Weight is still holding at 200lbs. My shoulders were a little sore from the day befores judo session. Here is my workout and my macro totals.
FOOD
Calories - 2544
Fat - 142g
Sat fat - 35g
Carb - 29g
Fiber - 11g
Protein - 274g
I gotta get to the store and get me some more veggies. Fiber intake is a little low it looks like.
WORKOUT
Squat
Glute Ham Raise
Tomahawk88
Well-known member
Try pumpkin for a low carb high fiber. I got a can today 7 servings 1/2 cup is a serving 9 grams of carbs 5 fiber 4 sugar. Just mixed half a scoop of protein, egg whites, and cinnamon. Had it microwaved and also cold. Im sure u could come up with some great recipes though.
JudoJosh
Pro Virili Parte
Hmm... I think I actually have a can in the pantry. I kind of remember getting one for thanksgiving and never using it. Gotta see if I can through something together. What you suggested sounds pretty tastey, might try and add some coconut milk to it and bake it and get like a little pumpkin custard. Just need some whipped cream on top... wait I think I have some heavy cream too. Got any more ideas Tom?
Whos pumpkin recipe? Hook a brutha up man!!!!! I think you gave me one once before but it was for oats. It was oats, milk and pumpkin in a slow cooker. Got any more suggestions but low to no carb ones?
Tomahawk88
Well-known member
I just made a pumpkin pancake. Was pretty good even with some mistakes. Set the burner a little too high so got a little burned. Plus didnt mix in the cinnamon just topped it on one side. Will be testing it out again tomorrow with those modifications.
I just used a premixed pancake mix. Not the worst stuff in the world, but Im sure u have a paleo friendly pancake mix u can make. I added quite a bit of pumpkin like 4 heaping scoops so Id say about 2 servings plus.
JudoJosh
Pro Virili Parte
HAHA.. thats funny. After reading your pumpkin suggestion this morning I decided to try and make some pumpkin pancakes for breakfeast. I guess great minds think alike huh :147:
I used about half the can of pumpkin, a scoop of vanilla whey, a whole egg, and 2 tbsp of almond meal (ground up almonds). It tasted pretty good but they all crumbled when I tried to flip them.
Tomahawk88
Well-known member
What kind of heat setting did u use? I like to cook mine on the low end so it cooks through but doesnt burn. The way I know when to flip it is if I can shake the pan and it moves. Might just not be the right mixture to stick together either. How much pumpkin is that? I had a BIG can something like 3 and a half cups of pumpkin.
JudoJosh
Pro Virili Parte
It wasn't a huge can. I did weigh the pumpkin I used and it was 200g, about 3 tablespoons I think. I was runing late for work so the heat was pretty high.. thats prolly why they didnt stick together too much. Overall it was pretty tastey and a good way to switch it up from eggs every morning.
The meal was 327 calories,14g fat, 19g carb, 10g fiber, & 34g protein. I was also thinking of adding another egg or scoop of whey to the mix too maybe it will help everything stick together a little more plus add some more protein to it.
JudoJosh
Pro Virili Parte
Merry Christmas Everyone!!!
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Christmas Update..
12/21-12/25
Narative
Tuesday I worked, I went to judo wednesday, Thursday I worked and Friday I celebrated christmas with my family and Saturday I worked. I stayed low carb (around 30g max) until Friday. I had originally planned to go without carbs but I figured Her its christmas what the hell! So I been eating whatever all day friday and saturday and then gonna go back on keto sunday. Like I said Wednesday I did judo, the last day I lifted was tuesday and didn't lift again till saturday. Tomorrow starts my last week of the Havoc pulse cycle and then starts PCT.
Workout
Deadlift
Hanging Leg raise
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Christmas Update..
12/21-12/25
Narative
Tuesday I worked, I went to judo wednesday, Thursday I worked and Friday I celebrated christmas with my family and Saturday I worked. I stayed low carb (around 30g max) until Friday. I had originally planned to go without carbs but I figured Her its christmas what the hell! So I been eating whatever all day friday and saturday and then gonna go back on keto sunday. Like I said Wednesday I did judo, the last day I lifted was tuesday and didn't lift again till saturday. Tomorrow starts my last week of the Havoc pulse cycle and then starts PCT.
Workout
Deadlift
Hanging Leg raise
JudgementDay
Legend
Merry Christmas Josh! Log is lookin good, I can't wait untill you do the APS log
JudoJosh
Pro Virili Parte
Merry Christmas Josh! Log is lookin good, I can't wait untill you do the APS log
Thanks.. I havent really decided on how I am gonna lift for that one yet. I am thinking of doing kleens dropset workout or some escalated density training or try this westside workout out. I have never tried the westside one before so I am leaning more towards either of the first two. I think either of them should let the APS products shine pretty nicely. Should get a nice pump from them and be able to put this gplc to the test.
JudoJosh
Pro Virili Parte
12/26
DIET
Calories - 2243
Fat - 116g
Sat Fat - 30g
Carb - 21g
Fiber 13g
Protein - 267g
Workout
Standing Militart Press
Chin-Ups
Narrative
I worked today. Before I left for work I got me a present from the UPS guy! I had ordered some bands from EliteFTS a couple days ago and they already came in!!!!! Super stoked to start using them. Gonna try and figure out the best way to incorporate them into my workouts. I have did some minimal reading on them and sort of jumped the gun and went ahead and ordered a couple (they are 50% off right now) I am going to do some more reading on them before I start using them but I did get one to help with my pull ups and chin ups. Like I said before I SUCK at doing them and while the band does help somewhat I still kinda suck. Diet is back on track. Yestarday I was 208 in the AM. I also took my last few caps of DAA today so tomorrow I am gonna start my sustain alpha. Figured it couldnt help to start it a little early being it will be my last week of the pulse before PCT. I am feeling good overall and am very pleased with the cycle thus far. I did my workout after work at 12am! Had me a shake, played a little bit of black ops and then went to sleep. It snowed all day today so I got me a day of shoveling tomorrow, yay!!! (sarcasm)
DIET
Calories - 2243
Fat - 116g
Sat Fat - 30g
Carb - 21g
Fiber 13g
Protein - 267g
Workout
Standing Militart Press
Chin-Ups
Narrative
I worked today. Before I left for work I got me a present from the UPS guy! I had ordered some bands from EliteFTS a couple days ago and they already came in!!!!! Super stoked to start using them. Gonna try and figure out the best way to incorporate them into my workouts. I have did some minimal reading on them and sort of jumped the gun and went ahead and ordered a couple (they are 50% off right now) I am going to do some more reading on them before I start using them but I did get one to help with my pull ups and chin ups. Like I said before I SUCK at doing them and while the band does help somewhat I still kinda suck. Diet is back on track. Yestarday I was 208 in the AM. I also took my last few caps of DAA today so tomorrow I am gonna start my sustain alpha. Figured it couldnt help to start it a little early being it will be my last week of the pulse before PCT. I am feeling good overall and am very pleased with the cycle thus far. I did my workout after work at 12am! Had me a shake, played a little bit of black ops and then went to sleep. It snowed all day today so I got me a day of shoveling tomorrow, yay!!! (sarcasm)
JudoJosh
Pro Virili Parte
12/27
DIET
Calories - 2243
Fat - 116g
Sat Fat - 30g
Carb - 21g
Fiber 13g
Protein - 267g
Workout
Narrative
Well looked like it snowed all night. So I woke up, had me a monster omelette with about 7 eggs some bacon and some cheese!!! Afterwards I went to start shoveling, God I hate snow! After shoveling I got me a shower and since I am out of the DAA figured I will start applying the sustain alpha. I wasn't sure where the best place to apply it at so I went on the primodial site and they listed the shoulders and upper back so I put 2 squirts on each shoulder and 1 squirt for my upper back (5 squirts total)
________________________
12/28
Workout
warmed up with somne lunges, bridging, and squat jumps
Deadlift
Deadlift
Kettlebell swings
Reverse hyperextension
Narrative
Switched up my assistence work some. Added in some KB action and attempted to do a reverse hyperextension. They didnt work out too well. I have a roman chair I tried to do them on but I think the angle was wrong or something. Gonna try again next week.
__________
12/29
Workout
Bench
Bench
DB Row
DIET
Calories - 2243
Fat - 116g
Sat Fat - 30g
Carb - 21g
Fiber 13g
Protein - 267g
Workout
Narrative
Well looked like it snowed all night. So I woke up, had me a monster omelette with about 7 eggs some bacon and some cheese!!! Afterwards I went to start shoveling, God I hate snow! After shoveling I got me a shower and since I am out of the DAA figured I will start applying the sustain alpha. I wasn't sure where the best place to apply it at so I went on the primodial site and they listed the shoulders and upper back so I put 2 squirts on each shoulder and 1 squirt for my upper back (5 squirts total)
________________________
12/28
Workout
warmed up with somne lunges, bridging, and squat jumps
Deadlift
Deadlift
Kettlebell swings
Reverse hyperextension
Narrative
Switched up my assistence work some. Added in some KB action and attempted to do a reverse hyperextension. They didnt work out too well. I have a roman chair I tried to do them on but I think the angle was wrong or something. Gonna try again next week.
__________
12/29
Workout
Bench
Bench
DB Row
JudoJosh
Pro Virili Parte
After my workout meal I had a hankering for something sweet and still ahd some leftover pumpkin so I tried to make an attempt at some keto friendly pumpkin treat. Came out pretty tastey. Used a couple eggs, scoop of whey, pumpkin, and mixed it all together in a dish and into the oven. About halfway threw I sprinkled some cinnamon and almond slivers on top and a tad bit of maple syrup. I know the maple syrup isnt necessarily keto friendly but it was really bland tasting when I check out and in hind sight I should have mixed in some vanilla extra or cinnamon or something.
JudgementDay
Legend
HereToStudy
Primordial Performance Rep
The following are all acceptable application spots:
Shoulders/Upper Back
Abdomen
Top of Feet
Neck
Scrotum (Might be the best spot)
BigBlackGuy
Well-known member
Very inspirational video brother.
JudoJosh
Pro Virili Parte
:yikes:
Thanks for the kind words buddy and all your support through everything
Cool I been putting it on my shoulders. I think I remember reading in some logs about them applying it to their scrotum with good results. ummm... this mean I will need to bust out my razor for my body to absorb it there? :scared1:
JudoJosh
Pro Virili Parte
thanks.. I like to collect videos, books and quotes. My weakest point on me is my lack of self motivation. I have always struggled with it and it actually baffles me why I just cant JUST DO IT! Here is another one of my fav videos
HereToStudy
Primordial Performance Rep
Haha, yea any hair in the area could have an effect on absorption, so it would only be a good application spot if it was cleaned up. Protip: The things your woman will do with them after the tidying makes it worth it
JudoJosh
Pro Virili Parte
Haha, yea any hair in the area could have an effect on absorption, so it would only be a good application spot if it was cleaned up. Protip: The things your woman will do with them after the tidying makes it worth it
LMAO!!! :naughty: ... I attemptd to "clean up" a long time ago but made the mistake of thinking I could use hair clippers to take it down and that didn't work out too well..Might have to try this again .. wheres my razor?
JudoJosh
Pro Virili Parte
12/30
Diet
Calories - 2561
Fat - 61g
Sat fat - 15g
Carb - 260g
Fiber - 13g
Protein - 214g
Narrative
Thursday - I worked today. As you can see above I drifted off keto :food: Damn Holidays!! Oh well I will be back on track tomorrow. My problem is when I slip up early it turns into a snowball type effect and I figure "eh what the hell I already messed up might as well eat what I want and get the cravings out of my system" This is a mistake I shoulde have the attitude of get back on the horse and get back on track and make the most of it and not give up so easily.
12/31
Diet
Calories - 2918
Fat - 82g
Sat fat - 7g
Carb - 22g
Fiber - 11g
Protein - 317g
Narrative
Friday - Work again. Day one back on keto. Lets do it!!!!! Got to start off the new year on the right foot
Diet
Calories - 2561
Fat - 61g
Sat fat - 15g
Carb - 260g
Fiber - 13g
Protein - 214g
Narrative
Thursday - I worked today. As you can see above I drifted off keto :food: Damn Holidays!! Oh well I will be back on track tomorrow. My problem is when I slip up early it turns into a snowball type effect and I figure "eh what the hell I already messed up might as well eat what I want and get the cravings out of my system" This is a mistake I shoulde have the attitude of get back on the horse and get back on track and make the most of it and not give up so easily.
12/31
Diet
Calories - 2918
Fat - 82g
Sat fat - 7g
Carb - 22g
Fiber - 11g
Protein - 317g
Narrative
Friday - Work again. Day one back on keto. Lets do it!!!!! Got to start off the new year on the right foot
JudoJosh
Pro Virili Parte
1/1/11
Narrative
Was off work today. I woke up, did a fasted state workout with some AP I had left over. I woke up super late today, I got me about 12 hours of sleep!! I guess my body needed that. I have horrible sleeping patterns, I am usually up late and usually only get around 5-6 hours of sleep. One of my goals for the new year is to try and get at least 8 hours of sleep in every day. I know how important it is to the body, not only for growth but just for general health reasons as well. Today is also day one of my new diet. What the goal here is to maintain my body weight through PCT. My goals are at least 3k calories and 300g protein. I am going keto to avoid fat gain and will carb re-feed in 14 days. I want to try some what paleo so my food choices are going to be limited for my carb days as well as my normal days. Plain on LOTS of eggs, beef, bacon chicken, and I will be allowing myself to eat cheese and grean beans. I fi start to loose weight too much I will add in some red potatoes and quiona rice if I feel the need to. My body usually does better without the extra carbs.
DIET
Woke up took 1 cap AP and 3 caps havoc
Made a drink with 3 scoop BCAA, 3 scop taurine & 2 scoop BA
(I had remembered reading something about the glutamine affecting the body abilty to get into ketosis but wasnt too sure so I opted to not use it)
*WORKOUT*
Squat
Squat
Hyper extension
- sipped my amino drink throughout workout and had anoter scoop imeadiately following with 3 more caps of Havoc
-2 scoop nutrapro whey with 3 caps CLA
-2 eggs fried, 5 slice bacon, 4oz chicken
-3.5oz chicken, 55g peanuts
-9oz chicken, 80oz mozeralla cheese, 5 oz mariana sauce
Totals
Calories - 2126
fat- 98.2g
sat fat - 22g
carb - 34g
fiber - 10g
protein - 251g
Narrative
Was off work today. I woke up, did a fasted state workout with some AP I had left over. I woke up super late today, I got me about 12 hours of sleep!! I guess my body needed that. I have horrible sleeping patterns, I am usually up late and usually only get around 5-6 hours of sleep. One of my goals for the new year is to try and get at least 8 hours of sleep in every day. I know how important it is to the body, not only for growth but just for general health reasons as well. Today is also day one of my new diet. What the goal here is to maintain my body weight through PCT. My goals are at least 3k calories and 300g protein. I am going keto to avoid fat gain and will carb re-feed in 14 days. I want to try some what paleo so my food choices are going to be limited for my carb days as well as my normal days. Plain on LOTS of eggs, beef, bacon chicken, and I will be allowing myself to eat cheese and grean beans. I fi start to loose weight too much I will add in some red potatoes and quiona rice if I feel the need to. My body usually does better without the extra carbs.
DIET
Woke up took 1 cap AP and 3 caps havoc
Made a drink with 3 scoop BCAA, 3 scop taurine & 2 scoop BA
(I had remembered reading something about the glutamine affecting the body abilty to get into ketosis but wasnt too sure so I opted to not use it)
*WORKOUT*
Squat
Squat
Hyper extension
- sipped my amino drink throughout workout and had anoter scoop imeadiately following with 3 more caps of Havoc
-2 scoop nutrapro whey with 3 caps CLA
-2 eggs fried, 5 slice bacon, 4oz chicken
-3.5oz chicken, 55g peanuts
-9oz chicken, 80oz mozeralla cheese, 5 oz mariana sauce
Totals
Calories - 2126
fat- 98.2g
sat fat - 22g
carb - 34g
fiber - 10g
protein - 251g
Tomahawk88
Well-known member
I think that blonde could make me fill that glass :lmao:
HereToStudy
Primordial Performance Rep
LOL
JudoJosh
Pro Virili Parte
I dont know who the first blonde is but the second one I do...
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JudoJosh
Pro Virili Parte
1/2
Last day of the Havoc and I had another fasted workout with the same protocol as yestarday with AP and some BCAAs.
Diet Totals
Calories - 2768
Fat - 150g
Sat fat - 72g
Carb - 41g
Fiber - 9g
Protein - 303g
Workout
Standing Military Press
Standing Military Press
Chinups
Last day of the Havoc and I had another fasted workout with the same protocol as yestarday with AP and some BCAAs.
Diet Totals
Calories - 2768
Fat - 150g
Sat fat - 72g
Carb - 41g
Fiber - 9g
Protein - 303g
Workout
Standing Military Press
Standing Military Press
Chinups
JudoJosh
Pro Virili Parte
1/3
PCT starts today. Supplements are as follows:
Sustain Alpha - 5 squirts once a day
Recycle - 4 caps in AM and 4 Caps in PM. (the bottle said I could take 2 servings a day so I figured I will start with 8 caps a day and work my way down)
Supress-C - 2 squirts 2x a day
I am going to be sticking with 5/3/1 and not do a deload until after this. I will however be changing up my assistence work. I will be increaseing some volume and adding some more athletic movements. This is what I have outlined so far but some movements might change week to week. Tryna find where I need work and build from there.
Here is the Template I will be using
Dynamic Mobility
Core Warmup
Main lift (5/3/1)
Supplement lift
Accessory Lift
Weakness/Prehab lift
Grip
Core
and here are the actual lifts
upper body horziontal push/pull
Bench - 5/3/1
Floor Press - 5x10
Bent Row - 2x15
Beyond Range Push Ups - 2x15
Sledgehammer rotate
plate halos
lower body hip extension and flexion
Deadlift (5/3/1)
Deadlift - 5x10
Goodmornings - 2x15
Reverse hyperextensions - 2x15
lunges holding plates in pinch grip
hanging leg lifts
upper body vertical push/pull
Military Press (5/3/1)
DB press - 5x10
Chinups - 2x15
Face Pulls - 2x15
Grip - Slider made with PVC pipe
Turkish Get up
lower body knee extension/flexion
Squat - (5/3/1)
Squat - 5x10
Glute Ham Raise 2x15
Banded knee extensions
Step-ups holding plates with pinch grip
Supine Bridge
PCT starts today. Supplements are as follows:
Sustain Alpha - 5 squirts once a day
Recycle - 4 caps in AM and 4 Caps in PM. (the bottle said I could take 2 servings a day so I figured I will start with 8 caps a day and work my way down)
Supress-C - 2 squirts 2x a day
I am going to be sticking with 5/3/1 and not do a deload until after this. I will however be changing up my assistence work. I will be increaseing some volume and adding some more athletic movements. This is what I have outlined so far but some movements might change week to week. Tryna find where I need work and build from there.
Here is the Template I will be using
Dynamic Mobility
Core Warmup
Main lift (5/3/1)
Supplement lift
Accessory Lift
Weakness/Prehab lift
Grip
Core
and here are the actual lifts
upper body horziontal push/pull
Bench - 5/3/1
Floor Press - 5x10
Bent Row - 2x15
Beyond Range Push Ups - 2x15
Sledgehammer rotate
plate halos
lower body hip extension and flexion
Deadlift (5/3/1)
Deadlift - 5x10
Goodmornings - 2x15
Reverse hyperextensions - 2x15
lunges holding plates in pinch grip
hanging leg lifts
upper body vertical push/pull
Military Press (5/3/1)
DB press - 5x10
Chinups - 2x15
Face Pulls - 2x15
Grip - Slider made with PVC pipe
Turkish Get up
lower body knee extension/flexion
Squat - (5/3/1)
Squat - 5x10
Glute Ham Raise 2x15
Banded knee extensions
Step-ups holding plates with pinch grip
Supine Bridge
islandmagic
Well-known member
Nice man!!!! Dam I love your logs it is like reADING love story--
JudgementDay
Legend
I really like the routine, good stuff!
Hey have you ever tried Jumping squats? I find that works amazing on the legs......if my back wasn't so tweaked out I'd be doing them in my log lol
Hey have you ever tried Jumping squats? I find that works amazing on the legs......if my back wasn't so tweaked out I'd be doing them in my log lol
Tomahawk88
Well-known member
Yes jump squats r great.
JudoJosh
Pro Virili Parte
:grouphug:
1 serving = 2 caps for Recycle
However many people, myself included, love doing 3/3 for 6 per day. I think 6 is the best and then 8 start getting closer to no diminishing returns
Thanks I switched it to 3/3 as soon as I read this. Been going good so far :biggthumpup:
Thanks. I tried to combine the principles of 5/3/1 and use the main lifts Wendler swears by and go from there but I might switch it up some more and drift away from those lifts but still try and keep the percentage advancement principles. I am also reading about some finnish deadlifts methods and might use them for DL days
And yes I have done jumping squats occisonally during my warmup. I used to do kneeling jumps.. those are a killer!!! Great for waking up the CNS and getting you ready to lift!
See above you tube video! Try those out and let me know how they work for yea
JudgementDay
Legend
Wow I would never try those kneeling jumps, I'm injury prone enough, I'm sure I would bust my knee eventually lol
JudoJosh
Pro Virili Parte
LOL.. I never tried them with a barbell on my back. Only time I have done them was for a warm up and sometimes from the kneeling jump go right into a squat and vertical jump and see how high i can reach my hand up.
Check this dude out
225lbs on a kneeling jump squat. Pretty impressive I think