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Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.

taman6886 said:
I have been leaning out nicely, current estimates put me at around 17% bf, down from 19. Am certainly pleased with this, but not satisfied by any means, MUST KEEP PUSHING!
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Constant progression and improvement - that's the way to be! Go for it - I'll :buttkick: if that helps, LOL!

~Rosie~
 
Rosie Chee Scott said:
Be careful what you wish for :toofunny:

~Rosie~
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I didn't wish for anything, I just said you were welcome to do so :)

Dietary info for today: 2298 cals in (81 [minus 18 fiber]=71 carbs, 202 protein, 136 fats) with an estimated burn of 3652 for a deficit of 1354.
 
6/2/11
Day 3, wk 11
5:10-6:15pm
Duration: 65 minutes

Flat BB Bench 240-4, 245-3/3/3, 225-6
(Ok, this is really pissing me off, not only have I plateued at benching, but I am sliding backwards. I don't think it is because I am cutting as I am seeing progress in other lifts. I use a middle finger on the smooth band grip width, but I noticed I like to move it out to my index finger when the bar starts to feel heavy. Maybe I am bringing my delts into it too much and need to go a bit narrower. I am considering switching to a 5/3/1 strength training routine because even though I am cutting that is my mentality and motivation. If anyone has any input, I would gladly hear it.)

Assisted Pull Up (noted weight = bw+ shoes etc minus assist weight)225 -8/8, 230 - 7/7
DB Pull over - 75 -12/12

Seated OH Barbell Press - 160-10, 170 - 10, 180 - 10 (very pleased with this.)

BB Shrug - 320 - 10, 370 -8/8

1h OH DB Triceps Extension (lh/rh) 35 -8/6, 8/8, 8/8

Straight Bar Curl 100 - 8/8
(Ran out of time, had to get to my little guy's baseball game.)

Dietary info for today: 2673 cals in (111 [minus 25 fiber = 86 carbs, 256 protein, 136 fats) with an estimated burn of 4206 for a deficit of 1533.
 
taman6886 said:
Flat BB Bench 240-4, 245-3/3/3, 225-6
(Ok, this is really pissing me off, not only have I plateued at benching, but I am sliding backwards. I don't think it is because I am cutting as I am seeing progress in other lifts. I use a middle finger on the smooth band grip width, but I noticed I like to move it out to my index finger when the bar starts to feel heavy. Maybe I am bringing my delts into it too much and need to go a bit narrower. I am considering switching to a 5/3/1 strength training routine because even though I am cutting that is my mentality and motivation. If anyone has any input, I would gladly hear it.)
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Cutting does not have to mean any strength losses.

Perhaps you are using your triceps more, not your delts - make sure that you use a shoulder-width or slightly wider than shoulder-width grip. Otherwise, consider changing up your chest exercise and using dumbbells, or doing incline presses, push-ups, etc. to give your body a break, and go back to flat bench in a week or two.

~Rosie~
 
Rosie Chee Scott said:
Cutting does not have to mean any strength losses.

Perhaps you are using your triceps more, not your delts - make sure that you use a shoulder-width or slightly wider than shoulder-width grip. Otherwise, consider changing up your chest exercise and using dumbbells, or doing incline presses, push-ups, etc. to give your body a break, and go back to flat bench in a week or two.



~Rosie~
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Thanks Rosie. I do a few sets of Incline DB Presses on Day one after Decline BB's, so may be I will switch to flat BD Presses for a while.
 
Rolled out early and hit some AM pre-work cardio. 60/80/100% variable resistance , up and down so to speak. 32 total minutes, 236 cals. Squat rack tonight :)
 
taman6886 said:
Thanks Rosie. I do a few sets of Incline DB Presses on Day one after Decline BB's, so may be I will switch to flat BD Presses for a while.
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No worries, bud :)

~Rosie~
 
6/3/11
Day4, wk 11
4:30-5:35pm
Duration: 65 min
Was not really into it tonight

Squat (Does not include warm ups)
325 – 6, 345 – 3, 380 – 2 (a bit shallow on these), 365 – 4, 275 – 10
(Belt at 365 and above only)

Romanian Dead lift 275-8, 285-8, 295-8

Leg Extension 220 – 12/11/10

Lying Leg Curl 95 – 12/11/9

Standing Calf Raise 210 – 12/9/8

Seated Calf Raise 120 – 15/15

Dietary for today: 2650 cals (104 [minus 24 fiber] = 80 carbs, 240 protein, 143 fats) with an estimated burn of 4352 for a deficit of 1702.

Got home and found that my mother the bargain hunter had picked me up a garage sale 18 speed bike for my birthday (6/21). Adjusted the seat and took a little spin, much more comfortable than that old Schwinn single speed I rode last weekend.

Tomorrow is the end of Primordial's 28 day cut contest Although not "cut" per se, I am pleased with the overall result and progress. After my wife takes pics I am gonna have my first cheat in about 30 days.
 
Half way point update (end of Primordial's 28 day cut contest)

Although I have a substantial ways to go, I am very pleased with the progress of the last 28 days.

First- The numbers:

Start: Weight - 275, waist - 44, hips - 41.5
Estimated BF - 19 % (52.5 fat, 222.75 LBM) Based on 3 point caliper of 59 and
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(with waist and hips rounded up, wrist of 8", forearm 14.125.)

Finish: Weight - 266, waist 42.25, hips - 41
Estimated BF based on 3 point caliper of 42 = 14% ( I am skeptical about this)
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=16.4 (43.5 fat, 222.5 LBM) based on age 42, weight 266, waist rounded down to 42, hip at 41, wrist 8, forearm 14.125.

I am going to average the 2 and call it 15.2%, the pics will tell the story:

(Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM if we go w/ the 16.4 number, or (40.432 lbs fat and 225.568 LBM) for a loss of 12.068 lbs of fat lost and about a 3 pound gain of LBM if we go with the 15.2)


(Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM, not bad at all.)

Before: (damn it, the VB code is screwed, have to post links)

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After:

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Before Back:

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After Back (Pic does not show the definition, but at least the "love handles" are reduced.

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Not much action today. Had chili dogs for a cheat meal, did not let it extend to the whole day. Did some bike riding with the little guy, his skills are hitting the learning curve exponentially, is awesome to watch him go. Got his 1st case of road rash showing off for some little girls down the street and wiped, like father, like son. Got right back up on that pony and rode it! :)
 
Took the little guy down to the local fair grounds so he could work on his biking skills in relative safety. I road my bike there (about 3/4 mile on way) and we road the circuit 4 times (which goes roughly around a half mile horse track) so all in all, sure we road at least 5+ miles, plus more on the block when we got home. Lil dude thinks he is a world class cyclist now :) Anyways, I am counting that as about an hour of casual bike riding, worth about 700 cals.

Dietary for today: 2320 cals (62 [minus 12]=50 carbs, 182 protein, 144 fats) with an estimated burn of 3960 for a deficit of 1640. Is so nice to be solidly below 270. 260 here we come, probably not gonna stop there.
 
After much deliberation, I decided that I am going to start using a slightly modified version of Wendler's 5/3/1 scheme starting tonight. The only difference is I will be adding in some Bicep curls and some shrugs some where into the routine and I will continue to do cardio 4-5 times a week.
 
6/6/11 5/3/1 starting points: 6/6/11 Starting point: Maxes- OH Press -200, Dead Lift – 380, Bench – 280, Squat 390. Training maxes OH Press 180, Dead lift – 345, Bench – 255, Squat – 350.

Day 1, wk 12 (wk one of 5/3/1 =65/75/85)
5:50pm-6:30pm
Duration: 40 minutes.

Standing OH Press 115X5, 135X5, 155X5 (forgot to go all out on set #3)

Had to kind of guess at the max here as I can hit 180X10 for seated OH presses, but use a shorter range of motion (elbows to 90% which equals about to my nose) where as every description of standing OH starts at the collarbone. Must confess, I stopped at just below my chin.


(Assisted) Dip: 5X15 was target, total resistance. 210-15/15/15/15, 220 – 14
(will bump these next week)

(Assisted) chin up: 5X10 195- 10/10/10/10/10

Felt kind of weird, got in, got it done. That part was cool, almost felt guilty that I did not do X sets on all upper body parts and spend 1:15 -1:30 in the weight room. Some times less is more, we will see how this goes. If fat reduction really is more about diet than anything else, this should not slow my cutting much at all, maybe I can get the best of both worlds: Effective cutting and strength gains at the same time.

Wrapped things up with 12x45/45 HIIT cycles, 158 cals.


Dietary for today: 2711 cals (92 [minus 22 fiber] = 70 carbs, 243 protein, 151 fats) with an estimated burn of 4033 for a deficit of 1322.
 
taman6886 said:
...Some times less is more, we will see how this goes. If fat reduction really is more about diet than anything else, this should not slow my cutting much at all, maybe I can get the best of both worlds: Effective cutting and strength gains at the same time..
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Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

~Rosie~
 
Rosie Chee Scott said:
Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

~Rosie~
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Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
 
taman6886 said:
Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
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No worries :) Just because you're "not beating the crap out of" yourself in training does NOT mean that your training is being any less effective or that it is any less intense or quality. Intensity and knowing that what you are doing has a place in your training regime in progress towards your goals is what is important. Constant progression. And even "easy", "recovery", and "time off" is required - sometimes NOT doing anything IS doing something, and sometimes it if far more important than doing something; you just have to know what to do when.

~Rosie~
 
Found out earlier today that I have gained an opportunity to log some Anabeta on another forum. Will update how this will alter my current stack run and possibly my routine when I get it all worked out.
 
Day 2, 2k 12
*Week 1 of 5/3/1 = 65/75/85
4:50 -5:50 pm
Duration 60 minutes

Dead lift 225-5, 260-5, 295-10

Romanian Dead lift (Substituted for Good Mornings)
5x12 at 225

Barbell Shrugs
5x12 at 225

Hanging Leg raise (BWO)
15/14+1, 12+3/12+3/11+4 (+ reps = I had to bend legs to reduce resistance and finish the set.

Dietary for today: 2470 cals (94 [minus 23 fiber] = 71 carbs, 220 protein, 134 fats with an estimated burn of 4116 for a deficit of 1646
 
Today's weigh in numbers are as follows; Weigt 264. down 7 from last week IIRC, waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
 
taman6886 said:
Today's weigh in numbers are as follows; Weigt 264. down 7 from last week IIRC, waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
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Nice :) Are you please with your progress?

~Rosie~
 
taman6886 said:
Pleased? Absolutely. Satisfied? Not even close. This boy is not gonna be happy till he is both big and striated! I am pushing for full blown "beast mode" :)
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I know exactly what you mean when you say, "Pleased? Absolutely. Satisfied? Not even close." Go for it!

~Rosie~
 
Pretty quiet today, skipped AM cardio to spend some time with my oldest who spent the night. Dietary for today: 2409 cals (97 [minus 28 fiber] = 69 carbs, 227 protein, 120 fats) with an estimated burn of 3508 for a deficit of 1009.
 
6/9/11
Day 3, wk 12 (Wk 1 5/3/1)
4:50-5:45

BB Bench 165-5, 195 – 5, 215 – 10

Incline DB Press Set 1&2 @ 150, set 3, 4 & 5 at 140
15/11/10/10/8 (Target was 5X15)

BO DB Row 5X10
5 sets, 10 reps each arm at 85 pounds

Barbell Curl (@80lbs)
5X10

No cardio tonight, had to get so I could make my youngest's baseball game

Dietary for today: 2635 cals (95 [minus 25 fiber] 70 carbs, 238 protein, 142 fats) with an estimated burn of 4047 for a deficit of 1412.
 
Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
 
taman6886 said:
Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
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:buttkick:
 
Day 4, wk 12 (wk 1 5/3/1)
4:40-5:30
50 minutes

Squat (does not include warm ups, no belt for any sets)
230-5, 265-5, 300-9 (+PR)

Leg Press (5/15 @ 410) completed all reps

Leg Curl 5/10 @ 85) completed all reps

Calf Ext off of Leg Press
3/20 @ 410

Since I lazied out of AM cardio, we did it after weights. 31 minutes 60/80/100% max resistance, 181 cals.

Dietary for today: 2716 cals (124 [minus 26 fiber] =98 carbs, 221 protein, 148 fats with an estimated burn of 4107 for a deficit of 1309.

As an aside, I finished the first ecdy bottle last night, saving the other till after the Anabeta log, have also stopped the HC-DA because it said to take a week break after one container is gone. Will also save the other half for after the Anabeta run. Have about 3 days of Erase (plus a full bottle) and A-T2 remaining, will likely save the last bottle of erase also.

Have been very pleased with how I have been leaning out on this stack. No negative impacts noted.
 
You're going to LOVE AnaBeta - I'll put my guarantee on it!

~Rosie~
 
I am very eager to give it a run, thanks Rosie.

No lifting this weekend, yesterday we ran about a 1300 cal deficit, did about an hours worth of bike ridine (5.6 miles solo, the rest with my 8 year old.)

Today, kept things pretty tight until super and then allowed myself some cheese melted with hamburger over crunched tortilla's (just a handful) and some lettuce with hot sauce. Rode a couple of miles with the little guy again. He really loves biking with Dad and is good bonding time well spent.

Back to the iron tomorrow, think I am gonna tweak things a bit by shifting to a 5/3/1 modified scheme that is geared towards body builders, will look some thing like this:

Workout A
•1 Barbell Shoulder Press
Sets and reps according to 5/3/1
•2 Barbell Upright Row
Sets: 4 Reps: 10 Rest: 60-90 sec.
•3 Dumbbell Shoulder Press
Sets: 4 Sets: 12 Rest: 60-90 sec.
•4 Bentover Dumbbell Raise
Sets: 4 Reps: 15 Rest: 60-90 sec.
•5 Dumbbell Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.


Workout B
•1 Deadlift
Sets and reps according to 5/3/1
•2 Chinup
Sets: 4 Reps: 10 Rest: 60-90 sec.
•3 Dumbbell Row
Sets: 4 Reps: 15 Rest: 60-90 sec.
•4 Back Extension
Sets: 4 Reps: 25 Rest: 60-90 sec.
•5 Ab Wheel Rollout
Sets: 4 Reps: 15 Rest: 60-90 sec.


Workout C
•1 Bench Press
Sets and reps according to 5/3/1
•2 Dumbbell Bench Press
Sets: 4 Reps: 10 Rest: 60-90 sec.
•3 Dip
Sets: 4 Reps: 10 Rest: 60-90 sec.
•4 Dumbbell Fly
Sets: 4 Reps: 10 Rest: 60-90 sec.
•5 Triceps Pushdown
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
Workout D


•1 Squat
Sets and reps according to 5/3/1
•2 Leg Press
Sets: 4 Reps: 10-15 Rest: 60-90 sec.
•3 Leg Extension
Sets: 4 Reps: 12 Rest: 60-90 sec.
•4 Leg Curl
Sets: 4 Reps: 12 Rest: 60-90 sec.
•5 Situp
Sets: 4 Reps: 25 Rest: 60-90 sec
 
Well, since I am no longer running the original sups of this stack in anticipation of the Anabeta trial, I am gonna move this back to my original "stripping log".
 
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