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Warrior on a mission...

Good stuff and as far as the HIIT vs LISS I think it is a lot more to do with how you treat the workout. I imagine if you look throughout my posts and logs you will see the sentiment echoed over and over again that the difference is in the conditioning and the nutrition around it.

All things being equal with no extra supplementation or nutrient timing then for someone looking to maintain as much lbm as possible would be better off doing LISS. Now when you throw supplements and nutrient timing in there I think it kind of tilts the scale more towards HIIT. The HIIT becomes an anabolic event when you take aminos pre and post. Legs are worn out and must rebuild from sprints. Hitting the heavy bag for rounds, body weight calesthenics, using all that explosiveness and what not, all of that creates an anabolic event prompting muscle repair. Add to that the fact that calorie-wise the aminos are so minimal the only impact they have is to aid in the ATP process and muscle repair. So no real increase in caloric intake.

Now apples to oranges the studies have shown that at about the 24 hour mark whether you trained with HIIT or LISS the total caloric burn ends up being the same. That being said catabolism is really the only factor that you have to contend with in either scenario.
 
MrKleen73 said:
Good stuff and as far as the HIIT vs LISS I think it is a lot more to do with how you treat the workout. I imagine if you look throughout my posts and logs you will see the sentiment echoed over and over again that the difference is in the conditioning and the nutrition around it.

All things being equal with no extra supplementation or nutrient timing then for someone looking to maintain as much lbm as possible would be better off doing LISS. Now when you throw supplements and nutrient timing in there I think it kind of tilts the scale more towards HIIT. The HIIT becomes an anabolic event when you take aminos pre and post. Legs are worn out and must rebuild from sprints. Hitting the heavy bag for rounds, body weight calesthenics, using all that explosiveness and what not, all of that creates an anabolic event prompting muscle repair. Add to that the fact that calorie-wise the aminos are so minimal the only impact they have is to aid in the ATP process and muscle repair. So no real increase in caloric intake.

Now apples to oranges the studies have shown that at about the 24 hour mark whether you trained with HIIT or LISS the total caloric burn ends up being the same. That being said catabolism is really the only factor that you have to contend with in either scenario.
Click to expand...

:goodpost: Great info!
 
MrKleen73 said:
Good stuff and as far as the HIIT vs LISS I think it is a lot more to do with how you treat the workout. I imagine if you look throughout my posts and logs you will see the sentiment echoed over and over again that the difference is in the conditioning and the nutrition around it.

All things being equal with no extra supplementation or nutrient timing then for someone looking to maintain as much lbm as possible would be better off doing LISS. Now when you throw supplements and nutrient timing in there I think it kind of tilts the scale more towards HIIT. The HIIT becomes an anabolic event when you take aminos pre and post. Legs are worn out and must rebuild from sprints. Hitting the heavy bag for rounds, body weight calesthenics, using all that explosiveness and what not, all of that creates an anabolic event prompting muscle repair. Add to that the fact that calorie-wise the aminos are so minimal the only impact they have is to aid in the ATP process and muscle repair. So no real increase in caloric intake.

Now apples to oranges the studies have shown that at about the 24 hour mark whether you trained with HIIT or LISS the total caloric burn ends up being the same. That being said catabolism is really the only factor that you have to contend with in either scenario.
Click to expand...

I am pretty much doing what I have time for, lots of time lower intenstiy long session otherwise high intensity short. 30 minutes is my threshold for high intensity. I am probably better off with the high intensity sessions as I do them after weight training where I have my intra BCAA's in me and I always take some in after cardio.
 
[TABLE="class: cms_table_cms_table_cms_table"]
[TR]
[TD]Decline DB Bench Press
[/TD]
[TD="align: right"]95-95/80/65
[/TD]
[/TR]
[TR]
[TD]Bent Over DB Row,
[/TD]
[TD="align: right"]75-75/60/45
[/TD]
[/TR]
[TR]
[TD]Standing Arnold Presses (elbows should point out and back a little at end of movement)
[/TD]
[TD="align: right"]45-45/35/25
[/TD]
[/TR]
[TR]
[TD]DB Hammer Curls
[/TD]
[TD="align: right"]55-55/45/35
[/TD]
[/TR]
[TR]
[TD]DB Overhead Triceps Extension
[/TD]
[TD="align: right"]80-80/65/55
[/TD]
[/TR]
[TR]
[TD]Leg Press
[/TD]
[TD="align: right"]520-520/470/420
[/TD]
[/TR]
[TR]
[TD]Leg Curls
[/TD]
[TD="align: right"]125-125/95/65
[/TD]
[/TR]
[/TABLE]

Man it was sweet getting those 95's all very deep but only got 9 on the first set then 6-5-5 for me second and drops. I was pretty waisted and my tits hurt like fug!!

I was really sucking wind as this is a very fast pace and the weights are very challenging but got all my increases is fine style.

I finished with 14 wheel of death .. whoo hoo!! and 20 minutes intensive cardio...

Weight was down .75 lb since Thursday so that is pretty much what I was aiming for. I am sitting at 220.25 and I know some of the weight is coming off my waist as I can tell how my clothes fit.
 
[TABLE="class: cms_table_cms_table_cms_table"]
[TR]
[TD]Lat pulldowns
[/TD]
[TD="align: right"]165-165/135/120
[/TD]
[/TR]
[TR]
[TD]Flat Bench
[/TD]
[TD="align: right"]225-225/195/155
[/TD]
[/TR]
[TR]
[TD]L-Lateral Raise
[/TD]
[TD="align: right"]42.5-42.5/35/30
[/TD]
[/TR]
[TR]
[TD]Close Grip Bench
[/TD]
[TD="align: right"]205-205/185/165
[/TD]
[/TR]
[TR]
[TD]Barbell Curls
[/TD]
[TD="align: right"]120-120/100/80
[/TD]
[/TR]
[TR]
[TD]Front Squats
[/TD]
[TD="align: right"]235-235/200/160
[/TD]
[/TR]
[TR]
[TD]Stiff Leg Deads.
[/TD]
[TD="align: right"]230-230/200/170
[/TD]
[/TR]
[/TABLE]

I had some problems with the shoulder yesterday only got 7 on the first set of bench and and then only 5 on the second so I dropped more weight on my drops than usual to get more reps in.

Arms were very good close grips 10/10-7-7 and same iwith curls and no leaning back which is good for 10 reps at 120...

I got my squats ok, but really wasn't feeling it, it was a real battle....

Dropped another .5 lbs so I am below 220 a tad... 1.25 lbs lost in week 1 which is around what I had im mind.
 
DreamWeaver said:
I had some problems with the shoulder yesterday only got 7 on the first set of bench and and then only 5 on the second so I dropped more weight on my drops than usual to get more reps in.

. . .

Dropped another .5 lbs so I am below 220 a tad... 1.25 lbs lost in week 1 which is around what I had im mind.
Click to expand...

Sorry to hear that you're still having issues with your shoulder, Doug - maybe a little lighter for a week or so might help it, or do them without doing them if you know what I mean.

Your loss is good - especially when you know you're losing only bodyfat and not precious muscle mass :)

~Rosie~
 
Rosie Chee Scott said:
Sorry to hear that you're still having issues with your shoulder, Doug - maybe a little lighter for a week or so might help it, or do them without doing them if you know what I mean.

Your loss is good - especially when you know you're losing only bodyfat and not precious muscle mass :)

~Rosie~
Click to expand...

Shoulder was injured 3.5 years ago but never regained the strength so when I start to get heavy on thngs like bench it craps out. I will be doing just body weight exercises next week, my CNS is pretty fried anyways. Pushing it too long....

Yah I plan on just going down very slowly to maintain my gains. Worked very well last year.
 
DreamWeaver said:
Shoulder was injured 3.5 years ago but never regained the strength so when I start to get heavy on thngs like bench it craps out. I will be doing just body weight exercises next week, my CNS is pretty fried anyways. Pushing it too long....

Yah I plan on just going down very slowly to maintain my gains. Worked very well last year.
Click to expand...

Oh joy, something for me to look forward to (not)...But I know what you mean, Doug. Some injuries enver truly completely heal, even if we think they have...We just have to do the best we can with the way our body is at the time...

You work hard ALL the time - you put most people well younger than you to shame!

~Rosie~
 
Rosie Chee Scott said:
Oh joy, something for me to look forward to (not)...But I know what you mean, Doug. Some injuries enver truly completely heal, even if we think they have...We just have to do the best we can with the way our body is at the time...

You work hard ALL the time - you put most people well younger than you to shame!

~Rosie~
Click to expand...

Thanks Rosie, It' s not hard for me to work hard, I love it so much. So easy to do something you love to do. You adjust to thngs like age and injuries but the wheel keeps turning and the results are just as good or better. Nothin to worry about.. age...
 
DreamWeaver said:
Thanks Rosie, It' s not hard for me to work hard, I love it so much. So easy to do something you love to do. You adjust to thngs like age and injuries but the wheel keeps turning and the results are just as good or better. Nothin to worry about.. age...
Click to expand...

No doubt, Doug! Keep on keeping on being an example for the rest to follow! :thumbsup:

~Rosie~
 
[TABLE="class: cms_table_cms_table_cms_table"]
[TR]
[TD]Push Press
[/TD]
[TD="align: right"]130-130/105/85[/TD]
[/TR]
[TR]
[TD]DB Pull Over[/TD]
[TD="align: right"]85-85/75/65[/TD]
[/TR]
[TR]
[TD]Incline Bench[/TD]
[TD="align: right"]190-180/160/140[/TD]
[/TR]
[TR]
[TD]Reverse Curls[/TD]
[TD="align: right"]70-70/60/50[/TD]
[/TR]
[TR]
[TD]Decline Tri Extensions[/TD]
[TD="align: right"]100-100/85/70[/TD]
[/TR]
[TR]
[TD]Tbar Rows[/TD]
[TD="align: right"]170-180/125/120 5X225[/TD]
[/TR]
[TR]
[TD]Leg Ext[/TD]
[TD="align: right"]115-115/100/85[/TD]
[/TR]
[/TABLE]

It started as a normal day I had some trouble on the inclines because of my shoulder. Other than that it was pretty decent.... Then came Tbars I was expecting it to be a bit tough cuz I do extremely strict form (no body movement). I was not difficult at all at 170 for 10 reps... fug it... I added another 10 lbs and 10 10 10 right through my drops.. I was a fuggin animal!! I took a bonus set of 5 reps at 225. When you do strict form this is a lot of weight. Don't know where the power came from but was glad to have it.... :)

Body comp seems about the same. I will know more later this week. I took a couple days off work and have family visiting so my eating has not been great over the weekend but not too bad.
 
DreamWeaver said:
Body comp seems about the same. I will know more later this week. I took a couple days off work and have family visiting so my eating has not been great over the weekend but not too bad.
Click to expand...

I know you know having a few days "off" diet is not a "bad" thing, Doug, so long as you get back on track or make it work for you. Don't stress it - you still have time, and I KNOW you WILL get to where you WANT to WHEN you want to!

~Rosie~
 
Rosie Chee Scott said:
I know you know having a few days "off" diet is not a "bad" thing, Doug, so long as you get back on track or make it work for you. Don't stress it - you still have time, and I KNOW you WILL get to where you WANT to WHEN you want to!

~Rosie~
Click to expand...

Yah not overly concerned at this point...
 
My weekend eating went to hell too, so I feel you there. I guess as long as it doesn't become routine its no big deal. I still hope to clean up by this weekend though
 
RickRock13 said:
My weekend eating went to hell too, so I feel you there. I guess as long as it doesn't become routine its no big deal. I still hope to clean up by this weekend though
Click to expand...

Ya I am holdng a couple lbs of water, we'll see what happens Thursday...

I may do some extra cardio tonight. I am on deload this week, last night my shoulders were so tight I had trouble sleeping... it's time.

Got 14 wheel of death last night. All my lifts are 50% of what I had planned for this week, 3 sets for earch body part. Between 12-15 reps...
 
DreamWeaver said:
Ya I am holdng a couple lbs of water, we'll see what happens Thursday...

I may do some extra cardio tonight. I am on deload this week, last night my shoulders were so tight I had trouble sleeping... it's time.

Got 14 wheel of death last night. All my lifts are 50% of what I had planned for this week, 3 sets for earch body part. Between 12-15 reps...
Click to expand...

I'm sure the deload will really help things out a lot for you. I really need to do that soon
 
RickRock13 said:
I'm sure the deload will really help things out a lot for you. I really need to do that soon
Click to expand...

They can make a world of difference for sure - just having an easier week can kick progress off again, just like having cheat meals, LOL :)

~Rosie~
 
Rosie Chee Scott said:
They can make a world of difference for sure - just having an easier week can kick progress off again, just like having cheat meals, LOL :)

~Rosie~
Click to expand...

That does make a lot of sense when you think about it.
 
DreamWeaver said:
Problem is I have been getting hardly any sleep :(
Click to expand...

Believe me, I know what you mean - I've been getting 2-3 hours 99% of the time the last few weeks...Isn't the G8 helping with that though for you, Doug?

~Rosie~
 
Hey Doug....I'm all out of S4 now, so I'm entering my PCT of it. Kleen hooked me up with some Endosurge to run for it, so I have just started a new log....

Invalid Link Removed
 
Finished my deload week, that was a fuggin bore ... now to warrior stage 2. Despite my bad eating my body composition seems pretty good. I did a longer fast and about 3 hours of walking yesterday as it was the first time I have ever seen spring come early in this region. <BR><BR>I am actually kind of surprised by my body comp.
 
snagencyV2.0 said:
been awhile indeed.
old fugger? dude, you're just getting comfortable in life..
wisdom and experience = worth more than gold.
love the dedication my friend.
Click to expand...

Thanks Snags... :) I just love this shyte... the longer I do it the more I live it and dedication just comes easy :)

Your with Primordial now .. good line... tad expensive :)
 
snagencyV2.0 said:
yep. Primordial is cutting edge indeed.
incredible stuff..and, begins the V2.0 part of my career.
moving out of NattyLand and into a different spectrum. ;)
Click to expand...

Yah but that type of product is still pretty safe, very much like ours are. I think it's a good alternative for guys like us...
 
snagencyV2.0 said:
absolutely. safety is paramount in my eyes.
as i'm rolling in my 40s now, i figured it was time to modify to the changes in my body.
this company and their products are a purrrfekt fit for me.

so..you are a Finaflex sponsored athlete?
Click to expand...

More like a board rep ... sweet deal good company.... a few similar products to Primordails don't really know how they compare but DHEA type derivitives as well, 2 step conversion... I really liked they're hardening product EPI-V, got me lean dry and hard and I was pretty fuggin big. That pic at the start of this log was me at the end of a six week cycle. That is the look I am going for this year....Our new preworkout is supposed to be killer too, will be out any day. The sleep product is getting raving reviews so I am pretty happy with the way things are going...

That DAA in the preworkout, Al blood tested an 36% increase in overall test, I am hoping that is made available as a stand alone but don't know what there plans are for that...good times :)

Primordial is an excellent choice for you as well, for what you want to do. You don't need harsh wet products to put on a little extra mass. I don't need to be that much bigger neither do you.
 
Done with deload, now time for the old fugger to get back to killing it!
 
RickRock13 said:
Done with deload, now time for the old fugger to get back to killing it!
Click to expand...


Yah but will be smart, will start back at about 60-70% and work my way up... still warrior stage 2 .. fuggn awesome the first week of 5x5 is going down with 20 to 30 seconds rest between sets ... man I love that fuggin shyte!!! Time to light it the fug up!!
 
DreamWeaver said:
.. fuggn awesome the first week of 5x5 is going down with 20 to 30 seconds rest between sets ... man I love that fuggin shyte!!! Time to light it the fug up!!
Click to expand...

Shorter recovery periods between sets actually is best for some of us! Love [and definitely prefer] training like that! Kill it hard, Doug!

PS. Thank you for getting me to try G8; I slept ok for the first time in months "last night" - 13.5 hours (although it's back to an all-nighter tonight,, LOL)!

~Rosie~
 
Rosie Chee Scott said:
Shorter recovery periods between sets actually is best for some of us! Love [and definitely prefer] training like that! Kill it hard, Doug!

PS. Thank you for getting me to try G8; I slept ok for the first time in months "last night" - 13.5 hours (although it's back to an all-nighter tonight,, LOL)!

~Rosie~
Click to expand...

13.5 hours is more than Ok .. wow that's a big sleep. Yah use it for the catch up sleeps... :)

Oh and I did slay dragons last night and it was fuggin Awesome .. news a 11.. :)
 
[TABLE="width: 567"]
[TR]
[TD]Squats 5 X 5 reverse hack
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]410
[/TD]
[/TR]
[TR]
[TD]30 seconds rest in between[/TD]
[TD="align: right"]2
[/TD]
[TD][/TD]
[TD="align: right"]410
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]3
[/TD]
[TD][/TD]
[TD="align: right"]410
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]4
[/TD]
[TD][/TD]
[TD="align: right"]410
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]5
[/TD]
[TD][/TD]
[TD="align: right"]410
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]DB Incline Bench
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]75/65/55
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]DB Bent Over Rows
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]55/45/35
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Standing Arnold Press
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]37.5/30/25
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Preacher Curls
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]85/75/65
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]PinWheel Curls
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]45/40/32.5
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]DB Tri extensios (standing)
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]65/55/45
[/TD]
[/TR]
[/TABLE]

Went very fast about 30 minutes, very high intensity short rest. My lungs were hurting pretty good. Did 14 wheel of death then 20 minutes intense cardio, intervals. Walked home 5K...

Oh and weighed in at 217, so I definitely got things back on track. Hit my target weight about a week early. I will likely end up around 215-216 that's ok...
 
DreamWeaver said:
13.5 hours is more than Ok .. wow that's a big sleep. Yah use it for the catch up sleeps... :)

Oh and I did slay dragons last night and it was fuggin Awesome .. news a 11.. :)
Click to expand...

Yeah, it is a little much for me, though, considering the period of sleep I function optimally at is 4-5 hours. That said, becaue I've only been getting 1-3, my body has more than "made up" for any deficiences, LOL.

AWESOME!!!


DreamWeaver said:
Oh and weighed in at 217, so I definitely got things back on track. Hit my target weight about a week early. I will likely end up around 215-216 that's ok...
Click to expand...

Definitely positive progress, Doug :thumbsup:

~Rosie~
 
Nice Rosie! I knew you would like that G8, try a half scoop, it may be just right for you. I do well with .5 to .75 of a scoop myself.

Doug, killing it in here, man that is beast mode hitting them at 20-30 seconds rest. I thought a minute was kind of short. Now you have me intrigued, I wonder how much fun the 5 rep range could be at 30 seconds rest I love the 30 second rest at 10 reps.
 
Rosie Chee said:
Yeah, it is a little much for me, though, considering the period of sleep I function optimally at is 4-5 hours. That said, becaue I've only been getting 1-3, my body has more than "made up" for any deficiences, LOL.

AWESOME!!!




Definitely positive progress, Doug :thumbsup:

~Rosie~
Click to expand...

Told you it was strong, I haven't even tried it but the feedback is very good ....
 
MrKleen73 said:
Nice Rosie! I knew you would like that G8, try a half scoop, it may be just right for you. I do well with .5 to .75 of a scoop myself.

Doug, killing it in here, man that is beast mode hitting them at 20-30 seconds rest. I thought a minute was kind of short. Now you have me intrigued, I wonder how much fun the 5 rep range could be at 30 seconds rest I love the 30 second rest at 10 reps.
Click to expand...

It' s pretty insane. Here's how I am doing it, I just go as fast as I can and as the weight gets heavier I will have to lengthen my rests, I actually may be up to 1 minute at the end.
 
MrKleen73 said:
Nice Rosie! I knew you would like that G8, try a half scoop, it may be just right for you. I do well with .5 to .75 of a scoop myself.

Doug, killing it in here, man that is beast mode hitting them at 20-30 seconds rest. I thought a minute was kind of short. Now you have me intrigued, I wonder how much fun the 5 rep range could be at 30 seconds rest I love the 30 second rest at 10 reps.
Click to expand...

Yep, I was going to use a full scoop, but at Al's recommendation, used only HALF, Chris - was great. let's see if it keeps giving me such deep and restful, UNinterrupted sleep - will be awesome if it does, for my 4-5 hours :)

Sure is! 30 seconds rest only between sets can make things more intense, and I find I personally prefer the shorter recovery time. Go Doug!


DreamWeaver said:
Told you it was strong, I haven't even tried it but the feedback is very good ....
Click to expand...

I thought you had and it was why you suggested to I (and Al) I try it, LOL. Either way, as long as I can sleep (and not do an all-nighter followed by sleeping for ages, and so on), it's be good for me. Thank you :)

~Rosie~
 
Yeah I am getting more and more into the short rest periods Rosie.

Doug, so it sounds like you are basically doing 5x5 as quickly as possible while still getting your reps. Nice. I am thinking of doing a few other things soon too like adding in a few 5-10 minute sets. Pick a weight and do as many reps as I can during that time period. Then try to beat that the next time.
 
Rosie Chee said:
Yep, I was going to use a full scoop, but at Al's recommendation, used only HALF, Chris - was great. let's see if it keeps giving me such deep and restful, UNinterrupted sleep - will be awesome if it does, for my 4-5 hours :)

Sure is! 30 seconds rest only between sets can make things more intense, and I find I personally prefer the shorter recovery time. Go Doug!




I thought you had and it was why you suggested to I (and Al) I try it, LOL. Either way, as long as I can sleep (and not do an all-nighter followed by sleeping for ages, and so on), it's be good for me. Thank you :)

~Rosie~
Click to expand...


Your welcome so glad you are liking it, it was a win win for both parties...
 
MrKleen73 said:
Yeah I am getting more and more into the short rest periods Rosie.

Doug, so it sounds like you are basically doing 5x5 as quickly as possible while still getting your reps. Nice. I am thinking of doing a few other things soon too like adding in a few 5-10 minute sets. Pick a weight and do as many reps as I can during that time period. Then try to beat that the next time.
Click to expand...

You should try muslce saturation, that's basically what they are but using different exercises with drops for the same body part.

ex 1 dbl drop
ex 2 dbl drop
ex 3 dbl drop
ex 4 dbl drop

that would be the toughest one I've ever done. You have to use more isolated movements or I am sure you would die. 2 body parts and your done though. Fuggin madness it's great :)
 
Chris... When can we see some update pictures?
 
ScottyDoc said:
Chris... When can we see some update pictures?
Click to expand...

As soon as I actually have something to update. Although it will be in my log. ;) As of right now I look exactly the same as I did when I finished my 2 week diet. I started a 2 week maintenance period after that and then got sick last week when I was supposed to start dieting. So that made it 3 weeks of maintaining. When I did my BF the other day I was still sitting between 11 and 11.5% and 208 so no changes recently which is good considering I had a week off due to illness. I tried to take a shot last night on the pc but it keeps locking up and shutting off on me. So I haven't got it off of there yet.
 
MrKleen73 said:
As soon as I actually have something to update. Although it will be in my log. ;) As of right now I look exactly the same as I did when I finished my 2 week diet. I started a 2 week maintenance period after that and then got sick last week when I was supposed to start dieting. So that made it 3 weeks of maintaining. When I did my BF the other day I was still sitting between 11 and 11.5% and 208 so no changes recently which is good considering I had a week off due to illness. I tried to take a shot last night on the pc but it keeps locking up and shutting off on me. So I haven't got it off of there yet.
Click to expand...

Yah I plan on a similar pattern of dieting ... gaining maintaining... losing maintaining then recomp to shredding :)
 
[TABLE="width: 584"]
[TR]
[TD][/TD]
[TD]Sets
[/TD]
[TD][/TD]
[TD="align: right"]1
[/TD]
[/TR]
[TR]
[TD]Flat Bench 5 X 5
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]205
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]2
[/TD]
[TD][/TD]
[TD="align: right"]205
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]3
[/TD]
[TD][/TD]
[TD="align: right"]205
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]4
[/TD]
[TD][/TD]
[TD="align: right"]205
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="align: right"]5
[/TD]
[TD][/TD]
[TD="align: right"]205
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Wide grip Barbell Rows
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]145/125/105
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Push Press
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]130/100/70
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Front Squat,
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]220/190/170
[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Lying Leg Curls
[/TD]
[TD="align: right"]1
[/TD]
[TD][/TD]
[TD="align: right"]125/95/65
[/TD]
[/TR]
[/TABLE]

I did a bit longer breaks on bench about 40 to 45 seconds till the very end when my confidence was way up... I am telling you the new Ignite is very good. Every set felt about the same strain wise .. it was eerie...I am a little high on push press for me at this stage so I will go down on that one. Only got 6-6-8 but I was pretty maxed out.

20 minutes high intensity then 5K walk home at like a fuggin pig...

Weight was down a tad again 216.5
 
My son Kris ...

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Told me he wants to start training for MMA.. these pics were when he was 18 and 270 playing ball. A back injury cut his career short but he's ready to get back at it. Can't hold an animal down forever. His lifts at 18 were 575 squats for 3 reps and 550 deads for 4 reps and 305 bench for 5 reps. I know he will get much stronger than that if he goes at it hard. Another thing is your have plug your ears when he hits the heavy bag. Heaviest hands I ever saw. He's quick and a very good athlete, ran a sub 5 40... I am a bit nervous but want to see him back in ;power athletics... where he belongs...
 
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