Basso's "A"mazing Transformation Log

Basso said:
July 15

I'm taking a much needed day off today. Woke up this morning and did some measurements, I figured Sat morning is a good time to do this and I will continue throughout. So after 2 weeks here is where I stand.

Weight: 233 -5lbs (some of this is attributed to coming off creatine)
Waist: 36.5 -.25
Lovely handles: 36.75 -.75 (yeh baby, that's what I'm talking about)
BF% 37.5ish -.5

Upper abs definitely visible upon waking, I'm definitely moving in the right direction, the next couple weeks are going to be a bit screwed up hopefully I'll survive them without going backwards.

No Cardio, No W/O just a lazy do nothing day!

Thanks for watching
Basso Out
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nice to see you ,making some great progress, keep up the good work.
 
Basso said:
July 15

BF% 37.5ish -.5

Upper abs definitely visible upon waking, Basso Out
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uhh, I think you have a typo bro. I doubt you'd see any abs at 37.5% bf :D 17.5% ? Nice work, keep it up!
 
Viperspit said:
uhh, I think you have a typo bro. I doubt you'd see any abs at 37.5% bf :D 17.5% ? Nice work, keep it up!
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Hee hee, I was just testing ya:D

anyway I think it's more of a fat conforming to the location of abs thing. But man I'm feelin like I've come a long way, it's been a long time since I've been here and I'm excited! It's so bad I was talking to my wife today (via video cam) and I had to show her my abs, my daughter (6 yrs old) saw me and said "wow daddy a muscle pack" yeh that's my girl!
 
July 16

Just a quick update, I took today off also! My legs were still not fully recovered and I want to DL so I went for a ride 20 miles nice and easy. Blew a side wall and ended up walking 6km but it was a relaxing day. Both yesterday and today were low to med carbs, I took the weekend off from fitday but will continue throughout this week. I will probably over work a little going into the weekend since M-F next week I will not beable to go to the gym. My weight is now down to 232, as expected coming off creatine. I ordered some CEE, I didn't have much luck with it a couple years ago but am going to give it another go, will start 1Aug. Well that's it another lazy day, I'm looking forward to hitting the gym tomorrow after a couple off days, should feel good and recovered. Until tomorrow.
 
Hey an extra day out of the gym never killed anyone :D Sounds like you got some nice cardio in anyways. How's the weather over there right now? I remember my sone telling me about Black Flag days in Okinawa and they'd be doing PT at like 5am before it got to be over 100.
 
It's been haning out around 90 with like 1000% humidity:blink:

I've always done a MT/TF w/o split and one the things I like best about it is Mon I'm always recovered and feeling good. Here I'm tring to spread things out but still take days off when I need them. This is the first time I've taken 2 in a row for a few weeks.
 
July 17

High carb day, looks like I'll hit around 40/40/20 weight is holding at 232 or so, I maintained over the weekend, that's all I was hoping for.

BACK
DL's 245x10, 335x5, 425x5, 475x5,6
BB Rows 245x10, 295x6, 245x10
DB Rows 150s X10,8,8
Pull Downs 6x3 (stack, whatever that is)

Calves
Leg Press 8x3 (stack)
Seated Calf Raise 100x10, 145x8, 100x8

Lower Back
GMs 135x8, 185x8, 225x6x2

Time Elasped: 45 minutes

Was going to do stomach but I'm trying to keep my workouts at 45min or less and tomorrow is shoulders so that's 20-30min easy, I'll do my gut tomorrow. Felt old and creaky, joints hurt, my legs and back did not feel 100% but once I got the old engine warmed up I felt pretty good. Good w/o, I could really feel the difference of having a couple days off.

Tomorrow Shoulders, until then
Basso Out!
 
July 18

Today 2800 cals at 50/20/30, felt good no cravings etc. Busy at work so that helped, a little tired by the time I finally hit the gym but just a shoulder day.

Shoulders:
Standing Military Press: 185x8x3
Seated DB Arnold press: 75's 8x2
Lateral raises 50x8x3
front raises 35x10x3

Gut
Cable crunches 15x3
Hanging leg lifts 25, 20, 12

D-U-N

Basso Out
 
July 19

Today I hit 50/15/35 @2800 cals, carbs were from green veggies, cottage cheese etc. The only real carbs I had was a small WW Tortilla for b'fast. Felt great today, and tomorrow I'm back to high carbs and another leg day!

I should note that I started taking Camphibolic Intense yesterday, 2 caps between 11-12. Today was a much better experience with it and it has deleted my appetite! Someone brought in 10 bags of various candy bars (all the ones I like) threw them on the table and said eat up, I felt sick looking at them, glad it was a no carb day that helps lower cravings also.

Tris
Close Grip Bench: 315x6,6,5
Curlbar Skull Crushers: 115x10, 135x10x3
DB kick ups?: 50x8x2

Bis
DB curls: 70x6x3
Curlbar: 115x8x3
Hammer: 90x12x2

Legs+High Carbs tomorrow, yeh! My back is still not fully recovered but it will be a light leg day.

Thanks for watchin'
Basso out
 
Basso said:
Tris
Close Grip Bench: 315x6,6,5
Curlbar Skull Crushers: 115x10, 135x10x3
DB kick ups?: 50x8x2
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Overhead one arm french press is what i call em, nice job with the low cals, this things in the bag right?
 
somewhatgifted said:
Overhead one arm french press is what i call em, nice job with the low cals, this things in the bag right?
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Lol, yeah right in the bag if I can remove the bag I'm carrying around my waist! So far it's just a smaller bag.

French press, smooth yeh that's what I'll call 'em, a lot easier then "one arm behind the neck tricep presses" thanks.
 
Rage (SoCal) said:
You are quite the big Bloke, Basso. Best of luck, man! I really want to see this go somewhere. I hope you'll be keeping us updated on your diet.

:-)
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he's really not that big :) the camera add 50-100lbs L):bb2: :icon_lol:
 
I-Vblech you may want to start looking for a new line of work, lol.

July 20

Took another day off, I'm beat and I didn't sleep well last night. If it was anything but legs I'd be there but I hate half-arsen legs, especially with a week off ahead of me.
Diet: High carb day 40/40/20, probably will hit around 3200 cals. Feeling a little flabby today, combination of being tired and eating more I'm sure.

Until tomorrow
Basso Out
 
sleep is crucial to your bodybuilding success. Ive saw numberous times where you missed out on sleep in some of your threads. YOU MUST GET AS CLOSE TO 8 HOURS OF SLEEP PER NIGHT or youll anabolic hormone profile will suffer. Dude ive gave up, parties, women, fun stuff for my sleep. Its a must. Sleep, Nutrition and Trainign are the biggest factors. You probally already know this but im here to assist.
 
smeton_yea said:
sleep is crucial to your bodybuilding success. Ive saw numberous times where you missed out on sleep in some of your threads. YOU MUST GET AS CLOSE TO 8 HOURS OF SLEEP PER NIGHT or youll anabolic hormone profile will suffer. Dude ive gave up, parties, women, fun stuff for my sleep. Its a must. Sleep, Nutrition and Trainign are the biggest factors. You probally already know this but im here to assist.
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I agree 100% and trust me, it's not by choice! I went to bed last night at 9pm, 12:30am and I'm still awake, I just have those nights! Next week will be much worse, I'm working 5:30pm to about 7:30am normally on this shift I only get 5-6hrs a night (day)! I've tried just about everything OTC for sleep but nothing works well for me, most of it just keeps me up. I just have to judge how I feel and like today stay home or else I end up getting hurt on a day I should not have gone to the gym in the first place.
I gave up all that stuff you listed years ago, for me it's just falling asleep, sometimes it just doesn't happen.
 
Have you tried melatonin before? I work a rotating shift myself, and find myself using it pretty much all of the time. It's said that full time use can mess up your body's natural melatonin production, however with the rotating shift mine would be messed up anyway. I find that it helps me plan when I want to go to sleep, based on when I'm working the following day. 3mg melatonin+10 grams l-taurine puts me out most of the time, save for times when I utilize stimulants too close to bedtime.

For times when I have to switch over from night shift to day shift, I have a prescription sleep aid on hand to help me sleep. I've discovered after years of shift work that I'm much better off using sleep aides when necessary to get a decent sleep, than just hoping and waiting to fall asleep at a decent time.
 
max silver said:
Have you tried melatonin before? I work a rotating shift myself, and find myself using it pretty much all of the time. It's said that full time use can mess up your body's natural melatonin production, however with the rotating shift mine would be messed up anyway. I find that it helps me plan when I want to go to sleep, based on when I'm working the following day. 3mg melatonin+10 grams l-taurine puts me out most of the time, save for times when I utilize stimulants too close to bedtime.

For times when I have to switch over from night shift to day shift, I have a prescription sleep aid on hand to help me sleep. I've discovered after years of shift work that I'm much better off using sleep aides when necessary to get a decent sleep, than just hoping and waiting to fall asleep at a decent time.
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Melatonin acually worked for a long time, I didn't take it every night but as needed, or anticipated. Dosage increases, time, etc have turned melatonin into a stim. When I take melatonin, I will be up for the next 8-12hours, it's strange but it does some weird stuff to me now and I itch all over too. USPlabs REMR3G doesn't seem to be working anymore either!
 
you need to lay off the strip clubs and the juicies over there in the ROK :)


man Id hate to have to play once a month ugh

i try melatonin ever so often as to not get dependent on it.

this week ive been ricking the cold fusion PM from legal gear. Nutraplanet had a great sale on it.

worst tasting **** ever, but each night ive taken it ive slept right thru without waking up my typical 10 times to look at the clock.

oh buy ergopharms mass meal bananna creme. good god the flavor:donut:
 
I-Vtec said:
oh buy ergopharms mass meal bananna creme. good god the flavor:donut:
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What are yah, ignent? Can't ya see what I'm trying to do here...friggin mass meal, yeh right. Your so fired when I get back:fool2:
 
July 21

Long Day! low carb day 50/30/20 should be the result if all goes well at about 3000cals. Felt good and was busy all day, I didn't get to the gym until around 6pm and being a Friday it was nice and quit, so I made a little noise in there today!

LEGS (did I mention I love leg day?)
Squats
Light bands dbled from below-135x10,225x10, 315x3, 365x2, 405x5x2
No bands 405x8 (pause and explode)
Hammer extensions 200x6, 300x8x2
Cybex extension Light 10x2
Cybex leg curls ss w/ Db sldl
10/10 x2
Cable crunches standing 10x3

Nice w/o not to killer but felt good, chest and tris tomorrow, then light back and bis Sun.

Until tomorrow
Basso Out!
 
Hey Basso, you're too tall for squats. Replace with deadlifts and never squat again!! oh, but you want to be fat, thats ok then. lol.

I want to look nice and cover my legs up :frustrate
 
peterson24 said:
Hey Basso, you're too tall for squats. Replace with deadlifts and never squat again!! oh, but you want to be fat, thats ok then. lol.

I want to look nice and cover my legs up :frustrate
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LoL, that was my last squat w/o! does anyone have good deals on sweats? XXsmall please! There is a point were squats become very difficult, I was working with a guy last week (7'2") and squats are very akward for him, but definitely doable!
Really I spend so much time doing damage control from Mags it's infurating! That crap they spew over and over. The one thing I do like about T-Nation is the article they do every month were they cover the mags, good and bad. It's kind of a nice wrap up of the 1 or 2 useful bits in each mag. They've been doing it for years since they started back in oh what was it 98 or 99? Anyway it's worth checking out for a laugh.
 
I follow T-nation for Eric Cressey's articles but that is pretty much it. He is a PL'er and knows his stuff. He is also geared toward athletes so its a plus for me.

FYI, carb up day. Being glycogen depleated is getting to me and starting to effect my lifts, time to refill, my body says so.
 
peterson24 said:
I follow T-nation for Eric Cressey's articles but that is pretty much it. He is a PL'er and knows his stuff. He is also geared toward athletes so its a plus for me.

FYI, carb up day. Being glycogen depleated is getting to me and starting to effect my lifts, time to refill, my body says so.
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There are a few guys that put up some decent articles on Tmag! I like hearing from Tate and the Westside crazies also!
Gotta love that carb-up day, BTW this 3 day cycle is awesome, I hit big muscles on carb days and feel like I'm not killing myself doing PL movements, and I'm staying at the same weight. Next month I'll get a little more Anal retentive about the food I'm taking in but I think this is a nice framework for me! Baby Steps! If I was 25 again I'd already be done ripped and ready, but them extra 15 yrs make it 15 times harder.
 
I hear you. I'm experimenting with these low carbs and it works but I can;t go more than 4-5 days with just veges and some oats after workout. So I am going to hit carbs hard for 3 days and go back to virtually none and keep it that way and see what results that yields. Sounds similar to what your doing. And If i was 25 again, I think I would be done too :thumbsup:
 
peterson24 said:
I hear you. I'm experimenting with these low carbs and it works but I can;t go more than 4-5 days with just veges and some oats after workout. So I am going to hit carbs hard for 3 days and go back to virtually none and keep it that way and see what results that yields. Sounds similar to what your doing. And If i was 25 again, I think I would be done too :thumbsup:
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Actually I'm doing a 3 day carb cycle High/Low/none and my Leg and back days hit the high days, Chest and Shoulders hit the low days and arms on the none days, it's a little confusing at first but it's very tolerable and appears to be very effective so far. 1 day no carbs is very, very easy especially when the next day is High carbs!
 
July 22

I won't be logging my meals until next weekend, this week is going to be so screwed up it will be to much. So my plan is just eat clean and keep the carbs on the low side throughout. I may do some band work at home just to move a little. My w/o went pretty well today, my legs were fatigued and it really effected my bench but other then that it went very well.

Chest:
BenchPress: 365x3
Doubled light bands from below: 225x8x3
Incline DB: 120x6,5,5
Double light band push ups: 12,10,8

Triceps:
Pushdowns: 8x4
Light band kick backs: 10x3

Tomorrow back/bis and I'm done for a week.

Basso Out
 
you wrote in my thread your sorry and you didnt mean no offense. no offense taking brother. I simply said that Ironman has some good info in it. as far as the nutrition article and certain exercises dont work for everyone. No offense taking here. for all i know you might be right about the ads i dont know, nor dont care i dont look at the ads ...im in it for the knowledge which i can apply hands on. anyways goodluck. btw just took a pic after i trained today if u wanna see..cheers
 
yeeah, sounds like a plan! us old guys can take 'em any day of the week! (except Sunday, it's my special quite day:D you know epsonsalt balth etc)
 
July 23

Diet is just kind of there for now, this is my last day before a week off so an easy back/bi day.

Back
Pull ups: 10x3
Pull downs: Stack 5x3
BB rows: 225x10x4
Hammer pull downs: 250x10x3

Bis
Curl bar: 115x8x3
DB: 60x8x3
Hammer curl: 140x10x3

Otta here, probably won't be posting until next weekend, so you all have a good week and see you then

Basso Out
 
Basso said:
I agree 100% and trust me, it's not by choice! I went to bed last night at 9pm, 12:30am and I'm still awake, I just have those nights! Next week will be much worse, I'm working 5:30pm to about 7:30am normally on this shift I only get 5-6hrs a night (day)! I've tried just about everything OTC for sleep but nothing works well for me, most of it just keeps me up. I just have to judge how I feel and like today stay home or else I end up getting hurt on a day I should not have gone to the gym in the first place.
I gave up all that stuff you listed years ago, for me it's just falling asleep, sometimes it just doesn't happen.
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yeah melatonin, taurine and gaba . Phenibut. - ive tryed all of these melatonin works, taurine yeah, phenibut yeah.. gaba yes

this may sound cheesy but just the relaxing self hynoptic audio programs nlp stuff works for me. also relaxing music by jeffrey thomspon- he spent 15 years researching how certain sound patterns effect brain waves. All sleep is , is a state of mind. you must be totally relaxed (thoughts calmed and not racing- just inner tranquility, and just let yourself go. harmony

hell i know the hormone cortisol is bad for bodybuilding and musclegains so i mediitate when needed. or go for a walk in nature, or just deep breathe in the silence. hope everythings working out for you.
 
July 29 Damage Control

What a long friggin week! But I'm back and even though my diet was pretty horrid all week, I didn't gain any weight. I couldn't get to sleep last night so I ended up sleeping until 3pm today, it's going to be real hard to switch my schedule back by Monday morning! Anyway I made it to the gym, felt like crap but just did a fairly easy w/o to move a little.

Legs
Squats: 405x5x2
Extensions 10x3 TUT
Leg curls 10x3 TUT
GMs 225x6x2
Pull throughs Light bands(2) 10x2

Hopefully tomorrow I'm feeling better, chest w/o and I need to get back on my diet full force!

Basso Out
 
i know what you mean by sleep. Im getting my sleep but i dont know if the cutting lifestyle throw 's sleep out of wack, does cutting cause one to get less sleep?

or what but ive been going to sleep a few hours after my normal bedtime hours. Not a drawback because i can adjust my sleep to fit my needs; however i do have one of my parttime jobs which requires me to get up...so i have to knock myself out to get efficent sleep; otherwise i wont get the restful benifits of sleep.

example:the other night i had to get up for this job and i got 6-7 hour sleep and my strength was down bigtime from the previous time. and i just felt - well not as energied up.

just an hour or even 15 minutes of sleep can throw you off because a hard training person athelete requires 8 hours or more. Now Josh ****son says he can go off of sometimes 4 hours sleep but everyone is different and 8 hours is what i need.

also if you get up in the middle of sleep a protein shake , i find, when i take it in the middle fo sleep, and only a protein shake, nothing else, i will feel more recovered from sleep.
 
July 30

Got to bed at 1230 last night and woke up at 4:30 finally got up at 5am and I actually was feeling really good. Went to the gym at 10am did some boobs. Working on getting the diet going again, I'm doing med carbs today and will do no carbs tomorrow, back on the plan.

Chest
Bench: 345x3x2, 315x8
Incline DB: 120x6,5,4
Incline fly: 75x10x2
Hammer Incline: 270x6, 200x8x2 (6sec TUT)
Cable cross-over: 10x2
Standing cable crunches: 12, 12, 10

Pretty good w/o, I really thought I'd feel stronger and when I put 345 on the bar I was looking at sets of 6 but that didn't happen obviously. I'm feeling sloppy after a week off and I'm ready to get serious for the next 4 weeks and get this thing moving.
Will be doing a test log for USPlabs CEE starting tomorrow also, so I'll probably but a couple lbs on.

Went to the pool and fried for an hour or so and then went out and rode 20 miles (wind was killer today) So now it's 5pm and I'm done! Fat steak on the Foreman grill as we speak :food:

Basso Out
 
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July 31

DOMS is kicking, a week off normally doesn't effect me so much. Nice easy Arm day today, but my hamstrings are pretty sore hopefully I'll be good to DL tomorrow.
2350 cals at 60/15/25, fat was a little low but I just couldn't force the fats down. All carbs were from incidentals like milk, veggies etc.
I started AIs Cycle Support (preloading for Sep)and USPlabs CEE(starting beta log), I'm already up to 235lbs after 2 days. I'm actually writing this Tuesday morning and I did a couple quick measurements to see how I faired with the week off
Weight: 235lbs +2
Waist: 36" -.5
Love handles: 36.75 holding steady
Not great results for the past 2 weeks but with a week off in there I'll take it!

Arms
Triceps:
Skull Crushers: 135x8x3
Push downs: 10x3
French press: 50x6x3
Biceps:
Curls: 115x8x4
DB: 70x6x3
cable: 10x3

Arms were looking better today, I can almost make out a shape of a bicep!

Basso Out
 
1 Aug 30 Days to go!

Diet was off the hook today, I hit 2500 cals by 10am and haven't eaten much since, I had to go to a breakfast (work) and it was some good food and since it's a high carb day I dug in. Looks like I'll hit around 3500-3800 for the day 33/33/33, not to bad.

Supps, ok here's what I'm taking now
Multi
C
Cissus
REM R3G
ZMA
Fish+Flax oil
USP CEE (Beta)
AI Cycle Support
This should be it for the rest of the month, I decided to wait until Sep to do a cycle of Mtrn/Zol or MegaH. I'll wait to see how I'm doing BF wise and go from there.

W/O Today was back, my hamstrings were hurtin' pretty good all day and my upper body wasn't doing much better, my right elbow was killing me, so no more skull crushers for awhile. Once I got moving I felt pretty good though and got a decent w/o in.

Back
DL: 405x6, 455x6x2 (last rep static hold 10sec)
BB Rows: 225x10, 275x6x3
Cable Rows: 10x3
DB Rows: 100x10x3

Well that's all for today
Basso Out
 
Aug 2

Diet looks around 60/25/15 probably close to 3000 cals, I ended up hitting 4500 yesterday. Anyway it's hard to eat good in this friggin heat, just want to eat cold stuff, but I'm trying to shove it down. Today has been a few liquid meals! But it's only a shoulder day, which brings me to the W/O

Shoulders:
Standing Military front press: 135x10, 185x6x2, 155x10
Shrugs: 335x6x2, 405x6, 335x6
Lateral raise: 30's x10x3 (6sec TUT)
Front raise: 30'sx10x3

Cardio, 20min cycle - 2 min interval training

Another Ok day, starting to notice some changes in the mirror, even though the scales not moving, which is fine by me. It's soooooo slow though, patience, patience. I just need a magic pill!

Until tomorrow
Basso Out
 
kwyckemynd00 said:
Nice log, basso.

BTW, did i hear "magic pill"? I saw one the other day...it said "DNP" on it :D
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Lol, thanks but I think that's a little extreme for me! Not that I haven't toyed with the idea!
 
Aug3

Diet: 50/20/30 probably will hit 2800cals. 3/4 of oats all other carbs were from meat, nuts and milk. Felt good today, I've been getting good sleep this week and it's starting to catch up.

W/O: Nice easy arms day, this is basically my active rest day tomorrow is legs so I don't like to push to hard the day before legs!

Triceps:
CG Bench: 225x10, 275x6x2, 225x10
Push downs: 10x3
Kickbacks: 30x10x2

Biceps:
DB curls: 60x8x3
Hammer Machine: 90x10x3
Light Band curls: 10x2

Cardio: Cycle 10min @ 120bpm

Not much else to say today
Basso Out
 
Rough weekend! Friday I went in to do legs but during warm-up I had a nice twinge in my left knee, so I racked the weight and just did some light extensions and leg curls. Took the weekend off, it was pretty busy anyway so it worked out. Been thinking hard about my diet and my lack of progress the past couple of weeks! As of today I'm going to do 5 days low carbs (less than 100grams) One refeed and then trasition on Sunday with around 200grams. After 2 weeks I'll reevaluate, but I want to make a lot of progress this month and my purpose is "cutting" so I'm willing to sacrifice some more strength to reach my goals. The carb cycling works but it's low gear recomp, I want some high gear for the next 4 weeks! W/O is going to change also, I'm playing with a couple ideas but probably a Upper/Lower split. I'll have something together before I walk in the gym today! Anyway just wanted to put a quick update, I haven't given up yet!
 
yeah thats what i do, change training, about every 3 weeks. new exercises, or order of exercises, or days i train them on. im doing max-ot.

do what works for you. i say 100 low carb and just one 200 carb day is a low refeed day but if thats what it takes for you more power to you. goodluck this week

i quit my club job where all the girls chase me around last night man. My Boss told me i couldnt eat ..and said i would have to stop my meal right then and there if i wanted to work there...ive had this job for 1.5 years and lotta hookups with girls and sex, most guys around here kill for this job, guess what i did, i quit. ive given up jobs, women, parties - you name it for this lifestyle. and ITS 100%WORTH IT!It takes a strong man to do this lifestyle blended with the other quanlities and qualities of life but its doable, it just takes putting this as number uno.
 
My refeed day will be closer to 400grams on Sat then Sun 200grams then M-F 100 or less. Anyway it's a lot easier to track and shop for, then changing it every day, plus I'm feeling stagnated so I want to switch it and see if I can Jump start the ol' fat burner.

W/O Ok here is my plan which I put into action today
W/O #1
Heavy chest
Light Shoulders
light tris
heavy bis

W/O #2
Heavy Legs
Light Back
Gut

W/O #3
Light chest
heavy shoulders
heavy tris
light bis

W/O #4
Heavy Back
light legs
Gut

Probably 2on 1off with an option to go 4on 2off, but it should be pretty flexible and allow me more scheduled time off.

AUG 7 Upper Body

Bench Press: 315x5x4
Incline DB press: 120x5,4,4
DB military press: 80x5,4, 70x8
Lateral raises(seated): 35x8x3
Pushdowns: 125x10x4
Curls (E-Z): 95x10, 115x8x2, 95x10
DB curls: 35x10 5sec reps
Cardio: Bike 20min @ 120bpm

Felt really good after a couple days off, I was definitely ready for something different, I don't really care for that one muscle group a day w/o, this suites me much better! I'm going to give legs a go tomorrow but if my knee is bothering me I'll switch to heavy Back.

That's it for today
Basso Out
 
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