Beelze training log

Beelzebub said:
well, the running in the morning wasn't really accomplishing anything except making my workouts in the evening that much harder. fat loss wasn't any better or worse, just the same - so not really worth all the effort i was putting into it. been doing that for almost a month and i would think i would have seen some results by now, but i haven't......so it's time to change. started yesterday by following a similar diet protocol that swale used to prescribe. 2 meals following the workout are 100 carbs a piece and 50 grams protein, 0 fat. the remaining 4 meals (depending on schedule) are all pro/fat. ends up being around 2600 cals on training days. so basically no carbs before the workout at all, sipping on BCAA's during the workout. non-training days are zero carbs and all pro/fat. sunday still being cheat day. i'll give this a go for about a month and see where it leads me. already feeling a lot more full since yesterday with the 200 carbs postwo. we'll see.....

this morning
45 mins low intensity cardio
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this new eating routine sounds nifty
 
B5150 said:
Adaptation as opposed to ineffective? Was it successful earlier on? Was it effective just because it was happening at all? You follow me? Don't rule it out as a possible alternative again if and or when things stall.

Just using my noggin and doing so out loud :)
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ineffective meaning at no point during that time period did fat loss change at all. not at the start, and not at the end. it just stayed the same. after 3 days back on carbs, i've filled out considerably and it's actually 300 less cals than the CKD routine i was following. and dare i say, i look leaner (haven't measured however).

leg press - 830 x 20
hammer leg curls - 100 x 26
barbell curls - 145 x 8, 105 x 22
dumbbell shrugs - (2) 115's x 25, 24
donkey calves - (2) 340 x 45, 41

30 mins interval cardio
 
last thurs -

45 mins fasted cardio

afternoon -
incline bench 4/4 - (3) 115 x 14, 12, 11
lat raises - 30 x 22
v-bar pressdown 2/3 - 170 x 11
d-handle pulldowns 2/3 - 210 x 10
barbell rows - 235 x 18

30 mins interval cardio



today -
45 mins fasted cardio

squats - 415 x 3
lying leg curls - 235 x 15
dumbbell curls - 80's x 9, 60's x 20
bar shrugs - 565 x 8, 445 x 24
standing calves - 400 x 20

30 mins interval cardio
 
Beelzebub said:
after 3 days back on carbs, i've filled out considerably and it's actually 300 less cals than the CKD routine i was following. and dare i say, i look leaner (haven't measured however).
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Yup. Glycogen reloading, regardless of total calories, after a leaning out period will do that for me IME too. :thumbsup:
 
cool deal. i'm digging this diet much better. i actually have to force myself to eat, as i'm hardly ever hungry now. which given the circumstances is much more preferred than hunger cravings.
 
no. :D

incline dumbbell 4/4 - (3) 60's x 12, 11, 8 (feels almost normal now but i'm going to stick to the protocol i made out just to be sure)
military dumbbell 2/3 - 70's x 7 (feels safer for slower tempo on this for the pec)
overhead rope pressdowns 2/3 - 200 x 9, 150 x 12
hammer pulldowns - 290 x 16
machine low row - 220 x 15

30 mins interval cardio

strength is still moving up in all areas, slowly but surely.
 
leg press - 870 x 22 (up 40lbs and 2 reps)
hammer leg curls - 115 x 19 (up 15lbs)
barbell curls - 145 x 12 (up 4 reps) 115 x 20
dumbbell shrugs - 125's x 25 (up 10lbs)
donkey calves - 360 x 45 (up 20lbs)

30 mins interval cardio
 
incline bench 2/3 - (2) 135 x 13, 8 (up 20lbs, pec feels good, just not quite ready for more)
lat raises - 30's x 25 (up 3 reps)
v-bar pressdowns 2/3 - (2) 180 x 12, 11 (up 10lbs)
wide d-handle pulldowns 2/3 - 220 x 10 (up 10lbs)
barbell rows - 245 x 18 (up 10lbs)
ab work
30 mins interval cardio
 
I think im going to switch to the 2 carb meals post workout and thats it. I had been doing post fasted cardio as well. What will your macros look like then? I apologize if I have over looked them.

Your a good deal larger than me so I'm only going to do 50-75gr per meal with 0 fat. Guess it will give another subject for the test.

Good log BTW!
 
on average -
300 grams of protein (50 grams/6 meals)
200 grams of carbs (100 grams/2 meals PostWO)
80 grams of fat (20 grams/4 remaining meals)

on non-weight lifting days
300 grams of protein
0 carbs
120 grams of fat (20 per meal)
 
moving along, lol....

yesterday -
squats - 425 x 3 (up10lbs)
lying leg curls - 245 x 14 (up 10lbs)
dumbbell curls - 80's x 11 (up 2 reps), 65's x 16
barbell shrugs - 585 x 8 (up 20lbs), 455 x 25 (up 10lbs)
standing calves - 400 x 22, 16
ab work
30 mins interval cardio
 
minor diet tweak as of late has dropped another 1/2" off my waist and i'm looking considerably leaner than that. don't know what my weight is, don't really care. strength is still going up and bodyfat is coming down, good enough.

incline dumbbell 2/3 - (2) 65's x 12, 10 (pec is well on it's way to recovery, up 5lbs)
military dumbbell 2/3 - 70's x 8 (up 1 rep)
overhead rope pressdowns 2/3 - 200 x 11 (up 2 reps), 170 x 25 (reg speed)
hammer pulldowns - 300 x 17 (up 10lbs and 1 rep)
machine low row - 240 x 12 (up 20lbs)
ab work
30 mins interval cardio
 
well, the 2 carb meals postWO was the biggest one. but quite honestly, those two meals filled me up so much that i couldn't squeeze in another 3 afterwards of the pro/fat meals. so, i took it down to 5 meals per day but making those meals slightly larger to compensate, yesterday for example:

meal 1) 8 egg whites, 2 whole eggs, 1/3 cup cheese - 43pro/0carb/18fat
workout - 30 grams BCAA during
meal 2) 2 cups oatmeal, 2 scoops protein - 60pro/108carb/12fat
meal 3) 10oz tilapia, 1lb sweet potatoes - 60pro/120carb/~10fat
meal 4) 12oz turkey burger, 1oz almonds, 2 cups broccoli - 65pro/0carb/20fat
meal 5) same as 4.
 
Beelzebub said:
well, the 2 carb meals postWO was the biggest one. but quite honestly, those two meals filled me up so much that i couldn't squeeze in another 3 afterwards of the pro/fat meals. so, i took it down to 5 meals per day but making those meals slightly larger to compensate, yesterday for example:

meal 1) 8 egg whites, 2 whole eggs, 1/3 cup cheese - 43pro/0carb/18fat
workout - 30 grams BCAA during
meal 2) 2 cups oatmeal, 2 scoops protein - 60pro/108carb/12fat
meal 3) 10oz tilapia, 1lb sweet potatoes - 60pro/120carb/~10fat
meal 4) 12oz turkey burger, 1oz almonds, 2 cups broccoli - 65pro/0carb/20fat
meal 5) same as 4.
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Gothca, thanks for the layout! Mine are in the evening when Im the hungriest so it works out nicely but I am stuff'd after them also.
 
thurs-
leg press - 920 x 20 (up 50lbs)
hammer leg curls - 125 x 19 (up 10lbs)
barbell curls - 155 x 12, 115 x 22 (up 10lbs)
dumbbell shrugs - (2) 135's x 21, 20 (up 10lbs)
donkey calves - (2) 380 x 45, 41 (up 10lbs)
ab work
30 mins interval cardio

sat -
incline bench 2/3 - (2) 145 x 10, 8 (up 10lbs)
lat raises - 30's x 28 (up 3 reps)
var-bar pressdowns 2/3 - (2) 200 x 11, 8 (up 10lbs)
d-handle pulldowns 2/3 - 230 x 10 (up 10lbs)
barbell rows - 255 x 15 (up 10lbs)
ab work
30 mins interval cardio
 
monday -
squats - 435 x 3 (up 10lbs)
lying leg curls - 255 x 12 (up 10lbs)
dumbbell curls - 85's x 9 (up 5lbs), 65's x 19 (up 3 reps)
barbell shrugs - 585 x 9 (up 1 rep), 465 x 23 (up 10lbs)
standing calves - 400 x 23 (up 1 rep)

today -
incline dumbbell 2/4 - (2) 70's x 10, 10 (up 5lbs)
military dumbbell 2/3 - 75's x 6 (up 5lbs)
overhead rope pressdown 2/3 - 200 x 12 (up 3 reps), regular speed 170 x 30 (up 7 reps)
hammer pulldowns - 320 x 12 (up 20lbs)
machine low row - 260 x 12 (up 20lbs)
ab work
45 mins interval cardio
 
Beelzebub said:
monday -
squats - 435 x 3 (up 10lbs)
lying leg curls - 255 x 12 (up 10lbs)
dumbbell curls - 85's x 9 (up 5lbs), 65's x 19 (up 3 reps)
barbell shrugs - 585 x 9 (up 1 rep), 465 x 23 (up 10lbs)
standing calves - 400 x 23 (up 1 rep)

today -
incline dumbbell 2/4 - (2) 70's x 10, 10 (up 5lbs)
military dumbbell 2/3 - 75's x 6 (up 5lbs)
overhead rope pressdown 2/3 - 200 x 12 (up 3 reps), regular speed 170 x 30 (up 7 reps)
hammer pulldowns - 320 x 12 (up 20lbs)
machine low row - 260 x 12 (up 20lbs)
ab work
45 mins interval cardio
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It looks like the extra carbs are doing you nicely. How do you feel about recovery time? About the same as before you added more carbs around workout time?
 
ahhhh, things have normalized. alas. training never faltered for a second, pec has regained a substantial amount of strength but i can only do sets of 25-30 nowadays until i feel it is back up to par. i continued getting leaner throughout the summer months but carbs have recently doubled on training days (600-700) in an effort to put on some quality mass during the colder months. still doing no carb days when i'm not hitting the gym. recent strength gains have been well above and beyond what i anticipated due to increased carb intake, funny just how fast and how much workouts can be effected just by tweaking your diet. anyhoo, beelze reporting back in.
 
incline barbell - 145 x 32
lat raises - 40's x 20
v-bar pressdowns - TUT 2/3 300 x 8, regular speed 220 x 40
wide d-handle pulldowns TUT 2/3 - 270 x 9
barbell rows - 315 x 14
30 mins low intensity cardio
 
awesome, i think you should get on stage. you've been hitting it hard for a while now, put yourself to the test and challenge yourself a bit further.

as for me, things are going pretty well nowadays actually. just bills to catch up on, but that's pretty much everyone's situation, at least i'm privileged enough to have 2 jobs to pay em off with. anyhoo....

hack squats - 560 x 23
lying leg curls - 280 x 10
standing dumbbell curls - 70's x 10
barbell shrugs - 535 x 16
standing calves - 400 x 29

20 mins cardio
 
incline dumbbell - 70's x 32 (pec improves slightly week to week)
machine military press TUT 2/3 - 140 x 8
skull crushers - 95 x 24
CG pulldowns TUT 2/3 - 240 x 8
seated cable rows (strict) - 280 x 14

20 mins cardio
 
Yo Beelze, it's been like 2 years... You're all cut up! Good stuff man, hope all is well!
 
i know brutha, time flies i reckon. where's ol' kwyck hiding at these days?

leg press (low/narrow)- 740 x 25
hammer leg curls - 135 x 18
dumbbell preacher - 60's x 10, 35's x 24
dumbbell shrugs - 170's x 24
seated calves - (2) 100 x 32, 28

20 mins cardio
 
incline bar - 155 x 30
lat raises - 40's x 22
v-bar pressdowns - TUT 2/3 300 x 10, reg speed 230 x 34
wide d-handle pulldowns - TUT 2/3 270 x 10
barbell rows - 315 x 15

20 mins cardio
 
HOLY SH*T BALLZ BEELZY BOY.

You on some fukking horse roids esterfied with strait clen.

Looking fukking solid and lean my man.

Adams
 
hack squats - 590 x 25
lying leg curls - wasn't feeling these, lower back was tight.
alt dumb curls - 70's x 13
barbell shrugs - 535 x 20
donkey calves - (2) 400 x max
 
incline dumbbell - 75's x 32 (up 5lbs each hand, same reps)
machine military press TUT 2/3 - 140 x 9 (up 1 rep)
skulls - 105 x 16 (up 10lbs, elbows on fire)
ez bar pressdowns - 280 x 15
close grip pulldowns TUT 2/3 - 240 x 10 (up 2 reps)
close grip seated cable rows - 280 x 15 (up 2 reps)

20 mins medium low intensity cardio
 
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