Big boy needs to strip out, here's the plan, plz review and critique.

Yesterdays dietary info: 2495 cals (125 [minus 27 fiber]= 98 carbs, 261 proteint [+15g bcaa], 98 fats with an estimated burn of 4037 for a deficit of 1542.

No lifting today, just a couple of bike rides, a 45 minute one and then a 21 minute ride with my youngest.

Dietary: 2824 cals (175 [minus 30 fiber] = 145 carbs, 223 protein, 133 fats) with an estimated burn of 4122 for a deficit of1298. There were also some handfuls of cauliflower, celery, bell peppers and black cherries both today and yesterday that are not included in the totals.
 
8/8/11, Day 1, wk2, Mesocycle 3
5:20-6:20

Oh BB Press 135x3, 155x3, 175x4 (A little disappointed here, got a bit cheap on the last two reps as far as depth goes. Shoulders are feeling a bit funky after those flyes Thursday. Time to eliminate those from the list of options again :(

Seated OH DB PRess 4x12 @60'sx2
12/12/12/8

DB Lateral Raise 4x10 @ 25'sx2
10/10/10/10

Seated Bent Over Rear delt raise 4x15 @25's
15/15/15/12

DB Concentration curl 4x12 at 35
12/12/8+4fr, 8.

Dietary for today (Does not include some raw veggies I also ate)

2588 cals (114 [minus 26 fiber] =88 carbs, 268 protein [+15g bcaa]122 fats) with an estimated burn of 4059 for a deficit of 1471.
 
Sounds like you are making progression.

Good luck with continuing with your transformation and diet.

I will need to be going on a better diet to slim down some myself.

taman6886 said:
8/8/11, Day 1, wk2, Mesocycle 3
5:20-6:20

Oh BB Press 135x3, 155x3, 175x4 (A little disappointed here, got a bit cheap on the last two reps as far as depth goes. Shoulders are feeling a bit funky after those flyes Thursday. Time to eliminate those from the list of options again :(

Seated OH DB PRess 4x12 @60'sx2
12/12/12/8

DB Lateral Raise 4x10 @ 25'sx2
10/10/10/10

Seated Bent Over Rear delt raise 4x15 @25's
15/15/15/12

DB Concentration curl 4x12 at 35
12/12/8+4fr, 8.

Dietary for today (Does not include some raw veggies I also ate)

2588 cals (114 [minus 26 fiber] =88 carbs, 268 protein [+15g bcaa]122 fats) with an estimated burn of 4059 for a deficit of 1471.
Click to expand...
 
Day 2, week 2, Mesocycle 3, 5A OHP Day 1
Workout started with a 5 minute warm up
5:05-6:05, duration: 1 hr.

Dead Lift: 265x3, 305x3, 340x5

Assisted Wide Grip Pull up (noted weight is BW +clothes minus assist weight)
10/10 @200, 8+2 FR and 7 + 5 sec hold @ 205.

V Bar cable row 4x12 @170

Romanian Dead Lift 4x10 @ 245

Hanging Leg raise
15+5 with bent knees, 15/10+5 (bent knee)

Dietary for today:3169 cals (170 [minus 28 fiber]=142 carbs, 255 protein [+15g BCAA], 170 fats.) with an estimated burn of 4081 for a deficit of 912.
 
may19th2001 said:
Sounds like you are making progression.

Good luck with continuing with your transformation and diet.

I will need to be going on a better diet to slim down some myself.
Click to expand...

Thanks for the encouragement Sir!

Dietary info for today: 2524 cals (160 [minus 29 fiber]=131 carbs, 249 protein [+10g bcaa], 103 fats) with an estimated burn of 3498 for a deficit of 974.

Tomorrow: Chest and tri's
 
8/11/10 Day 3, wk2 (MC3) 5A OHP Day 3
4:30-5:35 PM

Bench 190x3, 215x3, 245x4 (Bit disappointed here, wonder if the shoulder tweak from last weeks flyes is playing a role here. Next week we try for 255, if the reps are comparable, I will indeed be impressed.)

Incline DB Press 4x12 @80's
12/12/7/7

Decline Bench (in Power rack, been about 4-6 weeks since I have done these) Target was 4x8-10 @ 195 -8/6/5/6

Assisted Dip (BW+clothes minus assist weight) 4x10@ 230
10/10/10/10

Straight Bar Wide Grip cable Pushdown (Target was 4x12 @90 but 10 reps was all I could get but felt good on 2 wheel pulley)

High Pulley Stirrup Isolation curl (Looks like doing a front bicep pose with cables - am trying to find something to emphasize the inner bicep head, any tips would be appreciated)
40lbs 12/12, 50lbs 12 reps.

After the iron we did 12x45/45 HIIT at 10/10 resistance on stepper, 130 cals.

Dietary: 3110 cals (202 [minus 42 fiber]=160 carbs, 270 protein [=15g BCAA]140 fats) with an estimated burn of 4200 for a deficit of 1090.
 
Today did not quite go as planned, got called out for a crisis intervention 45 minutes before closing so I did not get to the gym. Did ride about 9.5 miles in a bit over an hour with my sister over varied terrain. Squats/Legs tomorrow AM.

Dietary for today: 2953 cals (159 [minus 31 fiber]=128 carbs, 262 protein (plus 17 grams BCAA), 151 fats) with an estimated burn of 4159 for a deficit of 1206.
 
Day 4, wk 2 (Mesocycle 3) 5/3/1. 5a OHP day 5
9:35-10;35

Squat 265x3, 305x3, 340x7 (Just enough help to keep it moving on 7th rep- this is one less rep than I hit 325 for last week.)

Paramount Squat Press -4x15 @380 (Plate weight only)

Leg Extionsion 4x12 @ 245 (New PR)
12/12/12/12 [+5 sec squeeze and hold at peek on last rep)

Lying Leg Curl 4x12@120 (targget)
12/12/11/8 [calf cramp ended last set)

Nautilus Crunch Machine 3x40 @ 120

Been a very active day. Got home after the gym and mowed my mother's yard then packed the kids in the car and took them to the lake, ate my cheat meal at Pondorosa on the way home Ribeye and buffet. Am likely over 300g protein and at least 26g BCAA.
 
Pretty quiet day today, just church and chillin' then a 7.5 mile bike ride with my sister. (She is near her goal of 350 miles for the summer starting in June, very proud of her.)

Also, started to incorporate some grapefruit into my diet, whole, fresh ruby reds for the fat mobilization and decreasing of first pass liver metabolism. Will try to get in at least once a day.

Dietary as follows: 2697 cals (195 {42 of which was from 2 grapefruit} [minus 29 fiber] for a total of 166 carbs, 213 protein [+12g BCAA], 123 fats) with an estimated burn of 3874 for a deficit of 1177.

Tomorrow starts the heavy week of 5/3/1 and I am getting stoked for it, OH BB Press! LET's do THIS!
 
Day 1, wk 3 (Mesocycle 3 5/3/1) 5a OHP day 7
5:25-6:20
Standing OH BB Press 145x5, 165x3, 185x3

Seated OH DB Press 4x12 @65's
12/12/7/6 (very pleased with this).

DB Lateral Raise 4x10
Started with 30's got 10 but they were sloppy. dropped back down to 25's, much better form 10/10/10 @25's

BO seated rear delt raise 4x15@25
15/15/15/12

Concentration curl (strict iso, no cheating) @30
12/12, 12/12, 12/12, 12/12

Standing wide grip BB Curl (Still looking for something to hit the inner head, went light, these seemed to do it.
50# 12/12/12.

Dietary for today : 2969 cals (160 [minus30]=130 carbs, 258 protein, 154 fats) with an estimated burn of 4116 for a deficit of1147. Total's include 2 red grapefruit. Am really starting to love these (maybe a bit too much.)
 
Day 2, wk 3 (5/3/2 MC 3) 5a OHP day 8
12;55-2:05 (worked out at a different Y today,)

Dead lift (found out after the fact that I actually had a 50lb bar, was supposed to go 285, 325, 360) 290x5, 330X3, 365X2.

Assisted Wide Grip Pull Up (different machine, but COME ON!)
200-6, 160x8/8/8

V bar cable row (dift machine increased weight this time)
190-12, 205-12, 235-12, 250-12

Romanian DL @250
10/10/10/10

Lying leg raise (hips off bench
20/10 (staight leg, bent knee), 15/10.

Dietary info later
 
Ok, finished the nights activity with a 40 minute bike ride with the kids.

Kind of let the carbs get a bit out of hand today but it was all pretty clean, a good portion of it came from 2.5 red grapefruits, I am becoming compulsive with those damn things.

Anyways, here is the nutritional info for today:

2646 cals (263 [minus 34 fiber]=229 carbs, 248 protein [+28g bcaa which should easily compensate for me being off my protein target by 12 protein]75 fats) with an estimated burn of 4412 for an deficit of 1766.
 
We'll have to call you ruby red!
 
Milas said:
We'll have to call you ruby red!
Click to expand...

That would definately be one name I have never been called before!

Dietary for today: 2491 cals (142 [minus 27 fiber] = 115 carbs [40 from grapefruit], 230 protein {+12bcaa), 120 fats) with an estimated burn of 3474 for a deficit of 983.
 
Ok, we have ran 9 days at 4ml/day with no sides or issues, decided to kick it up to 6 with 2 pre WO and one post WO. At that rate, we should have about 34 days worth left depending on how much has been wasted with "extraction issues." Must admit, did feel a considerable boost with the 2ml dose pre-wo, admittedly, that is very subjective. If that goes well and finances allow, I may go for a 3rd bottle to run at 8ml/day.

Have also decided that even though my shoulders feel like they could use the deload, I am going to forgo my light week and go back to week one status (5's at 65/75/85% training max/) Training maxes for this time around will be 200 for OH BB Press, 390 for Deads, 275 for bench and 390 for squats.

Day 3, wk3 (MC 3 of 5/3/1), 5a OHP day 10.

Bench 200x5, 225x3, 255x3 (Not bad, added 15 pounds and only lost a rep over last weeks 90% set)

Incline DB PRess 4x12 @80's
12/12/8/6 (Gained 3 reps over last week, gonna stay here till we are closer next week.

Decline Bench 4x8-10 @200 (Pec's and delts are pretty fried by the time we get here.) 7/6/5/5

Assisted dip (noted weight is bw+clothes and shoes minus assist weight) 4x10@237 10/10/9/8 (Bump next week)

Wide grip straight bar triceps Pushdown (3 pulley cable=more weight)
110-12/120-12/140-12/12

Seated wide grip DB Curl (Not sure what to call these, still trying to focus on the inner head. Sat down, tucked elbow into side, rotated lower arm to about a 30 degree angle relative to my thigh and curled the DB slowly to my front delt, very effective) @25's 12/12, 12/12, 12/12.

Cardio was a 20 minute bike ride with my 8 year old he seemed determined to leave me in the dust. This was "more than casual."

Dietary for today: 3140 cals (232 {minus 40 fiber} = 192 carbs {includes one grapefruit}, 264 protein {+16g BCAA), 141 fats) with an estimated burn of4338 for a deficit of 1198.
 
I'll be interested to hear what the 5aOHP does for you at the end results wise.
 
8/19/11 Day 4, wk3 (5/3/1 MC 3) 5a OHP day 11
4:50-5:50

Squat 285x5, 325x3, 360 x5 (Bumped 20 lbs, lost two reps, pretty good. Could have maybe pushed for 6 but had no spotter, did not feel like bailing and smacking my ass on the floor if I couldn't come back up.)

Paramount Squat Press 4x15 @400 (Plate weight only, this is a 20 pound bump over last week.)
15/15/15/15

Leg Extension 4x12 @ 250
12/12/8/11 (Not sure what happened on set 3 but walked around a bit and stretched before the 4th set, seems to have made a difference.)

Lying Leg Curl 4x12 @ 150
12/12/11/9

Red Ball crunches 3x40.

Dietary for today: 2962 cals (206 [minus 34 fiber] = 172 carbs [40 from 2 grapefruit], 230 protein [+28g BCAA), 138 fats) with an estimated burn of 3986 for a deficit of 1024.
 
Pretty quiet day today. 50+ minute bike ride for cardio. Drove to menards for a ceiling fan reversing switch-they don't carry them DAMN.

Dietary: 2901 cals (180 [minus 33 fiber]= 147 carbs, 250 protein [plus 12g bcaa], 126 g fat) with an estimated burn of 3901 for a deficit of 1000.
 
Day 1, wk 1 (Altered Mesocycle 4) 5a OHP day 14.
5:30-6:30

Standing OH BB Press 130x5, 150x5, 170x9 (PR here, very pleased with this)

Seated OH DB Press -4x12 @65's
12/12/10/8 (5 more reps than last week, bump to 70's next week)

DB Lateral Raise @30's
10/10/10/9 +1 PR (These were rough but got my upper arm at least parallel to the floor on all but the last rep.)

BO Cable rear delt raise (Straight arm, more focused and better pump than DB's_
20 -15/15/15/15

Concentration curls 4x12 @35
12/12, 12/12, 11/11, 8/8 (Pretty well pleased with this increase also)

Wide Grip Straight bar curls @60
3x12 (This get the inner head gorged with blood, nice pump.)

Dietary for today: 2896 cals (171 [minus 29]=142 carbs, 249 protein [+16g bcaa], +147 fats) with an estimated burn of 4059 for a deficit of 1163.
 
Day 2, wk 1(altered Mesocycle 4) 5 a OHP day 15
5:25-6:40

Dead lift 255x5, 295x5, 330X7 (matched last cycles 85% day at 325 for reps, got 8 off the floor but could not lock it out)

Assisted Wd Grip Pull Up 4x10 @210 (BW +clothes minus assist weight)
10/10/8/8 (10 pound increase over last time I was on this machine.)

v Bar seated cable row - 4x12 @ 180 (old cable again=less weight from last week) 12/12/12/12 (bump for next week)

Romanian Dead Lift 4x10 @ 255
10/10/10/10

Hanging leg raise (straight/bent knee)
15/10, 15/5, 15/5

Finished it off with 30 minutes of variable resistance cardio at 60/80/100% resistance. 165 cals.

Dietary for today:

3133 cals (216 [minus 37 fiber]=179 carbs, 292 protein [+16g bcaa]132 fats0 with an estimated burn of 4318 for a deficit of 1185.
 
Got a bit off track on the diet today for an off day. Thing is, the extra cals came from grapefruit and a late supper that was a salad with fresh tomato and swiss. (Would have saved a lot of cals if I went Italian instead of ranch) but it was all clean today.

Totals: 2918 cals (172 [minus 34fiber]= 138 carbs, 249 protein [+12g bcaa], 141 fats) with an estimated burn of 3498 for a deficit of 580.
 
8/25/11 Day 3, wk1 (Altered Mesocycle 4) 5a OHP day 17
6:00-7:05
Got a late start tonight. Things started out well, was a bit disappointing in the middle, then ended ok. Was hoping to see more strength gains on my chest work this week. The irritation in my RC is getting worse, not sure if that has anything to do with it, just tried to push through it. Gonna ice it a bit more tonight.

180x5, 205x5, 235x7 (Matched last cycles reps with 5 more pounds)

Inc DB Press @80's
12/11/6/6 (Lost some reps compared to last week, may just bump it next week to "throw down the gauntlet" to myself.

Decline BB press @205
7/5/4 (dropped to 185 to get more reps)-8.

Assisted Dip (BW +clothes minus assist weight) 245 (8 pound jump over last week.
9/7/7/6

Straight bar Wide grip Pushdown (2 pulley cable = more resistance) @90 12/12/10/10

Wide angle DB Curls @30 (for inner head)
12/12, 12/12 (Running late, had to cut it short.

Dietary for today: 3041 cals (253 [minus 44 fiber {and 2 grapefruit}]=209 carbs, 252 protein [+22 BCAA), 129 fats) with and estimated burn of 4121 for a deficit of 1080.
 
Day 4, week 1 (Altered MC 4) 5a OHP day 19.

Squats 255x5, 295x5, 330x8

Paramount Squat Press 4x15 @ 410 (Plate weight only) 10lb jump and matched all reps over last week.

Lying leg curl @130
12/12/9
Leg Press @255
12/12/12
Nautilus crunch @160
20/20/15

(Sacrificed 4th set on leg curls and extensions, had to get moving.

Dietary for today: 3022 cals, (134 [minus 29 fiber]= 105 carbs, 284 protein (plus 27g bcaa) and 148 fats) with an estimated burn of 4112 for a deficit of 1090.
 
Quiet day today, took the wee man to a minor league Baseball game, we had a blast. Came home and mowed before the sun set.

Dietary for today: 2642 cals (122 [minus 23 fiber]=99 carbs, 224 protein [+12g bcaa]140 fat with an estimated burn of 3483 for a deficit of 841.
 
8/29/11 Day 1, wk 2 (Altered Mesocycle 4). 5a OHP day 20
5:20-6:25

The Right RC is really starting to hurt but I pushed through it today. Not sure if it held me back or not.

Standing OH Press 140x5, 160x3, 180x4 (Re-racked the bar on the top pins in the squat rack after 2nd set, so set 3 at 180 started in the up position. An extra neg if you will.

Seated OH DB Press 4x12 @70
12/12/7/6 (Lost a few reps compared to last week but with a overall 10 pound bump, I can handle that. This was some intense ****. Compared to the OH BB presses, these felt good. Weird.

Db lateral raise 4x10 @ 30's (these hurt a bit also)

BO cable rear delt raise 4x15 @30

Concentration curl 44x12 @35
12/12, 12/12, 12/12, 10/10

Wide Grip BB curl
70-8/8 @60-12.

Dietary for today: 3021 cals(202 [minus 36 fiber=]166 carbs {includes 1 grapefruit}, 267 protein [+ 16g bcaa], 128 fats) with an estimated burn of 4105 for a deficit of 1084.
 
Take care of that shoulder, those kinds of injuries can haunt you if you don't...
 
Milas said:
Take care of that shoulder, those kinds of injuries can haunt you if you don't...
Click to expand...

Oh trust me, it is already. This started in around June of 2010, Doc diagnosed it as bursitis in the Rotator cuff. Got it doing incline DB flyes. Very slow healing process, damn near 9 months (because I refused to shut down) costizone, prednisone and multiple NSAID's. Thought I had it behind me till I did some flat bench flyes about 3-4 weeks ago, has gotten progressively more tender. At this point, it hurts more after chest day than delt day, which is weird. So basically I have few choices, avoid nearly all upper body work for about 2-3 weeks, try to avoid anything that really makes it hurt or finish this cycle and then take a week off. At this time, I am going with the latter option, but am considering dropping the lateral raises as these are an immediate pain spiker. Have been icing it almost nightly.

Appreciate your concern :)
 
I've had a similar shoulder issue the last 2.5 months. It's pressing movements like bench press that make it hurt more than shoulder exercises for me too. I laid off benching and did dips as my main chest building exercise since it didn't hurt my shoulder surprisingly. I'm slowly working my way back up in pressing movements, though the pain is still there, but it's much less now.
 
8/30/11 Day 2, wk 2 (Altered Mesocycle 4) 5 a OHP day 21.
4:55-6-10

Dead lift 275x5, 310x3, 350x4 (got #5 about 8inches off floor, could not lock it out.)

Assisted Wd grp Pull up: 210 (body weight+shoes minus assist weight)
10/9/8/8 +pr

V bar cable row @190 (10 pound increase from last week)
12/12/12/12 (Matched all reps at 180)

Romanian Deads 3x10 @ 265 (Reduced to 3 sets this week, just felt right)

Hanging Leg Raise (Straight/Bent Knee)
20/10, 20/5, 12/5.

Did notice some stretch marks on my biceps tonight, liking that. Am very pleased with tonight's work out. Have been a bit slack on the cardio, have a late night for work tomorrow, may do some AM cardio.

Dietary for today: 2867 cals (233 [minus 34 fiber] = 199 [and one Grapefruit], 265 protein, 107 fats) with an estimated burn of 4200 for a deficit of 1333.
 
Rolled out before work and did some cardio this AM. 31 minutes at variable resistance (60/80/100 percent max resistance), five minutes per stage with a 1 minute drop down after. Kicked it up to full go the last 60 seconds of each stage to make it more interesting, maintained over 185 SPM for the vast majority of the stages, pegged out the meter on the "sprints." 175 cals.
 
9/1/11 Day 3, wk 2 (Altered Mesocycle 4) 5a OHP day 23
4:30-5:40
Very pleased with the way it went tonight!~

Bench 195x3, 220x3, 250X6 (new PR, upped 10 pounds from last week and only lost one rep, all with a gimp shoulder)

Inc DB Press 4x12 @80's
12/12/10/8 (Added 7 reps over last week)

Smith Machine Decline Press (180-Plate Weight only, went with these to try to ease up on the shoulder some)
7/6/8 (got an attitude here), 6

Assisted Dip (noted weight = BW+clothes minus assist weight)
247lbs 6/8/6/7 (these irritated the shoulder a bit)

Wd Grip Straight Bar Push Down
140-12, 150-12, 160-12/12

Wide Grip DB Curl @ 30
12/12, 12/12
Cable Low Pulley Hammer Curl (w/Rope) @120
12/12

Finished up with 12x45/45 HIIT, 130 cals.

Dietary for today: 3268 cals (217 [minus 33 fiber]=184 carbs [includes 2 grapefruit], 265 protein [+16g bcaa], 163 fats) with an estimated burn of 4253 for a deficit of 985.
 
9/2/11 Day 4, wk 2 (Altered Mesocycle 4) 5a OHP day 24
4:35-5:35

Squat 275x3, 310x3, 350x5 (was a bit disappointed in this tonight, was hoping for 6.

Leg Press (Been a while since I used this, had to feel my way a bit)
410 -15, 460 - 15/15/14 (Big time burn)

Leg Extension (Different Machine than last week)
210-12, 220 10/10/8

Lying Leg Curl (different machine than last week)
100-12, 110 12/8/8

Decline sit up 3x15.

Dietary for today (does not include a bit of cake from a celebration at work) 3207 cals (207 [minus 38 fiber]= 169 carbs, 277 protein [+16g bcaa]148 fats) with an estimated
 
Kind of let the diet go to hell this weekend. Planned cheat day on Saturday, like a dumb ass, repeated it Sunday but have kept things pretty tight today. The shoulder seems to be feeling better but being on the computer too long irritates it. Nothing to report as far as the PH goes. Back to business tomorrow, starting the heavy phase. Lifting days will likely be Tuesday, Thursday, Friday and Sunday by necessity this week. No way I am skipping deload this time around.
 
When you say nothing to report on the PH side, could you explain? Is it doing nothing for you?
 
Milas said:
When you say nothing to report on the PH side, could you explain? Is it doing nothing for you?
Click to expand...

Sorry. Allow me to clarify. I should have said "nothing new to report on the PH side". Overall I am leaning out (based on caliper) and gaining some weight and seeing some nice strength gains. (was very pleased with 250x6 bench, shoulder issues and all). No change in libido, BP and blood glucose remain stable, no change in libido. Possibly a small amount of testicular atrophy (no objective measure) but no appreciable sides at this time. Been a nice run thus far.
 
9/6/11 Day 1, wk 3 (Altered Mesocycle 4) 5a OHP day 28
5:20-6:20 (This is my heavy week)

Standing OH Press 150x5, 170x3, 190x3 (one rep less than last cycle at 185 but the reps were much deeper and better overall form. Am pleased with this)

Seated OH DB Press @70
12/6/6/4 (Lost some reps over last week, maybe it was selling out on OH BB Presses, IDK).

Magnum Lateral Raise Machine (Looking to go easier on the gimp shoulder) 60-10, 70-10, 80-10, 90-10

Face Down (on high bench) rear delt raise @20's
15/15/15/14

Concentration Curl @40
8/8, 8/8, 8/8

Wide Grip BB curl
85-6/6, 65-12 (Meant to do all sets at 65, miscalculated and threw on an extra 20 the first 2 sets. LOL. Extra tight on the form.

Dietary for today:

3054 cals (150 carbs, 262 protein [plus 16g bcaa], 150 fats) with an estimated burn of 4059 for a deficit of 1005.
 
taman6886 said:
Sorry. Allow me to clarify. I should have said "nothing new to report on the PH side". Overall I am leaning out (based on caliper) and gaining some weight and seeing some nice strength gains. (was very pleased with 250x6 bench, shoulder issues and all). No change in libido, BP and blood glucose remain stable, no change in libido. Possibly a small amount of testicular atrophy (no objective measure) but no appreciable sides at this time. Been a nice run thus far.
Click to expand...

Cool, thanks!
 
Dietary for today: 2488 cals (179 carbs, 208 protein [+12g bcaa], 92 fats) with an estimated burn 3569 for a deficit of 1081.
 
taman6886 said:
Dietary for today: 2488 cals (179 carbs, 208 protein [+12g bcaa], 92 fats) with an estimated burn 3569 for a deficit of 1081.
Click to expand...

Nice cardio day. 190 OH press is MEAN!!

Subbed along. I'll be reading more of this log later. :)
 
mattrag said:
Nice cardio day. 190 OH press is MEAN!!

Subbed along. I'll be reading more of this log later. :)
Click to expand...

Welcome aboard and thank you Sir. In all fairness, I think it is only fair to warn you that at this time, I am not so much focused on cutting but rather maintaining and increasing strength.
 
Day 2, wk 3 (5/3/1 altered mesocycle 3) 5a OHP day 30.
5:05-6:15

Dead lift -290x5, 330x3, 370x3 (Very happy with this, but was told by an older gentleman whom I trust that I am using too much back and need to drop my bottom and pull more with my legs, will be able to handle more weight then. Will work on amending this during my deload next week. Regardless this is plus 10 pounds with 2 more reps than my last heavy week)

Assisted Pull up 215 - 8/8/8/6+PR

V bar cable row @ 190
12/12/12/12

Romanian Dead lift @ 275
10/10/8

Hanging leg raise (straight/bent)
15/15, 15/10, 10

Dietary for today: 3011 cals (175 carbs, 255 protein [plus 16g bcaa], 142 fats) with an estimated burn of 4145 for a deficit of1034.

Did note that my back felt really tight during DL warm ups, not sure if this was muscular or back pumps but given the input I got tonight regarding the DL's, I am leaning towards muscular. If it continues, will add some Taurine to the regimen and if that handles it, we will no what it is.
 
taman6886 said:
Welcome aboard and thank you Sir. In all fairness, I think it is only fair to warn you that at this time, I am not so much focused on cutting but rather maintaining and increasing strength.
Click to expand...

I think aesthetics are good, but strength is better ;)
 
taman6886 said:
Day 2, wk 3 (5/3/1 altered mesocycle 3) 5a OHP day 30.
5:05-6:15

Dead lift -290x5, 330x3, 370x3 (Very happy with this, but was told by an older gentleman whom I trust that I am using too much back and need to drop my bottom and pull more with my legs, will be able to handle more weight then. Will work on amending this during my deload next week. Regardless this is plus 10 pounds with 2 more reps than my last heavy week)

Assisted Pull up 215 - 8/8/8/6+PR

V bar cable row @ 190
12/12/12/12

Romanian Dead lift @ 275
10/10/8

Hanging leg raise (straight/bent)
15/15, 15/10, 10

Dietary for today: 311 cals (175 carbs, 255 protein [plus 16g bcaa], 142 fats) with an estimated burn of 4145 for a deficit of1034.

Did note that my back felt really tight during DL warm ups, not sure if this was muscular or back pumps but given the input I got tonight regarding the DL's, I am leaning towards muscular. If it continues, will add some Taurine to the regimen and if that handles it, we will no what it is.
Click to expand...

For the standard deadlift try to remember to keep your shoulders back/behind the bar. So that you are pulling it up and back towards you.

If you wanna see this go look up youtube's Dave Tate's deadlift help or something like that. I've pulled my back around 5 times on the deadlift cause i'm an idiot. Hopefully it happens no more....
 
mattrag said:
Nice cardio day. 190 OH press is MEAN!!

Subbed along. I'll be reading more of this log later. :)
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no offense but 190lbs OH press for 3 reps is MEAN for someone <190lbs and natural.

props on the weightloss, though
 
soontobbeast said:
no offense but 190lbs OH press for 3 reps is MEAN for someone <190lbs and natural.

props on the weightloss, though
Click to expand...

None taken. It's more about where I am going than where I have been. As to the "natural part" admittedly I violated that line in November of 2010 with a Halotest run. 5 a OHP is only the second PH/DS I have ever run, so it is not like I have been doing this stuff for years. None the less, your point remains, at my size 190x3 is not "impressive". Then again, I have never lifted to impress anyone, what I do I do for me :)
 
9/9/11 Day 3, wk3 (Altered Mesocycle 4) 5a OHP day 31
5:10-6:15

Bench 205x5, 230x3, 260x3+1 FR. Must be my week for form checks. Spotter informed me that I was bringing the bar down on my mid to upper chest and need to move it down a bit. Did not even realize I was doing this. 5 more pounds and matched reps from last heavy week here.

Incline DB Press @ 85's
12/11/8 +1PR. (Shoulder really started hurting here so I backed off)

Decline Bench @185
10/10/8

Assisted Dip (BW+shoes etc minus assist weight) 258
8/8/5

Wide Grip straight bar pushdown
160-12/12, 170-12/12

Did 60/80/100 percent max resist on stepper for 5 minutes/stage with a one minute drop down, sprinted the last 60 seconds of each stage. Up and down the ladder so to speak. 31 minutes (includes warm up and cool down) for 165 cals.

Dietary for today: 3281 cals (220 carbs, 265 protein [+18g bcaa], 140 fats) with an estimated burn of 4199 for a deficit of 918. Lots of fresh fruit today including grapefruits, nectarines and white and black grapes.
 
9/11/11 dAY 4, Wk 3 (Altered Mesocycle 4) 5a OHP day 33
1:30-2:30 pm.

Squat: 290x5, 330x3, 370x3 (Am very happy with this, these were the tightest, deepest "heavy" squats" I think I have ever done. Got down to parallel and paused "in the hole" before I came back up, complete control. Could have maybe squeezed out 1-2 more reps, but had no spotter and did not want to blow the moment so to speak by bailing or getting cheap!)

Paramount Squat Press: @430 (plate weight only)
15/15/15/15

Lying Leg Curl (Different machine = more weight than last week)
120-12, 130-12/12/9

Leg Extension (Different machine = more weight than last week)
260 - 12/12/12/12

Nautilus Ab Crunch @ 160
25/25/20
 
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