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

Kept it pretty tight today on the diet: 2800 cals in (119 carbs, 240 protein [+28G BCAA], 138 fats) with an estimated burn of 3986 for a deficit of 1186.
 
9/12/11, Day 1, wk 4 (Deload/Volume Reduction week) 5a OHP day 34
5:15-6:50

Just focused on form and mind muscle connection tonight. I needed this deload. Hopefully, the shoulder can heal up some.

OH BB PRess (5's) 80, 100, 120

OH DB Press 4x12 @35's

DB Lateral Raise 4x10@10

Face Down Rear Delt DB Raise 4x15@10's

Concentration Curls 3x12 @20's

Wide Grip BB Curl 3x12 @40

Finished up with 15x45/45 HIIT for 142 cals.

Dietary for today: 2913 cals in,(165 carbs, 250 protein [plus 18g BCAA], 132 fats) with an estimated burn of 3701 for a deficit of 788.
 
man, look like you're killing it!!

You still incorporated a planned deload week even on the PH? I know many push through it and start their next meso cycle. But I believe deloads are important regardless! Good call!
 
mattrag said:
man, look like you're killing it!!

You still incorporated a planned deload week even on the PH? I know many push through it and start their next meso cycle. But I believe deloads are important regardless! Good call!
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I actually skipped the deload last mesocycle and think I am now basically paying for it. It would have timed out at week 2 of the PH, which is when most loggers noted a significant swing in strenght, so I did 3 weeks, back to week 1 with new Training maxes and finished out my heavy week Sunday. Need to let the shoulder and elbow heal some.
 
taman6886 said:
I actually skipped the deload last mesocycle and think I am now basically paying for it. It would have timed out at week 2 of the PH, which is when most loggers noted a significant swing in strenght, so I did 3 weeks, back to week 1 with new Training maxes and finished out my heavy week Sunday. Need to let the shoulder and elbow heal some.
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Totally with you on that one~!
My elbow, shoulder and forearm tendon are BEAT UP.

I was thinking of dropping the bench all together from my next meso cycle just because I've been getting odd shoulder pain (like tightness) when I reach the lower portion of my bench press rep.

What do you follow for accessory work?

And what are your thoughts so far on the PH? I wasn't planning on doing a cycle cause my wife kinda said we have to save EXTRA hard. But now she thinks I can have my usual $500 allowance (including food). Food aside that's around 150-200 depending on what i'm eating. So I can run a cycle if I play it smart.
 
mattrag said:
Totally with you on that one~!
My elbow, shoulder and forearm tendon are BEAT UP.

I was thinking of dropping the bench all together from my next meso cycle just because I've been getting odd shoulder pain (like tightness) when I reach the lower portion of my bench press rep.


What do you follow for accessory work?

And what are your thoughts so far on the PH? I wasn't planning on doing a cycle cause my wife kinda said we have to save EXTRA hard. But now she thinks I can have my usual $500 allowance (including food). Food aside that's around 150-200 depending on what i'm eating. So I can run a cycle if I play it smart.
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I use a BB variation of 5/3/1, it is detailed here:

Invalid Link Removed

As to the PH, I have been very pleased with the 5 a OHP run. Think I have seem some good results, it is on sale at this time at Taurus' web site for 35.00 vs 40.00, is competively priced. I have noted no real sides (other than maybe the joints drying out a bit due to the AI that is in the formula) and PCT can be handled cheaply with basic OTC products, no liver toxicity and has not impacted my blood pressure. Would not be a bad way to go IMO.

Hope you find this helpful!

T
 
Thanks man!
I'll check it out.

I've tried a few other PHs, just interested in this one.

Strength/mass/aggression? Any idea what this one is geared towards? Glycogen storage etc.?
 
mattrag said:
Thanks man!
I'll check it out.

I've tried a few other PHs, just interested in this one.

Strength/mass/aggression? Any idea what this one is geared towards? Glycogen storage etc.?
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I would say mostly strength and mass as the target hormone is Stanalone/DHT once it is broken down. I did note a mild increase in irritability after a few days but that passed quickly and may have been related to some other things going on in my life. It is a lean/dry gainer.
 
taman6886 said:
I would say mostly strength and mass as the target hormone is Stanalone/DHT once it is broken down. I did note a mild increase in irritability after a few days but that passed quickly and may have been related to some other things going on in my life. It is a lean/dry gainer.
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Ah thanks!!
Maybe I'll give it a run for winter. :)
 
9/13/11 (Deload Day 2) 5a OHP day 35
10:10-10:55 Again used this day to focus on form, nice slow reps.
DL (5's) 155, 195, 235

Wd Grip Pull Down 4x10 @100

V Bar Row 4x12 @100

RDL 4x10 @ 135

Lying Leg Raise (Hips off end of bench) Straight/Bent
20/10, 20/5, 8/3
 
Dietary for today: 2780 cals in (150 carbs, 242 protein [plus 24g BCAA], 121 fats) with an estimated burn of 3770 (lifting and mowing yard mostly) for a deficit of 990.

Think I am about getting ready to start cutting again. Got a chance to start logging NTBM's RS Transaderm, want to see how that helps out. Shooting for 240/245. WHEN I pull the trigger on this, we will pull back to 2800/2400 cals and under 125 carbs on lifting days, under 100 on on non-lifting days or I may just give lean gains/IF a shot as I have already worked the number on a plan for that.
 
taman6886 said:
Dietary for today: 2780 cals in (150 carbs, 242 protein [plus 24g BCAA], 121 fats) with an estimated burn of 3770 (lifting and mowing yard mostly) for a deficit of 990.

Think I am about getting ready to start cutting again. Got a chance to start logging NTBM's RS Transaderm, want to see how that helps out. Shooting for 240/245. WHEN I pull the trigger on this, we will pull back to 2800/2400 cals and under 125 carbs on lifting days, under 100 on on non-lifting days or I may just give lean gains/IF a shot as I have already worked the number on a plan for that.
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LGs has been great for me. Im also going to log RS Transaderm Next month. Looking forward to leaning out even more!
 
Ok, made up my mind. Gonna shoot for 245. Caloric and carb restriction starts today. Blew my cheat meal yesterday, will not have another for at least 9 days (weekend after next.) Intake target will be under 2800 cals on lifting days with no more than 125 carbs, 2400 on non lifting days with under 100 carbs. Will again start taking weekly measurments. Will go with yesterdays number for our start. 271, 41.5 in waist. Have gained about 13 pounds from when I lightened up on the restrictive diet, but it is all pretty lean given the waist is the same measurement.

Will be bridging from 5a OHP to RS Transaderm, which will be logged in a separate thread here and on M&M. Be nice to see how that works for helping me to continue to lean out and maintain/gain mass/strength.
 
taman6886 said:
Ok, made up my mind. Gonna shoot for 245. Caloric and carb restriction starts today. Blew my cheat meal yesterday, will not have another for at least 9 days (weekend after next.) Intake target will be under 2800 cals on lifting days with no more than 125 carbs, 2400 on non lifting days with under 100 carbs. Will again start taking weekly measurments. Will go with yesterdays number for our start. 271, 41.5 in waist. Have gained about 13 pounds from when I lightened up on the restrictive diet, but it is all pretty lean given the waist is the same measurement.

Will be bridging from 5a OHP to RS Transaderm, which will be logged in a separate thread here and on M&M. Be nice to see how that works for helping me to continue to lean out and maintain/gain mass/strength.
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Sounds good!
Looking to see you get ripped up!!
 
mattrag said:
Sounds good!
Looking to see you get ripped up!!
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Thanks Mattrag.

Day 3, wk 4 - deload week (Altered Mesocycle 4) 5a OHP day 37
5:20-6:00 pm

Bench (5's) 110, 135, 155

Inc DB Press 4x12@45

Decline BB press 4x10 @ 95

Assted Dip 4x10 @ 125

Straight Bar wd grip PD 4x12 @90
Finished it up with 15x45/45 HIIT at max resist for 151 cals. Post Cardio BP was 128/75

Dietary for today: 2780 cals (86 carbs, 256 protein [+16g BCAA), 155 fats) with an estimated burn of 3727 for a deficit of 961.

5a OHP run is done, will be bridging to RS Transaderm. Will post link to that log here later but will continue to report dietary info and weigh ins here for the added accountability.
 
taman6886 said:
Thanks Mattrag.

Day 3, wk 4 - deload week (Altered Mesocycle 4) 5a OHP day 37
5:20-6:00 pm

Bench (5's) 110, 135, 155

Inc DB Press 4x12@45

Decline BB press 4x10 @ 95

Assted Dip 4x10 @ 125

Straight Bar wd grip PD 4x12 @90
Finished it up with 15x45/45 HIIT at max resist for 151 cals. Post Cardio BP was 128/75

Dietary for today: 2780 cals (86 carbs, 256 protein [+16g BCAA), 155 fats) with an estimated burn of 3727 for a deficit of 961.

5a OHP run is done, will be bridging to RS Transaderm. Will post link to that log here later but will continue to report dietary info and weigh ins here for the added accountability.
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nice deload day :D

On the road to getting LEAN!
 
Dietary for today: 2707 cals (132 carbs, 261 protein [plus 18 bcaa], 123 fats) with an estimated burn of 3637 for a deficit of 930.
 
Pretty quiet day today, rode the bike for about 35 minutes mowed mine and my mother's yard. (about 1.5hrs invested in that, mostly riding but some push mowing.)

Have kept the diet very tight today: 2282 cals (91 carbs, 241 protein [plus 30g BCAA]101 fats) with an estimated burn of 3938 for a deficit of 1656. Not sure if it is just my body drying out and responding to the carb reduction or the Transaderm or a combo of both, but I am starting to see some subtle increases in vascularity of my arms.
 
Day1, wk1 (Mesocycle 5) RS Trans day 3.
3:23-4:18 Damn Toledo station carried the Browns' game plus I had 100g Baked potato with the sirloin, so that clinched it, we headed for the gym. Shoulder was still a bit tender but much improved from prior to my deload. Started added some light RC movements before all upper body days.

Finished up with 32 minutes of 5 stage hills profile - 180 cals burned.

Dietary actually was damn tight today: 2478 cals, (121 c arbs, 277 protein [plus 42g BCAA], 91 fats) with an estimated burn of 4045 for a deficit of 1567. If anything, the deficit is a bit too much, but with 277 protein and 42 BCAA, I think we are ok as far as protecting the mass.
 
9/19/11 Day 2, wk 1 (5/3/1 Mesocycle 5) RS Transaderm Day 4
5:25-6:25

Started with a 5 minute warm up and some light sets. May have just been the ****ty rainy day, but did not feel "into it" till we got to the sell out set on DL's.

Dead Lift 260x5, 300x5, 340X9 This is 10 more pounds and 1 more rep than last time at 85%, Pretty sure it is a PR also. Am geeked about this

Assisted Chin up (Focused on nice full range, noted weight is bw +shoes and clothes minus assist weight)
213 - 10/10/7/5

BO DB Row @85
12/12, 12/12, 12/10

Romanian Deadlift @ 275
8/8 (lower back started to tighten up here, so I stopped here, may be back pumps but don't think so)

Since I am a day ahead on the schedule, I will do cardio and lower ab work tomorrow.
 
Since we were ahead of schedule on the lifting, just did some Cardio and lower ab work after the job today. Dietary for today: 2346 cals, (120 carbs, 262 protein [plus 24g bcaa], 94 fats.) estimated burn of 3584 for a deficit of 1238. A bit off on my macros but not really worried as 32g of the carbs came from grapefruit which aids in fat metabolism and decreased insulin resistance.
 
Just a touch off on the plan for today, but pretty tight overall. Just work and the drive too and fro for activity.
2440 cals (118 carbs [again, 32 from grapefruit], 236g Protein [plus 12g bcaa], 117 fats) with an estimated burn of 3466 for a deficit of 1026. Tomorrow, back to the iron.
 
Ok, todays work out suck. Forgot my wallet, lunch was basically 2oz Beef Jerky,1 grape fruit and a 44g bag of salted peanuts. Hitting the iron on 1200 cals sucks when you hit the gym in a deficit. Good for stripping I guess, bad for moving iron. Also shortened the work out up a bit as I started to feel half sick after a few sets.
9/22/11 Day 3, wk 1 (Mesocycle 5) RS Trans Day 7.

5:30-6:10

Bench: 185x5, 210x5, 240X6

Inc BB Press -85's
10/9/7

Assisted Dip - 241
8/8/8

Magnum Vertical Bench @ 180
10/6

Wide Grip Straight bar push down
160-12, 170-12/12

Dietary for the day: 2422 cals (98 carbs, 236 protein [plus 30g BCAA], 116 fats) with an estimated burn of3861 for a deficit of 1449.
 
Keep it up! I think I would die on that little food, LOL! If I ever forget my lunch, I get really bummed because to buy as much food as I eat costs a minimum of $10 from chipotle, etc.
 
9/23/11 Day 4, wk 1 RS Trans day 8
5:15-6:20
Almost deferred this till tomorrow but pushed myself into the gym. Felt pretty good once I got going.

Squat - 260x5, 300x5, 340x7

Leg Press @ 480
15/15/15/15

Leg Extension @ 210
12/12/10

Lying Leg Curl @ 110
12/12/12

Cable Crunch - 2 sets of 30.

Cheat day dietary wise. Output on the day 4098.
 
Not much activity today except 3 hours in the crawl space eunder my house with my brother in law (great guy) patching holes in the duct distribution box under the furnace. Anyways, kept the diet pretty tight today: 2433 cals (104 carbs {includes 2 grapefruit], 232 protein [plus 12g bcaa], 110 fats) with an (under)estimated burn of 3321 for a deficit of 888.
 
Kept it very clean today. Salads, cottage cheese, tuna, smoked ham, lots of fresh fruit and some Myo protein. May have went a bit overboard on the grapes etc but it was all clean today. Only activity was football (GO LIONS! ROAR!!!!!!!!!!!!!)

Anyways: 2451 cals (100 carbs [includes multiple grapefruit but not the grapes or an apple}], 206 protein [plus 12g bcaa], 125 fats) with a lazy day burn of 3321.
 
9/26/11 Day 1, wk 2 (RS Trans Day 11)
5:30-6:30

Standing OH BB Press 145x3, 165x3, 185x4

Seated OH DB Press - 70's 12/9/9/6

Cable Lateral Raise 30
10/10/10

Face Down Rear Delt Raise 20's
15/15/15

Hammer Curl (Strict form) 35's
12/12/12

Wide Grip BB curl @ 70
12/10.

Cardio time was limited, hit 10x 45/45 HIIT, 90 cals

Dietary for today: 2631 cals (129 carbs, 259 protein [+18g bcaa], 121 fats) with an estimated burn of 4108 for a deficit of 1477 (does not include a handful of grapes and a few cashews)
 
Rolled out early and hit some pre-work cardio. Variable resistance recimbant elliptical 80/90/100% max resist at 5 minute intervals, one minute step down after each phase and all out sprint at each stage minutes 4-5. 150 cals. Plan on keeping the diet very tight today, weigh in tomorrow.
 
Kept it good and tight today. 2405 cals (108 carbs [mostly from grapefruit and apples], 227 protein [+18g BCAA], 113 fats) with an estimated burn of 3563 for a deficit of 1158.
 
A bit disappointed today. Scale still reads 271. tape of waist =41.5, so no notable progress. Guess I really do need to chill on the fruit a bit.
 
taman6886 said:
A bit disappointed today. Scale still reads 271. tape of waist =41.5, so no notable progress. Guess I really do need to chill on the fruit a bit.
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yea maybe cut back on the carbs, or oddly try lowering your protein. might have appetite issues but 1g/lbm might be enough for you, and you can keep carbs and fats high enough to keep up the workload.
 
Dietary for today: 2685 cals (117 carbs, 240 protein [+24g bcaa], 131 fats) with an estimated burn of 4004 for a deficit of 1319.
 
With the low back pain, I opted for a rest/cardio day. 80/90/100% progressive resistance, 6 minute cycles with one minute step down, "sprinted" the last 60seconds/phase. 35 minutes total, 162 cals.

Dietary for today:

3521 cals (99 carbs, 232 protein [+12g BCAA], 125 fats) with an estimated burn of 3564.

Not sure why, been feeling really pissy lately. Don't think it is the trans, just in a bit of a funk. This too shall pass.
 
Nice heavy squat work today, hit 360X6 good and deep reps. Anyways, dietary for today:2799 cals, 237 protein [+24g BCAA), 135 fats) with an estimated burn of 4128 for a deficit of 1329. 40 of the carbs were from 3 small to medium grapefruits.
 
First, congrats on the life change. Quitting smoking and working to get healthy are something most take for granted, but they are major and props to you for a good start. I see a couple of things I will comment on, I intend no rudeness, nor do I intend to bash you. I have in the course of six years lost over 200 lbs, gained some, lost some, and currently am losing weight (not working to, just working on building strength and the pounds leave as the muscle builds) fairly fast. Whatever the exact goal, strength building or weight loss, or both, remember, losing weight requires negative net calories, and building requires positive net calories.... so however you eat, just keep in mind the harder you work, the more you eat, the less, well then intake needs to be less. overcomplicating things will lead to an "f-it" attitude most easily, you sound like you know your body well, I understand that as I have had to either learn my body or fail... so just beware the over complication that many screw themselves up with. On a side note, there are limits to what one can build to, usually decided by medical conditions or simply one's genetic limits, working to slowly gain power works to lower fat more rapidly that hitting a wall and stalling out. I found out while dropping fat to enlist in the Army back in 2007 that the more fat I lost, the better I could build afterwards. (not that everyone works that way, but it was a breakthrough for me.) good luck, and keep working at it!!!!!!!!!!!!!!
 
Thanks for your backing fella's!

10/3/11 (Where the hell is this year going?) Day 1, wk 3, Transaderm Day 18
5:35-6:35

Standing OH BB press 155x5, 175x3, 195x2

Seated OH DB Press @ 75's
11/7/6/6

DB Lateral Raise
20's-10, 25's - 10/10

Hammer Curl @40's 12/8/8

Wide Grip BB Curl @ 75
12/12

Face Down Rear Delt Raise @ 20's
15/15/12

Dietary for today: 22542 cals, 154 carbs, 233 protein {plus 18g BCAA}, 104 fats) with an estimated burn of 4051 for a deficit of 1509.
 
Deads - 300x5, 340x3, 380x3 (PR )

Assisted Chins 222
8/8/8/6 (almost a 10 pound increase over last week)

Seated V bar cable row 200
12/12/10 (last set used a long hold and squeeze at peak contraction)

Back Extension (my lower back/hips have continued to feel a bit tight, so I just went body weight with these)
25/25

Hanging Leg Raise (straight/bent knee)
25/10, 15/5

Did some stretching and a bit of foam rolling after this.

Dietary for today: 2824 cals (107 carbs, 260 protein [plus 24g BCAA], 143 fats) with an estimated burn of 4013 for a deficit of 1189.

Tomorrow, plan on rolling out before work and get in some cardio which I have neglected due to time constraints (Family and football)
 
gotta love those subtle changes.... I forced myself to not look in a mirror (below my neck) for 6 weeks, looked after that and dropped my jaw, those veins sneak up on ya! bravo on your success!
 
Hit up some pre-work cardio today, kept the diet pretty tight: 2444 cals (102 carbs, 230 protein [plus 24 g bcaa], 115 fats) with an estimated burn of 3574 for a deficit of 1130.
 
10/6/11 Day 3, wk 3 (Transaderm Day 21)
5:10-6:10 Bit disappointed with the way things went tongight, was really hoping for 3-4 reps at 265. No huge set back, just keep on keepin' on.

Bench - 210x5, 240x3, 265X2+1 FR

Flat DB Press @ 75's (dropped some weight to check form, all reps touched chest or sides, slow reps)
12/12/12/9

Incline BB Press (down to clavicle)
145x10, 165x6

Assisted dip @ 249
10/8/7

Close grip bench (focused on keeping elbows tight)
160 - 10/9/9

Dietary for today: 2757 cals (136 carbs {includes 3 grapefruit}, 244 protein {plus 24g BCAA}, 132 fats) with an estimated burn of 4004, deficit of 1247.
 
Putting up impressive numbers bro.
What weight and bf you sitting out now?
 
runner_79 said:
Putting up impressive numbers bro.
What weight and bf you sitting out now?
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Still hanging around 270 but am confident that I am still leaning out some. Don't really have a reliable way to measure BF, but caliper totals have been dropping.
 
Some pre-work cardio today but had to cut it a bit short as I was already running late. 24 minutes on random hills profile, 104 cals, day long burn :). Not sure if I am gonna knock out the squats tonight, will depende on how I handle lunch I guess.
 
10/7/11, Day 4, wk 3 Transaderm Day 22

Squat -300x5, 340x3, 380x3

Leg Press - 500x15, 590X15/15 (really stepped it up here)

Lying Leg Curl (Magnum Machine)
115-12/12/11

Leg Extension (Magnum Machine)
210x12, 220X 12/12

Nautilus Ab Crunch @ 160
15/15

Dietary for today: 2774 cals (168 carbs, 277 protein [plus 30g BCAA], 99 fats) with an estimated burn of 4122, deficit of 1378. Hit the whirlpool for a bit after the iron, feels good.
 
Just finished reading through your entire log! Congrats on making the life change! I'll be subbed mate and I'm looking forward to how things work out for you! Keep up the good work. Can I make one suggestion?? Have you tried reverse pyramid?? It's where you start at your heaviest weight and work your way back down while keeping it in your target rep range. Ever since I tried working out this way my gains shot up! Good luck!
 
Lukef2000 said:
Just finished reading through your entire log! Congrats on making the life change! I'll be subbed mate and I'm looking forward to how things work out for you! Keep up the good work. Can I make one suggestion?? Have you tried reverse pyramid?? It's where you start at your heaviest weight and work your way back down while keeping it in your target rep range. Ever since I tried working out this way my gains shot up! Good luck!
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Nope, have pyramided in the past, but never reversed pyramid. Interesting idea, will have to keep that in the tool bag. ATM, I am pretty well happy with what I got going on with the 5/3/1.

Not much activity today, kept it pretty tight coming off of yesterday's cheat day. Wanted to get in a bike ride, but it was not in the cards. 2220 cals( 97 carbs, 189 protein [plus 24 BCAA, 107 fats.) estimated burn of 3321 for a deficit of 1101
 
When you do estimated burn are you assuming your BMR plus your activity total? Or just activity level?
 
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