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RTS, carb cycling + IIFYM and a quest for a 1200 total

You. Are. A beast!!
 
REACTIVE TRAINING SYSTEMS
C4W5D2

Comp deads ~sumo
365x3 @8
**405x3 @9+ huge PR. No backdowns

Pin squat ~ beltless, no knee sleeves
225x3
245x3 @8 repeats
245x3 @9

Two board press
245x3 @8
265x3 @9 no back downs

Tbar rows
45x10x4

The sumo pulls was a huge PR for me. Never pulled over 390, and I pulled 405 for a triple! Although, I did have to tape my ring finger at the base right where my finger meets the palm (not where standard calluses form but on the actual finger lol) that dude started to tear :/

Calories are still 1688
Cho- 150g
Pro-155g
Fat- 52g

Friday's cheat (yes I have it planned out already )

10 or more salmon nigiri
1/2-3/4 box of cereal (maybe a pint of Icecream instead, haven't 100% decided on this)

Next week, my carbs are dropping to 140g :/

Be easy, God bless.
 
cumminslifter said:
thats rough. 400g-500g carbs a day crew
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Man when I reverse out I hope I get up around at least 300g cho cuz who doesn't love dem breadz and such?
liftandswim said:
Again, idk how you do it. Training at that level with so few calories. Props, brother
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Thanks hoss. Some days it's definitely rough lol makes that cheat meal far more enjoyable tho haha
 
tyga tyga said:
Man when I reverse out I hope I get up around at least 300g cho cuz who doesn't love dem breadz and such?


Thanks hoss. Some days it's definitely rough lol makes that cheat meal far more enjoyable tho haha
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Right now my life is a cheat meal lol. Been trying to keep it legit this week because I know this weekend out of town is going to put a lb on me, so it's been brown rice, veggies & greens, lean meats, oats, egg whites. The crazy part is I realized it's tough for me to go 3 days without a fast food meal, or a frozen pizza, or going to dinner, or some bs. I eat 75% bro foods and 25% trash lol
 
Hyde said:
Right now my life is a cheat meal lol. Been trying to keep it legit this week because I know this weekend out of town is going to put a lb on me, so it's been brown rice, veggies & greens, lean meats, oats, egg whites. The crazy part is I realized it's tough for me to go 3 days without a fast food meal, or a frozen pizza, or going to dinner, or some bs. I eat 75% bro foods and 25% trash lol
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Dang really? My pallet craves bro foods 90% of the time, well.. Until Friday rolls around. For the past month, everyday for lunch I've been eating:

3/4c couscous or basmati
150g chicken
Diced green and red peppers with onion
50g low fat sauce

Breakfast is usually avocado + egg white and some sort of grain.

Dinner may be a protein cake or protein dessert. Will cap my night with some bro meal before bed.

Over the last year or two, Ive been better about dieting. Can cheat through the week but a small meal, no need to go over board. Sub a meal with the cheat, and clean up your other meals.

Anyhow, on tap for tomorrow is;
Pause squat
Foam press
Hip thrusters
Tire flips (caloric expenditure aka cardio )
 
That's the thing - I eat 6-7 times/day, for over 3k calories certainly. So it doesn't hold me back to have, say, KFC for one meal in 14. But when you lay it out you realize, "Holy crap I eat 5 questionable meals/wk for sure" lol
 
tyga tyga said:
REACTIVE TRAINING SYSTEMS
C4W5D2

Comp deads ~sumo
365x3 @8
**405x3 @9+ huge PR. No backdowns

Pin squat ~ beltless, no knee sleeves
225x3
245x3 @8 repeats
245x3 @9

Two board press
245x3 @8
265x3 @9 no back downs

Tbar rows
45x10x4

The sumo pulls was a huge PR for me. Never pulled over 390, and I pulled 405 for a triple!
Click to expand...

Fck ya man. Are we Making the switch to sumo ;) lol
 
Super late, but caught up completely and subbed. Good work in here Tyga.
 
REACTIVE TRAINING SYSTEMS
C4W6D1

Comp squat x2 @9 4-6%
310x2 @9
295x2 @8
295x2 @9

Comp bench x2 @9 4-6%
225x2 @8
240x2 @9
230x2 @8
230x2 @9

Plate loaded dip x6-10 @8 repeats
90x10x3 ~ (pounds per side)

Weighted pull throughs
60x10
70x10
80x8

Today went surprisingly well. With the weight cut my bench is just digressing . My squat is hanging in there and my deads have increased a little. My right piriformis and lliopsoas are uber tight. Any rec to do some self MFR work there?

Thanks gents
 
I got nothing specific but if you're tight on the piriformis get on the lacrosse ball and it'll help open the hip up some easier
 
RTS
C4W6D2

Comp dead ~ sumo @10 no back off
365x2 @7
410x2 @10 ~ this is my once a cycle @10

Pin squat ~belt less, no knee sleeves 4-6% LD
225x4 @7
265x4 @9
250x4 @9

2 board bench block x3 @9 4-6% LD
255x3 @9
240x3 @8
249x3 @9

Other junk thrown in:
Lat pull down 4 sets ~ top set 140x8
Bb curl 4 sets ~ last working set 75x10

Notes-
One time in my training cycle I will throw in an @10 set. Today happened to be that day, from now on I'll be getting more repeats to get more "first reps", and more speed off the floor (in regards to deads)

Also, threw in 10 minutes MISS because I don't feel like changing my macros . So I'm actually still at

Cho- 150g
Pro- 155g
Fat- 52g

Going to stay here️ until my weight plateaus with the cardio.

Thursday is a rest day and in the line up for Friday's workout is;

Pause squat x3 @9 4-6% LD
TNG bench x4 @9 4-6% LD
Seated BB military x6-8 @9 ~myo reps no LD

Added junk;
Tire flips for cardio/functional training
Tricep extensions

Be easy and God bless!
 
RTS
C4W6D4

1.5" deficit deads ~ beltless x3 @9 4-6% LD
315x3 @9
295x3 @8
295x3 @9
275x8 AMRAP

Decline bench x8 @8 repeats
185x8 @7.5
205x8 @8
205x8 @8
205x8 @9

DB rear fly
4 sets of 12-15
Reverse pec deck rear delt
3 sets of 12-15

Donezo. I shouldn't have lifted today, I'm physically and mentally tired. Been working side jobs with my brother in-law (tile work, painting and mudding). Also, haven't slept well since Wednesday
 
tyga tyga said:
RTS
C4W6D4

1.5" deficit deads ~ beltless x3 @9 4-6% LD
315x3 @9
295x3 @8
295x3 @9
275x8 AMRAP

Decline bench x8 @8 repeats
185x8 @7.5
205x8 @8
205x8 @8
205x8 @9

DB rear fly
4 sets of 12-15
Reverse pec deck rear delt
3 sets of 12-15

Donezo. I shouldn't have lifted today, I'm physically and mentally tired. Been working side jobs with my brother in-law (tile work, painting and mudding). Also, haven't slept well since Wednesday
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I had to skip the gym today from exhaustion - sleep was full of weird dreams, woke up several times, just feel like a zombie. Also over-reached on my deadlift yesterday since I'm 3wks out, and it beat me up pretty hard.

You have to train to maintain/improve, but only if you can do so at an appropriate level. If it's a joke of a performance it's a waste of time. Get some rest, brother.
 
RTS
C4W7D3

Belt less squat x2 @9 4-6% LD
275x2 @9
265x2 @8 4% LD
265x2 @9

TNG bench x2 @9 4-6% LD
240x2 @9
230x2 @9 4% LD

Seated BB military x6-10 @9
135x7 @9

Still weighing the same. Training has been decent, I've got to remember since I've lost weight my leverages have changed right nowI can't move the same weight I did when I was heavier (10+ lbs heavier)

I'm eyeballing meets for USAPL, ADFPF and an APA meet. It'll have to be a late September meet or anytime after that... Only goal I have is to total 1200 @148. The reversal from this cut couldn't come quicker lol

Tonight's cheat was a NY style pizza joint the pregnant wife wanted. And of course since it's the celebrated "national" doughnut day, I had to grab six doughnuts
 
And it was warmer than satans toenails todayInvalid Link Removed
 
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