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TGR's Cheetos Chraining

wasme said:
Not specifically yours tcslick

How are things with you? Have a log going?
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I was thinking petes "pumped them pipes" and "wife's foot" lol.

Things have been great! Shortly after wrapping up my finaflex log I messed up my back and then pulled a hamstring.... But I'm just now getting back up to where I was on DL's and SLDL's and squats so I hope the numbers keep going up... Yep I do have a Invalid Link Removed going right now. I'm on the same workout schedule as before still doing doubles in the lifting gym and at my MMA gym. My buddy just picked up a few bottles of Ignite2 the other day. I'm still recommending it; loooove it!
 
Now that I'm done pumping my pipes and the swelling has subsided...

I want to thank Kenpo for this:

kenpoengineer said:
Per suggestion I researched the "Anabolic Burst Cycling of Diet and Exercise (ABCDE or Delta 1250) diet. Easy enough to follow:

BWx(12to14)= Maintenance Calories
Do a 5 day diet phase of Maint minus 500 cals then
a 5 day bulk phase of Maint plus 750 cals;
repeat for 40 days.

Lifts should be high reps(8-12/10-15) with low rest periods(30-60swcs) and superset everything.

Starting diet phase tomorrow.
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MrKleen73 said:
Perfect the one you found was the newest one with the shorter bursts. If you want to make it more of a bulk you can run it 10 days surplus and 4-5 days in a deficit. Just play with the lengths of each until you feel you are getting the results you want. If done correctly you can expect 1-2 lbs of muscle in a month while leaning up and that is if done natural, if you add in anabolics it is going to be even better.
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I think I'll start this Monday. Probably 5/5.
 
RegisterJr said:
Now that I'm done pumping my pipes and the swelling has subsided...

I want to thank Kenpo for this:





I think I'll start this Monday. Probably 5/5.
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Very cool principle. Seems legit on paper - very excited to hear your thoughts on it! Nice work getting back into the gym like a boss. Strength will go back up in time, but as others stated, that's not terribly relevant from a physique-altering perspective. Lifting intensely with the right weights is what you're after.
 
wasme said:
Interested to see how this goes for you too... might give it a whirl too.
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I think it'll be easier for me to hold to such low calories knowing that it's only for 5 days.

I really need to go read up on it though.
 
Ok, quads are a little sore. Think I'm going to do some front squatting for my first time though. Just play around with it and see how it feels. Nothing too heavy.

Then... I dunno.

OHP and calves? We'll see when I get there. Don't want to do to much leg damage because I'll probably start MD leg day on Monday.

Calories were outta control the last two days. I didn't count, but probably close to 4K both days. However, I probably had a relatively decent macro split.

Have to dial all things in Monday. It's Easter weekend, so, yeah... Food...

Back on the scale Monday too.

On the bright side. I'm having my first normal BM since the weekend. I'll post pics later.

The only thing that has changed in my diet is adding Stimul8, dropping creatine from 5g to 2.5g, and not any broccoli. Fibers have been really high though. Could be the ephedrine too.
 
RegisterJr said:
I think it'll be easier for me to hold to such low calories knowing that it's only for 5 days. I really need to go read up on it though.
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I agree that a 5 day mindset makes it easier to hold to the low calories. Here is a good explanation:
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Barbell Front Squat 205
Approx 60s rests.

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 165x3
Set 6 : 185x1
Set 7 : 205x1
Set 8 : 135x5
Set 9 : 45x5

These felt awkward, and different. I like them...

|
Barbell Shoulder Press 155
*Super set with calf raises.

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x3
Set 5 : 155x0
|
Seated Calf Raise 240
*Drop sets, slow movements with pause at the top.

Set 1 : 180x10
Set 2 : 135x12
Set 3 : 90x12
---
Set 4 : 135x20
Set 5 : 90x12
Set 6 : 45x20
---
Set 7 : 135x16
Set 8 : 90x10
Set 9 : 45x13
|
Dumbbell Shoulder Press 49.33
*One drop set. Too much going on at the DB racks...

Set 1 : 40x7
Set 2 : 30x4
Set 3 : 20x4
|
Cable Rope Face Pull 233.33
*Started with cable at top, dropped closer to bottom every 10 reps.

Set 1 : 70x70 or 80

Crazy pump!
|
Dumbbell Bent Over Delt Raise 26
*No break from FP's to this

Set 1 : 20x9
|
Band Lateral Raises 10
*No break from Bent Raises to this. Used 10# band.

Set 1 : 10 Laps/Reps
|
Notes:
 
You were on fire today brother. 205 front squat! Nice!
 
kenpoengineer said:
You were on fire today brother. 205 front squat! Nice!
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Thanks Kenpo! They feel really weird on my shoulders and seemed to hit my quads more than back squats do. I want to try them again when I don't have sore quads.

When I didi the 205 though, on the way up I was a little wobbly.
 
Hell ya 205 on front squat, your workin it! Great shoulder workout, I bet they were pumped up nice to match your pipes
 
Solid session brother. I have only tried front squats once, and it was a fair bit of time ago. But after Kleen's discussion on it I too am ready to bite the bullet and give it another try. I remember the awkwardness.. but supposed to be easier on the back with the right form.

Happy Easter to all. A day off is always nice! (from work)
 
kenpoengineer said:
I agree that a 5 day mindset makes it easier to hold to the low calories. Here is a good explanation:
Invalid Link Removed
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Hmm.. I wonder if my BF should be a little lower, maybe closer to where I was pre-surgery, before starting this. Or, doing a 10-deficit/5-surplus split instead.

That's what I think I'll start with. 10/5, then 5/5, then maybe eventually 5/10 like Kleen recommended.
 
Ordered my glasses today. 3 pair, actually. I went with progressive glasses, one of which is polarized sunglasses.

Talk about expensive...
 
RegisterJr said:
Barbell Front Squat 205 Approx 60s rests. Set 1 : 45x5 Set 2 : 95x5 Set 3 : 115x5 Set 4 : 135x5 Set 5 : 165x3 Set 6 : 185x1 Set 7 : 205x1 Set 8 : 135x5 Set 9 : 45x5 These felt awkward, and different. I like them... | Barbell Shoulder Press 155 *Super set with calf raises. Set 1 : 45x5 Set 2 : 95x5 Set 3 : 115x5 Set 4 : 135x3 Set 5 : 155x0 | Seated Calf Raise 240 *Drop sets, slow movements with pause at the top. Set 1 : 180x10 Set 2 : 135x12 Set 3 : 90x12 --- Set 4 : 135x20 Set 5 : 90x12 Set 6 : 45x20 --- Set 7 : 135x16 Set 8 : 90x10 Set 9 : 45x13 | Dumbbell Shoulder Press 49.33 *One drop set. Too much going on at the DB racks... Set 1 : 40x7 Set 2 : 30x4 Set 3 : 20x4 | Cable Rope Face Pull 233.33 *Started with cable at top, dropped closer to bottom every 10 reps. Set 1 : 70x70 or 80 Crazy pump! | Dumbbell Bent Over Delt Raise 26 *No break from FP's to this Set 1 : 20x9 | Band Lateral Raises 10 *No break from Bent Raises to this. Used 10# band. Set 1 : 10 Laps/Reps | Notes:
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.

I think doing goblet squats helps a ton with form when it comes to doing heavy front bb squats. Just my .02.
 
wasme said:
Solid session brother. I have only tried front squats once, and it was a fair bit of time ago. But after Kleen's discussion on it I too am ready to bite the bullet and give it another try. I remember the awkwardness.. but supposed to be easier on the back with the right form. Happy Easter to all. A day off is always nice! (from work)
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I feel Ike front squats are easier on my back but harder on the knees
 
gymwrenchwv said:
.

I think doing goblet squats helps a ton with form when it comes to doing heavy front bb squats. Just my .02.
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These look even more awkward, having heavy enough weight to feel it:
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gymwrenchwv said:
I feel Ike front squats are easier on my back but harder on the knees
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I didn't quite get heavy enough for it to hurt, but it was definitely uncomfortable. I liked the quad feel though.
 
Fronts work your quads & core a lot better - a proper backsquat, especially a low-bar powerstyle with less depth just to parallel or so, is a LOT of posterior chain. My whole posterior chain is becoming a lot more pronounced than my front side. My ass, hams, & upper back jut out. I'm thinking a few months of dedicated front squatting & incline presses (and bicep curls!) will even my physique out a lot, & strengthen my core. But that's after I get through a couple more competitions.

FYI the shoulder pain only gets worse as your weights increase. But do them anyway & forever know that you are a bad sonofabitch.
 
Lol. Yeah, when I was at 205 I just felt my core want to give a little. Didn't know why. That why I didn't go up any more weight.
 
193.4 this morning with a lot of water weight.

Off day today. Going to get some yard stuff at Lowes, take some Stimul8, and bust out some chores. Without focussing on lifting I should be able to notice more how stimul8 makes me 'feel'.
 
I'm in. :D
 
Oooohhhh I found them!!

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I didn't get the syrup yet, but Publix has that too.

Another addition:

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I think I think I like this better than sriracha. I put a spoons worth in my black beans and it was perfect.

puccah8808 said:
I'm in. :D
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Welcome!
:)
 
RegisterJr said:
Oooohhhh I found them!!

I didn't get the syrup yet, but Publix has that too.

Another addition:

I think I think I like this better than sriracha. I put a spoons worth in my black beans and it was perfect.

Welcome!
:)
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All 4 of those are in my fridge too :) top-notch toppings
 
RegisterJr said:
Oooohhhh I found them!!

I didn't get the syrup yet, but Publix has that too.

Another addition:

I think I think I like this better than sriracha. I put a spoons worth in my black beans and it was perfect.

Welcome!
:)
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It's yummy but I still love sriracha more. I think sriracha has more flavor. I did put it in my spaghetti sauce once and it was amazing!
 
Every time I come in here you guys make me hungry. RJ and I are in the diet phase of ABCDE, remember? Lol
 
Driven2lift said:
All 4 of those are in my fridge too :) top-notch toppings
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They had a bacon flavored dressing and some other things, but I didn't have time to peruse through everything. Plenty to play around with though.

puccah8808 said:
It's yummy but I still love sriracha more. I think sriracha has more flavor. I did put it in my spaghetti sauce once and it was amazing!
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Mmm. Spaghetti...

We're going to make a homemade calzone(s) tonight from scratch, or try to, imma try it in there.

kenpoengineer said:
Every time I come in here you guys make me hungry. RJ and I are in the diet phase of ABCDE, remember? Lol
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Lol. Except for the spaghetti and pizza mentioned, these sauces have zero calories. Perfect fit!
 
I'm going to pick up the sriracha sauce. Never tried it before.
 
Can never have too many low/no cal dressings & sauces. Flavoring & spicing make the difference between going thru the motions eating your diet & loving what you eat every day.
 
pete8407 said:
That chili garlic sauce looks amazing. I'm definitely going to pick up a bottle of that
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Oh, it's good. Has a lot of spicy kick, but the garlic is also strong enough to taste over the kick.

kenpoengineer said:
I'm going to pick up the sriracha sauce. Never tried it before.
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It's reallllly good too. I like pouring some into the water when boiling black beans. The flavor of the Sriracha lingers but it doesn't taste like straight hot sauce. I prefer to taste some onions in my beans too.

:)

Hyde said:
Can never have too many low/no cal dressings & sauces. Flavoring & spicing make the difference between going thru the motions eating your diet & loving what you eat every day.
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No doubt. The more options the least likely I am to want to crave something different; aka junk.
 
I've decided to put off MD one more week for my glasses to come in. The struggle to read would add extra time to my lifts that I don't have. It's hard enough to type on here, just hoping auto correct catches my words.
 
RegisterJr said:
I've decided to put off MD one more week for my glasses to come in. The struggle to read would add extra time to my lifts that I don't have. It's hard enough to type on here, just hoping auto correct catches my words.
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Dang, that bad? I only get glasses because my insurance covers it, lol then I lose them. Silly me...
 
puccah8808 said:
Dang, that bad? I only get glasses because my insurance covers it, lol then I lose them. Silly me...
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I've never worn them before. Apparently, genetics have gifted me cataracts and I had my lenses replaced a month ago.

My replacement lenses are split, the left for near vision and the right for far vision so I have the option of not wearing glasses for some things.
 
RegisterJr said:
I've never worn them before. Apparently, genetics have gifted me cataracts and I had my lenses replaced a month ago.

My replacement lenses are split, the left for near vision and the right for far vision so I have the option of not wearing glasses for some things.
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Oh man, that sounds like a difficult thing to adjust to. I got glasses just because I was in front of a computer all day and my eyes started to hurt.
 
puccah8808 said:
Oh man, that sounds like a difficult thing to adjust to. I got glasses just because I was in front of a computer all day and my eyes started to hurt.
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It's different, for sure. At least now I don't have to adjust when getting them at an older age.

That's another thing I struggle with. I work on a computer it of a car, so I need to see both close and far.
 
RegisterJr said:
It's different, for sure. At least now I don't have to adjust when getting them at an older age.

That's another thing I struggle with. I work on a computer it of a car, so I need to see both close and far.
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Did you get the surgery where they put permanent contacts in? My coworker showed me his and how it glares. Technology is pretty amazing.
 
puccah8808 said:
Did you get the surgery where they put permanent contacts in? My coworker showed me his and how it glares. Technology is pretty amazing.
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If you look at my eyes in light you can see the glare off it, I'm told. Not contacts, they actually removed my lenses and put in new ones. I no longer have the ability to 'self focus', it's a piece of plastic.
 
RegisterJr said:
If you look at my eyes in light you can see the glare off it, I'm told. Not contacts, they actually removed my lenses and put in new ones. I no longer have the ability to 'self focus', it's a piece of plastic.
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Wow, that's freaking crazy!
 
Happy Easter guys, girls, and Canadians!
 
Driven2lift said:
Thanks for the inclusion!
I will take the separation of us from the rest of humanity to mean we are a superior life form ;)
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Lol. I didn't know you were one of 'them'.
 
Bedtime came later than it should have. I almost said screw it and slept in.

I'll try and get into bed a little early tonight.


Also, waking up at 0320 this week. Hopefully that extra 10m will give me some cardio time.

...except today, because I hit snooze.

Legs on tap followed by day 1/10 at 1950 calories.
 
Pre:
.57 bottle of muscle milk
Coffee
Stimul8 TS x3/4
2.5g creatine

Intra:
1/4c ground oats
1 tsp cocoa



Barbell Squat 335

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 225x5
Set 5 : 275x5
Set 6 : 295x2
Set 7 : 315x1
Set 8 : 335x1

>225 was with a belt. 315 felt weightless and went well below parallel, 335 felt heavy at P but I think I could've done more weight if I expanded my rest periods.

|
Super Set 1:

Barbell Front Squat 205

Set 1 : 135x6
Set 2 : 185x2
Set 3 : 205x1 drop**
Set 4 : 135x3

**legs could've taken more but it felt like the bar wanted to roll forward...

|
Lying Leg Curls 168
3 Sets

Set 1 : 110x10
Set 2 : 125x8
Set 3 : 140x6 drop**
Set 4 : 125x2 drop
Set 5 : 110x3 drop

**says it was a PR
|

Super Set 2:

Leg Extensions 273
3 Sets

Set 1 : 210x7
Set 2 : 210x9
Set 3 : 210x5 drop
Set 4 : 150x3 drop
Set 5 : 110x3 drop
Set 6 : 80x3 drop

-Pauses on every rep, holds on the last rep of each set.

|
Leg Press 540

Set 1 : 270x12
Set 2 : 360x10
Set 3 : 450x6

-These felt easy for having already blasted my legs.
|

Seated Calf Raise 270
2 sets
Super set with lunges, 80#x10/6, BWx10/0

Set 1 : 180x15 drop
Set 2 : 135x10 d
Set 3 : 90x10 d
Set 4 : 45x10
--
Set 5 : 180x10 drop
Set 6 : 135x8 d
Set 7 : 90x10 d
Set 8 : 45x10

-Pauses on every rep, holds on the last rep of each set.

|
Notes:

I have 1,958 calories planned for today. If I stick to it I deserve an award. I am so hungry.

I hope my glasses come in today! I think some dude thought I was winking at him...
 
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