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P/RR/S: Alaric's Quest For Perfection


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Posted by: Alaric

First off, many thanks to gopro for helping me figure out a proper training routine (P/RR/S), and for the generous help he has provided to everyone (including myself) on the forums.

I'm all set and ready to go. This will be my second journal (the first one got had mixed routines in it, but now I'm sticking to one).

I'm currently at 195 lbs (bodyfat unknown, but its certainly not low), and my long term goal would be to hit 200-205 lbs at about 5-7% bodyfat. Once that has been accomplished, I'll evaluate myself and see if I want more, or if I'd rather focus in on strength.

I'm 5'10 195 lbs and cutting. I have just come off a 4+ month bulk (going from 170ish all the way up to 197). My new years resolution goal for 2005 was to get up to 190, but I definitley surpassed that, and hopefully by the end of this year I'll be at 190 in a much leaner state.

Below I'll post my "starting" picture, and I'll cut down from that. Training starts tomorrow with Rep Range week.


Posted by: DeadBolt

Heya bud like I've said in previous posts you've done awsome thus far! I'll keep watching ya through the process....p/rr/s is awsome and I loved every minute of it. Best of luck with your up and coming cut!


Posted by: Alaric

Hey thanks for the support Deadbolt . You're right about P/RR/S being an awesome routine. Combined with an amazing diet provided via Gopro, the results you see from it can be overwhelming!! I'm excited to see what this will do to me with my full out cut, but I'm going to be patient and not rush this.


Posted by: Alaric

RR - April 18, 05

Training - Chest & Delts

Incline DB Press - 75x6, 65 8, 50x8
I could've done more on the 75s, I just had my rep ranges messed up and thought I was supposed to be shooting for 6 reps max. Next RR, I'll hit 8 reps, then the one after that hopefully I'll be using 80s for my starting set.

Decline Bench Press - 200x10, 185x7+1 (assisted), 135x9
My first time doing decline bench presses in a long time, I honestly didn't know how much weight to start off with. Didn't dominate 200, but I think I'm good enough to hit 205 within 8-9 reps next RR week.

Flyes - 40 x 11, 40 x 10

Seated Single Arm DB Extension - 40 x 8/8, 45 x 8/8
Going to go heavier on these, start my sets off with 50s next RR week.

Bent Lateral Row - 22x9, 15x10
My form was sort of shakey on the 22s, I'll have to get my balancing down, or perhaps drop weight to 20.

Cable Side Lateral (Corner Machine) - 52.5x12/12, 60x10/10
Form was really shakey on the 60s, I guess I was exhausted by this point, I'll start off with this # next time.

15 minutes moderate cardio on the bikes


Posted by: DeadBolt

Good lookin w/o there bud....some nice numbers your putting up!! Keep at it man!

Whats your diet consist of?


Posted by: Alaric

Thanks Deadbolt

Well, today I just started up my new cutting diet, so I'm officially cutting now.

I'm eating 3350 cals on workout days, and 3450 on my off days.

3350 breakdown is:
409g of protein
245g carbs
79g fat

3450 breakdown is:
403g of protein
131 carbs
149g fat

Numbers might not add up because some of the labels are weird, but that's a ballpark figure. Going to see how cutting at about 17-17.7 times bw holds up for me.


Posted by: gwcaton

Quote:
I'm eating 3350 cals on workout days, and 3450 on my off days.
wouldn't that be the other way around ?


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
wouldn't that be the other way around ?
I was thinking the same....wouldn't you want more calories on your workout days? I see you lowered the carbs and drasticly upped the fat...maybe you should try and lower some of that fat intake. Unles eric has set up a meal plan for you then do as he says. But I would think less cals on non training days IMO.


Posted by: ccr_bballer33

Hey are you doing P/RR/S II or just a revised/tweaked RR? For my regular RR i think I did different exercises..How was your week with these exercises?


Posted by: Alaric

gwcaton - I've read up the advice that Eric has given to others when it comes to cutting, so I'm basically following a modified format of it. Seems to me, he always has people eating about ~50 cals more on OFF days (with higher fats).

Deadbolt - Yup yup, that was the plan to increase fats on off days and lower the amount of carbs. But now that you and gwacaton have mentioned it, I might modify my Off days a bit so that there isn't such a big caloric difference between the 2 days.

ccr_bballer33 - Nah, I'm doing P/RR/S, P/RR/S II hasn't been publicly released yet, so we're just going to have to wait and see
I had a great workout yesterday, my chest is incredibly sore today, my delts seem to be alright though. I'll occasionally change up the exercises from the original P/RR/S routine, just for more variation (but I'll be substituting the same type of exercises/movements).


Posted by: Alaric

Training - Off (Supposed to be Leg Day)

Just finished 15 minutes of moderately hard HIIT cardio (didn't really break a sweat), but I quickly followed this with 10 minutes of shadowboxing (was sweating like a hog after this)


Posted by: Archangel

Hey Brother, just read your journal. Good lookin start to your new routine!!! I agree, GoPro helped me out a while back. I will be goin back to the P/RR/S routine in a while, right now I'm enjoying FullBody routines!!! Keep it up


Posted by: Alaric

Quote:
Originally Posted by Archangel
Hey Brother, just read your journal. Good lookin start to your new routine!!! I agree, GoPro helped me out a while back. I will be goin back to the P/RR/S routine in a while, right now I'm enjoying FullBody routines!!! Keep it up
Right on man! Thanks for the support. How are the fullbody routines treating you, do you prefer using that method instead of isolating a couple bodyparts/day?


Posted by: Archangel

Quote:
Originally Posted by Alaric
Right on man! Thanks for the support. How are the fullbody routines treating you, do you prefer using that method instead of isolating a couple bodyparts/day?
No porblem Brother, my pleasure!!!
I had been doing the P/RR/S routine for a few months, then got sidelined for a while with a shoulder injury. Got right back into it and then decided to change it up a bit, since I had been doing a couple bodyparts at a time, and only working them once a week, I decided to give the FullBody routine a try. And to be quit honest, I LOVE it!!! You tear into your entire body and it's pretty intense, and yet fairly short. I really enjoy it. But like I said, I will retrurn to the P/RR/S routine in a little bit. Keep it up Brother, lookin good


Posted by: Alaric

Quote:
Originally Posted by Archangel
No porblem Brother, my pleasure!!!
I had been doing the P/RR/S routine for a few months, then got sidelined for a while with a shoulder injury. Got right back into it and then decided to change it up a bit, since I had been doing a couple bodyparts at a time, and only working them once a week, I decided to give the FullBody routine a try. And to be quit honest, I LOVE it!!! You tear into your entire body and it's pretty intense, and yet fairly short. I really enjoy it. But like I said, I will retrurn to the P/RR/S routine in a little bit. Keep it up Brother, lookin good
Ouch that sucks with the shoulder injury, good to hear you're back on track though. I guess in this sport (if you can call it that), you've got to keep your mind open and try out various things. I might take your word for it and tryout the fullbody routine sometime in the future, but right now I'm gonna stick to P/RR/S

I'll be looking along in your journal, I wanna see those killer supersets, and how P/RR/S will help you progress once you start up again!


Posted by: reg56

Hey man, good luck with everything. We actually have a very similar build, so I'll definitely be following this journal.


Posted by: Alaric

Quote:
Originally Posted by reg56
Hey man, good luck with everything. We actually have a very similar build, so I'll definitely be following this journal.
Thanks man
How far are you from reaching your goals? That would be some awesome weight to put up!


Posted by: reg56

Bench - ? (Have been doing DB last 3 weeks, will know next week)
Squat - 410
Clean - 205

(I'm guessing my bench is 270)

I'm actually a bit frustrated with myself because I feel like I cut too long. I lost 45 pounds, which I'm proud of, but as you know, it's hard to gain strength on a cut so I really have to catch up. Oh well, if I make the 1,000 pound club, then I make it. If I don't, then I don't. Only thing that matters is how you perform on the field...


Posted by: Alaric

Wow very impressive numbers you're putting up. Are you doing those numbers raw, or are you using a shirt/suit for the bench and squat?

You got 3-4 months to go, I think its possible that you close the gap and join teh 1000 club.

For cutting, I'd be happy if I could maintain my strength, that's my main goal while I'm cutting, if I gain....all the better

Anyways, I'm off to the gym. Good luck joining the 1000 club, please keep me posted on this.

Thanks


Posted by: Alaric

Training - Legs/Abs

Leg Extension - 262.5x9, 225x8
Explosive postives, slow controlled negatives on these. Killer sets!

Hack Squat - 165x11, 155x10, 155x10
The first set absolutely destroyed me, and the next 2 just finished me off. I wanted to faint after these! Again explosive postives, slow negatives.

1 Legged Leg Press - 112.5x12 per leg
Only 1 set here, was too tired from the hack squats to do anymore. I wasn't really consistent on these reps, inbetween I'd take 3-4 second breaks sometimes.

Lying Leg Curl - 120x8, 130x8
Underestimated myself on these, judging how I was only able to do 1 set on the leg presses, I thought I'd be done to do some serious weight here. Guess I was wrong.

SLDL - 185x10, 185x6
Explosive first set, made me suffer on the last set. Too much energy drained out, but I'll go heavier next week

Seated Leg Curl - 100x12,100x10
Gotta go heavier on first set next RR week.

Various Ab/Oblique work

ATF Squats - 135x8
Just cooling myself off, and trying out a new stance. I'm breaking parallel by a lot, these are truly ATF squats. I can't wait to use this stance on my next squat day, I feel like I'm going to be throwing on heavier than regular weight up

Good workout, intensity wasn't consistent throughout though. I'd do one killer set, which would basically drain me, and make me suffer on the next exercise. Making some improvements.


Posted by: reg56

All lifts are raw. I never really thought they were that impressive to be honest with you. Some of my teammates have already reached 1,000 lbs or are close to it. And my school is tiny too.

And no, they don't juice. Just a shitload of creatine

But anyways, your workouts are looking solid man. Keep it up!


Posted by: Alaric

Holy crap, must be turly inspirational figures at your school. I wish I had something like that to look up too. Now that you mention it, my highschool's football team and students were pretty weak compared to most other schools.

The strongest kid in my school had a 340 lb bench, but everyone else was in the low 200s. Nobody at my school squatted (we didn't have a power rack), and no one deadlifted neither.

Thanks again for the support!


Posted by: Archangel

Hey Brother Aleric, pretty impressive numbers on your last w/o!!! Keep it up


Posted by: Alaric

Thanks Archangel Funny thing is, my legs were fried yesterday, I could barely walk. They seem to be alright today though.

Training - Back/abs

CG Weighted Chin ups - BW+20x7, BW+20x6

WG T-bar Row - 62.5x10, 62.5x8
Next time I'll be sure to put on a bit more weight!

DB Row - 60x12 per side, 60x11 per side
Again, I underestimated myself on these, let this be a lesson learned for next RR week!

Machine Pullover - 175x15, 187.5x11
I know I broke the reverse pyramid, but 175 wasn't doing it for me. I missed the 2nd set by 1 rep, oh well, I kinda lost count in the middle of that set anyways.

Traps - forgot to do these, damnit!

Various Ab work
Really concentrated on the negatives, sometimes spending as much as 7 seconds on the negative part.

HIIT Cardio - 15 minutes.


Posted by: Archangel

Holy Cow Brother, another great w/o!!! I hate when I forget to do traps too, I do shrugs when I do deads now, so I don't forget them anymore!!!


Posted by: Alaric

Thanks for the support Archangel, much appreciated!

Lol yeah, I hate it when I forget to the body parts, after I finished my back...I felt like I was forgetting something, but didn't know what. So I just decided to throw in some ab work lol.

That's actually not a bad idea about incorporating shrugs into the deadlift. A couple questions though:
1) Do you find that you can shrug more weight than deadlift (so that when you do it at the end of the rep, you're not really working your traps to their full potential)?
2) Are you sacrificing some poundages/reps by doing the extra work (shrugs) at the end of every rep?

Thanks again Archangel!


Posted by: reg56

Haha, that's funny. I always seem to forget to work my traps as well for some reason.

I never even thought of shrugging while doing deads. I'm going to give it a try.


Posted by: Alaric

Well cripes, I got 2.5 hours of sleep last night, then I had to go write a 2 hour exam. I worked out right after this, and I gave it what I could, but it certainly was not my best! I didn't want to miss my biceps/triceps for the 2nd week in a row, decent workout/cardio session.

Side note: I weighed in at 195 lbs AGAIN today. Weird, it seems as if I have gained half a pound since yesterday. Could this be due to lack of sleep??

Training - Biceps/Triceps

Alternating DB Curl - 40x8/8, 40x6/6
I guess my biceps have really exploded these past couple months. I'll be upping the weight once again next RR week here.

EZ Cable Curl (Behind usual machine) - 120x10, 120x8

Concentration Curl - 25x12 each arm, 25x11 each arm

Weighted Dips - BW+45 x 9, BW+45 x 8, BW+45 x 6
Seems like I got jipped today, and got the "smaller size" belt. Its hard as hell to do dips when you got the belt clip digging into your side. Painful set, but I got it done nonetheless!

Rope Pushdown - "13"x9 (Shakey Form), "8"x10
I really don't know what these weights convert too, I'm going to have a fun time try to figure out what kind of poundages to use come summer time when I gotta choose a new gym.

Kickback - 20x12/12

No Forearms Today - Not because I forgot, just because I was too tired, I'm dying to catch up on my sleep, I felt like passing out at this moment, but I wasn't done yet....

HIIT Cardio - 10 minutes. This was hard as hell to complete, but I finished it.

That's all for today, I'm off to get my much needed sleep!!!!!!


Posted by: Archangel

Sleep well Brother!!!
Awesome w/o BTW too, No I don't think that my traps get underworked, Deads fry them alone!!! Seriously try it and you'll see what I mean. I cycle heavy days with rep days, so I honestly think my traps are getting fried just right


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Sleep well Brother!!!
Awesome w/o BTW too, No I don't think that my traps get underworked, Deads fry them alone!!! Seriously try it and you'll see what I mean. I cycle heavy days with rep days, so I honestly think my traps are getting fried just right
Amen to that brotha...if deads are done properly deads will nail them really hard!!! Its all in the hips heh. It took me a while to get proper form down but it was well worth it!

Quote:
Originally Posted by Alaric
The strongest kid in my school had a 340 lb bench, but everyone else was in the low 200s. Nobody at my school squatted (we didn't have a power rack), and no one deadlifted neither.!
Damn what a bunch of pussies LOL...I went to a private school so they were pretty competative. Actually if you read up on west side by dave tates he interviews lost of the sports players in my old high school and they have some pictures. Had some monster guys back then...but juice will do that to ya!

Awsome w/o's ya had there my man...keep up the good work!! Your lookin strong! You look beastly in your avi to heh.


Posted by: Alaric

Archangel - Thanks a lot man, I guess I'll have to give it a shot. Only thing is I'd run it maybe once every 4 weeks during power week. The rest of the 3 weeks I guess I'll have to settle for normal shrugs, IF i remmeber them I'll give these a shot in 2 weeks, when I start up power week and let you know how it goes

Deadbolt - Thanks for stopping by. Its weird, I never really felt them getting hit when doing deadlifts, my back gets hit hard, but my traps seem to be ok.

Wow, where I come from I couldn't imagine someone in highschool doing juice already. That just seems "out of this world" so to speak. But I guess that's to your benefit, more motivation for you to train harder and be competitive I'll see if I can dig up any of Dave Tate's articles, I'm curious to see what these highschool students look like.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Wow, where I come from I couldn't imagine someone in highschool doing juice already. That just seems "out of this world" so to speak. But I guess that's to your benefit, more motivation for you to train harder and be competitive I'll see if I can dig up any of Dave Tate's articles, I'm curious to see what these highschool students look like.
My computer is getting fixed so I'm using my cousins but once its up and running tomorrow I'll try to see if I have the articles still. The pictures give them no justice....they are distant shots. In real life these kids look totally different then in pictures. But he tracked their progress I believe.


Posted by: Alaric

Ah ok Deadbolt, I can't wait too see these pics, please post 'em up ifyou find it!


Posted by: Archangel

Quote:
Originally Posted by Alaric
Archangel - Thanks a lot man, I guess I'll have to give it a shot. Only thing is I'd run it maybe once every 4 weeks during power week. The rest of the 3 weeks I guess I'll have to settle for normal shrugs, IF i remmeber them I'll give these a shot in 2 weeks, when I start up power week and let you know how it goes
I think you'll like it!!!


Posted by: Alaric

Quote:
Originally Posted by Archangel
I think you'll like it!!!
Hopefully I will, I'll keep you updated on how it goes!

Training - None

Cardio - semi hard HIIT 15 minutes, followed by 10~12 minutes shadowboxing.
Its pouring out today, so I had to do my cardio session in my cramped basement. Good session nevertheless, I'm sweating from pretty hard from it.


Posted by: DeadBolt

Heya bud! I looked for that artcle but it was on my old computer not this one. You can search for it @ http://www.t-nation.com/index.do;jse...8412EFD3B.ba13

If I get a chance I will try to look for it but I figured I'd give ya the website so you could search for yourself.


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Heya bud! I looked for that artcle but it was on my old computer not this one. You can search for it @ http://www.t-nation.com/index.do;jse...8412EFD3B.ba13

If I get a chance I will try to look for it but I figured I'd give ya the website so you could search for yourself.
Hmm thanks, I tried running a couple searches with the keywords "tate, school, and highschool" but none of them really turned out anything specific. I'm don't really know what I'm looking for, all I know is they are HUGE *#%ING HIGHSCHOOL student, lol (oh and the article was written by David Tate). If you have any keyword suggestions, please let me know


Posted by: DeadBolt

Should have something like westside for begginers or somethign along those lines. I know thats the title of some sort but I just stumbled upon it a few months ago. Your best bet is search for westside at that site and you should find it. I wouldn't put anything about school in there b/c I don't know how many times that was mentioned....if I come across it again I'll let ya know.


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Should have something like westside for begginers or somethign along those lines. I know thats the title of some sort but I just stumbled upon it a few months ago. Your best bet is search for westside at that site and you should find it. I wouldn't put anything about school in there b/c I don't know how many times that was mentioned....if I come across it again I'll let ya know.
Hmm thanks for the suggestions, still no luck finding these beasts though. Ah well, no biggie. Just wondering though, do these kids resemble the guys at www.kevtrice.com?
We've got some real big lifters

mid 300-high 300 bench press
mid 500 squats
low 500 deadlifts

all in their senior year of highschool.


Posted by: DeadBolt

Yea I had alot of guys like them....they were big times heh. Those dudes are off the wall though lol.

The article by dave tate didn't really show to many of the big guys though just the ones that made the most progress with westside. Some of the other guys were just massive and he didn't interview them.

I don't know if you follow highschool football but if you do there was a big article in my area about how my old highschool incorporated strong man events into their foot ball training like keg toss, sled drag etc etc. They were the first to ever attempt it or some shit like that.


Posted by: Alaric

I wish I had those kind of guys in my highschool to look up too...

Highschool football isn't as big up here, team members weren't forced to work out. There were the regulars that showed up to the gym, and the team members that showed up maybe once every 2 weeks or so.

Did the strongman events help your high school?


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
I wish I had those kind of guys in my highschool to look up too...

Highschool football isn't as big up here, team members weren't forced to work out. There were the regulars that showed up to the gym, and the team members that showed up maybe once every 2 weeks or so.

Did the strongman events help your high school?
Yea they did awsome in their season....They went to the finals I believe but am not sure if they took states last year....I stopped following it mid season and only heard tid bits here and there. But they lost alot of their good players my senior year...we all graduated together. Pretty much most of the varsity team went away to college.


Posted by: Alaric

Ah gotcha nice nice, what kind of numbers were these guys putting up??


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Ah gotcha nice nice, what kind of numbers were these guys putting up??
Pretty close to those other guys. They were benching in the 300's, squats and deads were close to the 500 marks. But those weren't the biggest guys....some of our lineman were much stronger then the roid users but I never got a chance to see them train.


Posted by: Alaric

Deadbolt - Very scary indeed!

Finished off my exams today, and went straight into my workout. Didn't have my usual preworkout meal, and I was feeling pretty fatigue. But I got a decent workout nonetheless. Gym was surprisingly packed though.

Shock Week - April 25

Training - Chest/Delts/Abs

Decline Flyes/Medium Decline Bench Press - 20x8/205x8, 25x8/185x6+1
This was my first time doing decline flyes, I didn't wanna go as heavy, just wanted to get my form down good and feel the stretch. The decline bench presses were good, but I should've dropped the weight down more on my second superset.

Decline Flyes/Dips - 25x8/BW+25x8
Again, I had an idea of how heavy I could go on the flyes now, so next week I'll be upping the weight.

Laying Machine Press - 175x8/100x8/62.5x6
My stamina died off here, 175 felt heavy, but I think that was due to my mental fatigue.

Seated Side Lateral/Shoulder Press - 22x8/45x5.5 (don't know why I bailed out, I know i could've hit 6 no problem).
All the hammer machines were taken and I didn't feel like waiting or working in (wanted to warmup), so I just went ahead and did some shoulder presses instead.


Reverse Pec Deck/WG Upright Row - 112.5x8/65x8
I had to use a different machine for the reverse pec dec, just felt different and I didn't know how much weight I could put on it. As for the upright rows, all the barbells were taken so I had to use heaviest "premade barbell" I could find, which was a 65. Worthless really, so I just decided to concentrate super hard on form + negatives (going as long as 6 seconds on the way down).

Cable Front Raise Dropset - 60x6/30x8/22x8 per arm
My form on the 60s were pretty shakey, so hopefully I'll be able to perfect it by next shock week (2 weeks from now).

Abs - Negative crunches/obliques/crunches. Slow controlled movements, my stomach was burning after this and i'm sure my face resembled that of a tomatoe.

Moderate Cardio 10 minutes, kept a good steady pace (could've been better)
Track run 1 lap (~2-3 mins), seems like I pulled my calf or something so I decided to stop after 1 lap, my calf feels alright now though.


Posted by: Archangel

Brother Alaric, thats one heckuva w/o there!!! Very nice numbers!!!


Posted by: gwcaton

Nice wo !

First time through ? if so the second 3 weeks are much better, the third 3 weeks even better and after you finish your first 9 week cycle you really are getting it down pat and boom !!! it's time to take break and let the bod recoup. Second cycle , look out !

No wait , you 've been doing this for awhile right ? Its the cut that is new ?


Posted by: Alaric

Archangel - Thanks for stopping by, its good motivation when I'm getting support from someone with your strength.

gwcaton - What I meant to say was, this was my first time doing "decline flyes" I've never actually done the exercise before. I'm sort of new to the P/RR/S, I'd say this is my first or second cycle. However, all before that I was doing P/RR for a bit.

I've cut before, but I did it in a stupid fashion (I just dropped my calories from 4000 to 1800 or so), and ended up losing most of my gains. I'm going to be smarter about it this time around.

Side note: I weighed in at 194.4 before my workout, so at least I'm back on track again.


Posted by: Alaric

No Update on training today, looks like I'll be doing a 1 on 3 off split this week again.

My Gym membership expires this friday, so I'll probably take a week off after Friday until I find a new local gym.

Creatine Starts Today - April 26, 2005
Loading Creatine for 4 days, end my creatine cycle on July 26, 2005.

I really don't know what to expect from this, never used creatine while cutting, we'll see what happens.


Posted by: Archangel

Quote:
Originally Posted by Alaric
Archangel - Thanks for stopping by, its good motivation when I'm getting support from someone with your strength.
My pleasure, and thank you for the compliment!!!


Posted by: FishOrCutBait

Quote:
Originally Posted by Alaric
Abs - Negative crunches/obliques/crunches. Slow controlled movements, my stomach was burning after this and i'm sure my face resembled that of a tomatoe.
Lol, I love the imagery... Imma start followin yer journal, if you dont mind...


Posted by: Alaric

Archangel -

FishOrCutBait - lol thanks for stopping by. Go ahead and follow by all means


Posted by: Alaric

Its going to be Leg Day today, I'm curious to try out the 20 rep squats. I haven't decided if I'll do it or not, but if I do it'll most likely be supersetted into Leg Extensions (I have a feeling it'll be painful).

Anywho, I've got some time to decide whether or not I'll do it, but I'm going to be putting in my new stance for squats today, so I'll be lifting "light"


Posted by: Archangel

Can't wait to see your results Brother Alaric!!!


Posted by: Alaric

Ah Thanks Archangel, but it was nothing spectacular today.

Actually, I'm quite disappointed with my workout today. No one really to blame but myself, I was feeling pumped up until I stepped into the gym. Then I started thinking about my job interview tomorrow, and all of a sudden my heart just wasn't in it.

Training Quads/Hams/Calves

Leg Extension/ATF Squat 262.5x8/135x15
Was going to do a 20 rep squat, but I bailed out after 15 reps. I should say that I cracked up my knee doing warmups (just the bar), I don't know what happened, I just heard this loud crack in my right knee and a sudden surge of pain. Was fine a couple mins later, but I was scared to push myself any further.

Leg Extension/Leg Press - 250x8/200x9
Nothing to write home about, I just wasn't in the mood to trian legs anymore after my first superset

Lunge - 95x10/85x8
My mind was elsewhere, I couldn't remmeber if I did both my legs, or the same leg twice (did them one at a time). Blah

Seated Leg Curl (Dropset) - 100x8/75x10
Change in plans here, the Lying leg curl machine had a lineup going on.

Seated Single Leg Curl (drop set) - 50x10/37.5x10 per leg
This felt weird when i was doing my left leg, cause I didn't know where to put my right leg, so as I brought the leg curl back it'd smash into my right leg. Was pretty painful since I was trying to be explosive on these, lol. Good job to me for not using my brain!

Calves (seated HUMP practising thingy) - 70x8
The name itself should tell you how dumb I'm feeling right now :P I'm going to shut up now before I look like an even bigger jackass.

[edit] Another thing that threw me off was that I weighed in at 192.4 lbs (before my workout). What the heck, I dropped 2 lbs in like 2 days....Something is not right, better stop doing cheat meals.

I have a feeling this cut is going to be a battle of mentality vs strength. I've only cutted once before this, and that didn't go so well (I lost a lot of strenght and mass). SO its kinda psyching me out for this cut, I'm expecting my numbers to drop, but I'm doing the best that I can to keep them stable (or even raise them). We'll see if I can beat 'em mind games....

Oh ya one last thing, I'm gonna be compressing this week into 3 days. No workout tomorrow since I gotta do a job interview on the opposite side of town. Friday I'll be doing back/arms (great...) followed by cardio


Posted by: Archangel

Don't be so down on yourself Brother, thats still one heckuva w/o!!!
Good Luck on your interview tomorrow!!!
Cutting is a Killer too, why do you think hardly anyone does it?!!
I will be in the same boat as you though, I'm getting ready to go on a cut myself, I want to get down to 205, thats like 50 pounds for me, but I want to concentrate on getting cut now. Keep at it Brother!!!


Posted by: Alaric

Thanks for the words of encouragement and support Archangel, mucho appreciated. I don't even know why I'm feeling down, its just this interview that's getting at me I guess.

Good point on the cutting, but I thought cutting was easier than bulking? Holy cow, a 50 lb cut, you're gonna be RIPPPED and SHREDDEDD as hell. Keep some before/after pics if you can, I'm sure it will serve as great motivation to the rest of us.


Posted by: gwcaton

Yeah what Angel said !
Cutting easier than Bulking ?!!! Oh my my ! How far north are you ? LOL


Posted by: DeadBolt

Hell no cutting isn't easier...bulking is cake!

But anyhow man thats an awsome w/o there! Everyone has their good and bad days bro dont sweat it. Your mind just wasn't into it today we have all been there! And when it comes to cutting...dont be worried about losing strength b/c your still early into the cut you shouldn't be losing any what so ever. Its all mind over matter my friend.

As long as you maintain proper cal range and stuff you should do fine....post your diet in diet and nutrition forum and let everyone critique it for yoy to makes sure its right on.

Your doing great man just stay focused and determined and you'll do great. Try not to stress abotu so many things it really kills ya faster bro...stress free is the way to be! Life always balances out so you gotta take the good with the bad and those who live it up in the good and survive the bad with a smile are true winners!


Posted by: Alaric

Gwcaton LOL, what I should've said was "I thought adding LBM was harder than dropping fat" haha, if I'm stilll wrong here well then....shucks, glad to have learned something new and correct

DeadboltThanks for the words of wisdom Deadbolt. I figured this would be a battle of mentality strength somewhat. I was reading over Rissole's journal 6 weeks out before his comp, and it looks like he set some NEW prs right before his comp. Gives me great hope

I guess I could try posting up my diet in the diet and nutrition forum, but its quite different. I think I lost the 2 lbs in 2 days because of my crappy cheat meals (used them as a fat/carb source) which was stupid of me to do.

Thanks for the support once again, those are some great words to live by, something I won't forget. I'll try my best to live this summer out stress free, but once school starts up again in september....no guarentees Hell, I just finished school 2 days ago, why should I talk about it starting up again!


Posted by: DeadBolt

Yea Riss's diet was perfect IMO. That man is the most determined man I have ever seen. When I was training for my comp he helped me out a little and I learned some great stuff from him...he really knows how to keep you on track.

Just stick to a clean diet for a while...no cheating nothing. Especially now that your out of school man you should have no problems. I remember one summer I spent 3 months just eating sleeping and working out. It was my life and it was the best summer of my life. I can't do that anymore with work and all but if you can just concentrate on your diet you will be fine. When you think its perfect post it and I'm sire we can fix something. Theres always one limiting factor....believe me we all do it.


Posted by: Alaric

Most definitley, he earned his 1st place finish after seeing all the hard work he went through. I've never talked to him but just by reading his posts I can see that he has a lot of dedication and hard work.

I'm going to try and stick to the clean diet, I keep procasinating on that. Again I had another cheat meal today (McDonald's...yuck), but this wasn't really my fault. My job interview was 2 hours, and I was starving (1 hour commute back home). I'm going to start it up tomorrow if possible. I don't know how clean I'll be eating though because I plan on getting a fulltime (40 hour job) this summer, hopefully. Anyways, you're right on about the diet, I have nothing to lose by posting it. I'll do that in a sec, and update this thread right after.

Thank you good sir!


Posted by: Alaric

Here she is, my cutting diet

TADA


Posted by: Archangel

Lookin like a solid plan of attack!!! So did ya get the job? It sounded like ya did saying you where gonna be working 40 hours a week!!! Do what I do, pre-make all your meals that you need at work. It's alot easier than you think!!!


Posted by: FishOrCutBait

Yo Al, Im startin my cutting next week... Good luck man, Ill be in the same boat as you!


Posted by: DeadBolt

Heya man...diet looks good!!! Just keep strict and clean and youl do fine. Just remember every so often you will have to recalculate the macros....but you have plenty of time before that.

Do as arch said...make them all the night before!! Now I can't say my diet is anywhere clean right now...its actually garbage!! But my schedual is pretty hectice right now with finals and all. I work full time and go to school full time. Once summer classes start and I have a set work schedual I'll go back to my set clean meals. Its tuff to get started with but once you get the hang of it it all becomes cake!


Posted by: Alaric

Archangel Thanks for checking that out buddy. I don't know if I got the job yet, I find out tomorrow We will see how it goes, I think the interview went alright (could've used a bit more sleep though, the whole 2 hour testing thing threw me off guard). Still hoping to be working the 40 hours a week
Good idea about premaking the foods before hand, I/my mom used to do that for school, I might as well bring the habit along and make it easier for myself

FishOrCutBait - Nice nice, thank you and I wish you the best of luck cutting. I'll be following your progress in your journal

Deadbolt - Thank you good sir. That's what I'm trying to do right now, I haven't been my strictest this past 5-6 days, hopefully I'll get back on track by tomorrow! I actually have to recalculate my macros NOW, because I had a mixup with my measuring. Was measuring by volume, not my mass (so I gotta recalculate some things out now).

Wow kudos to you for working full time and going to school full time. I go to school full time, and I personally think that alone is a handful, I couldn't imagine going to work. Well best of luck to you on getting that strict clean diet asap, and good luck on your finals!

***WORKOUT will be posted below***


Posted by: Alaric

I decided that today would be the last day for me to work out in my school's gym (my membership expires Saturday). I had to change plans and make this week into a 3 day workout week instead of 4....Meaning I had to cram things in today. To make things even more interesting, I had to finish everything up in 40 minutes (this would have usually taken me about 80 minutes to do, split over the course of 2 days). Then again, I didn't train traps/forearms just because I had no more time and energy left (the gym closed).

Training - Back/Biceps/Triceps

Machine Pullover/WG Pulldown - 207.5x10/112.5x10
Improvement here since my last shock week, however, this felt too light.

Stiff Arm Pulldown/Reverse Grip Bent over Row - 120x10/135x8
Stiff Arm Pulldown felt too light, should've used a higher weight. Funny thing happened with the Reverse Grip. I was in my rush to superset this immediately, that I didn't "deadlift" it up correctly. Nevertheless, I felt a sharp pain in my knee (the same one I got during leg day), I need to give this knee a break before I do some serious damage to it. Pain was pissing me off through the set, and caught me completely off guard.

CG Row
162.5x6/100x8/62.5x8
Gotta work on my form for 162.5, wasn't using FULL rom (approx 85% of it). Probably should use a smaller dropset to the 2nd set.

***THIS is where I would usually do traps/abs and then end my workout***

but I wanted to cram my biceps/triceps in soo...

EZ Curl/CG Chin - 35ps x 6/BWx3
CG Chinups were embarassingly low, I was just spent after that CG ROW (didn't really take a break between that and doing this)

EZ Curl/Reverse Curl - 25ps x 6/55x8
Again, was spent here, I wanted to do preacher curls, but they were in use and I was in a rush!!!

Single Arm Cable Curl - "6" x 6/ "4"x6 per arm
I don't know what these "6" and "4" convert too unfortunately. I took note that on a similar machine 4 = 50, and 6 = 75. I don't think it applies to this machine, because...well 75 cable curls seem out of my league.

Pushdown/CG Bench 100x10/185x5
You can bet your ass I was spent on this one, hell warming up with 135 felt heavy as hell, I'm surprised I got 185 up 5 times.

Reverse Pushdown/Overhead Ext - 100x10/30x8
I'm gonna LOL at these numbers next shock week, then again, my heart was pounding like crazyy!!

Dips - BW x 8, regrip, BW x 3
meh nothing to say on these, I was done
*** no forearms/calves*****

Well I finished the week off, crammed it and took a huge hit on my weights. Didn't wanna do cardio after this, or else I would have probably had a heart attack LOL. I'm not used to having such low RI, or sometimes no RI. On average I was spending less than a minute on my RI, whereas I usually spend ~2-3mins (depending on the exercise).

Not sure what next week will bring, I'll most likely give my body a break and simply do some cardio. This will give me the time to find a new gym/job hunt (if I odn't get the job tomorrow)


Posted by: Rissole

Quote:
Originally Posted by Alaric
DeadboltThanks for the words of wisdom Deadbolt. I figured this would be a battle of mentality strength somewhat. I was reading over Rissole's journal 6 weeks out before his comp, and it looks like he set some NEW prs right before his comp. Gives me great hope
Yeah what the..... I come in here for a look see and your giving me snaps.... Thanks guys Yeah Al, i keep my strength right up to comp but after was a different story.... 2 weeks of light w8's seemed to have had an effect

Now i was gonna have some say about your diet but Eric gave it a big thumbs up so you dont have to listen to me at all...... i still put some suggestions in
Quote:
Originally Posted by Alaric
OFF Days

Meal 1
2 whole eggs
11 Egg Whites
3 tbsp Natural Peanut Butter Here i would put crabs from meal 2 into meal 1 and fat from meal 1 into meal 2, Carbs early for some early energy then let your body just burn fat

Meal 2
1/3cup of oatmeal
1 Glass of Milk
8 oz chicken breast (before cooking)

Meal 3
2 Scoops ON Whey
3 tbsp Natural Peanut Butter Why not swap meal 2 and 3 around so you have a solid meal for lunch instead of a shake


Meal 4
2 Scoops ON Whey
3 tbsp Natural Peanut Butter

Meal 5
1 Cup of White Rice bit late for having carbs here, i like to go to bed with no carbs in me
9 oz chicken breast (before cooking)
1 tbsp Olive Oil

Meal 6
8 oz chicken breast (before cooking)
1/2 Cup of Rice Try some flax oil or natty pb instead of carbs again and swap meal 6 and 7 as the chicken will digest slower while you are asleep

Meal 7
2 Scoop ON Whey
1 tbsp Olive Oil
3fish oil caps

ON Days
Meal 1
2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs

Meal 2
1/3cup of oatmeal
2 Glasses of Milk
8 oz chicken breast (6)


Preworkout (30mins~1 hour before)
2 Scoops ON Whey
2 tbsp Natural Peanut Butter

Postworkout (immediately after workout)
2 Scoops ON Whey
4 Quaker Original Rice Cakes Are your carbs the same as your protien levels? Also a fast protien is best (isolate) is the ON whey isolate or concentrate?


PWO Insulin Spike Meal (1~2 hours after workout)Why you do this twice??
1.75 Cup of White Rice
1 Cup Broccoli
1 Medium Apple
9 oz chicken breast (6.75)

Meal 3
1.8 Scoops ON Whey
1 flax oil caps
1 cup of white Rice
1 Glass of Milk

Meal 4
8 oz chicken breast



Posted by: gwcaton

Nice wo ,

But kind of scarey ! Don't rush ! Thats when you get hurt.


Posted by: FishOrCutBait

Nice w/o bro! Thats some crazy stuff goin on! How long did it take you to get all that done?


Posted by: Alaric

Woot, side note. I got the job Taking the week off so I can see what my working schedule is, then I'll start shopping around for memberships next weekend. The next week will have only cardio (most likely on weekends).

gwcaton - Thanks man, you're absolutely right, I hate rushing and after yesterday, I never wanna do it again! Definitlely not worth the risks of injury.

FishOrCutBait - Thank ya, I finished the workout in just under 40 minutes (there were times were I was practically running from one side of the gym to the next)!

Rissole - Wow thanks for the indepth analysis of my diet, there are some suggestions I'll put into play ASAP, but I have some questions of my own against the others.

I should let you know that I'm doing this based on gopro's "experimental" cutting diet, I found over here: link. That being said, hopefully I can straighten some things out, so lets get started

Quote:
OFF days

Meal 1
2 whole eggs
11 Egg Whites
3 tbsp Natural Peanut Butter Here i would put crabs from meal 2 into meal 1 and fat from meal 1 into meal 2, Carbs early for some early energy then let your body just burn fat - sounds like a good idea, so my fats don't have to be highest at breakfast during OFF days??


Meal 6
8 oz chicken breast (before cooking)
1/2 Cup of Rice Try some flax oil or natty pb instead of carbs again and swap meal 6 and 7 as the chicken will digest slower while you are asleep
I like the idea of swapping meals 6 and 7, and that I will do, makes much more sense. However, if I'm replacing my carbs with fats, that sorta throws off my macros, because I'm trying to eat about (0.6*BW) carbs, and (0.7*BW) fats, you think it'd be okay for me to up the fats in order to lower the carbs?

ON days
Meal 1
2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs - According to the link up above, shouldn't my fats be highest at breakfast, and 25% of my carbs 3.5 hours before my workout?

Postworkout (immediately after workout)
2 Scoops ON Whey
4 Quaker Original Rice Cakes Are your carbs the same as your protien levels? Also a fast protien is best (isolate) is the ON whey isolate or concentrate? - My carb levels are less than my protein levels at this time. Reason being is, I'm eating these in the lockerroom before I get changed/shower. I think its concentrate but I'm not sure, according to 1fast400 it has both ingredients but I'm using the cheaper one: here


PWO Insulin Spike Meal (1~2 hours after workout)Why you do this twice?? Because I didn't have enough carbs immediately after my workout, I had some just to fulfill that "45 minutes window of oppurtunity," but I also read that you're body will be burning cals/carbs (cna't remember which) faster for the next 4 hours after your workout. So as soon as I get home from the gym, I'll take in another carb filled meal (more carbs than protein).
Thanks for the indepth analysis Rissole, whatever I didn't mention above, I've already added to my gameplay


Posted by: Alaric

Cardio Day
15 minutes semihard HIIT cardio, followed by 15 minutes shadowboxing.
Good session, I'm tired and I need my breakfast.

No training until I find a gym, so this journal is going to be asleep for the next 7 days or so.

Side note: My diet has been crap this weekend, too many parties that threw me off, next Friday I have a birthday party to go to, so I don't expect my diet to be clean there neither.


Posted by: Pylon

How do you like shadowboxing for cardio work? I've thought about it but never tried it...


Posted by: Alaric

Pylon - Its really intense, I love it gives me a nice sweat. Then again it all depends on how you exert yourself on it, I go start soft and work myself up to my combos. The only thing I'd suggest for it, is to do it in a fairly cool place (like a basement with the lights off), cause [the shadow boxing] that will heat you up fast!

Note: Although this past week my diet has been pretty much crappy overall and inconsistent. I must say I'm leaning out quite nicely, I'm too scared too weigh myself though, but I'd confident I'm above the 190 range, maybe 192-193.


Posted by: Pylon

Thanks for the tip. Sounds like a nice addition when at home or in a hotel...


Posted by: Archangel

Hello Brother Alaric!!! Hows the weekend treating ya?
Shadowboxing is an Excellent form of aeoribics!!! You can really turn up the intensity if ya want to!!!


Posted by: DeadBolt

Always judge progress by the mirror not the scale bud!! One thing I've learned since I've started this lol.

Don't be a stranger on your week off you can still stop by and bullshit.

What exactly is shadow boxing? I assume it would be you just pretty much chasing your shadow around right? I wanted to get a punching bag just so I could give it hell and release some anger but I wouldn't know the first thing to do lol. I mean I can fight but thats straight up street fighting no combos or anything lol.


Posted by: Pylon

I have a heavy bag in my basement, but it is unused right now. (My boy's room is right above it, and when I work it the floor shakes a bit. I'm sure it would wake him.) It can be very intense, especially if you try to do it as a boxing round (3 minutes on, 1 off for 15 turns.) You'll be whipped at the end.

Shadow is similar but without a bag. Less impact on the joints, for one thing, and nice and quiet.


Posted by: Archangel

Quote:
Originally Posted by Pylon
It can be very intense, especially if you try to do it as a boxing round (3 minutes on, 1 off for 15 turns.) You'll be whipped at the end.

Shadow is similar but without a bag. Less impact on the joints, for one thing, and nice and quiet.
Excellent description!!!


Posted by: Alaric

Archangel - Heyo, the weekend was great. I'm dying to have my next one already, work is...long! lol, How's it going on your side?

Deadbolt - That's a good point, my biggest concern though is dropping too much weight off too fast. I'm trying to stick within the 0.5-1.5lb/week range for losing weight, but I won't go kill myself if I odn't stay within that range. Work is tiring me out, I doubt I'll be on the computers much during the weekdays. Especially once I start working out, so it looks like my participationg level on these forums might drop/fade off a bit

Looks like Pylon has answered your question, but I go don't necessarily go after my shadow. My basement is covered in mirrors/reflected objects, so I can watch myself as I practice.

Pylon - Thanks for givin out the good description. I've never tried it like you mentioned, I always just push myself at a constant but moderate rate. Yours sounds brutal though, HIIT with 3 minutes of running and only 1 of joggin!


Posted by: DeadBolt

Do you use combos or anything? Or is it just free for all? I was looking for some combos but can't find anything. I want to start but I know I'd end up just doing stupid shit and it wouldn't work out the way I want lol. Got any suggestions?


Posted by: Pylon

You can run combos if you want, but with the bag, I always just look at it as 3 mintues of trying to pound the bag into submission. Heck, kicks and headbutts are fine too, if you're an ultimate fighting cardio kinda guy...But no sleeper holds allowed.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
You can run combos if you want, but with the bag, I always just look at it as 3 mintues of trying to pound the bag into submission. Heck, kicks and headbutts are fine too, if you're an ultimate fighting cardio kinda guy...But no sleeper holds allowed.
LOL no sleepers...your to funny

Yea as soon as I pay my massive credit card bill off this weekend I am gonna look around for a decent bag. And what weight would you suggest? I know there are different degrees...I dont want to get one that when I hit it its like a brick wall but then again I don't want like a pillow either.


Posted by: Pylon

My bag doesn't have a weight, but I'd guess 50-70 lbs. Your best bet is to go hit a few. Make sure to but wrist wraps. They make a ton of difference to your knuckles and your wrists.


Posted by: Alaric

Wow I'm no pro at this, hell, I don't even have a bag to hit. Lol, I just hit one of my workout benches (stupid bowflex machine I bought awhile ago). But yeah, I never use a bag, I'm always just punching air (its still a hell of a workout). Definitley do combos, make them up as you go along. For example try completing this as fast as you can:
1) Grab with right hand
2) Come back, upper cut left
3) Come back, punch right
4) Repeat

If you get your form down, and use your whole body, you'll start sweating up in no time!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Wow I'm no pro at this, hell, I don't even have a bag to hit. Lol, I just hit one of my workout benches (stupid bowflex machine I bought awhile ago). But yeah, I never use a bag, I'm always just punching air (its still a hell of a workout). Definitley do combos, make them up as you go along. For example try completing this as fast as you can:
1) Grab with right hand
2) Come back, upper cut left
3) Come back, punch right
4) Repeat

If you get your form down, and use your whole body, you'll start sweating up in no time!
Once I get mine I'll try it....had one as a kid but never got another and I miss em when ya gotta take out a little anger ya know what I mean!

Quote:
Originally Posted by Pylon
My bag doesn't have a weight, but I'd guess 50-70 lbs. Your best bet is to go hit a few. Make sure to but wrist wraps. They make a ton of difference to your knuckles and your wrists.
You use wrist wraps with tape or a pre made type?


Posted by: Archangel

My heavy bag was 100 pounds, I suggest 80 pounds!!! And most definatly use wrist wraps!!!
Brother Alaric, your not kidden Brother, You can w/o VERY Intensly while shadow boxing, and I suggest starting out slowly and building on the combos!!!
Hows it goin Brother Alaric?


Posted by: Pylon

My straps are made by everlast. They have a loop on one end for your thumb, and velcro on the other to cinch them up. Very easy to get on and off, good protection, and they only cost about $5.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
My straps are made by everlast. They have a loop on one end for your thumb, and velcro on the other to cinch them up. Very easy to get on and off, good protection, and they only cost about $5.
I'll look into it this weekend at like sports authority...pretty much the only place around here that has em. Thanks for all your help guys!!


Posted by: FishOrCutBait

... With all this talk, Im gettin a little interested in this shadowboxin stuff...


Posted by: Archangel




Posted by: Alaric

Quote:
Originally Posted by Archangel
My heavy bag was 100 pounds, I suggest 80 pounds!!! And most definatly use wrist wraps!!!
Brother Alaric, your not kidden Brother, You can w/o VERY Intensly while shadow boxing, and I suggest starting out slowly and building on the combos!!!
Hows it goin Brother Alaric?
Its going its going. From monday-friday my schedule looks something like:
a) wake up
b) eat
c) work
d) eat
e) sleep

I'm only getting like 15 minutes of tv, and 5-10 minutes of internet, then I'm just too tired to do anything else Funny thing is, I'm not doing ANYTHING at work, who would've knew sitting around for 8 hours would be SOOOOo tiring. lol


Posted by: Alaric

Quote:
Originally Posted by FishOrCutBait
... With all this talk, Im gettin a little interested in this shadowboxin stuff...
Go for it man, its a great cardio workout and stress reliever! Nothing beats a little sunrise shadowboxing


Posted by: Alaric

Pylon - Thanks for all your tips man.

SIDE NOTE: This is great, I may have a "private" gym all too myself this summer. Well almost, its my dad's office gym, but no one uses it. I'm going to check it out this weekend and see if it will do for me or not. If it is, I start Saturday!


Posted by: Archangel

Quote:
Originally Posted by Alaric
Pylon - Thanks for all your tips man.

SIDE NOTE: This is great, I may have a "private" gym all too myself this summer. Well almost, its my dad's office gym, but no one uses it. I'm going to check it out this weekend and see if it will do for me or not. If it is, I start Saturday!
That just might be a blessing for ya!!!


Posted by: FishOrCutBait

Sounds like it to me! Man, all them fun lil things the Lord provides are just, SWEET!!!

So what exactly do you DO at work?


Posted by: Alaric

Quote:
Originally Posted by Archangel
That just might be a blessing for ya!!!
it just might, I'll let you guys know tomorrow


Posted by: Alaric

Quote:
Originally Posted by FishOrCutBait
Sounds like it to me! Man, all them fun lil things the Lord provides are just, SWEET!!!

So what exactly do you DO at work?
LOL not a whole lot, I just sit around my desk for about 7 out of the 8.5 hours I'm there. ONce in awhile, someone will come up and ask me to type something up or so, that's about it. Boring as hell, but good pay!~


Posted by: DeadBolt

Congrats on the new gym find bro!!! Sounds awsome!!

Yea doing nothing at work sucks....if we are slow at my job and they make us the drivers come back to base b/c there are no patients its the worse. Time just DRAGS!!!


Posted by: Pylon

You can always use the time to do static ab crunches, butt clenches and kegels, right!


Posted by: FishOrCutBait

Quote:
Originally Posted by Pylon
You can always use the time to do static ab crunches, butt clenches and kegels, right!
What do you think IM doin right now, and a one! and a two! ...


Posted by: Archangel

Quote:
Originally Posted by FishOrCutBait
What do you think IM doin right now, and a one! and a two! ...



Posted by: Alaric

Quote:
Originally Posted by Pylon
You can always use the time to do static ab crunches, butt clenches and kegels, right!
HOLY crap you are a genius, lol. I know about kegels, but what exactly are butt clenches and static ab crunches??


Posted by: FishOrCutBait

squeeze your butt at the same time as you squeeze your abs...


Posted by: Archangel

Quote:
Originally Posted by FishOrCutBait
squeeze your butt at the same time as you squeeze your abs...
If someone new popped in they wouldn't know what to think!!!


Posted by: fUnc17

uhhhh whats goin on in here???


Posted by: Alaric

hahaha the guys are getting a wee bit carried away

I can't seem "squeeze my butt" while I'm sitting, lol that will be something I shall try to master this summer at work.

I just checked the "private" gym.....Pretty much sucked. No barbells or plates. All machines, and a couple benches that can go from flat-incline. That's it. HIghest dumbell was like 50 lbs lol.

No workout today, going to get a membership tomorrow and start this week off on sunday. The week after will be started on Saturday though.


Posted by: Archangel

That sucks!!! Sorry to hear the gym wasn't all it needed to be, where are ya geting a membership?


Posted by: FishOrCutBait

Dang man! Im sorry... That stinks that it didnt work out, but hey, keep squeezin those buttocks...


Posted by: Alaric

Angel - yea it does, but I don't mind forking over some money for a better quality gym. Its not that expensive just under $50/month for 4 months here at a local gym. Actually its the only gym available here.

FishorCutBait - lol, damnit I'm trying and I just can't do it!


Posted by: Rissole

Hey Al, sorry i haven't been in... whats doin??


Posted by: DeadBolt

Heya bud....that sux that the corporate gym was a no go. I figured it would be like that b/c no one in those places ever uses em so theres no need to maintain em.

I pay like 55 a month by me so I think you got a good deal. I pay by the year though.


Posted by: Alaric

Quote:
Originally Posted by Rissole
Hey Al, sorry i haven't been in... whats doin??
Hey Rissole, thanks for dropping by again. You haven't missed much, I took a week off training. I start training again today though, so in a few hours I'll post up.

Quote:
Originally Posted by Deadbolt
Heya bud....that sux that the corporate gym was a no go. I figured it would be like that b/c no one in those places ever uses em so theres no need to maintain em.

I pay like 55 a month by me so I think you got a good deal. I pay by the year though.
Ah yeah that's true, I got my membership just a couple hours ago. I"m actually about to head down now, I think I"ll like this new place. I'm paying $194 for 4 months which works out to about $48.50 (student rate).
No contracts after that, no set up fee, just a flat fee of that. Keep in mind these are in CAD, works out to about $157 USD ($39.25/mth).

I'm happy


Posted by: Alaric

Power Week May 8, 2005

Chest/Delts/Abs

DB Bench Press - 90x5, 75x6, 60x6
New gym, first exercise. These dumbbells are rubber weight, and I found out the highest they have is 100. I hope to be using those by the end of summer . Problem with rubber is, they keep colliding at the top of the motion, damnit!

Incline Bench Press - 170x5, 135x6, 120x6
Its going to take me some time to get used to these Incline Benches. I wasn't sure if I'd be moving the same amount of weight or not, so I took it easy on the last 2 sets (no spot).

Dips - BWx13 (slow controlled negatives).
Looks like I'll be beltless for the next 4 months, gym doesn't have one and I'm not to fond of the dipping machine neither. They're narrow, so its hitting my tri's more than my chest.

Seated DB Shoulder Press - 55x2 (slow 6 second negative on last one), 45x6
I was hoping to hit more with 55, but I just couldn't do it. Maybe I was out of steam, I don't know, but I'll use 50s next week.

Upright Row - 105x6 (check form), 95x6
Wasn't really happy with my first set, I didn't use full rom on the last couple reps, going to check the form next power week before upping the weight.

Cheat Lateral - 30x6 (form), 25x6
Again, my last couple reps had a lower ROM, so I wanna perfect it before upping the weight.

Cardio - 2-3 minutes on treadmill, then 6.5 minutes on the bike (quick washroom break inbetween).
My calves were acting up after a couple minutes on the treadmill, and i didn't wanna push it further. They seem to be alright now, hopefully it won't act up on leg day tomorrow.

Overall, I'm very pleased with the gym. The equpiment seems new/high technish, and I'm old fashioned, but this is a lot better than the gym I was at last summer. I hate the rubber weights though (for dumbells), but what can you do. It was deserted today (probalby like 5-6 other people were in the gym). I hear it gets very crowded on weekdays between 5-7, so I'll try and hit it up around 6:30-7:00ish. Legs tomorrow, lets see how that goes.
My workout weeks will start on Saturday now.

One last thing, that week off + crappy diet for a week didn't really affect my numbers, I'm still looking leaner than before, and just as strong. Then again, if my weights drop for legs/back/arms, I won't complain because the equipment here has a different feel to it.

Weight: 188 before workout/190 after.


Posted by: Pylon

Always fun to try to work in a new gym. I hate it. (But, since I travel a lot, I do it often. The trick is to adjust after the first couple of reps, but you have to be really self aware to pull it off.)

As for the butt werks, imagine pinching off a loaf, and try to raise yourself about two inches by pushing down on the chair with your glutes. Then hold until you quiver. Shoot for 30 sec or more, then do ab clench for the same length, then kegels to complete the circuit. It's not much, but better than nothing.


Posted by: gwcaton

Nice wo ! Week off doesn't look like it hurt you too much if at all


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Power Week May 8, 2005

Chest/Delts/Abs

DB Bench Press - 90x5, 75x6, 60x6
New gym, first exercise. These dumbbells are rubber weight, and I found out the highest they have is 100. I hope to be using those by the end of summer . Problem with rubber is, they keep colliding at the top of the motion, damnit!

Try to keep them from hitting at the top to ensure them from bouncing. The proper way to bench with db's is to keep them from hitting...has something to do with the momentum or the shock or some shit I forget but I know its bad to do it heh.

Incline Bench Press - 170x5, 135x6, 120x6
Its going to take me some time to get used to these Incline Benches. I wasn't sure if I'd be moving the same amount of weight or not, so I took it easy on the last 2 sets (no spot).
Thats a big difference between the sets...I know you said you took it easy but why such a big drop? Why not just drop it 10-20lbs instead 35?

Dips - BWx13 (slow controlled negatives).
Looks like I'll be beltless for the next 4 months, gym doesn't have one and I'm not to fond of the dipping machine neither. They're narrow, so its hitting my tri's more than my chest.
If there is no belt try and just hold a db between your legs. Just get someone to put it like by your calves and do your set. A kid use to dot hat back in highschool b/c we didn't have a belt ther either. just an option for ya.



Overall, I'm very pleased with the gym. The equpiment seems new/high technish, and I'm old fashioned, but this is a lot better than the gym I was at last summer. I hate the rubber weights though (for dumbells), but what can you do. It was deserted today (probalby like 5-6 other people were in the gym). I hear it gets very crowded on weekdays between 5-7, so I'll try and hit it up around 6:30-7:00ish. Legs tomorrow, lets see how that goes.
My workout weeks will start on Saturday now.
Its the same by me...here are the slow hours then from like 5-8 its swamped in there. I refuse to train then b/c its so damn busy! Don't ever try to superset during those times!

One last thing, that week off + crappy diet for a week didn't really affect my numbers, I'm still looking leaner than before, and just as strong. Then again, if my weights drop for legs/back/arms, I won't complain because the equipment here has a different feel to it.
A week off will usually do that for ya...really helps alot sometimes. You come back stronger most of the times. Anything beyond 2 weeks is where most see strength loss and such. A good week off can make a total difference in your body!
.


Posted by: FishOrCutBait

All considered, looks pretty good for a first w/o at a new gym!


Posted by: Pylon

Another thought on the dips is squeezing a medicine ball between your knees, if you have them. They are a little easier to hold, and don't upset people if you drop them.


Posted by: Archangel

Brother Alaric, Thats one heckuva w/o!!! Glad it's working out for ya!!!


Posted by: Alaric

Pylon - Thanks that's a good tip. Only problem is, I don't have a great attention span, so I don't know how much I'd benefit from that. Doesn't hurt to try it though, I'm still not used to the equipment for back/arms b/c I haven't tried it out yet.

I've tried out that butt thing, and I still can't do it, grr!! At least I'll have all day tomorrow to try it out. Those ab clenches though, you're just sucking in your tummy, or are you flexing your abs and holding the flex?

Medicine balls on dips? Aren't those medicine balls wide as hell and light?? Maybe I'm thinking of something else (the ball I"m thinking off is big and bouncey lol)

Archangel - Thanks again for support and dropping by! It was a good workout, I won't deny that, but I could've gone a bit harder on shoulders
gwatcon - Thanks man, its still too early to tell, by the end of this week I'll know how the rest affected me.

Deadbolt - Whoa thanks for the indepth analysis. I should say that I'm not using any momentum on the DB Presses. These rubber weights are WIDE as hell, and I cna't help but touch at the top of the motion (not smash, just touch). I've found out that if I do a slight tilt towards the top, I get a bit more ROM out of it. Put it this way, a 60 lb in RUBBER DB's are as wide as 90lb in steel plate db's.

Incline Bench - I know that's a big drop, and I regret doing that much, I agree with you. I should've dropped down to 145 on the second set, or 150 even. I had no spotter for the last 2 sets, and I wasn't confident in my abilities with this new bench stance (even though I did pump out 170 the set before).

Dips - Good tip on that, thanks man. I used to do these for chinups in hs (with a 20 or 25lb db), however, I find that anything higher than 35 is hard as hell to keep hold of on your legs, I don't know why, maybe I have weak calves?

FishCutOrBait - Thanks man!


Posted by: Alaric

Daily notes posted after Training below, for updates on my cutting status.

Sleep - 7.5 hours, I was really really tired today didn't feel like working out but I didn't want to skip and fall behind.

Training - Legs

ATF Squats - 225x4+2, 225x2
I cracked my left knee again on warmup *jjust the bar*, I think because its weightless I don't concentrate on form and I do it sloppy for warmups. I need to stay focused on these throughout. I know I could've pushed out 6 by myself on the first set, I'll get it next time. I'm happy with my form, at the end of my first set my spot was like "HOLY CRAP i wasn't expecting you to go so freaken deep". Lol

Single Leg Ext - 120x6/5, 120x6/5
I don't know why my left foot is dragging behind on one rep, heh.

Hor. Leg Press 295x6, 315x6, 275x6 (even deeper start)
The machine racks up at 395 here, and I don't know why but these weights seem lighter than the one at my school. I'm sure I"ll be doing the rack in no time, so I"m just going to focus in on doing deep starts (ass touching heels almost).

Seated Leg Curl - 150x4, 120 x6
I feel like I can do more on these machines, but my first set my calves started acting up again. I might consider dropping the weight next power week.

SLDL - 225x1, 225x1
I was too tired here, hell I was sleepy eyed throughout my whole workout. But at this point I couldn't get my balance down, I kept falling back. My form was crappy on these singles, and I think I pulled my neck on the second set. Shouldn't have attempted these.....

=================================
DAILY NOTES
I don't really like the way my meals are going to be set out during the "ON" weekdays for these 4 months. My last meal is filled with most of my carbs (a mix of LOW GI Carbs and HIGH GI Carbs). I prefer getting in teh HIGH GI carbs, but we finally got brown rice cooking here. I run the day very low on carbs, but I push all my carbs post workout. 30 minutes later, I sleep.

Another thing, I'm not eating as much veggies as I'd like to be. I'm eating it maybe once a day, I'd like to up this to 3-4 times a day for my cut. Heck I ate more when I bulked.

Off to bed, g night everyone.


Posted by: Archangel

Dynamite W/O there Brother Alaric!!! Keep pushin it!!! Watch them knees though!!!


Posted by: Pylon

Quote:
Originally Posted by Alaric
Pylon - Thanks that's a good tip. Only problem is, I don't have a great attention span, so I don't know how much I'd benefit from that. Doesn't hurt to try it though, I'm still not used to the equipment for back/arms b/c I haven't tried it out yet.

I've tried out that butt thing, and I still can't do it, grr!! At least I'll have all day tomorrow to try it out. Those ab clenches though, you're just sucking in your tummy, or are you flexing your abs and holding the flex?

Medicine balls on dips? Aren't those medicine balls wide as hell and light?? Maybe I'm thinking of something else (the ball I"m thinking off is big and bouncey lol)
No, those are swiss balls. Medicine balls are about the size of a soccer ball and weigh anywhere from 2 to 25 lbs.

Flex the abs tight and hold. Like trying to take a big dump. Then pinch off and squeeze the gluts. Don't forget to wipe...


Posted by: gwcaton

Quote:
SLDL - 225x1, 225x1
I was too tired here, hell I was sleepy eyed throughout my whole workout. But at this point I couldn't get my balance down, I kept falling back. My form was crappy on these singles, and I think I pulled my neck on the second set. Shouldn't have attempted these.....
Be careful man !


Posted by: Rissole

Hey champ, post up what your eating now and i'll see how i can help, i'm not too good at it but i can bluff well No i don't like carbs before bed, too much energy to sleep on.... How many cals are you aiming for??


Posted by: Alaric

Archangel - Thanks, yea will definitley pay more attention to my knees, I didn't expect 45 lbs to cause it to act up.

Pylon - Thanks for the clarification. Unfortunlately my gym only has medicine balls Come to think of it, I've never been to a gym that has medicine balls.

gwcaton - Yup definitley will be a lot more careful. Today my lower back feels pretty sore, sorta like I just did a back workout. Hopefully it'll be set for tomorrow's back day!

Rissole - lol, hey I'm always up for some criticism, you seem like a very knowledgable person, so here it goes:

Basically the same as what I posted last time, but different timings during workout days on weekdays. I'm getting udo's oil this weekend, for a good fat source

ON Days (weekdays)

Meal 1 - 6:30am

2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs

Meal 2 - 9:30am
1.8 Scoop ON WHey

Meal 3 - 12:30 pm
10 oz chicken breast

Meal 4 - 3:00 pm
1 cup brown rice
6 oz chicken breast

Preworkout (30mins~1 hour before) - 6:00 pm
2 Scoops ON Whey
2 tbsp Natural Peanut Butter

Postworkout (immediately after workout) 7:30pm
2 Scoops ON Whey
4 Quaker Original Rice Cakes

PWO Insulin Spike Meal (1~2 hours after workout) - 8:50pm
1.75 Cup of White Rice
1 Cup Broccoli
1 Medium Apple
9 oz chicken breast (6.75)


I wakeup at 6am, and go to sleep around 9:00-9:30pm. I have 2 15 minute breaks, and 1 lunch break (1 hour), which is why I eat more chicken during lunch.


Posted by: FishOrCutBait

things are lookin pretty good bro, pretty good. Im not huge on you going to bed without somethin like cottage cheese in your belly though...


Posted by: DeadBolt

IMO looks like you could reduce the protein a touch and add some more efa's and carbs. Those both seem very low for such a new start into a cut. I'd leave some room for tweaking down the road. Especially just coming off of a big bulk you still need some carbs bro. I know eric and pete are fans of training with just proteins and fats...as am I...but maybe try adding some carbs for breakfast considering you go so long before you train ya know?

Id go with something more like:
M1-drop natty and add carbs
M2-add efa's replace whey w/ chicken/meat/fish/etc
M3-add ef'as
M4-fine
pre w/o-fine
post w/o-move white rice here with whey
M5-cottage cheese w/ efa's


Posted by: Rissole

Quote:
Originally Posted by Alaric
ON Days (weekdays)

Meal 1 - 6:30am

2 whole eggs
11 Egg Whites
2 tbsp Natural Peanut Butter Drop the fat and have some carbs I would change for 1/2-1 cup of rolled oats

Meal 2 - 9:30am
1.8 Scoop ON WHey Add come carbs like yams

Meal 3 - 12:30 pm
10 oz chicken breast Have some salad

Meal 4 - 3:00 pm
1 cup brown rice Might need to ajust for cals....
6 oz chicken breast

Preworkout (30mins~1 hour before) - 6:00 pm
2 Scoops ON Whey
2 tbsp Natural Peanut Butter

Postworkout (immediately after workout) 7:30pm
2 Scoops ON Whey
4 Quaker Original Rice Cakes Like DB said, put white rice here

Meal 7 - 8:50pm
1 Cup Broccoli
9 oz chicken breast (6.75) I took some stuff out, Add some oil too
Ok they are my suggestions, you may have to ajust some amounts for your cals to be right


Posted by: Alaric

Hey thanks for the replies guys, I'm considering tweaking my diet just a touch. I worked out today, and I weighed in around 194-195 after a workout, wtf that's like a 4lb jump in one week lol. Tihs weekened when I have more time available to me, I'm going to go over the things you guys said, and see what I come up with for my ON weekdays/OFF weekdays (I'm pretty happy with my weekend diet as of right now).

I worked out BACK AND TRAPS (YAY I REMEMBERED, but I forgot to do cardio lol) today, but I'm too tired to post, its 25 mins past my bedtime, so g night!


Posted by: Archangel

Nite Brother!!! Post your W/O tomorrow


Posted by: FishOrCutBait

Yeah man, I know how that stuff is... Hope you sleep good! ( i know you wont read this till the mornin...)


Posted by: Alaric

Thanks, just a daily note to add: I gotta keep squatting like this. Its an all time new low for me (my arse is literally cm's away from touching the ground). DOMs has been a bitch these last couple days, I can barely walk (my legs wobble). Heading to the gym for arms/forearms AND cardio.

I might do abs, probably not. Post it up in 2 hours.


Posted by: Rissole

I just DOM from legs anywhere from 2-5 days
Might do abs, probably not.....


Posted by: Alaric

Oh god, I hope this won't last me for 5 days, really not lookin gforward to that.

Workout took longer than I expected, damnit there is no freaken dresscode in this gym. All these chicks in their shorts shorts and sport bras....I'm getting DISTRACTED!!!!!!!!

I did arms and cardio today

decided to skip forearms/abs because of all the distractions lol. Instead of posting my workout, I'll just post what I saw, then catch up tomorrow on the last 2 days....

Doing bicep curls, and this hot 16-18 year old, just randomly decides to stroll in front of me, and start to bend over for some good mornings of some sort. Whatever, I had to stop my set.

NO MORE PROCASINATION, the logs for back and arm day come in TOMORROW!


Posted by: Rissole

Quote:
Originally Posted by Alaric
Oh god, I hope this won't last me for 5 days, really not lookin gforward to that.

Workout took longer than I expected, damnit there is no freaken dresscode in this gym. All these chicks in their shorts shorts and sport bras....I'm getting DISTRACTED!!!!!!!!

I did arms and cardio today

decided to skip forearms/abs because of all the distractions lol. Instead of posting my workout, I'll just post what I saw, then catch up tomorrow on the last 2 days....

Doing bicep curls, and this hot 16-18 year old, just randomly decides to stroll in front of me, and start to bend over for some good mornings of some sort. Whatever, I had to stop my set.

NO MORE PROCASINATION, the logs for back and arm day come in TOMORROW!
What a great distraction though.....


Posted by: Alaric

haha Rissole you bet ya.

Just a word, I've bought some Udo's oil so I can get better fat sources now. I'm going to take what you and Deadbolt said a couple posts up and put that into consideration. Plan on tweaking my diet tomorrow, and I'll see what I can come up with then post up here either tomorrow night or sunday.

Now to get training back on track.....(posts coming below)


Posted by: Alaric

Training - Back and Traps

Deadlift - 255x4, 225x4, 205x4
My back was sore on wednesday from my leg workout (SLDL's killed it I think). Someone said I was curving my back on my first 2 sets. I know my form was bad for the 255, but I'm not sure for 225 (whenever I checked the mirror on my way down, my back looked straight, but I don't know how my pulling motion was).
I know for a fact that I did 205x4 perfect strict form, its something I just could feel (just like I felt 255 was a crappy set).

Bent Row - 170x4, 155x5, 135x5
Nothing too special here, my ROM was weak on the last rep for the first set.

Chinups - BWx6, BWx6
No belt, I might start using that dumbell in the legs trick. We don't have a chinup bar, only an assisted chinup machine, so I was experimenting with the different handles here.

CG Seated ROw - 150x5, 135x6
This isn't your usual CG Seated Row machine, I think this is a hammer machine. Weights have dropped down a bit on this machine.

DB Shrugs - 70x6, 90x6, 75x6
I couldn't find the 100s, so I had to stick with the 90s. First time doing shrugs in a long time, good to be working the traps again.


Posted by: Alaric

Training - Biceps/Triceps

EZ Curl - 40ps x 4, 35ps x 4
Stupid EZ Bar was broken and I cut my knuckle when forcing the weights on. These really messed up the rest of my workout cause my stpuid knuckle wouldn't stop bleeding. Thing that pisses me off is, I cut it during a warmup set.

EZ BB Curl - 70x6
This is my first time working with premade EZ Barbells, and I didn't know how much weight to use (I always calculate using PLATES PERSIDE). Anywho 70 was way too light, but I'm going to work it up gradually. Trying 80s next week, if that's too light...then 90s.

EZ Preacher Curl - 25ps x 6, 25ps x 5
First set I had weak ROM on the last 2 reps. Second set, my form was perfect throughout.

Hammer Curl - 45x4, 35x6
I'm not completely happy with my form on the 45s, I think I cheated just a bit and used some momentum. Going to try and stricken that out for next time, the 35s went out easily and flawlessly though.

CG Bench - 205x2+2, 185x5, 185x4
I have no idea wtf was wrong with me on this set. Disappointed in my numbers, I know I could've gone heavier, maybe i was just spent. Stupid hot chicks wearing next to nothing ....bending over in front of me, yum

Skullcrushers - 70x6
I had to use that EZ Barbell again, 70s felt too light, I'll go heavier next time

Single Arm DB EXT - 30x4/5, 20x6/6
Felt pretty good with these, great form

Cardio - 12 minutes moderate.
Felt good doing this, the music channel here was hosting "TOp 10 get naked videos", I was only planning on doing 5-7 minutes of moderate cardio (just to start off light), but after watching that I postponed it to 12


Posted by: gwcaton

looks like two good wo's


Posted by: Archangel

Brother Alaric, awesome w/o there!!! Nice numbers too my Brother!!!


Posted by: Pylon

Looks good, allie. Hey, maybe you should get some pics of the scanitly clad workout chics...I mean, just so we can be sure it's a legit distraction and all...


Posted by: Alaric

Thanks gwcaton and Archangel

Pylon, lol that is certainly a possibility. I got a couple friends who I spot working out there. If I schedule a workout with one of them and pretend I'm "photographing my lifts" with the ladies in the background, it seems pretty legit. A word of warning though: JAILBAIT (in America, not in Canada our age of consent is 14).


Posted by: Pylon

Where in Ontario are you? I've done some work in Hamilton, and we have an office in Toronto that I will be visiting in June. (OK, I'm really coming to see the Cards play the Jays at Skydome, but this way someone else pays for it...)


Posted by: Alaric

Wow really??? I actually go to school in Hamilton, but I'm working in downtown Toronto this summer (very close to skydome). I live just in the outskirts of Toronto which is like 25 minute train ride (traffic is horrible during rush hour, so I've never attemptd the drive).
You plan on lifting if you come down here in June?


Posted by: Pylon

If I can find a place to lift, I'd love to.


Posted by: Alaric

If you don't mind a little commute you can always lift where I am, I think you can buy guess passes here. I have a coupon for a week trial, only problem is its listed under my friend's name (who's in Europe until the end of June)....If you wanna pretend to be him lol you could lift at my gym for a week, free of charge!

Anywho...
CARDIO - 15 minutes HIIT, 5 minutes shadow boxing

I'm trying something idfferent today, cardio first thing in the morning....going to workout nw, then follow up with a cardio session right after...
Chest/Delts day for RR coming right up!


Posted by: Pylon

An chance they would issue me my own if we asked nicely?

Good luck with the new stuff. I can't get going that early in the a.m. most days...


Posted by: Alaric

Pylon - I don't think so, if you should up with me now to workout, they'd charge you for a guestpass I think. Only reason why I got this, was because when I signed up last week, they were having "promotional tryouts" and asked if I could think of 3 people who I'd eventually refer to the gym, in return I got a free bag/t-shirt and hat.

Cardio - 15 minutes HIIT, 5 minutes shadowboxing (posted above) first thing in the morning.

50 minutes later, workout....

Training - Chest/Delts

Incline Bench - 160x8, 140x8
Again, I'm kinda weary of this bench, I'm underestimating myself, but I'll raise up the poundages eventually.

Decline Bench - 205x4+1, 185x6
I don't know what happened here, I was pumping out 205 pretty fast. Heck I didn't even struggle on the 4th rep, but when I went to do my 5th, it just wouldn't get off my chest. Weird, Probably just having a bad day I won't think too much of it.

Flyes - 40x7
ON my 3rd rep, I messed up and went too far back, my left shoulder was bitching at me for the rest of that set. I lost my steam and failed to do another 3-5 reps.

Single Arm DB Ext - 45x6/8
Meh, I was going to try and do 50, but I wasn't having a good day thus far, didn't wanna disappoint myself again.

Bent Lateral - 20x10
Great killer set, I usually use 22s for these, but they didn't have any 22 db's. Next week I'll try 25s, but these felt killer at a good steady speed.

Cable Side Lateral - 45x6/7
Didn't really do these, I was just messing with the machine to get an idea of what weight to use for next RR. It was a different cable machine, I had a feeling my weights would drop on these.

Not the best workout day, a lot of my numbers actually went down from my previous RR week. I won't think too much of it, I was in a rush (dentist appointment) so I had to use lower RI than usual. The fact that I did a hard cardio session less than an hour before my workou tmight have playeda role in my weak numbers.

Again, I didn't have time to do a double-cardio day, oh well.

Side note: I finished up my diet for ON days during the weekdays (monday-friday). Used up many of the tips given by rissole and deadbolt. However, I decided to use my udo's during OFF days only when fat counts are higher. I'll post what I came up with below:


Posted by: Alaric

ON Days during WEEKDAYS

Numbers: 400.25 PROTEIN 215.12 CARBS 55.27 FAT 3061.75 CALS

Meal 1
2 whole eggs
11 Egg Whites
1 tbsp Natty PB
2/3 cup of oatmeal

Meal 2
1/2 cup of Brown Rice
8 oz chicken breast


Meal 3
8 oz chicken breast
1 Cup of Brown Rice
1 Glass of Milk


Meal 4
1.25 Scoop ON Whey


Preworkout
2.4 Scoops ON Whey
1 tbsp Natty PB


Postworkout
2.66 Scoops ON Whey
2 Quaker Rice Originals
1.25 White Rice


Meal 5
1 Cup Broccoli
9 oz chicken breast
1 Flax Oil Pill




***NOw I just gotta figure out how I'm going to arrange my OFF days (during the week).


Posted by: Alaric

I'm worried about leg day tomorrow, my legs are still a bit sore from last week, but I'm going to go through with it and hopefully by tomorrow morn they'll be 100%.

Posted below is what will be what I eat on my
OFF days:

Meal 1
2 whole eggs
11 Egg Whites
1/3cup of oatmeal (2.5 oz)
2 tbsp Udo's Oil


Meal 2
2.4 Scoops ON Whey


Meal 3
1/2 Cup of Rice (3 oz)
1 Glass of Milk
8 oz chicken breast (6)


Meal 4
3/4 Cup of White Rice (4.6 oz)
9 oz chicken breast (6.75)


Meal 5
2.66 Scoops ON Whey


Meal 6
1.5 Scoop ON Whey
3 tbsp Natural Peanut Butter


Meal 7
8 oz chicken breast
1 tbsp Olive Oil
2 tbsp Natty PB


Posted by: DeadBolt

Heya bud workouts look solid!!! You hate ther girls but you LOVE the girls....I kno lol!

No bar for Chinups huh? Do you have a smith machien there? Ussually at the top of the rack in the back or front there is a very solid bar....thats what I use for my chins. Just a thought.

Diet looks better....I would take the natty out of meal one and put it into meal 4. Or just get rid of the natty and use some udos in meal 4 b/c that whey will get digested really fast, you need some sort of fat to slow it down. And you need some more fat in your last meal....gona need to slow that digestion down for the entire night. Just re adjust the fat intake in other meals and move it around to those meals.

For the off day do the same....take some fats away from some meals and put it towards the whey shakes with nothing but whey so they dont digest so fast.


Posted by: Archangel

Brother Alaric, You need not worry about your legs, they will be fine, even if they are a little sore, when the blood gets pumping in them all the soreness will fade away!!!
GO GET 'EM!!!


Posted by: Pylon

You know you did something right when the legs are sore a week later. No mercy! Hit 'em again!


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Heya bud workouts look so