G's Log. [Forum Archive]

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G's Log.

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Posted by: Big G

Woah! Just realized I was eating 4,000+ calories back on Jan 18th and even Chipotle on the 22nd. That means I've only been on this cut for 10days. How can I be 10lb down already!?

That's nuts! I'll be interested to see if I can still bench 100lb DBs when this cut's done. I hpoe I'm losing too much meat amidst all this.

Live and learn...

Posted by: SamEaston

Hey G - hows things?

Nice to see you're still hitting those weights with the same BIG G intensity

Noticed you're doing Split Squats, how do you like them? How are you finding your cut, is it tough to cut down the amount of food you're eating?

That's a real shame about your workout partner - he's probably just jealous if he does have a fat gut. He should be grateful to train with someone who has a passion for weight training and is enthusiastic to recommend and try out new stuff. He's obviously a twat

Eph is the shit isn't it? I thought it was illegal in your neck of the woods though?

Posted by: Big G

'Sup Sam! Long time no chat.

Split squats are fun. I'm not using much weight because I'm basically doing them for cardio. I can get my heart rate up into the high 170s in a minute flat doing those things. The whole program is basically all about cardio. I'm never resting more than 45seconds, often just 30. My heart's pumping from start to finish! I'll get back to some real weights here soon enough thoough. ust leaning up a bit for spring. Get that 8pack back.

Workout partners actually a nice guy. I got kind-of nervous after writing that about him because I gave him the link to this journal at one point. I decided I was just being paranoid and he'd never be in here reading anyway. God knows, he might learn something if he did, and we can't have that now can we!?

Foodwise, I'm OK. My meals are smaller and I get hungry much faster, but I'm eating 7 instead of 6 meals daily. It wasn't a conscious decision to do that. I just kept getting hungry sooner than I normally would've so I ended up eating more times. I do miss the carbs. I'v ereally restricted them. Hopefully though, still lifting (& still legs 2x/wk) and eating protein every 2-2½ hours will prevent too much LBM loss. Fingers crossed!

Eph IS the shit! Yeah. I got this bottle last year. It was illegal early in the year, but then some judge apparently said that 10mg tabs were OK April and then some other judge said they weren't OK again in May. I got mine just in the gap. They do make me buzz. Fucking A+ with some hardcore techno blasting in your ears and running like hell on the treadmill. I've been cardio-ing my face off.

Did you catch that... cardioing... That should definitely be a word. Quick! Somebody contact Webster!

Posted by: Big G

TUESDAY

SLEPT: 1:15am-6:50am (No way near enough! I dozed off in my LA-Z Boy for Â½hr last night; 9-9:30pm (after running), and couldn't get to sleep when I went to bed. I went upstairs at 10:15pm but spent an hour farting around on the computer then another hour&Â½ reading Weight Training Technique. I couldn't get tired.

)

WEIGHT: Dunno. No morning poop. No weigh in. I was 185.4lb on gym scale after cardio & meals 1 & 2. Hopefully will be able to weigh in tomorrow morning (if I can get my guts back on schedule!). More detail than required, I know, I know!

Meal 1 - 7:20am:12whites,1toast+PB,banana,grapefruit,sups
Meal 2 - 10:40am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 2:10pm(PWO)1cup homemade veal stew & 4oz pork loin
Meal 4 - 4:10pm:Â½stuffed pepper,pork tenderloin,tomatoes
Meal 5 - 6:30pm:2x Wendy's side salads +4oz grilled chicken
Meal 6 - 9:00pm:beef,spinach,brocli,cauliflower,grn beans
Meal 7 - 11:00pm:Vanilla casein shake(new) w/mixed berries

kCal: 2,681 (304g protein. Avg 34g/meal + incomplete)
Carbs:233g

WATER: 0.75gal. need to get this up a bit. been drinking more coffee than usual. consequently less water going in.

SORE: Nothing this morning, but lats and hamstring started to feel it this afternoon. probably be sore tomorrow (planned rest day).

WORKOUT (lunchtime) / CARDIO:
Note: Pre-cardio - BCAAs & 2nd Ephedrine (gotta love it!).

Treadmill - 6mins; 4.5mph, 6mph, 7mph, 8mph, 9mph & 4.5mph.
Then...
HIIT Circuit Training: 2circuits!!
- Elliptical:
- Rowing:
- Cycling:
- Stair-Climber:
Notes:2mins each exercise (1Â½min modest pace, Â½min as fast as possible. Â½min rest between each exercise) & Repeat!

HR:155-170 throughout.

PWO Static Stretching:
Hamstring - Watched to see how close my head actually gets to me knee today. I honestly think it'll be head on knee fairly soon. Right now I'm probably 6" away (not 12", like I thought yesterday). I did the same technique again today (assume stretch, tense muscles, relax & stretch further, repeat, then hold for 20-30sec).

NOTE: Kisk-ass cardio workout! I'm absolutely amazed that I can run/row/cycle w/HR in mid 170s and not get winded/stitch. Don't get me wrong, I'm sucking air big-time, but I'm still going strong. It's awesome. My little 15min circuit training workouts over the past 9months have really kept my cardio system in check. It's great to be able to run and run and run and... without tiring. Yay for me!

PARTNER: Workout partner "couldn't make it" to cardio today (imagine that!). Coincidentally he's also been "unable" (read "unwilling") to attend every other cardio session so far this program.

"I'll do whatever it takes to lose 20lb." Uh-huh.

JUMP ROPE: Haven't even tried this yet! Had it now for about two weeks. What am I afraid of!? I have a planned rest day tomorrow, but I may go to the gym at lunch and just play with the rope for a few minutes. nothing hardcore. just to try it. I haven't jumped a rope since I was... maybe... six!

I need to watch some youtube vids to check how to do it without looking like a little girl!

I can still sing the "99 robbers" song though, right?

Posted by: P-funk

Quote:

Hamstring - Watched to see how close my head actually gets to me knee today. I honestly think it'll be head on knee fairly soon. Right now I'm probably 6" away (not 12", like I thought yesterday). I did the same technique again today (assume stretch, tense muscles, relax & stretch further, repeat, then hold for 20-30sec).

sitting reach test/strech?

If so, not the best for measuring or gauging hamstring flexibility (or even for stretching the hamstrings). In that position, you may be getting some stretch from the hamstrings, but more of the stretch coming from different segments of the spine (lumbar curve or thoracic curve) depending on what is more tight and what is more mobile.

Posted by: SamEaston

What are you like?

Squats of any description make me feel as if my heart's about to pop!

You're like a duracell bunny with all the HIIT cardio combined with Eph! Sometimes i wonder what i must look like in the gym but then i realise i don't actually want to know.

Glad to hear the diet is going well, watch out your carbs don't drop too low though. If you start to feel lethargic you might need to add more in

Posted by: Big G

Quote:

Originally Posted by P-funk

Damn! That doesn't sound good. I'll have to get my copy of "Stretching Scientifically" out tonight and see what it says about static stretching for Hamstrings. I thought what I was doing was fine. It definitely felt like it was stretching my hamstrings. I'm going to get something right one of these days!

Thanks P. I'll research further.

Posted by: Big G

Quote:

Originally Posted by SamEaston

What are you like?

Yeah. Squats do it for me too! Big movement. Big muscles involved. They'll get you sucking air in no time.

Funny you should bring up the Energizer Bunny. My boss compared me to him (It is a "him", right?) recently too.

When I do my H.I.I-Circuit-Training I can almost feel the eyes burning into the back of my head (from The Fatties behind me). I'm only on a machine for 2minutes before moving to the next one. Plus, for the first 30seconds I'm on a machine I go flat-out as fast as possible. No-one around me is ever going even Â½ the speed I am (or sweating Â½ as much). I'm sure I look like a crazy man!

You know they have no idea why I'm acting that way. They're just plodding along 4-5mph one foot after the other, plod, plod, plod, plod... Yawn!

Thanks for feedback re:carbs. I have definitely been craving them, especially in the evenings (even moreso on Monday night when I didn't carb back up after running/rowing 3-4miles and I'd already lifted weights that day. I fell asleep for 30minutes in my LA-Z Boy that night, I was so drained. I felt better when I woke up though, like my body had replenished everything from within).

I plan to refeed 2-3 times along the way. It's a 7week cut (actually 8weeks, including the first week when I cut calories but just rested) so I'll probably refeed every 2-3 weeks. I feel fine at the moment though. Hopefully how I feel is a good gauge of how I'm actually doing.

I have the nagging suspicion that PF is reading this and thinking "Geez! What a

Dumbfuck" but I'm doing my best! I'm still learnin' anyway.

With luck he'll throw this ol' dog some more bones of wisdom here soon.

Posted by: SamEaston

Quote:

Originally Posted by Big G

Funny you should bring up the Energizer Bunny. My boss compared me to him (It is a "him", right?) recently too.

As long as it's not the pink one, its definately a him

Only an 8 week cut? That's quite a short time but then i guess you dont' have an awful lot of fat to lose.

Im sure PF would let you know if you were doing anything exceptionally stupid! Or at least ask you why you were doing it then sit back and watch you dig yourself into a hole while explaining yourself . . . . . . . . . .

Posted by: Big G

Quote:

Originally Posted by SamEaston

As long as it's not the pink one, its definately a him

You're right... 8 weeks should do it. When I started I was 194lb and I thought my bf was around 15%. I've dropped 10lb already (not sure how/why, but definitely have) but bf is still probably 10-12%. If it's 12% and I'm 184, then I should be 8%bf at 176lb. 8lb lost over next 6 weeks = 1Â¼lb/wk. Nice healthy, slow weight loss, i.e. easily attainable. That's the plan anyway! I was 161lb & 8% in Mar/Apr'07, so if I'm 176lb & 8% in Feb that'd mean 13lb gain in LBM in the past 11months. Not great, but not too bad either. The meat sure looks good on me anyway!

I'll do some pix when I get done. I'm terrible about pix. Even on my home improvement projects I never take before/after pix (much to the dismay of family & friends). I've just never been big into photos. I never look at the ones I've got, so why bother taking new ones? People keep asking for pix though, especially family overseas and colleagues at work. I apparently have to take some "for old times sake"

.

Re: PF...
Happily I now know enough to know that I do not know enough, so I'd probably be less inclined these days to dig myself into a hole while explaining myself. Still though... every day in every way, I'm getting better and better.

I'm definitely more relaxed these days. And more confident in the future. If I could clear my debts up (once and for all) I'd be better still. $20k of debts (mostly related to wife's surgery) in credit cards still makes me nervous (what if I lost my job for some reason... aarggh!!

Posted by: Big G

WEDNESDAY

SLEPT: 11:45-6:45am (better, but wanted more. woke tired)

WEIGHT: 187.4lb (before breakfast & poop. pooping at noon these days. no good for morning weigh-ins. reduced calories jacked up my routine).

Meal 1 - 7:30am:12whites,1toast+PB,grapefruit,coffee,sups
Meal 2 - 10:30am:banana,1Â¼srvng pp,1/3rd cups oats/ff milk
Meal 3 - 1:30pm:Â½StuffedPepper,3Â½ozPork,sauce from VealStew
Meal 4 - 4:30pm:Same again. Mmm, good!
Meal 5 - 9:45pm(late!):beef,brocli,spinach,cabbge,brsl sprt
Meal 6 - 11:45pm:vanilla casein shake(new)+mixed berries

kCal: 2,189 (236g protein. Avg 31Â½g/meal + incomplete)
Carbs:206g

WATER: 0.5gal. not good. but it was a rest day (i.e. no sweating today).

SORE: Hamstrings, to touch (noticed while showering). Otherwise all OK.

WORKOUT: None. Scheduled rest day.

NOTES: Very low cal day due to only having 6 meals (instead of usual 7 during this cut). Meal 5 was late because I lost track of time while shopping for artwork at Garden Ridge after work (they were having a sale; buy 1 get 1 50% off clearance items already all 50% off, i.e. 62Â½% off

). I was in that store for three hours (they have a LOT of art!). It was like a time warp! I didn't even get hungry until right at the end. WTF!? Stomach distracted by art!? Weird.

Posted by: Big G

THURSDAY (Almost Friday!)

SLEPT: 12:00am-6:45am (again, not enough. In bed by 10:30pm but read Stretching Scientifically until 11:45pm, made a casein shake and fell asleep around midnight. tired)

WEIGHT: dunno. poopeed this morning, but not until after breakfast. should be able to weigh in tomorrow morning.

Meal 1 - 7:25am:12whites,1toast+PB,grapefruit,sups.
Meal 2 - 10:30am:½banana,1¼srvng pp,1/3rd cup oats/ff milk.
Meal 3 - 2:15pm(PWO):homemade veal stew w/1¼srvngs pp.
Meal 4 - 4:10pm(hungry!)½banana,1srvng pp,1toast+PB,walnuts
Meal 5 - 6:30pm:beef & mixed green veg
Meal 6 - 9:30pm:casein shake w/mixed berries

kCal: 2,466 (278g protein. Avg 32g/meal + incomplete)
Carbs:233g

WATER: 1.1gal.

NOTE: Forgot to take some meat/fish into work today. Dangit! Had to rely on whey all day (veal stew is more stew than veal!). Ate entire pork tenderloin while at work Mon-Wed.

CARDIO: (Lunchtime)

Treadmill: 15mins, 1.64miles, alternating between 6-10½(PR)mph w/occassional 4½mph speed-walk "rests." HR 160-175 throughout (pushin' it!)

Elliptical: 10mins. ½min as fast as possible, 2mins modest pace. 10mins fwd, 2½mins bckwrd, 2½mins fwd. HR 155-172 throughout.

Rowing: 5mins. ½min as fast as possible, 2mins modest pace. HR 155-165+

Plus...
Speed-rope!!

Yup! Finally! I pulled my new(ish) rope (actually, it's not a "rope", it's... a... "plastic"! But still...) out of it's packaging today! I snuck off into the basketball courts to try it out (didn't want to look like a complete ass in the gym!

. I only spent about 2minutes playing with it (well... maybe a bit longer). It got my heart pumping, that's for sure. I had to keep stopping (mainly because it'd hit my feet, but my heart was pumpin' too). I couldn't alternate which foot I landed on (R,L,R,L...) but I was going pretty quickly jumping both feet at the same time. I had a few goes at getting the rope under me twice (for every one jump I did) but that was... um... maybe a little ambitious! I'll keep playing with it though., Watch this space. I'm going to get good at speedrope. Expect Youtube vids!

Posted by: Big G

FRIDAY (Yay!)

SLEPT: 11:00pm-7:00am (That's better! Woke refreshed)

WEIGHT:184.8lb (w/no poop this morning. i.e. Light!

)

Meal 1 - 7:20am:4whites,2eggs,1toast+PB,½banana,grpfrt,sups
Meal 2 - 10:50am(late)1¼pp,banana,oats,ff milk,walnuts
Meal 3 - 1:30pm(PWO):1½pp,banana,oats,ff milk,sups
Meal 4 -
Meal 5 - Food log not maintained past 1:30pm

Meal 6 -

kCal: ,?

WATER: ??gal.

SORE:Nothing.

WORKOUT (lunchtime) Horizontal/Legs2

[B]Warmup:[/B]
Elliptical - none.
Instead... Waved 10lb plates around (shoulder warmup) before bench pressing.

Dynamic Stretching:
none. welll... I guess the shoulder warmup was kindof dynamic stretching. But anyway...

A1.BB Bench Press (RI: I go, you go. approx 30sec)
(1rep actually=1Â¼ reps, i.e.down,25%up,back down,100%up)
(Timing:4-0-2-0-2-0-X. Tough! Was amazed at how few reps))
135lb:1x10, 1x7, 1x6.
Note: NOT S/set w/A2. Fuck it.

A2.BO BB Rows
135lb:1x?,1x?,1x?
Note:Reps not written down. Journal not updated until Tues 2/12. Not sure how many reps. Got feedback from oithewrs at gym though re:form. Still trying to get workout partner to do stuff right.

B1.Sumo Deadlifts 185lb:1x?
235lb:1x?
325lb:1x4
Note:Reps not written down. Journal not updated until Tues 2/12. Not sure how many reps.

B2.OH BB Squats
None. Did...
Front Squats instead
2x?
Note:Reps not written down. Journal not updated until Tues 2/12. Not sure how many reps.

C.Bar Hangs
None
Note: Skipped it. Out of time.

Warm-down:
D.Cuban Press (external rotators)
50lb BB. 2sets, didn't count reps (felt it though!)

E1.Abs - Unassisted crunches (S/set w/E2)
2x20

E2.Abs - Vacuum, laying down. (S/set w/E1)
20sec hold, 10 sec rest. 2x2 minutes

Stretching:
Hamstrings (kneeling up, on one knee, strecthing opposite leg. brief. short on time)

NOTES:Abandoned all hope of making this a cardio workout (like I tried to last week) because I'd already agreed to meet my powerlifting buddy (Ronnie Baker) at the gym for tips about form. Watched him squat 465lb, then got feedback re:front squat & deadlift form. I was OK. Partner not so much! His knees tracked backly on the squat (waaay fwd of toes) plus when deadlifting he barely bends his knees. He'll learn (maybe!).

Posted by: Big G

SATURDAY

SLEPT: Can't remember. Didn't update journal until Tuesday.

WEIGHT:182.2lb (actually it was 184.0 after bathroom visit#1, then I ate breakfast, then lost additional 1.8lb during bathroom visit#2).

FOOD LOG: Not maintained.

kCal: ?

WATER: ? - not enough whatever it was.

NOTES: All day building first of four steps on deck. Looks sweet, but took ages!

BEERS: 6 during the day (while deck/stairway building). 6more in the evening, sitting around fire on deck w/wife. i.e. Not good!

Posted by: Big G

SUNDAY

SLEPT: ?-?am I dunno. Didn't write it down.

WEIGHT: Dunno. No weigh in.

FOOD LOG - Not maintained. Definite REFEED DAY today though. Munched on bread, apples, pears, nuts... all-sorts, all day!

kCal: Dunnno.

WATER: ?gal. not enough anyway.

BEER: 12! Aargh! WTF? No self discipline during weekends? I suck.

Time to go back to AA? Maybe!

NOTES: Minus 24Âº outside. Spent entire day tidying house, hanging recently purchased artwork and preparing to rehang curtains after dog ripped them down! Long hardworking day. House looks waaaay better after 10hour day!

Posted by: Big G

MONDAY

Called off work. Hung curtains. Returned a bunch of stuff to Home Depot & JCPenneys. Bought area rugs, blankets (to cover living rm suite) & cushions. i.e. Another long day cleaning/decorating house. If dog rips curtains down again she is dead!

WEIGHT: 187lb. WTF!!!??? Up almost 5lb from yesetrday morning. Result of yesterday's impromptu refeed? How can I be up that much? Crazy!

FOOD LOG - Not maintained.

BEERS: None (That's more like it!). Why do I fall apart on the weekends?

Posted by: Big G

TUESDAY

SLEPT: 10:45pm-6:30am.

WEIGHT:dunno. no morning poop. probably heavy after carbing-up this weekend.

Meal 1 - 7:05am:2toast(plain),12whites,1grpfrut,coffee,sups
Meal 2 - 10:15am:2toast+PB,pp (quick'n'easy)
Meal 3 - 1:20pm(after cardio):1toast,1can tuna,¼oz walnuts
Meal 4 - 3:15pm(hungry!):same again (not much food at work)
Meal 5 - 7:00pm(PWO): pp,banana
Meal 6 - 9:30pm:Haddock,cabbage,squash,mushroom,tomatoes
Plus... 10:30pm I just had to try some roasted plantain, leek & chicken concoction I made. Mmm! Crazy good!

kCal: 2,636 (284g protein. Avg 33g/meal + incomplete)
Carbs:251g

WATER: 0.9gal.

SORE: Nothing.

CARDIO:HIIT (lunchtime - See W/O TIMING note at base.):

Treadmill: 5 minutes. Feet hurting. Couldn't run. Had to use elliptical instead.

Elliptical: 25mins alternating fast/slow (HR 150-175, mostly 165-175)
Rowing: 5mins (modest pace. HR 155-165 throughout)

WEIGHT after cardio:186lb on gym scale (i.e. not too bad).

WORKOUT (evening - see W/O TIMING note):
UPPER VERTICAL + LEGS1

Warmup:
Treadmill - None. Fuck that. Knees and feet already shot.
Waved some 10lb plates around to loosen up shoulders instead.

A1.WG Pullups +negatives i.e. "-ves" (s/set w/A1)
BW:1x10, 1x7 (+3-ves), 1x5 (+5-ves)
Note: Oops! Planned to do military presses first. Oh well.

A1.Standing Military Press (s/set w/A2)
135lb:1x8 (WTF? Was 1x10 & then 1x8 last week

Worse due to pullups now being first? Maybe)
115lb:1x10(just),1x8(just)

B1.Split Squats (s/set w/B2)
155lb:1x20 (Damn! My knees are fucked! I'm hurtin'!

)
155lb:1x5 (no way. knees hurt & have no strength!)
135lb:2x20 (stuggled on!)

B2.Good Mornings (s/set w/B2)
155lb:1x10
135lb:2x10
Note: Was advised last week to have slight bend in my knees while doing these. Tried it today. Not sure about it. Hamstring seems less involved. Wierd.

C.Weighted Bar Hangs
BW+10lb:1x60sec PR, 1x45sec (w/60sec RI)

Warm-down:
D.Cuban Press (external rotators)
50lb:1x10,
45lb:1x9½f, 1x7½f

E1.Abs - Knee Raises (s/set w/E2)
2x20, 1x10.

E2.Abs - Vacuum, laying down (s/set w/E1)
3sets of 4 vacuums, held for 20sec each w/10sec RI (i.e. 2mins per set).

Static Stretching:
Hamstrings.

W/O TIMING: Missed yesterday's workouts (called off work instead). Today my knees are sore/aching (they have been recently). Went to gym at lunch w/idea that if I knees weren't too bad I'd do the cardio planned for Monday evening during lunch today and do the lifting (planned for Monday lunch) this evening. If I do it the other way around I seriously doubt if I'm going to be able to convince myself to get back in the gym after work!

Posted by: SamEaston

hey G! I wouldn't worry about your weight going up so much after your refeed, its probably due to water and salt intake.

Also if your knees are still bothering you, i would maybe consider stopping weight-bearing cardio for a while and focus on rowing for a while which is easier on the joints. It helped me quite a bit because i used to like HIIT sprints on the treadmill but noticed that my knees were beginning to hurt more than normal.

Posted by: Big G

Quote:

Originally Posted by SamEaston

hey G! I wouldn't worry about your weight going up so much after your refeed, its probably due to water and salt intake.

Also if your knees are still bothering you, i would maybe consider stopping weight-bearing cardio for a while and focus on rowing for a while which is easier on the joints. It helped me quite a bit because i used to like HIIT sprints on the treadmill but noticed that my knees were beginning to hurt more than normal.

Honestly, this is exactly what I was thinking too. Thanks!

Posted by: Big G

WEDNESDAY

SLEPT: 12:15am-6:30am (not enough, but woke feeling OK).

WEIGHT: I dunno. I'm going to start weighing in in the morning whether I use the bathroom or not. I used to be like clockwork until I reduced my calories. Now it's a fucking lottery when the urge will come! Oh well. Whatever.

Meal 1 - 7:15am:12whites,1toast+PB,grapefruit,coffee,sups
Meal 2 - 10:45am:5whites,1egg,1toast+PB,Â½ozWalnuts
Meal 3 - 1:45pm:cracked wheat w/chicken,plantain,veg,toms
Meal 4 - 4:40pm:same again, but only 1/3rd cup crckd wheat!
Meal 5 - 8:45pm:haddock,beets,cabbage,collards,mushrms,toms
Meal 6 - 10:45pm:casein shake w/mixed berries

kCal: 2,326 (235g protein. Avg 33g/meal + incomplete)
Carbs:230g (should've been lower - see "Woops" below)

WOOPS!: Added cracked wheat to custom foods but miscalculated dry Vs cooked ratio. Ended up packing in almost 50g carbs and twice as many calories as intended for meal 3. Woops!

WATER: 0.9gal.

SORE: Nothing.

WORKOUT: None. Wed=Planned rest day (Good job too! My feet and knees need it!).

AUCTION: On Wednesday nights there is an auction (actually four simoultaneous auctions) that runs 5pm-9pm nearby. My wife and I used to go every week until her schedule changed and we weren't able to. Now she's a GM she's writing her own schedule and is planning to be off all day every Wednesday (so we get to go to the auctions again - Woohoo!

). Tonight is/was the first night we've been out together in ages. I picked up a gigantic white china piggy-bank (bigger than soccer ball!) for $2 and 2 cases of 48 packs of 5 rawhide dog bones (480bones!) for $30 (i.e. 6Â¢/bone!

). Also got large, new, stainless, flip-top garbage can for $9. And what else... :hmm:... Well anyway.. Good deals!

Posted by: Big G

THURSDAY (Valentine's Day)

SLEPT: 12:15am-7:00am (not enough. woke v.tired!

)

WEIGHT:183.8lb (after poop) i.e.Still hovering around 184lb. WTF?!

This means War!

Meal 1 - 7:30am:12whites,1toast+PB,Â½grapefruit,Â¼ozWalnuts
Meal 2 - 10:30am:Â¼cupOats,Â¼cupFFmilk,Â¼ozNuts,4whites,2eg gs
Meal 3 - 2:20pm:4ozChicken,plantain,leek,onion,crackd wheat
Meal 4 - 4:15pm(hungry):1toast,1can tuna,lite mayo,Â½oz nuts
Meal 5 - 7:15pm:grnd turkey,cabbage,collards,mushrooms,toms
Meal 6 - 9:45pm:casein shake w/cran+blue+straw+blackBerries

kCal: 2,095 (227g protein. Avg 30g/meal + incomplete)
Carbs: 144g!!

Is that too low?

WATER: 0.9gal. not too bad.

SORE: Lats (a little bit), glutes/hamstrings (after cardio). Otherwise OK (knees even a little better today). Still, elected for low-impact cardio today. Deadlifts tomorrow, per schedule?:hmm

.

HIIT CARDIO(12:50pm-1:20pm).

Rowing: 10mins HR 155-165

Elliptical: 10mins HR 150-175 (5mins fwd, 5mins bckwrd)

Rowing: 5mins HR 155-165

Elliptical: 10mins HR 150-175 (2Â½mins fwd, 2Â½mins bckwrd)

WORKOUT NOTES: On elliptical I went Â½min as fast as possible then 2mins modest pace throughout. While rowing I maintained a modest pace, increasing pace to match rave track (playing on iPod - love my iPod!

) until HR hit mid 160's, then backing off again (just a little) to recover.

NOTE Re:ROWING - It's wierd... On the elliptical or treadmill I can get my HR into high 170's before getting breathless, but while rowing I know when I'm near 165 because my legs start feeling like they have a lactic acid buildup and I even start feeling a little bit ill. Maybe it's pulling myself forward using my legs that causes the discomfort. Maybe it's just an unfamiliar movement. Hopefully it'll ease up as days/weeks/months roll by. I never used to like to row for even 10minutes before. Now that's not too bad, especially at a modest pace (i.e. HR 160ish). It will presumably improve over time.

POST CARDIO MEALS: I read recently that adipose tissue (i.e. fat!) is readily converted to sugar after cardio to replace glucose burnt off during exercise. To maximise the breakdown of fat it's best to not eat for 60minutes after cardio. From today onwards post-cardio meals will be delayed for 1hour whereas previously they'd be eaten within 30mins.

READING: Mastery of Hand Strength. Enjoyable read. I have Grip Master's Handbook (subsequent book, same author) for afterwards. Determined to improve mt grip. Watch this space for some wierd grip exercises soon; Plier lifts (picking stuff up with pliers) axe head carrying (carrying peices of wood by pinching/gripping only an axe head poking out of them), cutting wire (small wire cutters & thick wire) dot dot dot...

Posted by: Big G

FRIDAY

SLEPT: 11:00-7:00 (still woke tired w/eyes burning! WTF!?)

WEIGHT: dunno. no morning poop (again). In fact, no poop all day (again!). These little tiny meals mess me up.

Meal 1 - 7:20am:12whites,1toast+PB,Â½grpfrut,Â¼ozWalnuts,su ps
Meal 2 - 10:30pm:Â¼cupOats,Â¼cupFFmilk,Â¼ozNuts,1Â½srvng whey
Snack - 1:00pm:Â½srvng whey,Â¼oz walnuts,BCAAs,2ndEphedrine
Meal 3 - 4:10pm:chicken,crckd wheat,veg,plaintain,flaxseed
Meal 4 - 9:30pm(after grocery shop)grnd turkey & green veg
Meal 5 - 11:30pm:casein shake w/mixed berries.
Meal 6 - Zzz!

NOTE Re: SNACK - Couldn't leave my desk at 12pm to go to gym for cardio. Had to work until 2:30pm to get stuff done before lunch. Ate very small snack (+BCAAs) at 1pm to ensure system had protein and a little energy (to avoid getting hungry before cardio). Waited 1hr after stopping rowing before eating (per recommendations). Carbs (once again) severely restricted.

kCal: 1,922 (220g protein. Avg 36g/meal + incomplete)
Carbs: 150g

WATER: 1.1gal.

SORE: Hamstrings (to touch - noticed while showering). Otherwise all OK. Knees a little better again today too (thank goodness!).

HIIT CARDIO (late lunch; 2:30pm-3:30pm)
Note:Fast slow fast slow fast slow! HR 160-175 throughout!

Elliptical: 20minutes (12Â½mins fwd,2Â½min bckwrd,2Â½mins fwd)

Rowing: 2Â½mins.

Note: Planned to row for 10mins but when I looked up at the clock it was already 3:12pm! How does that happen? I left my office at 2:30pm, walked to the gym, got changed, ran on the elliptcal for 20 minutes then it was 3:10pm! Surely it doesn't take 20 minutes to walk one-way and get changed. Surely! I'm going to have to time myself next time. Doing only 22Â½minutes of cardio and still being 10minutes late getting back to the office sucks! Admitted I spent almost 10mins on the steam room, but still...

WORKOUT (after work): Push/Pull & Legs2.

Cancelled. Had grocery shopping to do after work. Didn't want to be out too late. Decided to postpone workout until tomorrow. Ended up not working out tomorrow either. Woops! Skipped workout!

I'm bad!

Posted by: Big G

SATURDAY

SLEPT: 11:45am-7:30pm

WEIGHT:180.2lb

Yay for me! Waaaay down!

Meal 1 - 8:00am:12whites,Â½grapefruit,sml banana,Â¼oz walnuts
Meal 2 - 11:00am:10whites,2eggs,Â½cup yogurt w/strawberries
Meal 3 - 2:00pm:turkey,squash,collards,beet,crkd wheat,toms
Meal 4 - 6:15pm(late/deck bldg):salmon,almonds,Â½pear(Mmm!).
Oops! - 6 Miller Lite! Doh!
Meal 5 - 10:45pm:10whites,2eggs,lettuce salad w/walnut oil
Meal 6 - 11:30pm:Same again!Still hungry!Drunken munchies!
Meal 7 - 2:00am(woke weak/hungry):casein shake w/berries

kCal: 3,639:eek!

332g protein. Avg 40g/meal + incomplete)
Carbs:228g
Note: Not a successful cutting day, dammit!

WATER: 0.75gal (not too bad).

SORE: Nothing. Feet and knees both not 100% but otherwise I'm OK.

WORKOUT:None. Shoulda coulda woulda, but didn't!

NOTES: Determined to eat better than I normally do on the weekends. Stopped working on my deck every three hours to come in and eat. Meal 4 was late because I was trying to get stuff completed before the sun went down. Managed to work all day without a beer (thought of drinking, but didn't) then finally resigned to it after the sun went down. I'd planned not to drink this weekend. However, a few cold beers at the end of the day definitely... how should I put this... got the blood flowing (if you know what I mean

) while sitting around fire w/wife (outside, on the deck).

So...

BEERS: 6. Not good. But not toooo bad (for me!).

Posted by: Big G

SUNDAY

SLEPT: 12:00am-10:00am (beer sleep!

)

WEIGHT:182.8lb Aargh! Up 2.6lb on yesterday. Must be just water, plus 2am shake still probably still digesting.

Meal 1 - 10:30am:12whites,½grapefruit,sml banana,walnuts
Meal 2 - 1:30pm:chicken,plantains,leeks,grn onions,toms
Meal 3 - 4:45pm:5oz salmon,cracked wheat,beets,collards.
Snack - 6:00pm:Banana (before going out, shopping w/wife)
Oops! - (Met wife's sister in a bar) 4 Miller + 4 Bud Ice!
Meal 4 - 10:30pm:chicken,leeks,plaintains,grn onions,toms
Meal 5 - Zzz!
Meal 6 - Zzz!

kCal: 2,624 (197g protein. Avg 42½g/meal + incomplete)
Carbs: 207g

WATER: 0.35gal. Grr!

SORE: Nothing.

WORKOUT: None.

NOTES: Rainy, cold day. Spent it inside building/adding shelf to TV stand and decorating (went shopping during afternoon by self, and again when wife got off work at 6pm). Best intentions not to drink went out the window and ended up in a local bar w/wife's sister (also there, conincidentally). 4 Miller didn;t quite hit the spot so bought 2 tallboys of Bud Ice to take home. WTF!?

I wish I didn't crave alcohol on the weekends. It's a habit, I swear. I read recently you only need to do something 7 times to make it a habit. I need to spend 7 weekends not drinking and see if it's easier after that. Something anyway. I guarantee the cut would be going better if I wasn't chugging beers on the weekends! Still though, just like yesterday, a few beers worked wonders on the libido

But anyway...

BEERS: 8.

Must do better!

Posted by: Big G

MONDAY (Cut day 26 of 56 - 1mo to go) - President's Day

SLEPT: 12:45am-6:45am (woke tired - still, at least Â½ the office is off today for President's Day - Note: I opted for MLK Day instead which actually worked out well because it didn't rain on MLK Day and it's s'posed to piss down all day today - so wouldn't've been deck building anyway).

WEIGHT: Dunno. No morning poop (here we go again!). I'm just going to have to weigh in anyway. Damned small meals make me irregular. Eventually pooped before workout (noonish).

Meal 1 - 7:20am:12whites,Â½grapefruit,sml banana,nuts,sups.
Meal 2 - 10:30am:1Â½pp,Â¼cup oats/ff milk,Â¼pear,Â½oz mixd nuts
Meal 3 - 2:30pm(PWO):Â½cup oats w/ff milk, 1Â½ srvngs pp.
Meal 4 - 4:00pm(hungry):4Â½ozSalmon,Â½cupCrckdWheat(+2nd Eph)
Meal 5 - 7:45pm:5oz turkey,3eggs,3whites,lettuce,cucumber
Meal 6 - 10:00pm:Casein shake +blue+black+cran+strawBerries

kCal: 2,293 (260g protein. Avg 38g/meal + incomplete)
Carbs:165g

WATER: 1.05gal.

BODYFAT: Must be around 10% now. I have a full set of abs if I crunch. The definition on the bottom row is not as pronounced as the top two rows. And, in fact, I'd like all three rows to be a bit more definined. I'd figured originally that 179lb would put me at about 8%bf but apparently I was wrong. I was 180.2lb on Saturday morning (down 14lb!) but I still have some way to go to get where I want to be. I hope I haven't lost too much strength throughout this. I'll find out a month from now when I start upping the weights and calories again.

WORKOUT: Upper Horizontal / Legs2
Note: Scheduled for last Friday. Now playing catchup.

Warmup:
Elliptical - None. Fuck it. I'll do that after work.

Dynamic Stretching:
Warmed up shoulders by swinging 10lb plates around.

A1.BB 1Â¼ Bench Presses (RI: 60sec)
Note:1rep actually=1Â¼ reps, i.e.down,25%up,back down,100%up (harder than you'd think, for reps anyway).
135lb:1x10, 1x7
115lb:1x7, 1x6
95lb:1x10 (arms feelin' it, big time!)
Note: Have been doing 3 sets only, but haven't been getting particularly sore (if at all). Added a couple extra sets today for kicks'n'giggles.

NOT S/set w/A2. Couldn't be bothered.

A2.BO BB Rows
155lb:3x10 (last 2 reps of last set not to abs, but close)
135lb:2x10 (there's those 2 extra sets again!

)

B1.Sumo Deadlifts
185lb:1x10
235lb:1x7 (right grip failing... otherwise fine)
285lb:1x4 (right grip, again!

)
335lb:1x1 (Used water-bottle as makeshift strap.It sucked!)
Note: Damn my right hand! Weak fucking link!

B2.OH BB Squats
None. Opted for Leg Press instead.

C. Leg Press (on Nautilus press, leaning back)
200lb:1x10
220lb:1x10
250lb:1x10 (machine max!)
Note: S-L-O-W decent. Feelin' it just above inner knee.

Warm-down:
D. Cuban Press (rotator cuff)
None. Out of time already. I'll do it tomorrow.

E1.Abs - Unassisted crunches (S/set w/E2)
None.

E2.Abs - Vacuum, laying down. (S/set w/E1)
None. Out of time.

Stretching:
None. I'll do some tomorrow.

Steam room: It made me late getting back to the office, but it was worth it. I felt better afterwards.

WORKOUT NOTES: Not exactly a sweaty workout, but it was fun all the same. I was short on time because I got to the gym, got undressed, and then realized I didn't bring any pants to workout in! I had to get dressed again and go shopping for pants before I could get started. On the up side, while shopping for pants I did find two really cool zip-up, hoodie fleeces 70%off.

PWO WEIGHT:182.3lb on gym scale. That's light, especially since it wasn't a sweaty workout.

+ CARDIO (After Work)

Treadmill:2mins. Can't run. Feet are fucked.

Elliptical:15min(fast,slow repeat.fwd & bckwrd.HR=160-175)

Rowing:5mins (moderate pace. HR=155-165)

Elliptical:3min (1min fwd,1min bckwrd,1min fwd)

Cycling:2min (level 15. Like cycling through 3' deep mud!)

Treadmill:5min (incline level 10, 4mph walk. HR=150-155)

NOTE: Did Friday's missed "upper horizontal / legs2" workout at lunch. Did regular, scheduled cardio after work. Tomorrow, I do today's workout & cardio.

Posted by: Big G

TUESDAY

SLEPT: 10:55pm-6:55am (8hrs, but still woke tired

).

WEIGHT:183lb after breakfast & poop.
Note: Had one 16oz water, two 12oz coffees, plus Meal 1 (below) for breakfast, so if I had weighed in before breakfast I would've been well under 180lb, surely. That'd be down again, if that's the case. We'll see tomorrow (hopefully) if I can weigh in before I eat.

Meal 1 - 7:20am:12whites,Â½grapefruit,Â½sml banana,Â½ozWalnuts
Meal 2 - 10:15am:1Â½pp,Â¼cup oats/ff milk,Â¼pear,Â½ozMixed nuts
Meal 3 - 2:30pm(1hr after cardio):tuna,crkd wheat,toms,nuts
Meal 4 - 4:45pm(hungry):1can tuna,1slice bread,2tbs ff mayo
Meal 5 - 7:15pm:5ozPork,collards,cauliflower,broccoli,salad
Meal 6 - 10:00pm:choc casein shake w/strawberries&PB (Mmm!)

kCal: 2,360 (283g protein. Avg 33g/meal + incomplete)

WATER: 1.1gal.

SORE: Chest, a little. Otherwise OK.

CARDIO (lunchtime:1pm-1:30pm)

Treadmill: 20minutes. Set at 12Â½ incline (steep!) & 4mph i.e. Not fast, but nice on my feet/knees. HR=155-160.

Elliptical: 7minutes (5min fwd, 2min bckwrd). Modest pace (in time w/rave tracks playing on iPod

) with a couple of 30sec sprints along the way. HR=160-170

Rowing: 3mins. Modest pace. HR=155-160.
Note: Adjusted rowing machine resistance from level 10 (which I've always used) to level 8 and it felt much better. I didn't get that all-too-common sickly/ill-feeling while rowing. Admittedly I only rowed for 3 minutes today, but I think it'll be better on longer rows too.

WORKOUT (after work): VERTICAL / LEGS1
Note: Scheduled for yesterday.

CANCELLED.

I'm weak. I feel funny. Carb related? Rescheduled this workout to lunchtime tomorrow. Hopefully will feel better then.

Posted by: DLDave

Quote:

Originally Posted by Big G

NOTES:Abandoned all hope of making this a cardio workout (like I tried to last week) because I'd already agreed to meet my powerlifting buddy (Ronnie Baker) at the gym for tips about form. Watched him squat 465lb, then got feedback re:front squat & deadlift form.

Could've sworn I saw you post elsewhere that you're at Lifetime. If so, I don't believe that someone there is actually squatting more than 3 plates a side, let alone 465. I've never seen it if it's true

Posted by: nadirmg

Big G. Awesome dude! Looks like you've been doing really great stuff while on your cut.
I've been tracking with you for a while now. More power to ya

Thanks for that last post on my journal way back in Nov.
I had to disappear for a bit. Couldn't stand working out while not being able to do anything with my left shoulder. But I would occasionally read that last post and it was encouraging. So thanks, dude

Posted by: Big G

Quote:

Originally Posted by DLDave

It's true. He told me today that he'd benched 420lb in the past couple of days. Apparently 418lb is a record for the Over-50s/181lb-class an he's going to break it in an upcoming meet. He's dropping back down to 315lb, adding 20lb a week and going for 435lb at the meet.

I'm reading Dinosaur Training at the moment. In the opening pages it's already highly critical of most gyms. I was telling Ronnie about it today. He made me laugh by pointing out how LifeTime's giant, 20'-long "Advanced Training" sign is positioned right over all the goofy machines!

We were working-out in power-racks presumably doing what must be Beginner's Training (if the machines are "advanced").

Most lunchtimes anyway, that's when you'll find both Ronnie and me there.

Which gym are you at? Any bigger/stronger guys there? Lifetime is... well... you know... Not exactly heavily populated with Freaks!

Posted by: Big G

Quote:

Originally Posted by nadirmg

Big G. Awesome dude! Looks like you've been doing really great stuff while on your cut.
I've been tracking with you for a while now. More power to ya

Yeah, I can't see me cutting for 8weeks like I planned. I'm down 14lb in 28 days which is far faster than I'd planned. My abs are back, bf is probably back around 10%, my strength is dowqn a little bit, but I'm not going to freak about it. One good 6week heavy program should get me back on the map.

Speaking of... It's good to see you're back around. I hope that shoulder is much better these days (operational at least). I'm sure I'll be in and out of your journal here'n'there checking on progress or stealing ideas. Keep at it Dude. The powerlifter guy I mentioned above has a scar from ripping his bicep off while deadlifting (and others too, no doubt) and he rehabbed it himself. It was qpparently 18days before the surgery to sew it back on. That's not good! You want that done quickly from what I understand. Anyway... my point is... you can overcome this. And you must.

Posted by: Big G

WEDNESDAY

SLEPT:11:30am-6:45am (In bed by 8:30pm but couldn't sleep due to wife snoring. Started reading Dinosaur Training.)

WEIGHT: ? No poop (all day - 2nd day!

Damned little meals.). Must be under 180lb by now though, surely.

Meal 1 - 7:20am:12whites,½grapefruit,½banana.¼oz walnuts
Meal 2 - 10:20am:1pc bread w/1tbsPB&¼ozWalnuts +1½srvng pp
Meal 3 - 1:20pm(PWO):¼cup oats/ff milk,½banana,1½srvngs pp
Meal 4 - 2:50pm(hungry!):4ozPork,¼cup crckd wheat,¼cup toms
Meal 5 - 6:10pm:4½ozPork,grn veggies,lettuce salad
Meal 6 - 9:00pm:casein shake w/cran+black+blue+strawBerries
Meal 7 - 12:00am:6whites,2eggs,cauliflower,broccoli

kCal: 2,422 (292g protein. Avg 35g/meal + incomplete)
Carbs:184g

WATER: 0.8gal. Did well at work. Not so well at home.

SORE: Chest, a little. Otherwise OK.

WORKOUT (lunch) VERTICAL / LEGS1:
Note: Scheduled for Monday - Playing catchup due to missed workout last Friday. Oh well...

Warmup:
Treadmill - None. Saving knees/feet for split squats (below). Should've waved some 10lb plates around to warmup shoulders but just got on with workout instead. Fuck it.

A1.Standing Military Press (s/set w/A2)
135lb:1x8 (disappointing - see note below)
115lb:1x10(just),1x9Â½(i.e. failed 10)
Note: Back to doing Military Press first (per program). Mixed results: 2wks ago I did 1x10 then 1x8 w/135lb. Last week I did 1x8 w/135lb but I did them after pullups, so I might've been a bit tired. Today I did 1x8(failed#9) w/135lb (1st set) which was the same as last week (i.e. 2reps down on 2wks ago) BUT I got 1x10 then 1x9Â½(almost 10) for sets 2 and 3 whereas I only had 1x10, 1x8(fail) last week, so my endurance seems to have improved.

A2.WG Pullups +negatives i.e. "-ves" (s/set w/A1)
BW:1x10, 1x8 (+2-ves), 1x7 (+3-ves)
Note: Better than last week. Was 1x10,1x7+3,1x5+5 (AND I did pullups BEFORE Military Press last week). :hmm:

B1.Split Squats (s/set w/B2)
155lb:3x20 PR (Suckin' air! Needed 120sec RIs. Still good!)

B2.Good Mornings (s/set w/B2)
155lb:3x10 PR
Note: Knee "soft" - Not bent, not locked. Without my knee locked (which is how I used to do them) it doesn't feel like it hits my hamstrings any more. Next program I think I'll go back to SLDLs and try a "soft knee" then too. Maybe I'm just not using enough weight. I used to SLDL over 200lb. With Good-Mornings I'm only using 155lb. Something to think about, moving forward.

C.Weighted Bar Hangs
None. Out of time. 155lb split squats had me sucking air for quite a while. Plus, was talking with Ronnie (power lifter) regarding his upcoming Over 50s World Record Bench Press attempt (435lb @ 181lb BW! Not too shabby!).

Warm-down:
Cuban Press (rotator cuff).
None. Out of time.

E1.Abs - Knee Raises (s/set w/E2)
None. Out of time.

E2.Abs - Vacuum, laying down (s/set w/E1)
None. Out of time.

Static Stretching:
None. Out of time.

NOTES: Wierd results. Some PRs, some worse than last week. And where'd all the time go!? Suckin' air and resting?

GENERAL NOTE Re: LEGS (This is cool!

)
I don't know if it's just with my new pants (the ones I bought on Monday because I forgot to bring any pants to the gym!) or if I now look like this in all my workout pants, but anyway... Today I'm doing split squats and you can clearly see the definition in my quads (through my pants) as I take each step. My legs are beefy lookin' these days!

They've have come a LONG way over the past year. Next program I think I'll go heavy on leg extensions and see what additional quad development I can get. I like my ropey-lookin' quads these days.

NEXT PROGRAM I think I'll go heavy on everything; Bench/Squats/DLs/Pullups/Military/Shrugs. It'll be interesting to see what kind-of impact this little cut has had on my strength (& 1RMs) anyway. I'm looking forward to the next program already. Enough of this running and tiny-meals bullcrap! Let's get back to some heavy weights and packing on some more pounds of meat! Grr!

Posted by: DLDave

Quote:

Originally Posted by Big G

We were working-out in power-racks presumably doing what must be Beginner's Training (if the machines are "advanced").

I'm splitting time between Lifetime on Sawmill and World Gym up in Powell, mainly because Lifetime is light on the freaks and light on powerlifting-specific stuff (wide rack, boards, etc.). But the wife and kids like Lifetime, so if I'm paying for it I may as well use it somewhat. I hit Lifetime around lunch during the week, and I've gotta be honest, I've never seen anyone pushing heavy weight during this time. It always seems like circus time in that place whenever I have over 275 on the bench or 405 on the squat. I guess I'll keep my eyes open for an older, light guy who might be able to bench 420, assuming you guys are at Sawmill and not out at Easton.

I always thought that the "Advanced Training" sign was hanging over the wooden floor area, which I think is even funnier that they consider advanced training to be plyometrics and stability ball work that is usually going on over there. I guess I'd rather see the general population doing that sort of functional work rather than unnecessary isolation movements on the machines.

Posted by: Big G

Quote:

Originally Posted by DLDave

Hmm... Shame... I'm at Easton. It would've been fun to workout together.

I only got into lifting in Nov'06, but I think I'm doing well (DL 370lb, Squat 300lb etc...). I've yet to go to a gym with some real freaks there. I'm sure I'd learn a ton if I did.

Work pays for my Lifetime membership. That's how all this got started. Now I'm hooked!

Posted by: Big G

FRIDAY

SLEPT: 12:30am-7:15am (not enough, again!)

WEIGHT:183lb. No change. Stuck at 10% bf?

WTF?

Meal 1 - 7:30am:11whites,1egg,Â½grpfrt,Â½banana,coffee,sups
Meal 2 - 10:44am:1Â½pp,Â¼cupOats&FFmilk,Â¼ozAlmonds,Â¼ozWal nuts

*** SEE "Cut The Cut" NOTE BELOW ***

Meal 3 - 2:30pm(after cardio):Beef,10ozYam,Â½cupToms(600cal)
Meal 4 - 4:30pm(small meal before WO):1srvng pp,Â½oz walnuts
Meal 5 - 7:45pm(PWO):2srvng pp,1banana,3/4cup oats/ff milk.
Meal 6 - 10:15pm:4oz beef w/lrg plate grn veg
Zzz! - 11pm-2am
Meal 7 - 2:00am(woke hungry):1srvng casein(& back to bed!)

kCal: 2,873 (299g protein. Avg 31g/meal + incomplete)
Carbs:294g

WATER: gal.

NOTE: CUT THE CUT!!
Weight dropped steadily from 194lb to 180lb (mid-Jan to mid-Feb) then somehow increased to 183lb last week and has stayed there despite runningrunningrunning and eating next to nothing. I posted a thread about it on IM and PFunk not-so-diplomatically pointed out that I'm acting retarded and illogical by dropping my calories so low and doing so much HIIT cardio on top.

Bummer! I know he's right though. I think my body has found a way to adapt to the reduced calories and increased demands and is now refusing to give up on the last few pounds of fat on me. Must be 10%bf by now I'd imagine. I certainly have a nice set of abs if I crunch (although not so much so if I don't). I was planning a refeed for tomorrow and I might go ahead with that anyway, although afterwards I think I'll try to gradually increase calories to around 3,800 and stay there for a while. See what happens. Watch this space!

NICOTENE: None! And that's exactly how it needs to stay. that shit sucks! No more, ever! Nasty stuff.

SORE: Nothing. Feet hurt (even just walking) but did cardio anyway.

CARDIO (lunchtime):
Elliptical: 20Â½minutes (17Â½fwd,3mins backwrd), level 12, fast & slow HR=155-175 throughout.
Rowing (level8):6mins modest pace w/fast-paced intervals (20 gruling fast rows). HR 155-165 thoughout
Elliptical:3mins, level 17 (like walking in knee-high mud, i.e. awful!). HR=165-170
Steam-room: 5mins (lovely!)

WORKOUT (after work): Going heavy, because I've missed it.

1.BB Bench (in powerrack, starting at the bottom)
95lb:1x6
145lb:1x4
195lb:1x3
215lb:1x2
235lb:0/miss
235lb:0/miss (after 4min RI)
225lb:0/miss (after 2min RI)
215lb:1x2
205lb:1x3
205lb:1x2 (after 1min RI)
195lb:1x3 (failed 4)
195lb:1x2 (failed 3, after 1min RI)

2.T-Bar(machine) Row
115lb:1x6
140lb:1x5
160lb:1x7
180lb:1x7 (4-7 not to abs)
180lb:1x5 (3-5 not to abs)
160lb:1x8 (6-8 not to abs)

3.Deadlifts
135lb:1x5
185lb:1x4
225lb:1x4
275lb:1x4 (felt a pinch/burn 3" to right/below bellybutton)
315lb:1x4 (felt a pinch/burn 3" to left/below bellybutton)
375lb:0/miss (tried for PR - shouldn't've bothered)
315lb:1x2 (lower back aching - being pulled out of form?)

NOTE: Read somewhere that you shouldn't probably pull the very last deadlift you can do because doing so may lead to injury. However, in Dinosaur Training last night it gave an example of Hard Work and had a guy deadlifting until he collapsed exhausted on the floor.

Today I kept going until I felt like my back was in danger of being pulled out of form. Could I have worked harder? yes. Probably. But deadlifts do still make me a bit nervous. The last thing I want is a jacked-up back. Maybe it's time to go back to basics, redesign a new program based strictly on the main compound movements and progressive overload. That's probably not such a bad idea.

I wish I was more knowledgeable.

It's not easy being an accountant/construction-worker/bodybuilder/plumber/electrician/plasterer/concrete-layer/deck-builder dot dot freakin' dot!

Posted by: 33sun33

Wow, huge drop in body weight this past month! Im going on a cut myself in maybe a month or two, and am worried I will lose too much muscle. Im around 220 right now, but hope that Ill still be 210 or 205 at least at 10% bf. Im horrible at being uber technical and detailed about my diet in terms of calorie counting, etc... Ill probably just keep my diet the same and increase cardio, then slowly decrease the amount I eat (e.g. - instead of 7 meals a day, make it 6... then perhaps 5).

Good luck with the reformed cut though. Let us know how it goes. Nice looking dls!

Posted by: nadirmg

Quote:

Originally Posted by Big G

NOTE: CUT THE CUT!!
Weight dropped steadily from 194lb to 180lb (mid-Jan to mid-Feb) then somehow increased to 183lb last week and has stayed there despite runningrunningrunning and eating next to nothing. I posted a thread about it on IM and PFunk not-so-diplomatically pointed out that I'm acting retarded and illogical by dropping my calories so low and doing so much HIIT cardio on top.

Wow, dude. That's awesome! Heh, I'd be on a cut myself if I didn't already weight only 135.... More power to you. Will be interesting to see what happens when you start adding the calories back in.

Quote:

Originally Posted by Big G

NICOTENE: None! And that's exactly how it needs to stay. that shit sucks! No more, ever! Nasty stuff.

How long have you been smoke free? I quit almost 3 1/2 years ago. One of the hardest things I ever did. In fact, working out was one of my weapons I used against the cravings. Every time I was wheezing away on the "dreadmill" and then months later enjoying my new physique I would always say "I'm NEVER smoking again". Still haven't. Not one drag. It's a good feeling isn't it??!!

Posted by: Big G

Quote:

Originally Posted by 33sun33

Wow, huge drop in body weight this past month! Im going on a cut myself in maybe a month or two, and am worried I will lose too much muscle. Im around 220 right now, but hope that Ill still be 210 or 205 at least at 10% bf. Im horrible at being uber technical and detailed about my diet in terms of calorie counting, etc... Ill probably just keep my diet the same and increase cardio, then slowly decrease the amount I eat (e.g. - instead of 7 meals a day, make it 6... then perhaps 5).

Good luck with the reformed cut though. Let us know how it goes. Nice looking dls!

I'm no expert on the subject, but I would recommend reducing the size of your meals rather than the frequency. Just eat less, more often (even) if needed.

I lost 33lb Nov'06-Mar'07 by limiting my calories to 2,000 and runningrunningrunning. I'd been doing the same thing here recently, but I probably shouldn't have. I'm MUCH bigger these days. Even after having leaned down from this cut I'm still 22lb heavier than last year. I'm at a similar bf% now at 183lb as I was at 161lb in Mar'07. Not too shabby!

Posted by: Big G

Quote:

Originally Posted by nadirmg

I'd be on a cut myself if I didn't already weight only 135....

Shoot! That's little. You're 3'6" and built like a brick shit-house though, right?

Quote:

Originally Posted by nadirmg

How long have you been smoke free?

I quit almost 3 1/2 years ago.

It's a good feeling isn't it??!!

Quit Nov'06 (wife didn't), started again May'07. Quit again (with wife) Aug'07. Clean until New Years Eve. Dabbled a little since (if drinking), but have finally learned my lesson.

Congrats to you! Keep at it.

Yes, it is. It pissed me off recently when I was doing some HIIT circuit training and I felt like I couldn't breath. I haven't felt like that in months. It's so nice to be able to run and run and run and run and recover from running crazy fast by just running a little slower but still running and running and....

I like it.

Although... I like my great-big giant legs too these days. I can't be a for-real runner and a body-builder/power-lifter too. It's one of those one-or-the-other kind-of things I think.

Still... Gotta keep my cardiovascular system operating in top form. God knows it comes in handy on those deep breathing squats!

Posted by: Big G

Shit. I screwed up. I've got 2/21 above but it's got Friday's info in it. Friday was 2/22.

All kinds of shit happened on Thursday 2/21 too.

I'm sticking it here, all out of order. It's already written (in my Fitday journal). Fuck it.

Copy...

Paste...

Posted by: Big G

THURSDAY (Almost Friday!)

SLEPT: 8pm-9pm, then 12:30am-7:15am (again, woke tired)

WEIGHT: 184.2lb Hmm... Wierd. Was 183lb after breakfast on Tuesday. Now over 184lb before breakfast. I wonder why.

Meal 1 - 7:30am:12whites,Â½grapefruiit,Â½banana,coffee,sups
Meal 2 - 11:30am(after court):1bread,1tbsPB,Â¼ozWalnuts,1Â½pp
Meal 3 - 1pm(hungry):2/3cup crckd wheat,Â½cup toms,4oz pork
Meal 4 - 4:15pm:3Â¾oz pork,Â½oz walnuts,Â½pear.
Meal 5 - 6:30pm(hungry):4oz pork w/assorted fresh veg
Meal 6 - 9:15pm:5oz beef w/assorted fresh veg

kCal: 2,413 (280g protein. Avg 35g/meal + incomplete)
Carbs:169g

Note Re:Meal 3 - Had 2/3cup cracked wheat & Â½cup toms Vs Â¼cup of each on previous days due to feeling run down. Court (see below) + Weight (this morning) bummed me out, plus I'm weak from being carb-starved anyway. I think I'll refeed on Saturday. I probably need it. I'm feeling down.

WATER: 0.5gal. not good. grumpy today. self-sabotaging (kind-of).

SORE: Glutes, a little. Otherwise fine.

CARDIO(lunchtime):
CANCELLED.
For one, my feet hurt just walking to and from the court house (see COURT notes below). For another, I'm pissed my weight was still in the mid-180s on this morning weigh-in. For another, I didn't get to work until 11:30am and my boss didn't make me use vacation (so I worked through my lunch-break). And, lastly, I'm fucking tired and aggravated today. I need sleep. And I want fucking criminals thrown in jail for their crimes, not left wandering the streets as free men, dammit!

COURT: Garage got broken into (Dec''06?). Caught 3 theives in the act. Prosecuted one of them. Feb'07 judge ruled he had to pay $1,300 damages, attend AA and keep a job. A year later the theif has done none of those things. Case has been continued and continued while thief walks around as a free man (Fucking worthless legal system!

).

Today was 2nd sentencing hearing. I told judge I had received nothing, was still driving the same truck and had now been climbing in and out of passenger-side door for a year (drivers door got vandalized while they were breaking in), plus I have had no stereo/radio in my cab for a year (they broke the radio trying to steal it - after giving up on trying to steal the entire truck.).

I told judge I wanted closure and justice. Judge ruled for continuation of probation with added restiction that he be home by 10pm nightly. WTF!? Fucking theif STILL walking around free. I HATE COLUMBUS. This fucking worthless town stinks, including the judges that preside over it.

...

:hmm:...

...

NICOTENE: 10pm now. Wrote all that above earlier today. Done some thinking since. Come to conclusion I have got myself readdicted to nicotene.

Smoked a few cigarettes New Years Eve and then a few more here and there since. I've found myself bumming cigarettes off neighbors if I've had a few beers. On Saturday I even bought myself a Cigar after the wife and I got back from our quick little stint at the bar with her sister. Yesterday I got home from work wondering what the point of everything was and feeling all depressed. Today hasn't been much better. I think it's time I added a NICOTENE section to help me say NO for good! Nicotene sucks! It really does.

Posted by: Big G

SATURDAY

SLEPT: 11pm-7:30am

WEIGHT: Dunno.

Note: Planned refeed day.
Meal 1 - 8:00am:10whites,2eggs,2toast+PB,Â½banana,grapefrui t
Meal 2 -
Meal 3 - FOOD LOG NOT MAINTAINED
Meal 4 - PAST MEAL 1.
Meal 5 - I WROTE DETAILS DOWN BUT
Meal 6 - AM NOT TYPING THEM IN.

FOOD: included 3slices of pizza w/wife (1st pizza in 18mo), 3brats (Mmm! another first in 18mo) but was otherwise healthy. Probably 4,500cal. Lots of healthy carbs.

WORKOUT:None.

WEATHER: Columbus is a frozen hell today. The deck is covered in 6-8" of snow with a 1" crust of ice on top. Everything is white. It's freezing cold outside. I absolutely hate living here.

ACCOMPLISHED: Nothing! Ate, drank, ate, drank, ate. And laid around in LA-Z Boy all day, doing nothing. Not like me, but I just couldn't get motivated to do anything.

NICOTENE: Cravings were awful this morning.

By 10am I'd already resigned myself to the fact that I'd be drinking today, just to get through the day. I'd think of doing something then I'd think of having a cigarette first. I'd shake off the idea of a cigarette,consider doing something else and then find myself thinking of a cigarette again (like I'd never quit). Stupid! I can't believe I've done this to myself. Depression/withdrawal lasted all day. I eventually just settled in with a 6pack of Becks beer and called it a day!

ALCOHOL:6 Becks, just to ease the nicotene cravings.

Posted by: Big G

SUNDAY

SLEPT: 10:30pm-7:30am

WEIGHT: Not measured.

FOOD LOG: Not maintained.

ALCOHOL: 11 miller lite! Fairly evenly spaced from noon - 10pm. There's just something about beers & home improvement projects. Or maybe that's just me.

COMPLETED: Lots! Wife joined me in garage and we t-i-d-i-e-d our butts off... for h-o-u-r-s! Â½garage floor now visible. Lots of progress. Lookin' sharp too! I'll take pics (I always say that...

).

NICOTENE: None. Doing OK today too. Although, you'd hope so (wouldn't you?) with 11 miller lite trickling in throughout the day!

Posted by: Big G

MONDAY

SLEPT: 1am-7am (not enough - up late tidying garage, etc..)

WEIGHT:187.8lb (

Carb up and gain 4lb overnight!)

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,grpfrt,coffee,sups
Meal 2 - 10:40am:5whites,3eggs,3toast+PB,coffee
Meal 3 - 2:00pm(Buffet!):chicken,fish,veg,salad(ie.healthy)
Snack - 4:40pm(hungry):1Pear (planning to eat after work).
Meal 4 - 6:00pm:steak'n'eggs w/veg & yam+sour cream (lite)
Treat - 9:00pm:2toast+PB,banana,small yogurt,almonds. Mmm!
Meal 5 - 9:30pm:casein & whey shake w/mixed berries.
Meal 6 - Zzz!

kCal: 3,620 (295g protein. Avg 40g/meal + incomplete)
Carbs: 362g

WATER: 0.5gal. not good.

SORE: Chest, big-time!

WORKOUT: None. Tired, dehydrated and a little hungover too! Didn't feel like working out today. Need to put a program togther for next 6 weeks tonight. I'll be back tomorrow.

NOTES: Took eggs to work, but after microwaving 8 of them for breakfast I got bitched at by half-a-dozen people for creating a stink in the office!

Ended up at HomeTownBuffet for lunch but ate well. Steamed fish & grilled chicken w/lrg salad (no dressing) & boiled veg. What a good boy!

Need to prepare some food tonight that I can bring to work.

AFTER WORK: Accomplished nothing! In bed by 10:45pm, reading Dinosaur Training, taking it easy.

Posted by: Big G

TUESDAY

SLEPT: 12:30pm-7:00am (In bed 11pm. Up reading Dinosaur Training - Good read!)

WEIGHT:187.2lb. Down 0.6lb from yesterday (means nothing) and up 4lb from end of cut (carbs & water). Net weight loss from start to end of cut (incl. carbing back up) = 7lb. Not too bad for 4 weeks (although, next time, I'm not doing that big drop in calories. I'll do it much slower.).

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,grapefruit,banana.
Meal 2 - 10:30am:1Â½pp,Â½cup oats/ff milk,banana,1oz walnuts.
Meal 3 - 2:15pm(PWO):2srvngs pp,1cup oats/ff milk,2bananas.
Meal 4 - 4:05pm:3toast,1can tuna,ff mayo,pear,walnuts,toms.
Meal 5 - 7:45pm:8oz 96/4 ground beef w/swt pot,veg,sr crm.
Meal 6 - 10:45pm:Casein & whey shake w/mixed berries,nuts.

kCal: 3,901 (333g protein. Avg 41Â½g/meal + incomplete)
Carbs:453 Fat:102g
Note: Should probably be stepping calories up more slowly, but it is nice to be eating normally again!

WATER: 0.9gal.

SORE: Chest and lower-back, just a little. Otherwise OK.

WORKOUT: LEGS (See new program, - next post - Going for Strength!)

Warmup: Elliptical - 4mins (fwd, bckwrd, fwd, bckwrd).

1.Squats (In power-rack w/BB on bars, starting at bottom)
185lb:1x8
235lb:1x6
265lb:0(miss)
255lb:1x4 (moved support bars up, now just off parallel)
265lb:1x4 (after 120sec RI)
275lb:1x4 (only just got it started)
285lb:0(miss - dammit!

squat295lb before cut, although this does feel harder, starting from the bottom).

2.Rack Pulls (BB on bars, starting just above the knee)
Note: First time trying these. Used straps for over 300lb.
135lb:1x5(warmup)
225lb:1x8
315lb:1x8
365lb:1x8
405lb:1x8
455lb:1x3 + 1x2(after regrip)
500lb:0(miss)

3.Leg Ext
250lb(machine max):3x10
Note: Slow lower. Try sets of 15-20 reps next time. Otherwise need to find a way to add more weight to machine. 3x10 was relatively easy today. Crazy.

NOTE: Planned to do calf press, ab-work and some stretching too, but couldn't fit it all in. May have to revise Leg Day to exclude those things, or just do less sets. Today's workout was to determine 1RMs so I can see if it improves over the coming weeks. I'd like to squat 400lb eventually, but 3x45lb plates on either side (i.e. 315lb) would be nice, for now. Long term benchpress goal is 300lb, but 225lb (2x45lb either side

)would be OK, for now.

We'll see if things improve over the next 8 weeks. Watch this space!

Posted by: SamEaston

Hey mate! Dearie me, its a rollercoaster of emotions in here.

First of all, well done on the cut. You did good for the first time cutting, next time you'll be able to tweak things to make it work better for you.

Secondly, loving that you're doing Split Squats - they are absolute killers

And incredible Rack Pulls, they're a great exercise.

Thirdly, stop being so hard on yourself for smoking. You can't expect miracles, you're already trying to a) cut, b) keep working out, c) sort out your finances, d) continue your home improvement saga and e) quit the beer, no wonder you feel like you're drowning under all this stuff. One thing at a time. You know already you can quit for good so just do it, then you can put all your energy into getting big(ger) and strong(er)

Posted by: nadirmg

ooooh what are split squats? they sound painful...

Posted by: Big G

Quote:

Originally Posted by SamEaston

Hey mate! Dearie me, its a rollercoaster of emotions in here.

That's that damned nicotene talking!

Quote:

Originally Posted by SamEaston

First of all, well done on the cut. You did good for the first time cutting, next time you'll be able to tweak things to make it work better for you.

Thanks. I am definitely down a few pounds. I do look leaner. I need to take some pix. I'm terrible about taking pictures. Next time I cut though I will do it a bit slower (not such a drastic drop in calories and not so fast).

Quote:

Originally Posted by SamEaston

Secondly, loving that you're doing Split Squats - they are absolute killers

And incredible Rack Pulls, they're a great exercise.

Was using split-squats almost for cardio. Doesn't seem like the best exercise inthe world for using heavy poundages. Having a whole bunch of weight balanced on ust one wobbly knee somehow doesn;t seem too safe. Still, they do get your heart pumping though.

Watch this space Re: rack pulls. There's gonna be some much bigger numbers appearing before too long. I'm completely set on strength training for the forseeable future. I'm upping all kinds of numbers here soon.

Quote:

Originally Posted by SamEaston

Thirdly, stop being so hard on yourself for smoking. You can't expect miracles, you're already trying to a) cut, b) keep working out, c) sort out your finances, d) continue your home improvement saga and e) quit the beer, no wonder you feel like you're drowning under all this stuff. One thing at a time. You know already you can quit for good so just do it, then you can put all your energy into getting big(ger) and strong(er)

I'm good. The nicotene thing is over. No more of that shit. I'm over it already.

Posted by: Big G

Quote:

Originally Posted by nadirmg

ooooh what are split squats? they sound painful...

I guess what I've actually been doing are considered barbell lunges (according to exrx.net)...

Barbell Lunge

Posted by: Big G

WEDNESDAY

SLEPT: 11:45pm-6:45am (In bed 10:30pm reading Dinosaur Training - Good read!)

WEIGHT:189.2lb

Up almost 10lb in a week and only down 4lb from 193lb pre-cut weight (after all that cardio!).

Interestingly though, my mid-section does seem significant;y leaner than before the cut, so I'm not sure where the weight is.

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,grapefruit,banana.
Meal 2 - 10:50am:2srvngs pp,2toast+1Â½tbsPB,1ozWalnuts,pear.
Meal 3 - 2:15pm(PWO)shake:2bananas,1cup oats,2srvg pp
Meal 4 - 5:00pm:3toast,6ozChicken,ff mayo,pear
Meal 5 - 10:00pm(late, after auction & beers):chicken'n'veg
Meal 6 - Zzz.

kCal: 4,155 (324g protein. Avg 50g/meal + incomplete)

WATER: 0.5gal. (not good - see notes below)

WORKOUT: UPPER VERTICAL

1. Seated Military Press
75lb(warmup):1x10
135lb:1x5
155lb:1x5
175lb:0(miss)
175lb(2minRI):1x1(failed#2)
185lb:0(miss)
180lb:0(miss)

2. Chins
BW+25lb:1x3
BW+45lb:1x3
BW+70lb:1x2
BW+90lb:approx85%

3. Shrugs (free-weight)
225lb:1x5
275lb:1x5
315lb:1x5
365lb:1x5(70-80%ish)
405lb:1x5(20-30%ish)

4. Bar Hangs
BW+25lb:55sec PR

5. Decline situps (throw/catch ball to/from partner)
w/6lb ball:1x25
w/12lb ball:1x25
w/6lb ball:1x18
Note: Did 3rd set catching (& keeping) ball overhead and not using it for momentum to pull back up. Killer.

NOTES Re WORK:
Woah! Drama-drama! My bookkeeper handed in his notice yesterday and has apparently been doing a whole bunch of complaining to the right people (above me). My boss is sticking up for me and has told me to continue "business as normal".

On one hand I'm happy to get rid of my whiny assistant, but on the other I'm nervous what he'll say/do before his two week notice is up.

My boss told me he's sending me on a short, 2day Management training course in May (so at least, presumably, he's planning on me still being here in May!).

Scary times though.

BEER: 6pack, 8-10pm (after auction)! Nerve settlers!

AUCTION (tonight 6-8pm): Picked up small wooden table for $2, 100' extension cord for $7 and a coffee maker AND George Foreman grill (new in boxes) for $1.

Posted by: Big G

THURSDAY

SLEPT: 11:30-6:30am (up early. have decided to get to work earlier from now onwards).

WEIGHT:188.8lb

Meal 1 - 6:50am:10whites,2eggs,2toast+PB,grapefruit,banana.
Meal 2 - 12:00pm(late.see note):2toast+PB&walnuts,pear,1Â½pp
Meal 3 - 3:45pm:2toast,6Â½oz Chicken,ff mayo,banana,tomato.
Beers! - 6:00pm-9:00pm 6miller + Baileys coffee (Mmm!)
Meal 4 - 9:30pm:chicken 'n' veg w/yam & sour crm
Meal 5 - Zzz! Bed by 10:30pm
Meal 6 - Zzz!

kCal: 3,638 (258g protein. Avg 48g/meal + incomplete)
Carbs:332g, fat:98g

WATER: 0.5gal. not good. coffee all morning. beer at night!

SORE: Abs. Rear delts. Legs fine, surprisingly.

WORKOUT:None. Planned rest day.

NOTES: My assistant (bookkeeper) handed in his notice yesterday and is apparently set on dragghing my name through the mud before he leaves. He's been to our corporate office complaining about me (Little punk! After all I've done for him!). My boss has kept me abreast of developments (and is apparently on my side) but it still gave me really bad butterflies in my stomach all morning. Meal 2 two hours late because I just couldn't handle eating.

I think it's all going to be OK though (fingers crossed). I hate this kind of shit though. Uncertainty about the future is particularly scary when so buried in debt. One missed paycheck would hurt, let-alone finding a whole new job and taking a significant paycut. That'd really fuck things up <gulp!>.

Posted by: Big G

FRIDAY

SLEPT: 11:00pm-7:20am

WEIGHT: 188.8lb (Note: regular again since upping calories)

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,grapefruit,banana.
Meal 2 - 11:15am(late/busy):1toast+PB,walnuts,banana,1Â½pp.
Meal 3 -
Meal 4 -
Meal 5 - FOOD LOG NOT MAINTAINED.
Meal 6 -

kCal: ?

WATER: not sure. not updated until Sunday. I forgot.

SORE: Abs, big time!

WORKOUT: UPPER HORIZONTAL

1.BB Bench (in powerrack, starting at the bottom)
135lb:1x5
165lb:1x5
185lb:2x5
195lb:1x5
Next time: Do 3x195lb working sets.

2.Supported T-Bar(machine) Row
135lb:1x5
115lb:3x5
125lb:1x5
Next time: 95lb, 115lb, then 3x5 w/135lb.

3.BB Lockouts (top 50% of BB bench movement)
195lb:1x5
225lb:1x4
275lb:2x5,1x4(failed#5)
Note: Woah!

275lb!! That was fun! At times it was barely moving upwards. 1st time doing these. Definitely doing these again.

4.Calf Press (Didnt' have time for calves on leg day)
Note:Using "Free Motion" machine.
400lb(machine max):2x25,1x20(burn!!!)

ALCOHOL:4Heiniken & 4Miller Lite.
Attended charity event / fundraiser w/co-workers after work. The mayor was there. Arnold Schwartznegger (sp?) was supposed to be there too, but apparently he couldn't make it due to stuff going on with the Arnold Classic (also in town this weekend). Drank 4 free beers while at fundraiser, bought 12 more on the way home, but only drank 4. Still... beats dwelling on potential drama re:bookkeeper at work.

Posted by: Big G

SATURDAY

SLEPT: I dunno. Can't remember.

WEIGHT: ?

FOOD LOG NOT MAINTAINED.
Diet sucked too! Only ate three times and drank a shitload of beer.

kCal: ?

NOTES: Woke, had nice breakfast then just fell apart. Planned to work on deck all day, but woke panicing about situation at work, fear of loasing job etc etc... By 11am I had a beer in my hand.

I did manage to get lots done on the deck outside (still working on that complex stairway). Drank 8 Miller left over from yesterday, then a neighbor showed up to borrow some tools so I made him drive me to get more beer to return the favor! 6more followed.

BEERS: 14. Aargh! Steady flow, from 11am-7pm. I want to stop doing this at the weekends.

Posted by: Big G

SUNDAY

ARNOLD CLASSIC:
Up at 8am and off to Arnold Classic. Wandered around
collecting samples. Saw a whole bunch of barrel-shaped guys in funny bench shirts benching 600-700lb. One guy (apparently 177lb) tried 660lb but missed it. One guy (just wandering around, like I was) stopped at this one kiosk and benched 12x45lb plates + bar (i.e. 585lb) for maybe 8reps to win a free Tshirt. I was flabbergasted with that one because that guy wasn't any bigger than I was.

BEER:
Came home to empty house (wife at work) and mind started running riot regarding worries at work. Drank 6pack Heineken 2pm-5pm then went to bed for a nap.

Got up at 8pm when wife came home, but just sat around watching TV.

WORK:
My boss apparently has a meeting with the CFO and HR Director tomorrow, so I should know more about unfolding drama with deadbeat, lying bookkeeper. Fingers crossed.

DEBTS:
I really need to make clearing debts priority #1. I would be much more confident with difficult situations at work if I didn't feel so terrified of losing my job all the time.

Posted by: nadirmg

dude, it sounds like you're having a time of it... sorry to hear that

man, that's a crazy gain! almost 10lbs since you've upped your calories?? geez. hope all goes well with work stuff.

Posted by: Big G

MONDAY

SLEPT: 5pm-8pm then couldn't sleep until 1am-7am (plus, mind still worryong about work

)

WEIGHT:?

Meal 1 - 7:20am:10whites,2eggs,4toast+PB(run out of fruit)
Meal 2 - 10;45am:3weetabix(cereal) w/2%milk,walnuts,1Â½ pp.
Meal 3 - 1:45pm(PWO):oats,2%milk,3sml bananas,2srvngs pp.
Meal 4 - 4:20pm:3toast,chicken,ff mayo,apple,walnuts,toms.
Meal 5 - 7:15pm:leftovers!Chicken'n'turkey w/Wendy's Potato
Snack - 8:45pm:small muesli(oats, dried fruit,nuts)300cal
Meal 6 - 10:00pm:casein/whey shake w/mixed berries & nuts.

kCal: 4,502 (382g protein. Avg 46g/meal + incomplete)
Carbs:470g , Fat:131g

WATER: 0.4gal. Terrible! Forgot to take gal to work. Never works out when I do that.

Oh well... tomorrow's another day ho hum...

SUPS: Ran out of Ginkgo Biloba & Ginseng. No biggie.

WORKOUT: UPPER VERTICAL

1. Seated Military Press
115lb:1x5
135lb:1x5
155lb:3x5

160lb:1x4 (failed #5)
Note:160lb next time!

2. Chins
BW:1x5
BW+25lb:1x5
BW+45lb:3x5 (last rep 85%ish) PR
Note:BW+47Â½lb next time!

3. Shrugs (free-weight)
225lb:1x5
315lb:1x5
335lb:1x5
355lb:1x5
405lb:1x5(50-60%ish - waay better than last week.)
Note:Jump to 400lb+ faster next week. Try a few sets heavy.

4. Bar Hangs
BW:60sec (lame!)
Note: I hear it's healthy to do this for a while after heavy shrugs/deads/squats anyway.

5. Decline situps (throw/catch ball to/from partner)
None. Still sore from decline-bench medician-ball throws on 2/27. Will do abs on Mondays moving fwd though.

NOTES: No news at work re:asshole complaining about me. Hopefully no news is good news. Have received 50+ resumes already for replacement.

Posted by: Big G

TUESDAY

SLEPT: 10:45pm-7:00am

WEIGHT: ?

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,coffee,sups
Meal 2 - 10:50am: pp & muesli(oats,dried fruit,nuts,2%milk).
Meal 3 - 2:45pm:2toast+chicken/ff mayo, 1toast+PB&walnuts.
Meal 4 - Beer, beer, beer! 6pm-9pm See note below.
Meal 5 - 9:15pm: pretzels,toast+PB,casein/whey shake.
Meal 6 - Note: Need to go shopping. Out of fruit/veg.

kCal: , (g protein. Avg g/meal + incomplete)
Carbs:g , Fat:g

WATER: 0.5gal. Forgot to take gallon to work again.

WORKOUT: None. Scheduled rest day. Workouts Mon-Wed-Fri.

DOOMED?: I emailed the corporate office (VP of somethingorother) yesterday to find out of I could have a report that would tell me if my bookkeeper was actually entering any invoices while at his desk during his last few days, or if he was just goofing off as I suspected. I was told that if I wanted that info I would need to ask the CFO of our mall and several other malls nationwide. Having to go that far up just to find out if my staff is actually working is clearly a bad sign!

I strongly suspect that this journal may now have also been compromised. My bookkeeper ratted me out, no doubt. If they have a way to pull my internet records (surely they have) they've probably found this (I've copied and pasted my Fitday journal here during the days before now) and are even reading what I'm typing right now! My old boss (a real f*&^ing a$$hole) got promoted so he's now my boss's boss (ain't that just the way!). And, while he was my boss, he f&^%ing hated me (and my wokout partner, Ben). I've discussed it with Ben and we're both in agreement that it's probably time to get out. Hopefully I'll have time to find something, give a couple of weeks notice and train a replacement before I go. The alternative is certainly ugly. Either way, I bet I'll find out after my bookkeeper leaves next week (on the 11th). They're probably not telling me anything yet in case I pop him on the nose (or something!). Time will tell. It's not good though. Definitely not good.

BEERS: 8 miller. Started straight after work. Much needed. Wife was tripping about me losing my job. Have to deal with that fact and her too. Geez!

VOTED: Today for first time. Last time I renewed my driver's license they asked me if I wanted to regsiter to vote. Since I'm not a citizen I was surprised to be asked. However, a voter registration card arrived in the mail shortly thereafter and yesterday I got to vote. Obama still lost Ohio, but I did my part. Hopefully we'll still hae a democratic president. I think America needs that (for a while, anyway).

Posted by: Big G

WEDNESDAY

SLEPT: 10:30pm-6:30am

WEIGHT: no weigh-in.

Meal 1 - 7:00am:10whites,2eggs,2toast+PB (out of fruit).
Meal 2 - 10:35am:Â½cup oats w/milk & 1ozWalnuts,1Â½srvngs pp.
Meal 3 - 1:10pm(PWO):1cup oats w/ff milk, 2srvngs pp.
Meal 4 - 4:00pm:2bread +tuna/ff mayo,1bread w/PB,1ozWalnuts
Meal 5 - Beer beer beer! Only 3Â½ though. Medicinal!
Snack - 8:45pm:Â½PB sandwich(wife makin' dinner...40mins)
Meal 6 - 9:30pm:meatloaf,yam,grn beans,corn. Mmm!

kCal: 3,589 (284g protein. Avg 48g/meal + incomplete)
Carbs:328g , Fat:97g

WATER: 0.7gal. Failing my gallon target a lot these days

NOTE Re WORK: No news is bad news, right? Bookkeeper leaves 3/11. Want to bet I hear something on 3/12 (Or last thing, Friday 13th!

)?

WORKOUT: LEGS!

OK... First of all, I have to say "

Today was an awesome workout!

"
I tried heavy partials (top 25% of movement) in the squat rack. I hit 5reps @505lb and looked like Professor Plum when I was done (well... maybe not THAT bad, but still...505lb! My first Â¼ton lift!! And five reps too!

Anyway... I digress...

Warmup: None. Partner pursuaded me to skip it and just do some light squats instead.

Not sure it was a good idea. Got a pinch/burn left of groin during early heavy reps. Went away though, thank goodness.

1.Squats (In power-rack w/BB on bars, starting at bottom)
135lb:1x8
185lb:1x5
225lb:1x5
255lb:3x5
Note:3x260lb next week for working sets.

2.Rack Pulls (just above the knee)
Note: 2nd time trying these. Used straps for over 300lb.
255lb:1x5
345lb:1x5
435lb:3x5
Note:Legs seem to be getting in the way. I don't know. It's wierd. I'll experiment. Anyway... 450lb next time?

3.Leg Ext
Fuck leg extensions! The only equipment at Lifetime goes up to 250lb and I can do that shit for reps.

It's time to unleash...

...Partial Squats (Top 25% of movement)
Note: 1st time doing these. All inside last 7mins of workout.
315lb:1x5
405lb:1x5
455lb:1x5
505lb:1x5 PR

NOTES: OK. Now THAT was fucking FUN!

Posted by: Big G

THURSDAY

SLEPT: 10:00-6:30am

WEIGHT:?

Meal 1 - 7:00am:5whites,3eggs,3toast+PB (run out of fruit)
Meal 2 - 11:30am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:30pm:1toast+PB,2toast+tuna/ff mayo(no food@work)
Meal 4 - 6pm-8pm:Beer, beer, beer! Worrying about work!
Meal 5 - 8:30pm:6oz turkey,baked yam.asparagus,brocolli
Meal 6 - Zzz!

kCal: 3,273 (239g protein. Avg 41g/meal + incomplete)
Carbs:257g , Fat:69g

BEERS: 6pk Miller lite, 2 Bud Ice.

WATER: 0.5gal. not good. beers all evening. oh well.

SORE: LEGS!! OMG!! My legs are f-u-c-k-e-d!!! I honestly feel like I've been run over, backed back over, and run over again. Oh man! It's my quads that are worst. My butt is sore a little bit, but my quads... Oh dear God... my quads!!

WORKOUT: None. Planned rest day.

WORK: 1st interview w/headhunter today at lunch. Suddenly excited about leaving. There is more money out there even with no staff to deal with. Who knew!?

This is going to be great! I can't wait to leave now.

Funny story... Bookkeeper has apparently been saying that I take 2hr lunchbreaks while at the gym (he's a liar, but still...). Today I got back from my interview at 2:30pm (i.e. Â½hr late), walked back in the office and bumped right into Asshole (boss's boss). He's never in our office. Of all the times for him to be there it's when I really honestly do get back from lunch late.

Asshole's the one that's pissed over the whole lunchbreak thing (among other things) and here I come, casually strolling into the office, coat on, obviously late back from lunch, like I really had been to the gym for all that time.

I couldn't help but give him a big grin and a "Good afternoon, Sir." He scowled back and grumbled. What a Dick! He has to make everyone around him fucking miserable because he's fucking miserable. He needs a good punch in the face (not that it'd help). I'd do it too if he wouldn't try to sue me or get me thrown in jail or some shit.

Whatever! This'll all be history soon. And life will be better then anyway.

Posted by: nadirmg

glad you hear your excited about work possibilities!
i'm looking to quit my job once i find another job back in Texas. could be a bit of a long search since it's over 1k miles away tho.....

Posted by: Big G

Quote:

Originally Posted by nadirmg

glad you hear your excited about work possibilities!
i'm looking to quit my job once i find another job back in Texas. could be a bit of a long search since it's over 1k miles away tho.....

Yeah. I'm hoping to find a better gym near (or even IN) the new building I work in too. The gym I go to is kind-of a pussy gym. No-one's lifting heavy. I turned around after my 505lb partial squats and had gained a small audience. There's not many people to learn from.

I hear Ohio Health is voted #3 (or #5, or something) of Top 500 Best Places to Work by Forbes. They have accounting stuff open apparently. No staff. Low hassle. Good pay. Even the name of company makes it sound like they might have a gym, gym membership and/or excellent insurance. If I can get my wife's skin removal covered (she had gastric bypass, lost 300lb now needs $30k skin surgery) that'd be sweet too.

We'll see.

It's going to be fine though, I'm sure.

Posted by: Big G

FRIDAY - Blizzard of '08! (15" snow in 24hrs, 9am onwards)

SLEPT: 10:00pm-5:30am (up early for another interview!)

WEIGHT:?

Meal 1 - 6:00am:10whites,2eggs,2toast+PB,coffee,sups
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:20pm(PWO):2bananas,2/3cupOats+ff milk,2srvngs pp
Meal 4 - 4:30pm(home):10whites,2eggs,2toast+PB,apple,grpfrt
Oops! - 5-8pm:3Â½Miller lite.
Meal 5 - 8:00pm:6ozTurkey&veg(brocolli,asparagus,corn)apple
Meal 6 - 10:00pm(peckish):Turkey sandwich... then Zzz!

Note: Boss sent email out at noon saying "Go home if you want to" due to blzzard. I had wife's Expedition (make good impression for interview this morning) so I stayed until about 4pm. That vehicle ain't afraid of snow at all!

kCal: 4,431 (366g protein. Avg 43Â½g/meal + incomplete)
Carbs:462g , Fat:99g

WATER: 0.8gal. not too bad.

WORKOUT: UPPER HORIZONTAL

1.BB Bench (in powerrack, starting at the bottom)
- 7 holes visible under support bars (noted for next week's use).
135lb:1x5
165lb:1x5
200lb:3x5 PR
210lb:1x5 PR (extra set, just because

)
Note: Tested 1RM just two weeks ago. Got 215lb:1x2 then failed 225lb. Now I'm repping 210lb after 3working sets at 200lb! Strength must be up already.
Next week:3x warmup sets, then 3x working sets at 215lb?

2.Supported T-Bar(machine) Row
95lb:1x5
115lb:1x5
135lb:3x5 (not exactly full reps, but not far off)
Next time: 137Â½lb working sets?

3.BB Lockouts (top 50% of BB bench movement)
- 9 holes visible under support bars (same next week).
200lb:1x5
230lb:1x4
280lb:3x5
290lb:1x5 (extra set, just because

)
Last week:Failed last rep w/275lb:3x5. i.e.Strength is up!
Next week:3x warmup sets, then 3x working sets at 300lb?

4.Calf Press - Using "Free Motion" machine.
400lb(machine max):2x25,1x23(burn!!!)
Note:3reps more than last week. Still, need more weight.

NOTES: I just love lifting heavy. Working this close to 1RM w/lower reps is really fucking fun! I'm getting stronger already, I just know it. I want to bench 300lb, squat 400lb and deadlift Â¼ton!

One of these days...

WORK: OK, I suppose. More promise of better money, less hassle, better benefits etc etc from this morning recruitment guy. All I have to hope now is that they don't fire my ass as soon as my bookkeeper leaves! As long as I can stay where I am for as long as it takes to locate something else, I'm golden. I have given them 4Â½years of "Getting the job done, whatever it takes." Still... with boss's boss (Asshole) running the show, anything could happen.

Either way, I'm not afraid. There's nothing he can do to me now. I'm getting a better job, with better money, with less hassle and more respect (with a better gym nearby!

), just wait and see...

Posted by: Big G

SATURDAY - Snowed in! 15-18" of snow since yesterday. 40mph winds have created lrg snowdrifts against doors etc..

SLEPT: 10:30pm-10:00am. 11Â½hours! WTF!?

WEIGHT:185.2lb

Cool. Apparently did drop almost 10lb during that recent 4wk cut (after all the ups and downs). Need to take pix while I'm still this lean.

Meal 1 - 10:30am:2toast,10whites,2eggs,grpfrt,banana,apple
Beer!! - Noon-2pm:4miller.

Woke up cravin' that shit.Work?
Meal 2 - 2:00pm:turkey sandwich,nuts,banana
Beer!! - 3pm-5pm:4 miller!Can't get motivated to do shit.

Meal 3 - 5:00pm(wife home from wk):baked potato w/meatloaf
Zzz!! - 5:30-7:30pm w/wife. both tired.
Meal 4 - 8:00pm:Turkey'n'all the fixins(no stuffing). Mmm!
Meal 5 - 11pm:9whites,3eggs,2v.thin homemade waffles.
Meal 6 - Zzz!

kCal: I dunno. I couldn't be assed to plug it all in. 25% alcohol anyway.

WATER: 0.25gal.
BEER: 8. i.e. 0.75gal

SORE:Legs still, but not quite as bad. Calves (about the same). Chest, a little bit, but not really.

WORKOUT:None. Planned rest day.

NOTES: Lazy, wasted day. Didn't do shit. Should be looking for a job. Feelin' bummed/lethagic. I don't like being home alone so much either (kind-of sucks). Wife working weekends. No-one around, 'cept dumbfuck rednecks trying to drive around in 15" snow w/2WD ol' beaters, stuck in the road out-front, slammin' doors, spinnin' wheels, fallin' down and yellin' inta cell phones... Dumbfucks.

Actually pretty funny really.

At one point I was honestly thinking "How many rednecks does it take to move a car...?" There was like a dozen of them out there, I swear.

Posted by: Big G

SUNDAY

SLEPT: 11:30pm-11:30am. Did the clocks go fwd last night!?

Meal 1 - 12:00pm:2toast,10whites,2eggs,grpfrt,banana,apple
Beer!! - 2pm-4pm:4Â½miller.

home alone. head trippin'.
Meal 2 - 4:00pm:turkey sandwich w/ff mayo.
Munchies!5:00pm:2toast & 2bread w/PB +1oz walnuts

Zzz!! - 5:30pm-8:00pm
Meal 3 - 9:00pm:turkey'n'veg + glass milk.
Meal 4 - 10:30pm:casein shake w/berries & nuts.
Meal 5 - Zzz!
Meal 6 - Zzz!

kCal: 3,414 (273g protein. Avg 45g/meal + incomplete)
Carbs:297g , Fat:91g

WATER: 0.25gal. lived on tea, coffee, milk and beer!

SORE: Legs! Still.

WORKOUT: None. Planned rest day. Upper vertical tomorrow.

JOB HUNTING: Impeded by PC no longer having MS Office on it (incl. Word). It did have before our recent "restore" (which alledgedly would not affect program files.. yeah right!). Unable to change resume to suit each job due to lack of MS Word. Still though... There are better jobs out there. I can't wait. Somthing'll be happening here, soon enough.

Gathered up all the files I would like to backup into one folder but didn't get around to burning them onto disk. Maybe I'll get to it next weekend (or later this week). Hopefully, if I do a complete system restore it'll take it back to how it was the day I bought it (i.e. w/Word, Excel etc on it.) I'd like to collect local CPA firm's addresses in a spreadsheet and do a mail-merge to send out 100+ letters. I've done it before and it never went anywhere, but it's maybe worth trying again. A CPA job w/assistance towrds CPA exams would be nice. Unlikely, but still... You've gotta try, right?

W

Posted by: Big G

MONDAY

SLEPT: 11pm-6:00am

WEIGHT: ?

Meal 1 - 6:30am:10whites,2eggs,3toast+PB(no fruit@home

)
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,ff milk,nuts)
Meal 3 - 1:30pm(PWO):1cup oats w/ff milk,2srvngs pp
Meal 4 - 3:15pm(hungry)2toast+tuna/mayo,1toast+PB&Walnuts
Meal 5 - 6-8pm: 2beers (home from work, head spinnin'

)
Meal 6 - 8:00pm:Â½lettuce,can sardines,4toast(2 w/PB),casein

kCal: 3,706 (322g protein. Avg 41g/meal + incomplete)
Carbs:354g , Fat:101g

WATER: 0.5gal. not good. feelin' shitty @ work.

WORKOUT: UPPER VERTICAL

1. Seated Military Press
135lb:2x5
160lb:1x5, 2x4 (failed R5,S2&3)
165lb:1x1 (Extra set, for kicks'n'giggles. Failed R2!)
Note:160lb 3x5.

2. Chins
BW:1x5
BW+30lb:1x5
BW+47Â½lb:1x5,2x4Â¾ (i.e. R5 not full rep)
Next time:same again.

3. Shrugs (free-weight) - Straps w/over 400lb.
225lb:1x5
315lb:1x5
410lb:1x5 (only 20-30% of movement)
365lb:1x5 (still not full reps

)
315lb:1x4 (right grip failed)
Note:Last week's note said to "jump to 410lb faster" but I just couldn't shrug it. They were partial reps only.

4. Bar Hangs
None. Out of time.

5. Decline situps (throw/catch ball to/from partner)
1x20 (Damn! I'm sore! How can that be? It's been 10days!)
1x9 (throw/catch by myself. Can't do it. Too sore. From?)

None. Last time I did decline-bench medician-ball throws was on 2/27. Surely I can't still be sore from that.

NOTES: Nice enough workout. Left shoulder seems to complain a little bit as I remove the weight from it. i.e. As it relaxes it kind-of hurts. It's not like a pain really but it feels different from the right shoulder.

Posted by: Big G

TUESDAY

SLEPT: 10:00-6:00am (up early. wife woke late. yelling!)

WEIGHT: ? poop after breakfast.

Meal 1 - 6:20am6whites,3eggs,4toast+PB (broke.no fruit/veg)
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,ff milk,nuts)
Meal 3 - 2:20pm(after swim):2bread,salmon,banana,apple,pp
Meal 4 - 5:20pm:4oz salmon,1ozAlmonds,1ozWalnuts,1srvng pp
Oops!! - Millertime! See 7pm note below.
Meal 5 - 9:30pm:10whites,2eggs,grapefruit.
Meal 6 - Zzz!

kCal: 3,992 (308g protein. Avg 45g/meal + incomplete)
Carbs:314g , Fat:105g

WATER: gal. Did well at work.

WORKOUT: 20laps of pool (15mins)
THEN... hot-tub, sauna & steam-room. Ah, Bliss!
No weights - Planned rest day.

WORK: I'll spare you the details, but it's going to be OK (at least until I find something another job). Phew!

Posted by: Big G

WEDNESDAY

SLEPT: 10:30-7:00am

WEIGHT:186.2lb

Meal 1 - 7:40am:10white,2egg,2toast+PB,2bananas,grpfrt,sups
Meal 2 - 10:00am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:15pm(PWO):½CytoGainer(thought svng=2sccops,not4)
Meal 4 - 4:00pm:3bread,4ozSalmon,apple,PB,walnuts,almonds
Meal 5 - 8:00pm:wendy's potato,2McD's chicken pattys,banana
Aargh! - Beer, beer, beer! 8-12pm. worrying about work.
Meal 6 - 12:00pm:10whites,2eggs

kCal: 4,477 (329g protein. Avg 40g/meal + incomplete)
Carbs:434g , Fat:116g

WATER: 0.6gal.
BEER!:6 miller.

WORKOUT: LEGS!!
Warmup:4mins, fwd/bckwrd and also twisted w/both feet facing 45º right, then twisted w/both feet facing 45º left. Note: Twisting like this is something I've been doing moreso recently. It completely changes the way it feels. It seems like a great way to warm adductors/abductors.

1.Squats (In power-rack w/BB on bars, starting at bottom)
9 holes visible under support bars -> for next wks ref)
135lb:1x5
190lb:1x5
230lb:1x5
260lb:3x5
Note:Last set I changed to 10holes visible. This puts my upper leg just above parallel but also seems to remove any back involvement during initial lift. Seems better.
270lb working next week? 1RM from 2or 3 weeks ago was 275lb. Now planning 3x5w/270lb! Strength must be up!

2.Rack Pulls (just above the knee) w/straps.
4holes visible under support bars.
265lb:1x5
355lb:1x5
455lb:1x5, 1x2 +1 after regrip (2 sets only. too heavy)
Note:455lb was 20lb up on working sets from last week. Must have been too much of an increasse. It was just too heavy to hang onto. 440lb next time?

3.Partial Squats (Top 25% of movement only)
Note: All inside last 5mins of workout
405lb:1x5
455lb:1x5
510lb

:2x5 PR (out of time)
Next week:3x5 @515lb?

NOTES: Lots of heavy weights.

Still reading Dinosaur Training. Love that book.

Posted by: Big G

If I'm going to workout at lunch I need to leave my office and be back at my desk (after having eaten) inside an hour. Walking to and from the gym, plus showering takes 15minutes minimum. That leave 45minutes for a workout and a PWO meal. To maximise time in the gym and minimise time in kitchen, I've decided going back to a meal replacement shake for PWO meal. Therefore Cytogainer and other similar products will probably be showing up from now on. Also, on non-WO days, meal 4 (4:30-5pm) will probably be MuscleMilk (or something equivalent) too because people at work are tripping about me stopping to make 3meals per day.

I'll just have to keep some fruit/nuts in my office so that there's some real nutrients going in along with the meal replacement shake.

Posted by: Big G

THUSDAY

SLEPT: 12:30pm-7:00pm

WEIGHT:186.0lb

Meal 1 - 7:30am:10whites,2eggs,2toast,Â½mango,grpfrt,coffee
Meal 2 - 11am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 1:45pm:3toast,PB,walnuts,almnds,tuna,ff mayo,apple
Meal 4 - 5:30pm:4weetabix,ff milk,walnuts,almonds,1Â½pp
Zzz!! - 8-10:30pm (following sauna/hottub w/wife @gym)
Meal 5 - 10:30pm:casein/whey shake +straw/cran-berries
Meal 6 - Zzz.

kCal: 3,080 (286g protein. Avg 41g/meal + incomplete)
Carbs:305g , Fat:89g

WATER: 0.7gal.

WORKOUT:None. Planned rest day. After work went to gym w/wife but only for hot-tub, sauna, hot-tub, sauna and steam room! Wanted to swim, but after heating up in hot-tub pool felt stupidly cold. Got home so relaxed laid down for a minute and fell fast asleep for entire night.

Posted by: Big G

FRIDAY

SLEPT: 8:30pm-6:40am

WEIGHT: 186.2lb

Meal 1 - 7:00am:3toast+1½tbs PB,10whites,2eggs,coffee,sups
Meal 2 - 9:20am(pre mtg w/HR dept & boss @wk): oats,milk,pp
Meal 3 - 12:20pm:2bread+1tbsPB,1ozWalnuts/almonds,1½srvngPP
Meal 4 - 3:30pm(PWO):½srvngCytoGainer(thoughtSrvng=2scoops)
Snack - 5:00pm:2sml bananas (at wife's work)
Meal 5 - 7:00pm(shopping):2McD's chicken patties,3pc bread
Aargh! - Beer, beer, beer! 12pack after work

.See note.
Meal 6 - 12:00pm:2cans tuna,ff mayo,almonds.

kCal: 4,604 (352g protein. Avg 45g/meal + incomplete)
Carbs:354g , Fat:102g

WATER: 0.6gal.

WORK/BEER:Bad mtg today w/boss & HR Dept re:unmanagerial conduct (resultant from Bookkeeper leaving). Placed on Final Notice due to 3x daily meals preparation (see meal replacement note above), personal internet use (fair enough. will stop) and poor working relations w/corporate office employees (example was me emailing "Don't Lie!" to a guy who lied

). It was awful. I was crying. I just don't seem to know how to be as a manager. I'm terrible at playing Office Politics and can't seem to stop putting foot in mouth. Not sure how to fix it. Explained all this and boss has vowed to try and help. Still, killed 12pack after work, bummed/upset.

Note: Boss sent me home after "Beating Meeting" (that's what I call disciplinary meetings... beating meetings

). I actually decided to stay until lunch to get some work done, but still got nice extended workout in today, 1½hrs+. Hit some PRs too.

See below.

WORKOUT: UPPER HORIZONTAL
Forgot to take last week's notes to gym. Went by memory.

1.BB Bench (in powerrack, starting at the bottom)
- 7 holes visible under support bars (noted for next week's use).
135lb:1x5
165lb:1x5
215lb:3x5 PR
225lb:1x5 PR (after 4min RI)
245lb:1x3 PR (after 2min RI)
265lb:1x2 PR (after 4min RI)
Note: Tested 1RM three weeks ago. Got 215lb:1x2 then failed 225lb. Today, after 3x5 w/215lb, I tried 225lb just to see if I could do it. It went up so easily I did 5reps, then tried 245lb, then 265lb!

WTF!? Strength definitely waaaay up. No doubt!
Next week:3x warmup sets, then 3x5 working sets at 230lb?

2.Supported T-Bar(machine) Row
100lb:1x5
115lb:1x5
135lb:3x5 (all reps good, better than last week)
Next time: Definitely 137½lb working sets.

3.BB Lockouts (top 33% of BB bench movement - Note: I said top50% before, but w/9holes visible under support beams it's not quite 50% really, more like 33%).
275lb:1x5
295lb:1x4
315lb:3x5 PR
335lb:1x5 PR
365lb:1x5 PR
405lb:1x4 PR
425lb:1x2 PR
Note: Woah! 400lb+

!!! Tried these for first time just 2 weeks ago and struggled with 275lb:3x5. Now 315lb:3x5 leaves me wanting more. Tested 1RM today and was amazed to be moving over 400lb.
Next week:3x warmup sets, then 3x working sets at 380lb?

4.Calf Press
None. I honestly just forgot. I accidentally didn't bring last week's workout notes to the gym with me. I completely forgot that I've been doing some calf-work at the end of this workout.
Last week: Used machine max (400lb) again on calf press w/separate pedals for each foot (Got 2x25 & 1x23). May have to switch to leg-press to get more weight.

CARDIO: Couldn't resist running a mile @ 6.6mph before I left. It's been two weeks since I ran (waiting for knees/feet to heal following excessive cardio during prior 4wk cut. Knees/feet now 100% but still want some decent running shoes. Need to go to specialized Front Runner store here in town to get some running shoes. Have never owned $100 pair of running shoes before. Have been running in $20 converse for too long! Time to invest.

STEAM ROOM: For 5-10minutes afterwards.

NOTES:I love heavy-ass weights.

Posted by: Big G

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Continued in new journal

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Posted by: Big G

It's been a while. Not sure if this data drops off if it's not accessed after a certain period. Planning to copy to blog onto my own website (hugo.us.com/blog). Sorry to have bothered you. Hope you understand.

All the best,
G.
PS. If you're new here I strongly recommend this site. There are some really, really great people on here and you can learn a lot (if you're polite!). God bless.

(CLICK HERE here to view the original thread with full colors/images)

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