The NHE and ONE - cut and bulk

w8lifter · 08-21-2002, 03:17 PM

lmao!

Robboe · 08-21-2002, 03:19 PM

You find my lack of energy humerous, mrs?

w8lifter · 08-21-2002, 03:26 PM

No...I find you cutting cardio short for James Bond humourous

Robboe · 08-22-2002, 12:40 PM

Don't diss james, he's the man.

Back:

Weighted WG chins - 2 sets (progressed).

BB rows - 2 sets (progressed).

Cable rows - 2 sets (N/A).

DB shrugs - 2 sets (progressed).

BB curls - 2 sets (N/A, since i've not done bicep work directly for about 3-4 weeks).

Both biceps sets were waay short of failure.

I've had little steam most of today, not sure why. Maybe cause i swapped my usual breakfast to some strawberries and cream (after tuna for protein, naturally). I think the strawberries may have fucked me over a bit. They tend to do this when i eat them for my 3rd meal too. Maybe it's the sugar in them? Or some other kind of seritonnin compound?

Personally, no clue.

Ah well.

Yanick · 08-22-2002, 12:49 PM

sleep?

Robboe · 08-22-2002, 01:11 PM

Shouldn't be. I get at least 7 hours a night. Sometimes closer to the 8 bracket.

Robboe · 08-23-2002, 01:33 PM

Felt much better for most of the day, until near the end of my working day when i got tired and restless.

Took 2g L-Tyrosine and 200mg caff, drank 2 cups of green tea and went and did some GPP.

squats: 3 sets, 15 reps.

SLDL's: 3 sets, 15 reps (everything was the same, incidentally, for all exercises).

Hammer strength pull down.

BB bench.

Cable row.

Decline cable machine press.

shoulder press.

pressdowns.

Then did 20 minutes on the bike.

Ate some chicken breast.

10 minute sauna.

I'm off to see Gold member soon.

I'll post my thoughts and ideas tomorrow when i may have some more time.

FAngel · 08-24-2002, 03:20 AM

Nice work Rob.

On the GPP front, Lyle misses out one of the most effective forms which is sled dragging. If you've got access it to, you'll benefit from it immensely

Robboe · 08-24-2002, 09:48 AM

Actually, the GPP workout i wrote is one that I do, Lyle hasn;t recommended GPP. I did for fun.

I went and did some cardio today:

200mg caf, 25mg (i think) eph, 2g L-Tyrosine. A cup of GT while i waited.

5.5 minutes run.

2.5 minute walk.

4 minute run.

3 minute walk.

3 minute run.

Collapse.

Resusitated, 30 minutes on the stepper.

Robboe · 08-25-2002, 07:07 AM

Well, usually last night would have been a carb up, but since this weekend is a bank holiday weekend (ie we get monday off work over here) there was a plan to go to whitley bay (the place with the "old biddies") to see a band play that we know. Then stick around for a few cheeky ones and then get the metro (read: 'underground', if you're unsure) into the city centre and continue the shennanigans. Thus, i've switched days for my carb loads and am considering my beer-swilling as part of my 'carb load'.

I've been training and such, and waited a bit before starting my carb load today at about 1pm with some decent carbs first and foremost - dex/malto, 2 scoops whey, 6g CLA, 1g vitamin C; i've had a pro-MR MRP that i found in m cupboard (prolly about 4 years out of date knowing me) and i've had a couple of peak body buttermilk flapjacks. Damn nice they were too. Oh, and i've had 4 weetabix.

The drinking shall commence around the 3pm region.

So today i trained legs without glycogen

Squats: 2 sets of 2 with my heaviest weight, then 2 sets with descending weight for differing rep ranges.
SLDLs: set a new PB here actually

Did 3 sets.
Hacks: 3 sets, also set a new PB.

So overall not a bad session.

I still haven't gotten round to explaining my alternating carb loading patterns yet, but it'll come eventually.

Robboe · 08-25-2002, 07:08 AM

Oh, i weighed in yesterday morning too, and am down 1lb, which is trés bien.

And hey, if anyone is interested, my SLDL PB was with 172.5k for 3 good reps.

That's 379.5lbs. I'll have nailed 400lbs by the end of the year.

Robboe · 08-25-2002, 06:07 PM

A) The band were great.

B) I'm pissed as a trooper.

C) i'm eating breakfast ceereal. Mmmm...

D) There talk about going to newcastle race course tomorrow, but i'm not sure if i'm going. If i do it'll be another diet fuck up. But hey...

Robboe · 08-27-2002, 12:53 PM

Well, drunken i was that night. So much so, that when we got out of the taxi home i made a bee-line for the takeaway. Got a naan bread and chips. And once i got home, in a struggle with the stiff porch door i managed to scatter my chips all over the porch floor.

I was irrate.

But scooped them up and ate them anyway.

THAT'S how drunk i was.

Anyway, i left great today, full of energy, which i attribute to re-elevated leptin from the influx of all the carbs i consumed.

It carried over in my workout today too.

I went to a party last night too, but stuck to diet, since i was still a bit iffy from sunday's malarkey.

Today i progressed on bench by a rep from last week, set a new PR on weighted dips and equaled a PR on flyes. I was much pleased.

Side laterals and CGBP seem to be sticking though, but alas...

w8lifter · 08-27-2002, 01:20 PM

Quote:

Originally posted by The_Chicken_Daddy
Well, drunken i was that night. So much so, that when we got out of the taxi home i made a bee-line for the takeaway. Got a naan bread and chips. And once i got home, in a struggle with the stiff porch door i managed to scatter my chips all over the porch floor.

I was irrate.

But scooped them up and ate them anyway.

THAT'S how drunk i was.

Robboe · 08-27-2002, 01:24 PM

Exactly.

From what little i remember, they tasted really nice too...

w8lifter · 08-27-2002, 01:30 PM

I just had a great visual of a drunken irate Chicken Baby...fuk...too funny

Robboe · 08-27-2002, 01:31 PM

Quote:

Originally posted by w8lifter
I just had a great visual of a drunken irate Chicken Baby...fuk...too funny

Hahaha, i've just been told by my sister's boyfriend that i was apparently kicking the chips all over once they were on the floor before apologising, telling them i didn't really mean it and then picking them up and eating them.

Twin Peak · 08-28-2002, 08:49 AM

TCD, love the journal. A most excellent read. I have a few of questions though:

Why take the caff by itself -- or is that just like me drinking coffee?

Have you traditionally been this low volume?

Why do you rarely post the weights used? I am curious to see the progression.

Why the aversion to training to failure?

How much BF/weight are you looking to lose?

w8lifter · 08-28-2002, 09:05 AM

Quote:

Originally posted by The_Chicken_Daddy

Hahaha, i've just been told by my sister's boyfriend that i was apparently kicking the chips all over once they were on the floor before apologising, telling them i didn't really mean it and then picking them up and eating them.

lmao....even funnier!

Robboe · 08-28-2002, 11:03 AM

Quote:

Originally posted by Twin Peak
TCD, love the journal. A most excellent read.

Thanks man, I'm doing it as a way to show people on this site the basics of how to go about stuff like this (ie dieting strategies, how to fit diet in with everyday life and upkeeping of your social status etc...)

Quote:

I have a few of questions though:

Why take the caff by itself -- or is that just like me drinking coffee?

Just following Lyle's recommendation for stubborn fat. I wouldn't say i'm at a stubborn fat stage just now, but i'm trying the routine anyway, cause he asked me to. I actually think i'll just use exerts from this journal to send to him, in fact.

Quote:

Have you traditionally been this low volume?

You think it's low?

Personally, i think it's spot on.

Obviously when i first started training i was 10 sets for each exercise and all that jazz, but i've been doing this kind of training, probably ever since i first started the 'bodybuilding' chapter of my life. Before then i spent a good long while focusing on cardio and ridiculous training volumes on machines and no free weights etc...

Quote:

Why do you rarely post the weights used? I am curious to see the progression.

Yeah ok, just for you i'll post weights used, but since dieting progression ain't all that evident (although not totally absent).

For your eyes only, here's some lifts that may mean something:

Squats: 160k

SLDLs: 172.5k

Bench: 102.5k (sucky, i realise, but next gain i'll work on it. I had to spend a lot of time using DB's cause of shoulder trouble).

Weighted dips: +43.75k

BB row: currently at 90k, i think, but i've only just started doing these again properly after not doing them for years.

Weighted chin: +15k (another sucky lift, but i've only just started doing them again. Until recently i was using the hammer strength pulldown for my vertical rows, and using somewhere in the region of 150k.

Quote:

Why the aversion to training to failure?

Not really an aversion. Some weeks i'll train to and past failure, others i won't. The weeks i stop short of failure, i'll note it. You can usually guess when i've gone past failure cause i'll type my reps as X + 2 (ie 2 forced reps), or + 2 negs (2 negatives).

Quote:

How much BF/weight are you looking to lose?

As much as possible, staying within a 'healthy' region for my setpoint. I see no point in trying to get into competition shape (which i've a doubt i can achieve without drug assistance) when i've no interest in competiton. I want to look good naked, but since i've been a fat bastard pretty much all my life, it's hard - not only getting to where i want to be, but also maintaining. Basically, i set myself 20 weeks of cutting time. I've done 12 so far. In another 8 weeks, wherever i am, is where i'll stop before doing a slow gain (aroound 0.5lbs a week), hopefully keeping any fat gain to a minimum.

Twin Peak · 08-28-2002, 11:23 AM

Without you hating me can you tell me who Lyle is?

I would hope that you believe the volume you are doing is "spot on"; but you must recognize that it is relatively low, the key being relatively. I believe that I tend toward the low volume side (8-10 sets per BP) but you are even lower.

Regarding that weights....thanks for the info but what is the conversion to pounds.....I know....us damn americans!

Maintaining has always been very difficult for me as well. Before I started my bodybuilding chapter my waist was almost a size 48"

Robboe · 08-28-2002, 11:33 AM

Quote:

Originally posted by Twin Peak
Without you hating me can you tell me who Lyle is?

Lyle McDonald.

Probably the world's leading fat loss/fat gaining guru.

And possibly the internet's funniest personality.

Quote:

I would hope that you believe the volume you are doing is "spot on"; but you must recognize that it is relatively low, the key being relatively. I believe that I tend toward the low volume side (8-10 sets per BP) but you are even lower.

I used to do 4 sets for large parts max. 2 for smaller ones. How's that?

Quote:

Regarding that weights....thanks for the info but what is the conversion to pounds.....I know....us damn americans!

Multiply kg's by 2.2 to get lbs conversion.

Quote:

Maintaining has always been very difficult for me as well. Before I started my bodybuilding chapter my waist was almost a size 48"

I started this diet at 38", 12 weeks later i'm 34-34.5".

Maintaining a lower setpoint is a bastard. I wish you could reset it.

Twin Peak · 08-28-2002, 11:55 AM

Thanks!

Robboe · 08-28-2002, 03:33 PM

Took 200mg caf, 2g L-Tyrosine and drank two, yes that's two cups of green tea. What can i say? I like green tea.

6 minutes progressive run.

3 minute walk.

3 minute progressive run.

2.5 minute walk.

1.5 minute 10.5mph sprint, after this, the shooting heart pains told me it was time to get off, lol.

Waited a bit and started on the stepper for 30 minutes.

Well, that is the end for cardio for at least a week, cause i'm off down London for a wedding on saturday, and we're setting off on friday afternoon. Not getting back till Sunday evening, so no doubt diet will be totally off for these three days.

My auntie has alziehmers (totally wrong spelling i know, but i'm tired and lazy so kiss my ass) and she's driving my nana round the bend going to her house every 3 minutes. Her husband is being paid to care for her, but he's using the money and going into the bookies and leaver her, the fucker. Anyway, we brought my nana up for a few days to let her get a good night's sleep.

We took her down the fish quay tonight, a region at the mouth of the Tyne where all the fish markets are, for a lemon soul supper.

And the Toon made it into the champions league! C'mon!

Only eating 5 meals today. I'm not gonna bother with my last meal of the day. Time for bed now, methinks.

Duncan · 08-28-2002, 04:37 PM

Quote:

Originally posted by The_Chicken_Daddy

Lyle McDonald.

And possibly the internet's funniest personality.

You, my friend, are obviously a little mistaken by this statement. I am at least 3x funnier than Lyle McDonald, even on an off day.

Oh, by the way, I have a ? Do you carb up exclusively on off days? I have been carbing up on Wed and Sat which just happen to be off days, but I have been sick the past 2 days and am a little off,

w8lifter · 08-28-2002, 05:37 PM

Quote:

Originally posted by The_Chicken_Daddy

My auntie has alziehmers (totally wrong spelling i know, but i'm tired and lazy so kiss my ass) and she's driving my nana round the bend going to her house every 3 minutes.

See, this is what I like about you Chicken Baby, your ability to be absolutely adorable and insulting in the same sentence

Robboe · 08-29-2002, 06:26 AM

Quote:

Originally posted by w8lifter

See, this is what I like about you Chicken Baby, your ability to be absolutely adorable and insulting in the same sentence

I do try.

Duncsy, I'll take your word for it.

As far as carbing goes, i set it up for saturday nights for two reasons: 1. so i can training legs on sunday mornings with glycogen (since cardio drains them quite a bit) and 2. most nights out usually fall on a saturday, so i can go drinking but still kinda stay on diet.

I then carb up on tuesday evenings, a few hours after chest/tris/delts. Purely because it's mid-week and 3 days after my other carb load.

The good thing about the loads, however, is that the

08-21-2002, 03:19 PM	#92
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	You find my lack of energy humerous, mrs?
	Being held down by The Man

08-22-2002, 12:40 PM	#94
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Don't diss james, he's the man. Back: Weighted WG chins - 2 sets (progressed). BB rows - 2 sets (progressed). Cable rows - 2 sets (N/A). DB shrugs - 2 sets (progressed). BB curls - 2 sets (N/A, since i've not done bicep work directly for about 3-4 weeks). Both biceps sets were waay short of failure. I've had little steam most of today, not sure why. Maybe cause i swapped my usual breakfast to some strawberries and cream (after tuna for protein, naturally). I think the strawberries may have fucked me over a bit. They tend to do this when i eat them for my 3rd meal too. Maybe it's the sugar in them? Or some other kind of seritonnin compound? Personally, no clue. Ah well.
	Being held down by The Man

08-22-2002, 12:49 PM	#95
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	sleep?
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-22-2002, 01:11 PM	#96
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Shouldn't be. I get at least 7 hours a night. Sometimes closer to the 8 bracket.
	Being held down by The Man

08-23-2002, 01:33 PM	#97
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Felt much better for most of the day, until near the end of my working day when i got tired and restless. Took 2g L-Tyrosine and 200mg caff, drank 2 cups of green tea and went and did some GPP. squats: 3 sets, 15 reps. SLDL's: 3 sets, 15 reps (everything was the same, incidentally, for all exercises). Hammer strength pull down. BB bench. Cable row. Decline cable machine press. shoulder press. pressdowns. Then did 20 minutes on the bike. Ate some chicken breast. 10 minute sauna. I'm off to see Gold member soon. I'll post my thoughts and ideas tomorrow when i may have some more time.
	Being held down by The Man

08-21-2002, 03:17 PM	#91
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	lmao!

08-21-2002, 03:26 PM	#93
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	No...I find you cutting cardio short for James Bond humourous

08-24-2002, 03:20 AM	#98
FAngel Registered User Join Date: Dec 2000 Location: Standon, Hertfordshire, England Posts: 51	Nice work Rob. On the GPP front, Lyle misses out one of the most effective forms which is sled dragging. If you've got access it to, you'll benefit from it immensely

08-24-2002, 09:48 AM	#99
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Actually, the GPP workout i wrote is one that I do, Lyle hasn;t recommended GPP. I did for fun. I went and did some cardio today: 200mg caf, 25mg (i think) eph, 2g L-Tyrosine. A cup of GT while i waited. 5.5 minutes run. 2.5 minute walk. 4 minute run. 3 minute walk. 3 minute run. Collapse. Resusitated, 30 minutes on the stepper.
	Being held down by The Man

08-25-2002, 07:07 AM	#100
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Well, usually last night would have been a carb up, but since this weekend is a bank holiday weekend (ie we get monday off work over here) there was a plan to go to whitley bay (the place with the "old biddies") to see a band play that we know. Then stick around for a few cheeky ones and then get the metro (read: 'underground', if you're unsure) into the city centre and continue the shennanigans. Thus, i've switched days for my carb loads and am considering my beer-swilling as part of my 'carb load'. I've been training and such, and waited a bit before starting my carb load today at about 1pm with some decent carbs first and foremost - dex/malto, 2 scoops whey, 6g CLA, 1g vitamin C; i've had a pro-MR MRP that i found in m cupboard (prolly about 4 years out of date knowing me) and i've had a couple of peak body buttermilk flapjacks. Damn nice they were too. Oh, and i've had 4 weetabix. The drinking shall commence around the 3pm region. So today i trained legs without glycogen Squats: 2 sets of 2 with my heaviest weight, then 2 sets with descending weight for differing rep ranges. SLDLs: set a new PB here actually Did 3 sets. Hacks: 3 sets, also set a new PB. So overall not a bad session. I still haven't gotten round to explaining my alternating carb loading patterns yet, but it'll come eventually.
	Being held down by The Man

08-25-2002, 07:08 AM	#101
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Oh, i weighed in yesterday morning too, and am down 1lb, which is trés bien. And hey, if anyone is interested, my SLDL PB was with 172.5k for 3 good reps. That's 379.5lbs. I'll have nailed 400lbs by the end of the year.
	Being held down by The Man

08-25-2002, 06:07 PM	#102
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	A) The band were great. B) I'm pissed as a trooper. C) i'm eating breakfast ceereal. Mmmm... D) There talk about going to newcastle race course tomorrow, but i'm not sure if i'm going. If i do it'll be another diet fuck up. But hey...
	Being held down by The Man

08-27-2002, 12:53 PM	#103
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Well, drunken i was that night. So much so, that when we got out of the taxi home i made a bee-line for the takeaway. Got a naan bread and chips. And once i got home, in a struggle with the stiff porch door i managed to scatter my chips all over the porch floor. I was irrate. But scooped them up and ate them anyway. THAT'S how drunk i was. Anyway, i left great today, full of energy, which i attribute to re-elevated leptin from the influx of all the carbs i consumed. It carried over in my workout today too. I went to a party last night too, but stuck to diet, since i was still a bit iffy from sunday's malarkey. Today i progressed on bench by a rep from last week, set a new PR on weighted dips and equaled a PR on flyes. I was much pleased. Side laterals and CGBP seem to be sticking though, but alas...
	Being held down by The Man

08-27-2002, 01:24 PM	#105
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Exactly. From what little i remember, they tasted really nice too...
	Being held down by The Man

08-27-2002, 01:30 PM	#106
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	I just had a great visual of a drunken irate Chicken Baby...fuk...too funny

08-28-2002, 08:49 AM	#108
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	TCD, love the journal. A most excellent read. I have a few of questions though: Why take the caff by itself -- or is that just like me drinking coffee? Have you traditionally been this low volume? Why do you rarely post the weights used? I am curious to see the progression. Why the aversion to training to failure? How much BF/weight are you looking to lose?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-28-2002, 11:23 AM	#111
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Without you hating me can you tell me who Lyle is? I would hope that you believe the volume you are doing is "spot on"; but you must recognize that it is relatively low, the key being relatively. I believe that I tend toward the low volume side (8-10 sets per BP) but you are even lower. Regarding that weights....thanks for the info but what is the conversion to pounds.....I know....us damn americans! Maintaining has always been very difficult for me as well. Before I started my bodybuilding chapter my waist was almost a size 48"
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-28-2002, 11:55 AM	#113
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Thanks!
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-28-2002, 03:33 PM	#114
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Took 200mg caf, 2g L-Tyrosine and drank two, yes that's two cups of green tea. What can i say? I like green tea. 6 minutes progressive run. 3 minute walk. 3 minute progressive run. 2.5 minute walk. 1.5 minute 10.5mph sprint, after this, the shooting heart pains told me it was time to get off, lol. Waited a bit and started on the stepper for 30 minutes. Well, that is the end for cardio for at least a week, cause i'm off down London for a wedding on saturday, and we're setting off on friday afternoon. Not getting back till Sunday evening, so no doubt diet will be totally off for these three days. My auntie has alziehmers (totally wrong spelling i know, but i'm tired and lazy so kiss my ass) and she's driving my nana round the bend going to her house every 3 minutes. Her husband is being paid to care for her, but he's using the money and going into the bookies and leaver her, the fucker. Anyway, we brought my nana up for a few days to let her get a good night's sleep. We took her down the fish quay tonight, a region at the mouth of the Tyne where all the fish markets are, for a lemon soul supper. And the Toon made it into the champions league! C'mon! Only eating 5 meals today. I'm not gonna bother with my last meal of the day. Time for bed now, methinks.
	Being held down by The Man