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

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

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

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

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

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

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

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

FishCutOrBait - Thanks man!

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

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

Training - Legs

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

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

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

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

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

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

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

Off to bed, g night everyone.

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

Originally Posted by Alaric

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

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

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

No, those are swiss balls. Medicine balls are about the size of a soccer ball and weigh anywhere from 2 to 25 lbs.

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

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

Be careful man !

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

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

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

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

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

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

ON Days (weekdays)

Meal 1 - 6:30am

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

Meal 2 - 9:30am
1.8 Scoop ON WHey

Meal 3 - 12:30 pm
10 oz chicken breast

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

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

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

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


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

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

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

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

Originally Posted by Alaric

ON Days (weekdays)

Meal 1 - 6:30am

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

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

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

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

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

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

Meal 7 - 8:50pm
1 Cup Broccoli
9 oz chicken breast (6.75) I took some stuff out, Add some oil too

Ok they are my suggestions, you may have to ajust some amounts for your cals to be right

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

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

Nite Brother!!! Post your W/O tomorrow

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

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

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

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

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

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

I did arms and cardio today

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

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

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

Originally Posted by Alaric

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

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

I did arms and cardio today

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

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

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

What a great distraction though.....

haha Rissole you bet ya.

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

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

Training - Back and Traps

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

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

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

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

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

Training - Biceps/Triceps

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

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

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

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

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

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

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

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

looks like two good wo's

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

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

Thanks gwcaton and Archangel

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

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

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

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

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

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

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