Thread: Tom's On a Recomp

Hey Sorry for being MIA lately .. I'll be honest, I just haven't wanted to log anything lately
Right now I'm on a deload week, my new routine isn't starting until Monday so I won't start loggin again until then.

Here's the new routine I put together - Push / Pull

Sun: REST
Mon: Heavy Pull
Tues: Cardio (60 minutes) +/- Rotator Cuff
Wed: Light press
Thurs: Light Pull
Fri: Cardio (60 minutes) +/- Rotator Cuff
Sat: Heavy Press

Heavy Pull: 4-6reps (2:00RI), 6-8reps (1:30RI)
Deadlift - 4 sets, 4-6 reps
One Arm DB Row - 4 sets, 4-6 reps
Reverse BB Lunge - 3 sets, 6-8 reps
WG Lat Pulldown - 4 sets, 6-8 reps
Seated Cable Row - 3 sets, 6-8 reps
Cable Curl - 1 set, 4-6 reps
BB Curl - 2 sets, 6-8 reps
+3 sets of Core Trunk Flexsion Movements

Light Press: 8-12 reps (1:00RI) 12-15 reps (:45RI), 15-20reps (:30RI)
Incline DB Fly - 3 sets, 8-12 reps
DB Bulgarian Squats - 3 sets, 8-12 reps
Seated Side Lateral Raises - 4 sets, 8-12 reps
Cable Flies - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Leg Press - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Tate press - 2 sets 12-15 reps
V-bar or Rope Pulldown - 1 set 15-20 reps
+ 3 sets of Core Stability

Light Pull: 8-12 reps (1:00RI) 12-15 reps (:45RI), 15-20reps (:30RI)
Straight Arm Pulldown - 4 sets, 8-12 reps
Glute Ham Raises - 3 sets, 8-12 reps
Reverse Cable Flies - 3 sets, 8-12 reps
High Cable Bar Row - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Lying Leg Curl - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
DB Preacher Curls - 2 sets, 12-15 reps
High Incline DB Curl - 1 set, 15-20 reps
+3 sets of Core Rotation

Heavy Press: 4-6reps (2:00RI), 6-8reps (1:30RI)
Squat: 4 sets, 4-6 reps
Incline DB Press - 4 sets, 4-6 reps
DB Step Ups - 3 sets, 6- 8 reps
Military Press - 4 sets, 6-8 reps
Decline Bench Press - 3 sets, 6-8 reps
Decline Close Grip Bench To Skull Crusher - 1 set, 4-6 reps
Lying supine one arm Tri Ext. - 2 sets, 6-8 reps
+3 sets of Core Trunk Flexsion Movements



For this Rotuine I'll be experimenting with my diet ... doing IF on The Cardio / Rest days (1400-1500 calories) and then on Weight days I'll be doing higher calories (3300-3400 calories) with a PWO refeed (eg Tub of Marshmallow Fluff &/or rice cakes) and every saturday will be drinks + HUGE ass cheat meal, with calories allowed to go as high as 8000 . I wanna see how more frequent huge cheats will affect my body composition ...

I wondered where you went? Glad your back!

Originally Posted by Tom_B

I wanna see how more frequent huge cheats will affect my body composition ...

Does this mean I get to hear more updates?

Intermittent fasting is the one where you eat break fast and lunch one day and then don't eat again until dinner the next day, right? Wow...crazy willpower. Isn't 1400 low though?

Training - Heavy Pull
Deadlifts:
[3/1/2/0-1] ~ 2:00RI: *45lbs* 5 *135lbs* 5 *185lbs* 3 *225lbs* 5, 5, 5, 5

One Arm DB Row:
[2-3/0/2-3/1] ~ 1:00RI between arms: *40lbs* 5/5, *70lbs* 5/5, 5/5, 5/5, 4/4

Reverse DB Lunges:
[2/0/1/0] ~ :45RI between legs: *50lbs* 8/8, 8/8, 8/8

WG Lat Pulldown:
[3/0/2/1] ~ 1:30RI: *110lbs* 8, 8, 8, 8

Seated Cable Row:
[2-3/0/2-3/1] ~ 1:30RI: *110lbs* 6, 6, 6

Cable Curls:
[3/0/3/2] ~ 1:30RI: *80lbs* 6, *70lbs* 8, 8

Machine Crunch:
[3/0/2/1] ~ 1:00RI: *35lbs* 12, 10, 10

Stretching: 20 minutes worth

Great workout ... only problem was those deadlifts. I did them last saturday, and that was the first I had done them in over 6 weeks .. my lower back was/is killing me!

Diet -
Meal 1: Yogurt, Quick Oats, Whey, Banana, Creatine
PWO/Peri: Skim milk, Whey, Creatine, marshmallow fluff
Meal 2: Cottage Cheese, wheat bran, cocoa powder, strawberries, Fish oil, Sprouted Bread
Meal 3: Oat bran, Whey, Egg beater, Fish oil, Peanut butter, Yogurt, Sprouted Bread, pysllium
Meal 4: Oat bran, Yogurt, Whey, Egg beater, Fish oil, Peanut butter, Apple, Pysllium
Meal 5: Hamburger, Egg beater, Broccoli, Onions,
Meal 6: Cottage Cheese, wheat bran, cocoa powder, strawberries, Peanut butter X 3 servings

Additional: Crystal Light, various spices, Sugar/Salt sub,green tea,

Jaime: Well no ... Intermittent fasting or alternate day fasting is basically one day you eat nothing, or at the very least for a period of 12 hours .. then the next day you eat, and generally because you're soo hungry you eat alot. All the studies I've read are about non obese people (not athletes), generally their weights kept within a 2kg range because on the days they were allowed to eat they would eat near double of what their maintenance calories were. However, their bodyfat %'s all reduced, along with a plethora of other health benefits such as improved insulin sensitivity, the only problem is that as time goes on hunger on the fasting days gets worse making the 'diet' a bit unreasonable. So it's been suggested that on the fasting days for people to include a few tiny tiny meals, just to make it more plausible .. therefore thats what i"m trying. I'm still carrying some extra lbs/bodyfat from my cheat last month ... so I'm hoping this will take care of that.
Also after thinking about it some more I've reduced the IF days to 1200-1250 calories, I think 1400-1500 was too much. But consequently I've raised calories to 3500-3650 calories on the other days, but kept Saturday at an 8000 calorie day .. or well around there.

And you shall love saturday!!!

Nice work on the deas as well!!!

Omg will I ever!! Plan on getting nice and drunk .. eating a 12" pizza, maybe some fries + mozza sticks, 2L of ice cream .. and either some cake or a box of Oreo cookies hahaha.

Thanks .. I felt pathetic doing them though. I haven't done them in 6 weeks.. I was using 245lbs before. But man that 225lbs took everything out of me, my grip was SHOOT at the end!

Well then you know you did something positive!

So is school out yet?

Must be, hes never on here anymore.

Training - Cardio
1st Session:
5 minutes at 4mph with 13% incline
15 minutes at 7mph with 3% incline
20 minutes at 4mph with 13% incline
10 minutes at 7mph with 3% incline
5 minutes at 4mph with 13% incline

2nd Session:
35 minutes of LIGHT bike riding

Stretching: 20 minutes worth

Meh Cardio ...

Diet -
Meal 1: Oat bran, Whey, NO-Xplode
Meal 2: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Yogurt, Lettuce, Pysllium
Meal 3: Egg whites, Fish oil, Yogurt, Celery, Pysllium
Meal 4: Bean Sprouts, Shrimp, Fish oil, Celery, Cabbage, Onions
Meal 5: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Pysllium

Additional: Crystal Light, various spices, Sugar/Salt sub, green tea, Rockstar energy drink,

Ok I actually think I'll be back this time hahaha.

School isn't out yet, this is the last week and then the next week is exams then were done! ... but technically I'm already finished. I've been skipping since last Monday .. within two weeks I've gone to two classes, then I'll go Friday for our Grad Beach Party... and then I MIGHT be writing exams .. depending on how my doctor appointment / nervous breakdown goes down tomorrow lol.
Then Prom is on the 26th, and then Graduation is on the 28th and then Safegrad is right after that! Phew those couple of days are going to be hectic .. waking up and getting ready for prom, then prom dinners and stuff, then actual prom at 8:30 - 11:30, then after prom party which I plan on being out till 4am or so .. then on the 27th I'll have to sleep all day, because for graduation morning I have to be at this restaurant at 7am for Grad Breakfast, then it's straight to graduation rehearsal, then actual graduation is at 7pm and then Safegrad starts at 10:30pm - 6am on the 29th ... (Safegrad is this 'trip' we take to an amusements park for the entire night to prevent kids from drinking .. ). God I'm going to be soooo tired .. and I have to fit workouts in there at some point! hahaha

As for body composition .. well recently I've but on a few lbs .. but I think it's because I've grown taller .. measured myself yesterday and I'm now somewhere between 5'10 -5'10.5 ... ugh hopefully I don't grow too much more.
Anyways, I'm sort of 'cutting' right now, trying to get to 140 (need to lose 5-7lbs), and then I'll be sort of 'bulking' back up to 145-150 I think .. just going to kinda go with the flow of things.

Cardio+Double D =

Training - Light Push

Warm-up: 10 minutes at 4mph with 13% incline

Incline DB Flies:
[3/0/2/1-2] ~ 1:00RI: *20lbs* 5 *30lbs* 12, 11, 11

Leg Ext:
[2-3/0/1/2] ~ 1:00RI: *30lbs* 5 *40lbs* 11, 11, 10

Seated Side Lateral DB Raises:
[2-3/0/1-2/1] ~ 1:00RI: *15lbs* 11, 11, 11, 11

Leg Press:
[2/0-1/2/0] ~ :45RI: *360lbs* 15, 14, 14
[2/0/2/0] ~ :30RI: *320lbs* 19, 19

DB Flies:
[2/0/2/1] ~ :45RI: *25lbs* 15, 15, 15
[2/0/2/0] ~ :30RI: *20lbs* 20, 20

Lying One Arm Tri Ext:
[2/0/2/1] ~ No rest: *20lbs* 12/12 *15lbs* 14/14

Rope Pulldown:
[2/0/2/1] ~ *45lbs* 17

Weighted Plank ~ 1:00RI: *BW + 45lbs* 2 x 1 minute
Hangling Leg Raises: 20

Stretching: 20 minutes worth

Cool down: 20 minutes at 4mph with 13% incline

Diet -
Meal 1: Yogurt, Whey, Rice Cakes, Banana, NO-Xplode
PWO/Peri: Skim milk, Whey, Creatine, marshmallow fluff
Meal 2: Rice Krispie Cereal, Skim milk
Meal 3: Oat bran, Whey, Egg beater, Fish oil, Yogurt, Lettuce
Meal 4: Oat bran, Yogurt, Whey, Egg beater, Fish oil, Brussel Sprouts
Meal 5: Hamburger, Broccoli, Onions,
Meal 6: Cottage Cheese, wheat bran, cocoa powder, strawberries, Peanut butter X 3 servings fuck ....

Additional: Crystal Light, various spices, Sugar/Salt sub,green tea,

DoubleD: hahaha ya I'm starting to get pretty sick of the stuff myself .. it's just sooo boring.

Did nothing today really .. just ran errands and what not.

I do very little actually. I just stay super active in the summer time. If I lived in Florida I would be ripped all the time!

So whats this diet I was reading about a page back or so. You eat a shit load one day then the next dont eat all day?!?! That sounds crazy!

Training - Light Pull

Warm-up: 10 minutes at 4mph with 13% incline

Straight Arm Pulldowns:
[2-3/0/2/1-2] ~ 1:00RI: *30lbs* 5 *50lbs* 11, 11, 11, 11

Glute Ham Raises:
[X/X/X/X] ~ 1:00RI: *BW* 8, 8, 8

One Arm Rear Delt Cable Fly:
[2-3/0/1-2/1-2] ~ No Rest: *15lbs* 10/10, 9/9, 9/9

Lying Leg Curl:
[2/0/1-2/0-1] ~ :45RI: *40lbs* 14, 13, 13
[2/0/1-2/0] ~ :30RI: *30lbs* 19, 9+10 Holy fuck my feet were burning ..

High Cable Bar Row:
[2-3/0/2/1-2] ~ :45RI: *95lbs* 15, 14, 14
[2/0/2/1] ~ :30RI: *85lbs* 20, 20

DB Preacher Curls:
[2/0/2/1-2] ~ :45RI: *25lbs* 12/12, 12/12

Incline DB Curls w/ Rotation:
[2/0/2/1] ~ *20lbs* 10+5

Decline Sit-ups: 20, 20, 20
Super Seted with
Reverse Crunches: 20, 20, 20

Cool down: 20 minutes at 4mph with 13% incline

Stretching: Maybe before bed ..

Good workout, I'm certainly going to be sore tomorrow. My chest has massive DOMS from yesterdays.
Diet -
Meal 1: Yogurt, Whey, Oats, Banana, NO-Xplode
PWO/Peri: Skim milk, Whey, Creatine,
Meal 2: Sprouted Bread, Cottage Cheese, wheat bran, cocoa powder, strawberries, Fish oil
Meal 3: Oat bran, Whey, Egg beater, Fish oil, Yogurt, Lettuce, Peanut butter
Meal 4: Oat bran, Yogurt, Whey, Egg beater, Fish oil, Apple, Peanut Butter
Meal 5: Hamburger, Broccoli, Onions, Egg beater
Meal 6: Cottage Cheese, wheat bran, cocoa powder, strawberries, Peanut butter

Additional: Crystal Light, various spices, Sugar/Salt sub,green tea,

DoubleD: I hear ya there! It seems in the summer time I just lose a bunch of weight as well, or well more particularity once I get to Toronto and I'm walking for 6+ hours a day hahaha
The diet is Intermitted fasting or Alternate day fasting ... basically you eat nothing over the course of a day (or at the very least a period of 12 hours) then you eat a shit load the next! However I'm switching it up a bit - eating very very very little one day (1250 cals) and then on the other days I haven't really decided .. I'm trying to lose a few lbs, so I'm thinking about 2500-2800 cals .. still tinkering with it.

Didn't really do anything today .. had a doc appointment .. went over well, hopefully ..

What was the Doc appointment about?

Training - Cardio + Bit of Abs
1st Session:
1:30 minute warm-up
7 minutes of HIIT (:30 at 11mph with 3%incline // :30 at 4.8mph with 1% incline)
1:30 minute cooldown
20 minutes at 4mph with 13% incline
10 minutes at 7mph with 3% incline
10 minutes at 4mph with 13% incline

Reverse Crunches: *BW + ankle weights* 20, 20


Diet -
Meal 1: Oat bran, Whey, NO-Xplode
Meal 2: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Yogurt, Celery
Meal 3: Egg whites, Fish oil, Yogurt, Lettuce
Meal 4: Broccoli, Onions, Chicken, Fish oil
Meal 5: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Pysllium

Additional: Crystal Light, various spices, Sugar/Salt sub, green tea, Rockstar energy drink,

DoubleD: Well .. without going into to much detail I've been prescribed Prozac. I think it may be a good thing .. help me to overcome my OCD / feelings to binge/purge. Plus help to level out mood swings and my panic/anxiety attacks and all that other stuff. Or well at least I'm hoping *fingers crossed*

didn't post yesterday because I was super busy! It was our Grad beach party, so I was basically laying out in the sun for 5 hours straight just relaxing and chilling with all my friends ... feels weird .. that was my last day of High School ever .. I only ever have to go back for prom/graduation/safegrad ..

I also won't be able to post tonight, going to Moncton all day then partying it up all night! bahaha me and a friend are going to try sneaking into a bar (well I have a fake she doesn't so we gotta sneak her in..) and then were just going to sleep in my car for the night lol luckily the back of my seats go down so you can get into the trunk .. so were just going to put our bodies in the trunk and have our heads coming out of the seats.

Yea it is a wierd feeling leaving a place where you have been soooo long. When i leave a place i've been with for long, I get this sorta out-of-body feeling. I feel I'm looking at things but it is not me that is walking around. I'm in someone elses body or I'm detached from my body observing things

If you have binge/purge feelings then IMO that feast/fasting diet is not a good idea as I feel it supports binge/pruge rather than get you off it.

When are you expected to be in T.O. for uni?

p.s. if things are busy there, wait till you get to T.O. 24h isnt enough to get all stuff done.

Training - Heavy Push

Warm-up: 10 minutes at 4mph with 13% incline

Squats:
[3/1/2/0-1] ~ 2:00RI: *45lbs* 5 *135lbs* 5 *155lbs* 3 *195lbs* 6, 6 Had to stop, the sunburn on my back hurt way way to much.

Leg Press:
[3-4/1/2/1] ~ 2:00RI: *450lbs* 6, 6, 5

Incline DB Press:
[3-4/0/2/1] ~ 2:00RI: *30lbs* 5 *45lbs* 6, 6, 5, 5 Absolute shit .. rom was limited due to the burn on my back..

DB Bulgarian Squats:
[2-3/1/2/0] ~ :45RI between legs: *35lbs* 8/8, 8/8, 8/8

Military Press:
[3/0/2/1] ~ 1:30RI: *80lbs* 8, 8, 6, 6 Was shit too ..

Decline Bench Press:
[3/0/2/1] ~ 1:30RI: *125lbs* 7, 5+1, 4+2 Ugh ..

Decline CG Bench to Skull Crusher:
[3/0/3/2] ~ *55lbs* 4+1

BB Skullcrushers:
[2-3/0/2/1] ~ 1:30RI: *45lbs* 8, 7+1

WoodChoppers:
[3/0/2/1] ~ No Rest: *50lbs* 13/13, 13/13, 13/13

Cool Down: 20 minutes at 4mph with 13% incline

Stretching: None

Horrible Workout .. had a sun burn on my back / upper traps and it really limited my workout .. and I just had no energy what so ever

Diet -
Meal 1: Yogurt, Oat bran, Whey, NO-Xplode
PWO/Peri: Skim milk, Whey, Creatine,
Meal 2: Cottage Cheese, wheat bran, cocoa powder, strawberries, Fish oil, Yogurt, Lettuce
Meal 3: 3 slices of cheese cake, 2 sm. ice-creams
Meal 4: Bean Sprouts, Onions, Cabbage, Celery, Scallops, Fish oil
Meal 5: Few doritos, few rice cakes, Too much liquor ..

Additional: Crystal Light, various spices, Sugar/Salt sub,

Horrible Night ... the meds I'm on enhances the effects of alcohol .. so I didn't know my limit, I drank less than what I normally do and I ended up blacking out and puking all night .. ugh I was a mess. Don't remember the night at all.
And then I'm not even going to bother posting Sunday .. I woke up at some random guys house with my friend Kerry and I had the worse hang over ever .. I then kept throwing up stomach acid and I couldn't eat anything .. I couldn't even drink water without throwing that up. I wasn't able to eat anything until 8 o'clock that night.

Originally Posted by BulkMeUp

Yea it is a wierd feeling leaving a place where you have been soooo long. When i leave a place i've been with for long, I get this sorta out-of-body feeling. I feel I'm looking at things but it is not me that is walking around. I'm in someone elses body or I'm detached from my body observing things

If you have binge/purge feelings then IMO that feast/fasting diet is not a good idea as I feel it supports binge/pruge rather than get you off it.

When are you expected to be in T.O. for uni?

p.s. if things are busy there, wait till you get to T.O. 24h isnt enough to get all stuff done.

Hey Adrian!
Nah the IF won't be supporting my need to binge/purge, it's actually going really well and if anything I think it's helping me.
Move in day for the res at Ryerson is on Aug 27th! Can't wait!

I remember working out while burned. OUCH!

Training - Heavy Pull

Warm-up: 10 minutes at 4mph with 13% incline

Deadlifts:
[3/1/2/1] ~ 2:00RI: *45lbs* 5 *135lbs* 5 *185lbs* 3 *225lbs* 5, 5, 5, 4

Seated Cable Row:
[3-4/0/2/1-2] ~ 2:00RI: *120lbs* 6, 6, 6, 6

Reverse BB Lunges:
[2/0/1/0] ~ :45RI between legs: *115lbs* 8/8, 8/8, 8/8

WG Lat Pulldowns:
[3/0/2/1] ~ 1:30RI: *115lbs* 8, 7, 7, 6

One Arm DB Row:
[2/0/2/1] ~ :45RI between arms: *55lbs* 7/7, 6/6, 6/6

Stick Crunches:
[3/0/2-3/1-2] ~ 1:00RI: *45lbs* 12, 11, 11

Lying Cable Curls:
[3/0/3/2] ~ 1:30RI *100lbs* 5, *90lbs* 7, 7

Cool Down: 20 minutes at 4mph with 13% incline

Stretching: None

Pretty good workout, was sweating bullets after those deadlifts! And I hate One arm DB Rows .. I don't know why but I just do

Diet -
Meal 1: Yogurt, Quick Oats, banana, Whey, NO-Xplode
PWO/Peri: Skim milk, Whey, Creatine,
Meal 2: Cottage Cheese, wheat bran, cocoa powder, strawberries, Fish oil, pysllium Sprouted Bread
Meal 3: Oat bran, Yogurt, Peanut butter, Whey, Tuna, fish oil, pysllium, Apple
Meal 4: Oat bran, Yogurt, Peanut butter, Whey, Tuna, Fish oil, pysllium, Brussel sprouts
Meal 5: Broccoli, Onions, Hamburger, Tuna
Meal 6: Cottage Cheese, Wheat bran, Cocoa powder, Strawberries, Fish oil, Peanut butter, pysllium

Additional: Crystal Light, various spices, Sugar/Salt sub, VSL #3

DoubleD: Oh it was hell!! Having a t-shirt, then a sweater and then a 195lb BB on my back .. omg it was so painful. I sucked it up for two sets but after that I said fuck it and moved to the leg press! hahaha


Did nothing All yesterday, just alot of errands / went driving with friends. Also due to my meds I'm finding it really hard to eat .. anytime I eat I get sooo nauseas and feel like I'm going to throw up. And it's constantly feeling like I'm full. I've reduced my water intake to try and help things but ... ugh. Also it seems after my weekend of puking everywhere my weight is back down to 142lbs and it's maintained there for 3 days. I'm also noticeably leaner again, back to around the same BF% that I was before I put on that 6lbs.

Training - Cardio + Bit of Abs
Total time - 60 minutes
5 minutes at 4mph with 13% incline
10 minutes at 7mph with 3% incline
10 minutes at 4mph with 13% incline
10 minutes at 7mph with 3% incline
10 minutes at 4mph with 13% incline
5 minutes at 7mph with 3% incline
10 minutes at 4mph with 13% incline

Diet -
Meal 1: Oat bran, Whey, NO-Xplode
Meal 2: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Yogurt, Lettuce
Meal 3: Egg whites, Fish oil, Yogurt, Celery
Meal 4: Broccoli, Onions, Chicken, Fish oil
Meal 5: Cottage Cheese, Strawberries, Wheat Bran, Cocoa Powder, Fish oil, Pysllium, Brussel sprouts

Additional: Crystal Light, various spices, Sugar/Salt sub, green tea, Rockstar energy drink,

Relaxing day, just tanned all day with my friend. Then went to work for a bit and have just be chillin around the house for the night.

Those deadlifts are pretty darn good!

Hey! Thanks DoubleD ... the weight is pathetic though, I'll be happy once I can do double my bodyweight ..

Sorry I haven't written in here in a while ... life has just been really crazy with prom, graduation and all the BBQ's and parties and everything ..
Training is still going good, diet is ... alright I guess. Still eating healthy and everything but this week was a bit of a set back with all the things I was invited to, but oh well! It was all worth it.

Right now I"m basically just living and enjoying life .. partying almost every night and just making the most of the time I got left with my friends. I can't believe that in 56 days I'll be in Toronto!!! Can't wait!