Pylon

Thanks, Burner. Yeah, feeling pretty good already. Diet has been clean, temptation very low. I think it's one of those things that just has to come in it's own time, and you can't force yourself to be ready.

And no, donuts were not involved. Pizza, yes. Chinese, oh my yes. But no donuts that I can recall.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Triple Threat

You're weighing 271 these days too?

Triple Threat

Those two by far are my biggest downfalls.

Malley

Oh hell Trips you arent that large. Your deadlift may make you look that large. Now that is one hefty dead!!!

Hey PY, I think the exact way as you. I think whenever your body is ready for a cut you will just do it. It really cant be forced. Thats kinda why I decide to plan it. I make myself ready for it, instead of one day just going, "well I am going to cut today!".

www.crossfit.com

Pylon

Dude, that was just mean....

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

yeah, I've been building to this for a couple of weeks. (OK, I've been "building" to it for longer than that.) But I knew I had to get thru the holiday first, or I was setting up to fail. Now that it is past, I'm in gear.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Exactly. I tried to start 2 weeks before xmas and realized this is a bad idea. Plus I tried to do to much to quickly.

www.crossfit.com

Pylon

Right on. I've had a couple of false starts in the last three months, but this is the first one that really felt right.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

45 minutes of cardio on the bike. Didn't really need it, especially after the marathon racquetball session earlier, but it still felt pretty darn good.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Nice, way to keep up with the cardio. I need to get me some in tommorow. But it is probably not going to happen. Not until Sunday that is.

www.crossfit.com

Pylon

What's the problem? Work schedule?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Well I dont want to do cardio on lifting days. And I am lifting both Friday and Saturday. But Sunday is my next off day.

www.crossfit.com

Pylon

Gotcha. I can understand that!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

Guh. Forgot the body tends to get a little stiff when pressed into service after the time off. Taking the day off to recoup. May do cardio tonight...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

I think my system finally realized what is happening, as I've had all kinds of food cravings today. They pass pretty quick, so no big deal.

I also decided to go back to the classic Heavy Duty lifting program. Since I want to cut, most of my emphasis will be on cardio, but this will give me a plenty of lifting work as well...

W/O 1 - Monday
Pec Deck (6-10) SS
smith incline press (1-3)
DB pullover (6-10) SS
close grip, palms up pulldown (6-10)
Deadlifts - 6-10

W/O 2 - Thursday
Leg Extensions (6-10) SS
Leg Press (6-10)
Standing Calf Raise (12-20)

W/O 3 - Monday
DB laterals(6-10)
bent over DB row(6-10)
Standing BB curls(6-10)
Tricep pushdowns SS
Dips (3-5)

W/o 4 - Thurday
Leg extensions (6-10) SS
Squats(6-10)
Calf raises(6-10)

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

I would add deadlifts to workout 2 and leave the squats on 4. What do you think?

www.crossfit.com

Pylon

Well, normally I wouldn't tinker with Mentzer's work, but there are a couple of other things I'd like to work in. Any particular reason you suggested that change?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Thats simple, I love deadlifting. I think it is the second best exercise for mass right behind squats.

www.crossfit.com

Pylon

So what's wrong with leaving them where they are?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Honestly I didnt even see em. But it looks like alot on Monday. I would split the 2 exercises like I said between the 2 leg days. It just seems like there not alot on those 2 leg days. Oh and do away with the extensions and add lunges. Much better overall builder.

www.crossfit.com

Pylon

Cardio - another night, another bike session. 50 minutes this time...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Rissole

Pylon

My Journal

Pylon

Heya Ris!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

Because I'm a little off kilter, I took my cheat day yesterday, not today. (We had friends in town, plus the send of for my friend headed overseas.) No plans tonight, nice and quiet. Assuming it's open (and I do assume it will be open), I'll be in the gym tomorrow to start off regular lifting.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

Last workout of the year. 45 min on the bike. I turned up the resistance a little more and threw on a hooded sweatshirt to boot. Good times!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

OK, first w/out of 2007...

WU - run, 1 mile, 5mph (a little faster than normal. My goal will be to get up to 6mph comfortably)

WU - smith incline - 50 x 10

DB flye - 40s x 10
SS smith incline press - 140 x 2

DB pullover - 70 x 7
SS CG pulldowns - 120 x 10

deadlifts - 135 x 10 (WU)
225 x 5
275

Cooldown - 5 min walking

Not bad. The only pec deck there (this is my secondary gym) is an incline deck, which I don't care for, so I subbed flyes. Incline was ok, need to do better on the ROM (stopped short of touching). Pullovers were good, pulldows too light.

This is only the 2nd or 3rd time I've really done deadlifts seriously. 225 went up fine. I tried 275 just to see if I could get it up, but about 6 inches off the ground, I could feel all the pulling on my lower back, so I dropped it. No need to hurt something right out of the box, right? I'm sure it has to do with form, but I don't have enough experience with it to really know exactly where the issue lies. I've been told that my form on the lighter weight is fine. If anyone has a thought as to what I could be doing wrong, Feel free to chime in.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

b_reed23

nice start the new year Py!!!

My Journal!