urb's training thread

[Built]

Question:

Like just today, I had my normal pre-WO of PB and milk, PWO of protein shake, lunch 1 was 8oz beef stew, lunch 2 was 12oz of chicken/cream of chicken soup/stuffing, 16oz milk, chips. Now I'm snacking on nuts, chips, slim jims, and a pudding cup. w00t! what am i doing wrong Built?

Answer:

Originally Posted by urbanski

I dont "count" i just EAT.

I nag, because I care.

[urbanski]

not nagging
and thanks for your input, as always. you know how much i value you.

[Built]

<insert cheesy grin>

Start tracking, k?

[urbanski]

k

[urbanski]

well what a great 2 last days
up to 154

yesterday, PR 220x1 and 200x2x3 bench
today PR 310x1 DL...but my bar is maxed out lol. Need more weights. feeling great.

[urbanski]

Originally Posted by Built

<insert cheesy grin>

Start tracking, k?

tracking like an obsessive little rat I am
FitDay Free Calorie Counter and Diet Journal:*Public Journal


up to 154
chest 43
bi 15.5
waist 33

going to post my stab at a new split soon.

[urbanski]

156
same measurements as above.

[urbanski]

Originally Posted by Built

<insert cheesy grin>

Start tracking, k?

tracking very closely.
i sometimes fail to hit 4K.

and i have plateaued a bit as well which is disappointing.
my weight is stuck at 156 and its been a good month since i've added weight to my DL and bench.

my solution to this (in addition to the obvious...be patient) will be at the start of the year to swap splits to a push/pull routine. and also refocus my caloric intake. more olive oil, more protein, more calorie dense food. i honestly am "full" mostly all day, so i have to get more calories in the same volume. coffee cream in my whole milk? sure. olive oil in everything? sure.

show in 2 years? why not!

[urbanski]

bit of a bump and update.
last week of my current split.
155 (lost 2lbs over vacation)
benched 225 x 3 x 2
squat 225 x 3 x 2
DL 315 x 1 x 3

moving to typical push/pull next week along with cycle of Stoked/AX. hooray!

[urbanski]

day 1 TC's push/pull.
wt 158
day 4 AX/Stoked

let me tell you, 3 sets x 8 reps DLs @ 250 kicked my ass. helluva a way to start a week. i couldnt even do 3 x 3 of pull ups after that. its been 15 minutes since I completed the day's workout and i still want to puke. wow. if i cant grow on this routine plus 4,000 calories a day i dont know what to do!

super-huge shout out to Built for her help.

[Built]

You're welcome!

For what it's worth, if your grip is tired after deads, use straps for pullups. That way you're thinking about how fried your lats are instead of how fried your hands are.

[urbanski]

well i can tell you one thing, i dont think i can do a heavy DL pull session day before a heavy push. I flat out was too sore posteriorly to do squats today.
So i changed the push/pull a bit to this. As you can see I cut some things out...I just dont have the ability, at almost 42, to do 7 exercises per day. 4-5 lifts at 3x8 or 2x12 is really all i can do. So...that's what I'm doing Besides, I dont have a leg press machine at home


Sunday (Pull)
A1. Dead Lifts, 8 sets of 3
A2. Supported DB Curls (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head — it prevents you from cheating), 8 x 3
B1. Weighted Pull-Ups (full extension, of course), 8 x 3
B2. Straight-Leg Deadlifts, 8 x 3
C. Serratus Crunch, 3-4 x 8-10
Monday (Push)
B1. Bulgarian Squats, 4 x 6 OR 2 x 12 per leg ALT WEEKS w/ Lunges
B2. DB Floor Presses (keep elbows tucked to emphasize triceps), 4 x 6 OR 2 x 12
C1. DB Inclines, 4 x 6 OR 2 x 12
C2. Triceps "Concentration" Extensions 4 x 6 OR 2 x 12
D1. Dumbbell Lateral Raises, 4 x 6 OR 2 x 12
D2. Calf, 3-4 x 15-20
Tuesday (Off)
Wednesday (P ull)
A1. Reverse-Grip EZ Curls, 4 x 6 OR 2 x 12
A2. Dumbbell Rows, 4 x 6 OR 2 x 12
B1. Front Rows, 4 x 6 OR 2 x 12
B2. Shrugs, 4 x 6 OR 2 x 12
C1. Rear Delt Flyes, 4 x 6 OR 2 x 12
C2. Crunches, 3-4 x 8-10
Thursday (Push)
A1. Front Squats (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up), 8 x 3
B1. Bench Press 8 x 3.
C1. Standing Overhead Presses, 8 x 3
C2. Dips (forearm touches biceps in the down position), 8 x 3
D. Calf, 3-4 x 8-10

[urbanski]

wow let me tell you guys/lady

this is hard. 1 week only into the above and i got beat to hell! haha.

3x8 DLs made my ass too sore to sit for 3 days. i was used to 5,3,1,1,1,1,1,1 reps.
I cant really do bulgarians, i fall over. I'm going to stick to lunges.
i bagged rev grip curls for chin ups.
and i really suck at pull ups lol. i am up to 158 so thats good.
i still have some fiddling to do regarding shoulders/chest

[urbanski]

second week of 3 x 8 DLs.
wow.
worked up to 280 x 7 (failed on 8). previously i could do 315 x 1. so i'm proud as hell at that.
STILL was hard to do pullups. straps and all. i did 3 x 4, barely.

[urbanski]

up to 161.
almost puked this am haha. well thats 2+ weeks of nearly puking. what a workout.
wish i could improve my squats some.
i did that 20-rep thing 7 weeks. now i'm doing lunges mon w/ back squats thurs. i can still bench more than i can squat. it'll come i'm sure. but i have pretty thin quads, nowhere near show shape.

[urbanski]

well here we go
163lbs
look ma, i have lats!



so yes call me dumb, but i did misread TCs push/pull split. i have been doing 3 sets of 8 DLs, not 8 sets of 3. Well i cant keep track of 8 sets, so I'm keeping 3 sets/8 reps for now
Besides, it kicks my ass! I worked up to 305 x 6 today. not too long ago my 1RM was 305. my erectors are getting segmented, woot.
thanks Built

[Built]

Baby got WINGS!!!

Nice work, bud.

[urbanski]

well Built


I said to myself today "stop being a pussy with squatting" and did 165 x 8, 185 x 8, and 205 x 8.
Clearly the most I've ever done. I was so happy

of course it then took me 90 minutes to get ready for work (urge to puke/wiped out), but its all good

[urbanski]

well at 168 my big boy pants were getting tight, so time to cut.
i was up 10lbs in 35 days at 4100+ cals/day and TCs push/pull.

i have vetted my plan through my coach and i'm ready to go.
i dont have a weight goal but i do have a BF goal, and a nice free DEXA scanner at work haha

[Built]

OH DEXA!!!
That's so awesome!

Did you take one before you bulked, by any chance?

[urbanski]

Originally Posted by Built

OH DEXA!!!
That's so awesome!

Did you take one before you bulked, by any chance?

snuck that post in on me i see, sorry

I had my last DEXA while bulking but early on. I was 17%. When my waist hit 34" i'm sure i was above that.

Now I am 12 days into a cut. Down to 161lbs and 33" waist. I will DEXA again at the end of all this, on the other side of UD2.0

My macros are as such:
cals 1976
fat 89gms
carb 149
prot 148

I am tying my UD start into yours Built. Til then, i still plan to cut below maint, and keep TCs push/pull going.

You said it was pricey and it is, but i think Surge does what it says. I do have incredible strength and stamina using it pre. Been on it a week now, and my weights/reps are UP, despite my cals being DOWN. Guess I'm sold.

peace Built

[urbanski]

hi Built.
Been a while.

Began UD2.0 today.
Starting stats: wt 155. BF 12-14% (est. slight abs and slight arm veins)

Goal Day 1-3:
50gm carbs, 1500 cals

Actual Day 1:
1454 cals, 49gm carb.

Workout Day 1:
Bench and incline
press
bent and single arm row
abs
each 3 sets, 12-15 reps, then repeat

WO Day 2:
Squats
DL
Tri/Bi
calf
abs
same rep scheme

Did I glycogen deplete today? Does wanting to puke and die confirm it? haha.


Plan 6-8 cycles. How fun.

[urbanski]

day 2
1,480cals
72.4 fat gm
47.1 carb
146.1 prot

day 3
1,396
63.2
46.8
144.8

weak, sore, dry, foggy...check. tomorrow's gonna be fun.

[urbanski]

well i met my goal of 1000gms carbs in 24hrs...1014 to be exact.
bread, pasta & sauce, chips, oatmeal, cereal, Surge, and dex got me there. consider day 5 in the bag. onto 6-7.

[urbanski]

so today was Day 6 "power workout"
and yes i did have power, especially compared to depleted. but about equal to "normal" submaintenance strength.
DL 305, squat and bench 225. but trust me, compared to the deflated, weak, stringy patheticness of benching 135 depleted, this was GREAT.
i am down 1lb. and i can see 4 upper abs and my love handles are smaller. i fit in my size 30 pants yesterday.
rest and transition to carb depletion tomorrow. joy.

hi Built!

[Built]

Hi yourself.

[urbanski]

Done w/ Day 2, Cycle 2
1469 cals, 34g carbs today
1502 cals, 48 carbs yest

Pretty much nailing my goal. I do find the workouts hugely disappointing. I cant squat 115 for 15 reps, let alone do that for 6 sets. I end up hitting 8-10 reps, 3 sets, low weight. No energy, no ability to do 6 sets. meh.

[Built]

Use leg press for depletion work. I used squats once, and I won't do it again. You're not trying to destroy yourself - you're trying to use up glycogen.

[urbanski]

indeed, if only i had one in my home gym
i do move from back squats to DB squats as my legs burn to a crisp.

[urbanski]

thanks Built

Second "power" workout today. Not happy w/ squat and bench performance (225 x 3) but I had good power w/ bent rows (225 PR) and press (115 PR).

I have to change up my days due to work. I have to skip day 7 of this week and jump right into day 1 of cycle 3 tomorrow. I'll just do a light chest/back/sh day with more iso movements. this puts my carb up on Sat and power WO on Sun. Still 154lbs. Not alot noticeable fat loss.

One good thing to come out of this....i had a slight right flank twinge that lasted 1 month when normally "dieting". The higher protein on depletion days (over 1gm/lb) has healed that up quickly. YAY.