Rock and Rollin...from fat to fit

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  1. #1
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    Rock and Rollin...from fat to fit

    After a 6 wk cruze on 300mg/wk Cyp I'm ready to Rock and Roll. I did a juice fast the first week of January and knocked off 17LB. of water and crap. Jumped right into my Cyc Keto Diet and now I'm ready to start. Stats 38yo, 6'2", 235lb, ~12%bf (acording to my calipers, I think I've got more) - Been Training since Jr. High, Back serious 2 years ago.

    Pics and training chart to come.
    Last edited by Curt James; 04-24-2012 at 07:54 PM. Reason: user request
    Enough Excuses, Get It Done!

  2. #2
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    Hey Shawn, how is the CKD and lifting heavy working out for you? Im doing CKD right now too and i am having a hell of a time putting up the same kind of weight i do when i take in carbs. Im about to start using halo prewo to offset the lack of energy and strength

  3. #3
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    Juice, I started my CKD last week and so far I've been feeling great. Albeit I wasn't lifting heavy heavy last week. Ive been doing higher reps while on cruise. Today will be my first heavy workout so I'll let you know. I'm actually planning on a single carb load meal mid week as well as 36hours over the weekend.

    I do know that last week lifting I was putting up more weight than usual for 12-15 reps so well see how today goes. I'll try to log tonight.
    Enough Excuses, Get It Done!

  4. #4
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    Sounds good! Im looking forward to it

  5. #5
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    The Workout and before pics

    Workout number one is in the record books. I'm dying today. CKD diet didn't really seem to affect my strength but yesterday was the heaviest I've lifted in a long time.

    Here are before pics: I don't know how to get them in the message yet sorry. I hate cameras! I think my calipers are wrong, but this is the end of the day after the first workout so maybe that's why I look so puffy. Or maybe I am Puffy.

    Workout: Strength Training for the 1st 2 weeks
    Full Body 3 days a week All lifts to failure in the rep range with 2-3 minute rests
    Lifts:
    Barbell Bench 4x6 @275
    Incline DB 4x6 @100's
    Incline Pullover 3x6 @85
    Deadlift 3x6 @275
    Bentover rows 3x6 @185
    Squats 4x6 @225 - legs are weak
    Overhead Barbell press 4x6 @115 standing
    Seated curl 3x6 @55's
    Tri pressdown 3x6 @The whole cable stack (190) +30
    Weighted ab machine 3x20 - @I can't remember

    One of my biggest goals is Legs this time. I have never had good glute development so that is a big emphasis, also upper chest, and shoulders.
    I wish my back didn't look like a slab, no definition damn.
    Attached Images Attached Images
    Enough Excuses, Get It Done!

  6. #6
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    Workout 2 In the books. Pretty much like the first with more emphasis on Deads and rackpulls and pulldowns.

    Feeling great, Diet hasn't affected me at all. I did one higher carb meal yesterday at lunch, but back to protein, veggies and fats till friday night.
    Enough Excuses, Get It Done!

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    glad to see this here started
    IronMagLabs 20% Off Coupon Code = TotalPackage20



    All posts are for entertainment and may contain fiction. Consult a doctor before using any medications.

  8. #8
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    Ok Friday's workout went pretty good. Some of the equipment I needed was being "occupied" so I had to settle for a few different lifts.

    Still the same - Full body power moves low reps heavy to failure to help produce strength for the upcoming volume training.

    Saturday got a much needed massage as my ass was killing me from the volume of injectables and my muscles were screaming. I haven't lifted like this in almost a year, Still i'm proud of the effort and weight I've been putting up.

    I think I did my carb load wrong or something. My last meal friday night I had a baked potato with my steak and I was fine, Saturday morning at 7:00 I did some serious damage on the waffles and maple syrup also had an egg white smoothie for my protein. My massage ran longer than expected so I wasn't able to get any more food till 12:00. When I get back to the house with the pasta, I thought I was about to die of starvation. I inhaled the entire spaghetti pack and some lasagna in about 2 minutes flat. I couldn't get it in me fast enough. The only thing I can think is that I spiked my insulin levels substantially enough that morning to cause that by noon. Needless to say my refeed ended a little early and I got back on the keto by that evening.

    The rest of the weekend was spent icing every joint on my body and resting.
    Enough Excuses, Get It Done!

  9. #9
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    Monday.

    Damn I hate mondays!! Still feel weak and sore from last weeks lifting. Energy was ok today but my meal timing got all screwed up. I ended up eating just 30 minutes before lifting tonight and it seemed to really affect me negatively. This was also my first workout to use the Halo from AW. I took it as i was walking into the gym. That may not have been enough time for me to get any benefit from it. I think I'll start taking it about 2 hours prior to gym arrival with my dbol and liver detox.

    Lifting went fairly poorly for the most part. I ended up skipping squats because I kinda tweaked my knee last week on dead lifts. I also skipped arms cause my elbows were killing me. I just had to listen to my body tonight, It was telling me ENOUGH.

    Bench Press 4x6 @ 315, 275, 275, 275
    Incline DB 4x6 @ 100's
    Incline Pullovers 3x6 @ 90
    DEadlifts 3x6 @ 275 - knees really hurt
    BB Rows 3x6 @ 180 - Used the "T" Bar
    Squats wimped out
    Overhead BB press 3x8 @ 95 - Standing (shoulders killing me from injections)
    Weighted Abbs 3x20 @ 100

    i know the test E hasn't hit my system fully yet and the prop is wearing off, That may be why I feel so weak. Push through - Next week I'll be breaking up body parts.
    Enough Excuses, Get It Done!

  10. #10
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    Nice log here. Very detailed. Wish you the best on this blast.

    Rock n Roll!





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  11. #11
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    Tuesday.

    Had a travel day today. Got some much needed rest and glutamine in me. Left knee hurts. Diet went ok today. I should have planned a little better, not cheating just not enough food today.
    Enough Excuses, Get It Done!

  12. #12
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    Posting up the Diet. Pretty mush just like this everyday. I'll change around the order a little if I have to, but for the most part this is it for the first 6 weeks of this blast.
    Attached Files Attached Files
    Enough Excuses, Get It Done!

  13. #13
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    Wednesday was a killer workout. I ended up lowering the weight on some lifts and concentrated on strict form and squeeze. Deads killed my left knee last week and so I took it easy on this workout. Still sore as crap the next day. Here are the lifts:

    Dealifts 4x6 @ 185 (Knee appreciated the weight change)
    Rack Pulls 4x6 @ 275 Ouch
    Lat Pulldowns 3x6 @ 240 on single pulley
    Front Squats 3x6 @ 135 (form, form, form)
    BB uprights 3x6 @ 95
    Flat Bench DB 4x6 @ 110's (down fro the 120's last time but really felt it)
    BB Curls 3x6 @ 100, 100, 120
    Overhead tri db press 3x6 @ 90
    Cable crunches 3x20 @ 180 (double pulley)

    Meals were right on schedule yesterday and today, definitely could tell the difference lifting yesterday. I also took the halo about 1 hour before workout, May move Halo and D-bol to 2 hours prior to workout

    I'm gonna have to really baby my knee a little till it heals up a little. I may have to modify my leg workouts substantially. Working with one of the local trainers to try and train around the injury. Full Deads may be out of the picture for a while, and I was just starting to enjoy them. Squats are gonna have to change a bit too.
    Enough Excuses, Get It Done!

  14. #14
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    Logging Friday's Workout (late)

    Came in fully ready to go for it, Then Someone was in the squat rack. At least they weren't doing curls. Bummed I felt like this would be a good day to do some bodyweight exercises and let my body heal before next week's volume. I've been feeling a little weak. Looking forward to the refeed starting tonight.

    Reverse Lunges (banded Lop) 5x10 @ BW
    Squats 5x20 @ BW
    Bodyweight push pulls 5x20 @ BW
    Bodyweight Curls and Ext 5x20 @ BW
    Hammer Strength Military press 5x20 @ 90
    Romainian DL 5x15 @ 135

    Tonight gonna go for pizza and try to get a good refeed in this weekend.
    Enough Excuses, Get It Done!

  15. #15
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    Weekend was not the greatest. Slept most of it. I didn't have any energy at all. Saturday I ate waffles again for breakfast, some flour tortilas with lunch, pasta twice and a large handfull of cookies. Think I'm gonna try a little twist this week since I'm still trying to gain LBM - Carbs just before and just after Workouts. I'm gonna need my energy. Also gonna try to get my Fat intake up with cheese and flaxseed oil.

    As far as gear, everything seems to be going good. The pip from the Masteron is too much to bear so I'm dropping it till I can either cut it or get a different supply. I spent so much time this weekend doing ice/heat contrast on my right delt and it still is sore as hell. I may have hit a nerve, not sure but pinned before fridays workout and by friday night I couldn't touch it. Honestly I don't think I need the masteron till I get to the last 6 weeks of the cycle anyways. By then I'll be doing prop and tren anyways so sore is to be expected, but not now.

    Stats as of Monday 1/30/2012:
    Weight: 236
    BF%: 10% (on my calipers)
    Looking very full especially after the refeed. Top two rows of abs are visible and the bottom getting better and better. Wife says my legs look bigger, so that may be where I added weight. I haven't trained legs seriously in a long time.

    Tonight - Legs - Start of Volume Phase 1
    Enough Excuses, Get It Done!

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