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Evolution

Holy fucking shit :thumb:

Decided to dig out the old journal this morning.

Turns out I broke my PR on the deads, previous was 385 and I was failing at 405 and that's why it was stuck in my head.

12/15/10:

Deadlift:
5x315
3x365
1x385
1x405
Failed x415, got it about 6-8 inches off the ground and just couldn't power it up with strict form.

Aux:
HS Hi-Rows:
250x8
250x7
250x5
230x7
230x5

V-Grip Pulldowns:
130x8
130x8
130x6

I was running late so fit in what I can.

Sorry if I'm overdoing it on the new PR but when I started this whole thing I didn't think I was going to be lifting heavy ever again much less ever do deads. Dr's say I have the back of a 70yr old. So fuck them. :flipoff:
 
Thanks, now it's your turn. :paddle:
 
O .. your journal is quite spicy lately .. bravo .. i even saw a curse lmao.
Hope all is well .. just popping in before i hit the hay to say WHATS UP CHICKEN BUTT :kissu:
 
Jenny - you do realize this is a new page so we need a new pic. :thumb:

that'll help keep it spicy. :ohyeah:
 
Thanks IG,

Now I have to figure out some goals for the coming year. I always struggle with those so might just look into little ones to hit short term.
 
omerta2010 said:
Jenny - you do realize this is a new page so we need a new pic. :thumb:

that'll help keep it spicy. :ohyeah:
Click to expand...

I do realize its a new page .. although I am not sure anyone but you even saw the last one :roflmao: .. on that note I will send you some special pics to your private email :roflmao:
 
Oh trust me.... we saw it!

Special pics? Hey what about your dear buddy Pauly? (who tha fuck is Pauly:hmmm:)
 
no wheeezing the juice
shore-pauly_1992_encino-man.jpg


I never knew JD was pauley shore. :roflmao:
 
Worked late so waking up this morning wasn't an option. So went during lunch even though my stomach was killing me.
Squat:
5x225
5x275
3x315
3x295

**mental note** Don't fucking do squates when your stomach hurts again :pissed:

SLDL
245x8
245x8
245x7
245x6
245x6

That's all I could handle/fit in during lunch so we'll have to hit it hard again next week.
 
omerta2010 said:
no wheeezing the juice
shore-pauly_1992_encino-man.jpg


I never knew JD was pauley shore. :roflmao:
Click to expand...
That's funny. When I lived in Ohio some people called me "Pauly", and I hated it. Mainly because of that dumbfuck Pauley Shore. Then I moved to Jersey and guys in my gym, people at work, and my niece (by marriage) called me Pauly in a cool way.... and I liked it.

Impressive SLDL's. Not sure if I could of done that many sets with 245....
 
omerta2010 said:
Worked late so waking up this morning wasn't an option. So went during lunch even though my stomach was killing me.
Squat:
5x225
5x275
3x315
3x295

**mental note** Don't fucking do squates when your stomach hurts again :pissed:

SLDL
245x8
245x8
245x7
245x6
245x6

That's all I could handle/fit in during lunch so we'll have to hit it hard again next week.
Click to expand...


even if you felt unwell, still good squats
 
Military Press:
5x125
1x155 drop set with 1x145
3x135

Corner Press:
100x8
100x7
100x4
90x6
90x5

Face Pulls: (I actually really liked these)
80x12
100x10
120x8
120x8
120x8

Shrugs:
425x5
425x5
425x5
425x5
425x5

I'm noticing on my military press I have a serious sticking point on the side with the achey shoulder. Gonna try incrementing more slowly, then in a couple weeks back to 5/4/1 again.
 
JerseyDevil said:
That's funny. When I lived in Ohio some people called me "Pauly", and I hated it. Mainly because of that dumbfuck Pauley Shore. Then I moved to Jersey and guys in my gym, people at work, and my niece (by marriage) called me Pauly in a cool way.... and I liked it.
Click to expand...

I think in Jersey "Pauly" has a bit of a different meaning and brings to mind more of a gangster thought. :thumb:
 
Carb Cycling

So found this on the boards and they said it was made by Twin Peaks, so tweaked it a bit but kept the framework.

MWF: No Carb Days
Th and Su: Low Carb Days
Tu and Sa: High Carb Days

5-6 meals/day.

Each meal has as much protein from the list (see below) as I want. With a minum of 45g/meal this is to be eaten before any carbs.

On the high Carb days I can eat as much from the list (see below) as I want.

On the low carb days, meals 1-3 I eat about 50g of approved carbs.

Approved Foods"

Protein:
Chicken
Tuna Fish
Ground Turkey
Turkey Burgers
Protein Powders

Carbs:
Oatmeal
All veggies
Potato
Rice
Wheat Bread/Buns

Let me know what you guys think, I work out in the mornings so the low carb days fit into the plan pretty clean.
 
woah if that's the case then I've been undereating for a long time. I rarely hit the 3k mark ever unless it's a weekend and spaghetti or pizza night.

I'll use your tip as a goal for total calories. I just realized it didn't say boo about fats, any recomendation on that?

Thanks for looking by the way, I really appreciate it.
 
omerta2010 said:
woah if that's the case then I've been undereating for a long time. I rarely hit the 3k mark ever unless it's a weekend and spaghetti or pizza night.

I'll use your tip as a goal for total calories. I just realized it didn't say boo about fats, any recomendation on that?

Thanks for looking by the way, I really appreciate it.
Click to expand...

Shoot for a 20% loss off your maintenance calories:

First figure out your lean body mass or a close approximation to it:

Multiply 1.0-1.5g x lean body mass for protein (1g of protein equals 4 calories).
Now multiply .5 x lean body mass (1g of fat equals 9 calories).
The rest will be for your carbs. The way you get this is by dividing the rest of your calories x 4 (carbs equal 4 calories per 1g of carbs).

This is a bit of a tweaking game here, and this is why I dont like carb cycling.

Example:
Currently I weigh 245lbs and hold about 15% bodyfat. My calories for everyday maintenance are 3675.
My reduction of 20% brings it to about 2940.
I like my protein very high at 1.5g per lb of LBM (my lean mass [LBM] is at the moment = 209lbs, thus I will take in 314g for protein.
My fats: .5 x LBM = 104.5g
The rest of my calories equal out to:
1256 kcal for protein
936 kcal for fats
So, 187g of carbs daily are left for me to digest since 748 kcal will equal the remainder of the carbs.

My recommendation is to increase the fats (not by much, maybe 10-20g higher) and cut the carbs in half on cardio/rest only days. It's just easier for me to figure it out.
On the weight training days, keep the fat where it was on the new structure, and increase the carbs by 10-20% of the 187g we just figured out. Start with 10% and adjust accordingly.
Also, minimize the starches on the cardio/rest days and use only berry fruits or apples, pears, etc.

Hope that helps.
 
He means 10-20% increase not 1020% increase :)

Love that your getting your nutrition in gear! I have to have my manager in tip top shape for when I get my pro card in May :) :kissu: :roflmao:
 
juggernaut said:
Wha bout me???? :(
Click to expand...

Here's a christmas cookie.

We all know you haven't been ignoring your nutrition. I've kind of just been on a steady state, been between 245 and 250 for over 7 months now. But need to get serious to get to a place I want to be.

Your a machine and we all appreciate and respect what you do and the advice you give. :thumb:
 
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