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Evolution

Pony said:
feels good dont it? congrats, keep hittin it! :clapping:
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Yep totally, I don't know what it is but there are always certain numbers that I start second guessing myself when I approach. But this time I'm not being so impatient and it's definately helping.
 
Gonna be a quiet week as I started CKD today and it's deload week.

We'll see how this next round of 5/3/1 goes. Sort of worried about the squats being on friday but wtf let's just go for it and see what happens. Might adjust the assistance excercises to make up if I'm lacking in energy.

Official start weight: 249
 
JerseyDevil said:
Now this is a switch.... it's deload week and you are not whining! :shooter: j/k :)

249? Awesome. You were at 268 a year ago correct?
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Yep that's why I am doing the CKD again, I'd gotten down to about 243 and then when I started to eat more of my "normal" I managed to level out around 250. That's why I figure I'll have to hit around 220-223 so once I eat more normal again I'll level off at 230 which is the goal.

Ok I think I'm talking in circles, must be the no carbs. :mooh:

and shushhhhhhhhhhhhhhhhh I'm ignoring the deload week :roflmao:
 
x~factor said:
Wow! I don't know how you guys do it with Keto. Props to you!
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I'm learning that it's the easiest to follow during the week when I'm at work, the weekend and evenings with the wife are the hard ones.
 
Carb cycling is great. Will definitely be using that method again on my next cut. Feels like shit but works a treat!
 
davegmb said:
Squatting over 300lbs now I see, very impressive
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Thanks, not by much but it's a start. Have a great weekend.

juggernaut said:
O, I helped Gaz with some carb cycling made for us fattys a while back. If you want to try it let me know. You get carbs, but the fat is kept relatively high too.
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Thanks, I'll probably want to try that after doing this for a month. I think I'll need the carbs when I switch back to the getbodybuilding routine again. :winkfinger:

Gazhole said:
Carb cycling is great. Will definitely be using that method again on my next cut. Feels like shit but works a treat!
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Has to feel better than CKD. even though I haven't been as strict as I shoudl have this week with all the homemade treats,:shrug: next week super strict.
 
5/3/1 R4 D1:
5/3/1 - Military Press -
105x5, 120x5, 140x7

(BBB) Military Press -
95x10,7, 85x 10,8,8

Face Pulls ???
190x10,9,180x10

Kelso Shrugs ??? (super slow)
250x15,12,10

Tate Press -
45's x 10, 5, 40's x 6, 35's x 7

Cable OH Ext ???
105x10,9,8
 
5/3/1 R4D2: (s) = with straps
5/3/1 - Deads -
245x5, 280x5, (s) 320x10 (this weeks felt better and stronger than last)

(BBB) Deads -
245x10,8, (s) 10,10, 10

Good Mornings ???
135x10,10,10

Back Ext ???
BW+30x8,9,8

Donkey Raises ???
340x15,13,12
 
I don't know, the high reps I've been doing now that I'm on CKD is kicking my ass.

Juggernaut,
How would your carb cycling work if I always work out first thing in the morning about 30 minutes after waking up so I can't get a meal in before the workout.
 
whats the BBB stand for?
 
Boring But Big set from the 5/3/1 program.
 
Thanks Dave. Mirror test I'm getting happy with the changes I've been seeing, except I need to finish cleaning up my stupid stomach. Love handles are almost gone now so it's all about getting the rest off the front. I figure it'll be mildly happy once I get down these 20lbs I'm working on.

One of the guys in the warehouse today asked "Are you still going to the gym, because your getting big". We've both been working here for over 6 yrs so for him to notice felt pretty good.
 
On these no carb days I've noticed that my stomach is considerably less bloated. Wonder if I have issues with carbs, other than that they make me a fatass.
 
omerta2010 said:
I don't know, the high reps I've been doing now that I'm on CKD is kicking my ass.

Juggernaut,
How would your carb cycling work if I always work out first thing in the morning about 30 minutes after waking up so I can't get a meal in before the workout.
Click to expand...

A piece of fruit or two to refill liver glycogen and provide energy, and a whey shake is fine.
Keep it simple. Load up on fruit early, then after the bulk of your carbs come post workout and the meal you'll eat an hour later. After that, it's nothing but protein, fat and green vegetables.
 
I'm in, what info do you need me to email you. :winkfinger:
 
5/3/1 R4D3:
5/3/1 - Barbell Bench -
130x5, 150x5, 170x9

(BBB) Floor Barbell Press -
115x10,10,10,7, 105x 10

DB Incline ???
50's x 10,10,9

Hammer HI ISO Row ???
230x10,9,7

Cable Curls ???
115x10, 10, 8
 
I found my solution, I did just the 5x3 and then did cardio. That way I didn't get lazy and not wake up in the mornings for the gym but at the same time didn't frustrate myself with going lightweight.

I know Gaz has said it before that he just skips the gym for this deload week.
 
5/3/1 R4D4:
5/3/1 - Squats -
215x5, 245x5, 285x10

(BBB) Squats -
235x10,10,10,10,10

Leg Extensions ???
160 x 10,10, 10

DB Rows ???
60x12,10,10

ISO Seated Calf Raises ???
120x20,15,15
 
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