Rob & Steve Smoke a joint

[Dale Mabry]

Week 2 measurements *** Change from Baseline

Shoulders-51" *** 0
Chest-43 3/4" *** -1"
Arms-14 5/8" *** -5/8"
Forearms-12 3/8" 12 1/2" *** -1/4"
Abdomen-34 1/4" *** -3 1/2"
Waist-34 1/4" *** -1"
Hips-38 1/2" *** Didn't do
Thighs-24 1/2" *** - 5/8"
Calves-16 1/2" 16 5/8" *** -1/4"

Skinfolds

Chest-7mm *** -4mm
Abd-29mm *** -3mm
Thigh-8mm *** 0


Weight- 216.9 *** -10lbs

 

[Robboe]

Think i've decided i'm gonna change my game plan from an 8 week diet to strip some fat off to a more serious 10-12 week cut.

The plan was to start the 1AD in week 3 (i.e. now) but i'm gonna hold off till week 4 before i even decide. If i go with the 10-12 week diet, i'm gonna hold off until week 5 or 6 before starting them. This is partly because i may be getting some T3 in the very near future. If i do, the change is go.

I'd also like to spend a bit more than 3-4 weeks experimenting with various high/low carb cycling. I've done it in the past before but this time i wanna make my high carb days as clean as possible and keep my sprinting involved.

12 weeks should take me up to easter (since two have already been done) which does me nicely. I'll stay in the mini-cut comp however.

Yesterday i went to my dad's gym with him and di some cardio. 20 minutes on the tready doing interval running and then attempted 15 minutes on the stepper. I had to do it in segments of 8, 4 and 3 minutes a piece. I am so unfit it's not funny.

Tonight trained back.

Workout summary:

Back: 8 sets.
Erectors: 2 sets.
Traps: 2 sets.
Biceps: 6 sets.

I've got an exam tomorrow afternoon, but i should probably still be up early for some sprints. Chest is tomorrow night.

Also, made a further dietary change, taking some more carbs out.

 

[Twin Peak]

Update -- Day 2, week 3. I gave my stats and posted my pics. And then I woke up today (after not training yesterday, and a very low calorie No Carb day) down another three pounds. The weight is stripping off, and that ain't always good. So its a good thing that today is a high calorie day. It was supposed to be a plain No Carb day, but two meals out will make this a moderate carb, high fat day. It should be fine though, and perhaps it will add some muscle, in the long run, and keep lypolysis strolling along, rather than screech to a halt.

Certainly, however, this combination of supps is proving effective.

So I woke up and downed a scoop of Vendetta, 2 GXR, and Neurostim. I felt pretty lethargic at the gym (where is my DOMINATE), and wasn't terribly motivated. Despite that, I had a very good back and trap workout. Of course, the intensity was up some, but suprisingly so was my strength. Pullups are getting easier now that I am losing some of the chubb, but on all lifts I was actually stronger, a nice suprise. I then chugged my usual 2 scoops of whey, and then had about 7 or so oatmeal cookies I made yesterday. Basically, I threw a bunch of oats, oil, Atkin's bake mix, and pea protein powder in a bowl with splenda a mil and cooked it up. They were suprisingly good.

Lunch was a bunch of various steaks and meats (mmmm). Dinner, we shall see. Tomorrow will be a low calorie day again, and my hope is merely that on Wed. am, my weight is 217 or less.

 

[Robboe]

I'd love a steak.

Tuesday 18th:

Had a 3 hour exam today. Went a lot better than friday's debacle. Trained afterwards.

Workout summary:

Chest: 8 sets.

I'm starting to think that my workouts are somehow top heavy. Back and legs take a lot longer than chest day, so i may start doing calves and abs after chest. Possibly even biceps after chest since back takes so much out of me. Only issue i have that is that i'd be doing biceps the day after back. I know it can be done and still growth, so it's given me something to think about. I think it'd help smooth the workout times over a bit.

 

[Twin Peak]

I had steak for dinner last night as well. It was a glorious day. Today was a measley 2 meals, both salmon. A glass of red with dinner though....

 

[Robboe]

I'd love a glass of red wine.

Have you tracked down any Spanish Rioja yet, Steve? I'm telling you, it's the Amber Nectar of the Gods.

Quads/Hams tonight.

Workout Summary:

Quads: 7 sets.
Hams: 4 sets.

Then did 15 minutes fast pace on the tready.

After training went to a boxing event. Was quite good. I was hoping someone would get put on their arse, but no such luck. One kid did get a burstnose though, which was small consolation.

Today and yesterday meals have been only slightly off due to other constraints (Uni and such). I weighed in 2lbs lighter than Sunday yesterday morning also. The proper weigh in is next sunday. The weekend following that, new pics and stats.

 

[Robboe]

Have you stopped training, Steve?

Spent several hours with an ex-gf today. That will probably come back to haunt me.

Workout summary:

Delts: 8 sets.
Triceps: 7 sets.

Would have done some abs and 15 minutes power walking on the tready but my gym shuts an hour early on fridays. Tomorrow i hope to go to my Dad's gym again and do some interval running on the tready an i'll attempt a full ten minutes on the stepper this time, without having to give up after eight.

I also have my T3, so this baby is getting extended to 10-12 weeks.

 

[Dale Mabry]

Nice, T3 is the greatest. Have you used it before, I can't remember.

 

[Twin Peak]

Nah.

I trained delts today, strength was down a tad. Quads was yesterday. Actually a decent workout, but I did not squat (did hacks instead) because of a pull in my lower back.

Dieting is going meh. I have sort of plateaued, and I only have myself to blame. This has not been a spectacular week, diet-wise. But the last few days I have been rockin, and the scall hasn't budgeted. I can't move off the 218 mark. Next week was supposed to be a higher calorie week, due to the intensity level, but I may need to scale that back some. We will reevaluate when I do my weekly weigh in Sun morning.

Also, its damn annoying, but my gut looks the same, and my legs look lean as hell. I mean seriously, who the hell needs lean legs? Come now. If you just saw my quads, hams and calves, you'd think I was 10% or so. Annoying.

 

[Robboe]

Nice, T3 is the greatest. Have you used it before, I can't remember.

Certainly have. Over three weeks only. This duration will also be quite short, using smaller doses to "replace" the drop in thyroid and try to maintain normallcy (have i just made a word up) during the latter stages of dieting, not to simulate sooper-dooper supraphysiological levels.

 

[Robboe]

Nah.

I trained delts today, strength was down a tad. Quads was yesterday. Actually a decent workout, but I did not squat (did hacks instead) because of a pull in my lower back.

Dieting is going meh. I have sort of plateaued, and I only have myself to blame. This has not been a spectacular week, diet-wise. But the last few days I have been rockin, and the scall hasn't budgeted. I can't move off the 218 mark. Next week was supposed to be a higher calorie week, due to the intensity level, but I may need to scale that back some. We will reevaluate when I do my weekly weigh in Sun morning.

Also, its damn annoying, but my gut looks the same, and my legs look lean as hell. I mean seriously, who the hell needs lean legs? Come now. If you just saw my quads, hams and calves, you'd think I was 10% or so. Annoying.

You sound like even more of a loser now, Steve. Sort that out. This comp is supposed to be for motivation.

 

[camarosuper6]

Checkin to see how this whole thang is rollin?

 

[Twin Peak]

We aren't telling.

 

[Robboe]

I have cyanide pills under my tongue. You'll never make me talk.

 

[Robboe]

Yesterday:

Went to my Dad's gym and did some interval running on the tready. Was going to do some stepping but the machines were taken, so did some cycling instead.

Today:

Good back session. Most things were as they were last session, but pulldowns and shrugs did progress nicely. Rack pulls were also suprisingly stronger despite the cardio.

I've put biceps off till tomorrow after chest.

Workout summary:

Back: 8 sets.
Erectors: 2 sets.
Traps: 2 sets.

Had some bother with the ex-gf last night. I KNEW going to see her was going to come back and bite me in the ass.

 

[Twin Peak]

How do you do intervals on the treadmill?

 

[Robboe]

Increase/decrease the speed at intervals. I do running for 60 seconds at a time cause it takes about 15 seconds to get to the actual speed i want to be at.

They're not "sprints". It is just fast running, but not quite fast enough to dub it "sprints".

 

[Robboe]

A.M. -

Sprints (although they were more like "mild runs") in the bitter cold and gale force winds. Sometimes i wish i had a vaccuum somewhere to run in.

P.M. -

Trained about 7:30ish.

Workout summary:

Chest: 8 sets (including a superset with the cable crossovers and the hammer-strenth incline machine).
Biceps: 5 sets.

The transition from biceps after back to biceps after chest ran smoothly. I'll gauge how efficient this idea is based on bicep progression and overall feel over the next month or two. If i feel like it's not working out, i'll put bicep work somewhere else.

I know more than anyone how decieving one mirror can be from the next, but after taking my shirt off after training at my gym i'm very satisfied with my progression so far after only three weeks of dieting.

Yesterday, my weight was 15st 8lbs (218lbs) which means i only have to drop another 1lb before next Sunday to meet the second checkpoint.

I'll do a pre-weigh in on Thursday morning to assess whether i need to make a dietary change (since i haven't made one over the weekend) and Thursday night will probably be ending with a 3 hour carb load since i've not had one in a fortnight by then. In another few weeks i'll have to start doing them every week, which i dispise. I hate carb loading/refeeding. I essentially lose my evening and feel like a slob.

Dat it till Wednesday, folks.

 

[Dale Mabry]

Forgot to post weekly measurements.


Shoulders-51 1/4"
Chest-43 3/8"
Arms-14 7/8"
Forearms-12 3/8"
Abdomen-33 1/4"
Waist-33 3/4"
Hips-38"
Thighs-24 1/4"
Calves-16 1/4

Weight as of yesterday-213.9 lbs

Skinfolds

Chest-7mm
Abd-26mm
Thigh-5mm

 

[Twin Peak]

You need a comparison chart.

 

[Dale Mabry]

Yes I do. I would have to do it at work since I had to reboot my comp and didn't have my boot disks for Microsoft word/Excel/Access.

 

[Robboe]

Comparing with what you posted at the top of this page for your week 2 measurements, you appear to be adding to the tape measure and dropping from the skin folds in all the right places.

 

[Dale Mabry]

I think it is more likely that I am dropping in the right places and not changing in the other places. My arms are staying the same unflexed, but I have dropped about 1/4" from my flexed measurement, weird. I really don't know why I do shoulder measurements, it is a pain in the ass to get it the same each time and I know I am not getting it in the same place. I feel as though my shoulders ARE wider, though. I guess you guys could tell me Sunday when I post pics.

Oh, I started taking Metamucil yesterday. I am still taking a healthy shit everyday, but it is not coming out so easy as I would like it. One TBSP 3 times a day seems to have done the trick.

I also bumped my T3 dosage to 80mcg for at least this week to see how it goes. That is the one thing I hate about T3, the visual effects don't come for a week or so after while the feeling is almost immediate.

 

[Robboe]

I think it is more likely that I am dropping in the right places and not changing in the other places. My arms are staying the same unflexed, but I have dropped about 1/4" from my flexed measurement, weird. I really don't know why I do shoulder measurements, it is a pain in the ass to get it the same each time and I know I am not getting it in the same place. I feel as though my shoulders ARE wider, though. I guess you guys could tell me Sunday when I post pics.

I don't understand how you can say your arms are "the same" and yet you've acknowledged that they're down 1/4".

The thing about "feeling" wider in the shoulders - you may be leaning out so your delts are becoming more prominent when you look in the mirror? This happens to me frequently when i diet and my arms lean up somewhat.

 

[Dale Mabry]

What I was trying to say was that my arms stayed the same unflexed, but I lost an 1/4 inch flexed. It turned out to be wrong as I have made a table and I lost .4 inches on my arms unflexed. Here is the table.

 

[Twin Peak]

Plus four pounds. That is what a High Carb day can do to an endo. Ah well. That puts me at 219, which is only down 1 pound from my last checkpoint. Not good.

On the positive front, my back is rather sore from yesterday's workout, and strength was up markedly today for chest (I also trained tris). This is good. Interestingly, I have been rather full all day, despite it being a Low Carb day. That is what a good High Carb day will do to you. That's important here, because I have a rather paulty dinner coming up (salmon and salad).

I'll be taking pictures a few days early because I will not be around this weekend, and I want to take them in the exact same place. Not much else to report.

 

[Robboe]

I see you're employing the 'one step forwards, two steps back' approach, Steve.

 

[Dale Mabry]

Plus four pounds. That is what a High Carb day can do to an endo. Ah well. That puts me at 219, which is only down 1 pound from my last checkpoint. Not good.

On the positive front, my back is rather sore from yesterday's workout, and strength was up markedly today for chest (I also trained tris). This is good. Interestingly, I have been rather full all day, despite it being a Low Carb day. That is what a good High Carb day will do to you. That's important here, because I have a rather paulty dinner coming up (salmon and salad).

I'll be taking pictures a few days early because I will not be around this weekend, and I want to take them in the exact same place. Not much else to report.

Alpo or puppy chow?

 

[PreMier]

Alpo or puppy chow?

 

[Twin Peak]

I see you're employing the 'one step forwards, two steps back' approach, Steve.

Such is the nature of Carb Cycling. In the end, I'll still be the sexiest.