Rob & Steve Smoke a joint

[Robboe]

I'm hoping only it's only temporary, and probably caused by some stresses lately including going out more frequently, but my lower ab pouch appears to be bigger. I know at the start of this i said i wasn't fussed about my abs showin through so long as i got my chest and arms lean and my stomach "flat", but after all the effort i've/i'm put(ting) in, i'd like to see a bit more definition at least.

Gonna weigh myself tomorrow or thursday cause i'm shifting my refeed frequency up a day to every 6 days. I think it's time. I'll give this two weeks before going every 5 days for the last fortnight of this diet.

Been tired all day today (went out last night), and i had a feeling it would affect my performance, however it wasn't too bad. I was sensible with the weights on each set (i.e. not pushing my max each set) and it went very well. Even did some standing cable pullovers with the rope attachment. They felt good.

Oh, and i have shin splints - at least in my left leg. What a bitch.

Workout Summary:

Back: 9 sets.
Deads: 0 sets. Fuckin' shins.
Traps: 2 sets.

Calf training doesn't hurt, so i did 2 sets of seated raises.

 

[Rocco32]

Why do you have shin splints? Been running?

 

[Twin Peak]

Fat kids get shin splints.

 

[Robboe]

And sexy lads, apparently.

Rock, yeah, been doing sprinting/power walking/interval running/stepping quite frequently onto of all the rest of my activity.

 

[Robboe]

I went to bed early last night (at least by my standards) and had an awesome sleep. Woke up at about 4am desperate for a piss, but refused to get out of bed on principle. Have felt loads better today cause of the sleep though.

Weighed myself early - i'm 1.5lbs down since the weekend, so the numbers are still dropping. Another 1lbs off and i'll be below 210lbs, which i've never been under in about 2.5 years. So not bad at all.

Trained this afternoon and i was totally with it. Strength was up in places and my endurance was definately there. Tomorrow i refeed.

Workout Summary:

Chest: 8 sets.
Biceps: 6 sets.

Couple of sets for calves.

 

[Twin Peak]

Strength is very erratic. Bench strength seems to be increasing, arms and back ever decreasing. Ah dieting.

Speaking of dieting, that continues to be erratic too. My whole family has been sick, which has effected my ability to workout, and my eating. And frankly my motivation to diet continues to wax and wane. It sucks, but I am being honest.

I am heavily into my volume phase -- 6 sets per exercise. I am tired and listless at my workouts, but they are generally solid workouts. So I can't really complain about that.

 

[Robboe]

Well that sucks.

Do you get any problems from your shoulder these days?

 

[Twin Peak]

Nah, shoulder is holding up well. I still use light weights on shoulder exercises, and only moderate weights with benching. But otherwise, all is honky dory on that front.

 

[Yanick]

hey fellas, when is this contest supposed to be over?

 

[Twin Peak]

Middle of next week (the Arnold) though I think it has been extended some.

 

[Robboe]

Me, Dale and Matt are doing 10-12 weeks for definate, so at least another fortnight for us. Steve is on the fence a bit about whether he'll continue.

We've got nothing to do with the IM contest that has the separate forum though. I dunno when that one's supposed to be finished.

 

[Dale Mabry]

Things are going well on this end as well, but strength is up some days and down others. I must say, 210 is much more comfortable than 230 wrt living your life.

 

[Twin Peak]

Me, Dale and Matt are doing 10-12 weeks for definate, so at least another fortnight for us. Steve is on the fence a bit about whether he'll continue.

We've got nothing to do with the IM contest that has the separate forum though. I dunno when that one's supposed to be finished.

Wed next week marks 8 full weeks for me. I will not be dieting then from Wed. through Sunday.

Monday I will resume the diet, though that week will be more of a maintenance after 1-2 starvation days to set things right again, and drop the extra bloat from 4 days of eating and drinking.

Then, after that week, I will do 2-3 weeks of dieting, and then phase into a 4 week mass cycle with xCEEd (Sledge's new CEE product, never tried CEE yet).

If my math is correct, that will put me at the end of April. Hopefully at that point I will weight ~220 with a 38 inch stomach (I am at about 38.5 inches now at ~217).

 

[Jodi]

Let me know how you like the CEE. I want to try Sledge's uncoupler.

Have fun at the Arnold, I wish I was going.

 

[tucker01]

Let me know how you like the CEE. I want to try Sledge's uncoupler.

Have fun at the Arnold, I wish I was going.

Ditto to what Jodi said. If you could drop comments here it would be appreciated.

 

[Twin Peak]

Course.

Yeah, Jodi, I will probably give that a whirl after the CEE mass cycle.

 

[Robboe]

Yeah, i done some reading on CEE. It looks quite a decent compound.

Anyhoo, onwards...

Refed last night, every 6 days now like i said it would be. I started it earlier so i wouldn't go to bed in pain, but i went a little heavy on the rice cakes (they just went down too easy) and did go to bed in pain in the end. God i hate refeeding.

Don't feel as refreshed or pumped as i did last refeed either, so i'm hoping to feel a bit refueld tomorrow once i'm back lipolytic.

Was busy doing shit and forgot all about my gym shutting an hour early on fridays, so was rushed at the gym. Got in about 7:10pm but still managed a decent workout. No SLDLs though - i didn't have enough time, nor did i want to aggrivate my shins anymore than the squats did.

Workout summary:

Quads: 7 sets.
Hams: 3 sets.

Seems a little low on the hams, but they get their fair share on squats and presses.

I have delts/tris tomorrow and may train at another gym about 20 mins away to see what it's like.

 

[Robboe]

Oh yeah, and this weekend is checkpoint 4 so don't forget fellas.

 

[Twin Peak]

Mine is like Tuesday or Wednesday (recall I started late).

 

[Robboe]

I think you started on the wednesday mate.

Did train at another gym with a bud today. It's a real hardcore gym too - finger nails embedded in the walls where previous trainers have tried to scratch their way out to freedom with no luck, that sorta shit.

There were no numbers written on the weights, so i've got no idea what poundage i was shifting and i didn't keep a log of my training, so...

Workout Summary:

No fucking idea: several sets.

Updated pics are on Avant by the way folks, i've done some comparison pics since this was originally gonna be the final checkpoint, but we're gonna continue for at least one more checkpoint - possibly two. Go have a look, i'm quite pleased with the progress for 8 weeks work.

Stats tomorrow.

 

[Twin Peak]

My workout was balls today.

 

[Robboe]

lol. Great update.

 

[Dale Mabry]

I am standing funny in these pics, but since they are no longer the final ones I am not going to retake them.

 

[Dale Mabry]

And the final 3 for week 8

 

[Dale Mabry]

Just compared before and after and must say I am pretty psyched, I forgot how bad I was. As an added bonus, I present to you all a pic of me wearing the hat of the greatest NFL team in the world...

 

[Yanick]

As an added bonus, I present to you all a pic of me wearing the hat of the greatest NFL team in the world...

haha, you wish. Their just lucky they didn't have to face my jets in the playoffs...not really, but i can dream can't i?

 

[Jodi]

Just compared before and after and must say I am pretty psyched, I forgot how bad I was. As an added bonus, I present to you all a pic of me wearing the hat of the greatest NFL team in the world...

Sweet hat

 

[Robboe]

Just compared before and after and must say I am pretty psyched, I forgot how bad I was.

Definately!

Super-smashing-brill work.

 

[Robboe]

Had very little sleep last night, and lots and lots of sex, so i thought i'd be wrecked today but i'm quite normal actually. Decided to get my workout out the way early so was expecting a drab session, but it turned out to be very productive. BTW, changed my stand back workout, it was as follows:

T-Bars
Wide-Grip Pulldown
Deadlifts
One Arm Machine Row
Low Pulley Cable Row

It is now:

Barbell Rows
Standing Cable Pullovers (love these)
T-Bars
Deadlifts
Hammer-Strength Pulldown (OR) Low Pulley Cable Row

I just fancied a change last week and liked it, so i'll leave it as is for a few workouts. I want to switch my chest workout up a bit too, but i'm still paranoid about my left delt. Maybe tomorrow i will.

Workout Summary:

Back: 9 sets.
Erectors: 3 sets.
Traps: 2 sets.

OS&A and some abs, since i missed them on Saturday.

 

[Twin Peak]

Update: Chest today. Quads too.

Stats looked good, hopefully the pictures will as well.