<- pbRocco's Smokeless Wardance Ride to Size ->

so i've decided to make some time to share my el oh jee. one, to keep me going and hold accountability for myself and two, so i can get better with the great help you peeps dish out.....i've been reading other logs and that has motivated me to get motivated.... so, here's the dealio:

m/w/f - linear 5x5 - madcows, but slightly modified
t/th/sa - a.m. cardio, p.m. abs

background: may/june/july, cut down from 171lb, 23%bf to 149lb, 10%. then did my cycle in sig, gained almost all of it back, stayed around 11-12%. pics in my gallery up to 9/14 i think. not much changed since then, maybe lost 4-5 lbs water, but maintaining

current goal: maintain my weight/size, "fill in the gaps" muscle-wise, cut my waist down, destroy my abs, build muscle, the usual

age: 27
height: 5'7"
current weight: 166 lb
bf: 11.5% (using a Taylor scale that measures BF and water retention and i'm mostly concerned with its 'consistency'.....my fatTrackII always reads a point or 2 lower, but who cares)

from start of cycle to 9/30, body measurements:
neck: 16.25 to 16.75; increase of 0.5
bicep: from 14.25 to 15.5; increase of 1.25
forearm: from 11.25 to 12.5; increase of 1.25
chest: from 37.75 to 40; increase of 2.25
waist: from 35.5 to 34.5; decrease of 1
thigh: from 20.5 to 22.75; increase of 2.5
calf: from 13 to 14.25; increase of 1.25
i do measurements every 2 weeks, or did, so next one comes up 10/14.

i started this 6 week program on monday, so i will put up new posts separating those days workouts.....whatever else i missed will go up laters

Took 6 days off to get as close to 100%....still did d.b. curls every other day, lol
start back up:

Monday, 10/9
begin: 6:45p
end: 7:40p

(all sets are 5x5 except where its not)
Squat - 135 , 165 , 185 , 205 , 225x6
Bench - 135 , 165 , 195 , 205 , 225 (probably start lower on friday) oops
Rows - 60 , 80 , 100 , 120 , 135
weighted hypers - 3x20 w/20lb d.b. behind head [note: this is on an exercise ball, its the best i can do at home ]

i'll try to include diet when possible. i eat very clean and am probably more anal than i should be....i hardly note the exact foods, but just add up the #'s and enter into fitday manually....but its the usual foods, chicken, lean turkey, some beef, eggs, fat-free cheese & cottage, beans, yams, brown rice, wholegrain bread and cereals, bananas, etc,etc....of course, whey isolate, serious mass and real gains....malto/dextrose mix for post.....bored yet?

today:
cals - 3218
fat - 57 (18 sat, 13 poly, 25 mono) = 16%
carbs - 383 (33 fiber) = 44%
protein - 310 = 38%

cals burned = 2922
calorie excess = 300 cals

Tues/Thurs/Saturdays will be the exact same for the first 2 weeks, as follows:

A.M. - cardio on empty - 20-30 minutes
P.M. - Ab work

Weighted Planks (35lb plate on back) - 3 sets, 30 seconds each
1-arm deadlifts (40lb d.b.) - 2 x 10
d.b. ball crunches (15 d.b. behind head) - 2 x 20
bicycle - 2 sets, 2 min, 1 min (supersetted wherever i feel like it)
hanging knee raises (bodyweight) - 2 x 20

total time ~ 30 minutes, very quick and effective.....get a good burn afterwards

forgot....diet:
cals - 2982
fat - 85 (18, 20, 46) = 26%
carb - 313 (28 fib) = 38%
protein - 248 = 33%

cals burned = 3061
cal balance = -79

Wednesday, 10/11
begin: 7:35p
end: 8:31p

Squat: 135 , 165 , 185 , 205
OH Press: 110 , 130 , 145 , 155 (i struggled with form on last set, so may lower down)
Deadlift: 145 , 175 , 205 , 235
Chins: 1x15, 1x12, 1x10
weighted ball crunches: 2x10

i think i might have to redo my maxes tomorrow if skallagrimson comes by he can spot.....i did a 5 rep calculation a few weeks back, but not sure if its as accurate as it could be.

food:
cals - 3433
fat - 57 (17,14,26)
carb - 435 (48 fib)
protein - 318

cals burned - 3067
cal balance - +366

supplements used:
multi, potassium, chromium, taurine, bcaa's, glutamine, chromium pico, vit C, calcium/magnes/zinc tab, sesapure, glucorell, cod oil, Cuts II, animal M stak, ECAY twice a day, DHEA and awaiting my Custom Cap from customcapsule.com....check it out (shameless plug)

pct starts tomorrow - clomid, aifm, letro/aromasin on hand

keep up the good work... lets see if you can keep gaining muscle/losing fat during and after pct...

wow.. ur upper body strength is amazing when compared to ur DLs and squats.. sure wish i was like that..

nice journal btw..

carlsuen said:

wow.. ur upper body strength is amazing when compared to ur DLs and squats.. sure wish i was like that..

nice journal btw..

Click to expand...

thats what i was thinking too....
....damn i need to work on my bench...

yeah.. sucks to have a weaker left shoulder.. but it's not my excuse to stay weak!!

theprofessor said:

keep up the good work... lets see if you can keep gaining muscle/losing fat during and after pct...

Click to expand...

thanks prof.....exactly what i am thinking.....will i at least keep the muscle i have? lol

hopefully this thing will help me see what works, what don't,etc....