Please Scroll Down to See Forums Below ChinkNasty
New member
so aesthetically speaking, whats an ideal weight you wanna get down to?
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Jim Ouini said:Congrats on your progress. I was looking for your post about ice cold water, and I saw your BW back in December was 215-220.
Now you're down to 200. Also you look a lot leaner in the last vid I downloaded.
It kinda crept up on me since you're so meticulous with your log...a 1/4 pound here, a 1/4 pound there. All of a sudden you're lighter than me
Thanks, but I was never that heavy back in Dec last year
I had a quick look and more like like 210+lbs during day in clothes. And like 206-208lbs straight out of bed like how I measure it now
This is when I started eating more carbs on the average each day like I am now.
But progress is progress, and yeah I am leaner, feel lighter, but still so much to lose! But I was up at 218-200lbs over a year ago
-----------------
Need more sleep. Upper back a bit sore from my part time job and a bit achey all over, but I feel fairly loose.
I just feel better since I stopped that 2 a day on Thursday. I think I will keep it that way for a while. I just don't reocver too while from 2 sessions in a day, plus that also adds an extra post workout meal, which means more calories to burn...
weighed 91.5kg 201.3lbs straight out of bed in underwear
Holding some water
coolcolj
New member
ChinkNasty said:
depends, but with my current muscle mass, probably around 80-82kg 176 -180lbs. I'd be fairly lean there, not ripped, but definitely pretty hard
My waist is around 35 inches now, not sure, since I haven't measured it recently, but I want it down to about 30 or lower, so I have ways to go. That would require a 20-25lb drop of fat I think.
Until my waist is like the back of my hand, and face/cheeks hollowed out, I'm still fat
I want to be leaner than I ever have in my life, but not so lean I can't maintain for the rest of my life, so I will see what happens.
ChinkNasty
New member
wow, i dunno if i can see you at a 180 haha, that'd be weird
coolcolj
New member
Sunday 12th March - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Energy/Prehab/Movement Efficiency work - Microcycle 7
Bodyweight no different to where it was this time last week...or a month ago exactly, must be holding water...whatever cause my hops are up!
Bodweight in shorts and t-shirt - 203.5lbs
Workout time - 35+ mins not including warmup stuff
Session rating - 8/10
Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part
warmup - 20 sec ISO holds each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
- dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut
- scapular pushups against chair - BW 2x15, pushups against chair BWx5, pushups on swissball x4
- various hop patterns in place in bare feet, 10 reactive squats,
- A few practise reps of each of the exercises
- worked up to a few max effort vertical jumps against the brickwall on the side of the house.
Standing vertical jump +1.5inches higher!
See below
Done circuit style - 3 times through
10-20secs rest between each move - however long it takes me to get ready etc
1) 30secs of modified Burpees - done with a hop to one side and back, instead of a jump alternating sides each rep
2) 10 x 12lb MedBall 2 handed Throwdowns - small star jump type hop each rep, throwing hard enough to bounce the medball to head height, 85% effort
3) 12 x 12lb MedBall 2 handed Chest Pass into floor - slight hop, 85% effort
4) 20 Lunging Step ups on 2nd step - shins vertical - alternating sides
5) 10 Swissball Pushups full extension at the top
6) 30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible
7) Giant set - all with 1.25kg 2.75lb plates - slight hold at the bottom or top of each lift, deadstop
a) 12 External L-Rotations,
b) 10 x 45 degree bent over upwards Y raises - thumbs up
c) 10 x 45 degree bent over raises - thumbs up
8) 1.5mins rest
about 27 mins all up
Did 2 more vertical jumps after a 6 min rest, they were an inch down and felt crappy.
static stretches for the whole body, including my external rotors
---------------
Workout went pretty well overall.
Did the medball stuff a bit harder. And added 2 extra reps per set on the external rotations.
What blew me away was my vertical jumps against the brickwall on the side of the house at the start of the workout.
The last time I tested it was a month ago exactly. Back then it went up 2 inches compared to the previous week. And now today it went up again another 1.5 inches!! Damn I just flew up there, without really trying. I had to do it again just to make sure
Not to say my Vertical Jump has gone up since last week, just compared to the last time I tested it here. Even though my bodyweight is no different to where it was a month ago. I am leaner, just holding some water. I guess whatever I did since then is working.
I'm putting my money on the jumpsquats - everytime I do them after a period of strength work, my running speed and jumping just shoot up a decent amount. Well I can't say the reactive squats, high hang powercleans, cleanpulls and running don't help...but I've been doing them before and only get a boost as soon as mix in jumpsquats....
Bodyweight no different to where it was this time last week...or a month ago exactly, must be holding water...whatever cause my hops are up!
Bodweight in shorts and t-shirt - 203.5lbs
Workout time - 35+ mins not including warmup stuff
Session rating - 8/10
Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part
warmup - 20 sec ISO holds each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
- dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut
- scapular pushups against chair - BW 2x15, pushups against chair BWx5, pushups on swissball x4
- various hop patterns in place in bare feet, 10 reactive squats,
- A few practise reps of each of the exercises
- worked up to a few max effort vertical jumps against the brickwall on the side of the house.
Standing vertical jump +1.5inches higher!
See below
Done circuit style - 3 times through
10-20secs rest between each move - however long it takes me to get ready etc
1) 30secs of modified Burpees - done with a hop to one side and back, instead of a jump alternating sides each rep
2) 10 x 12lb MedBall 2 handed Throwdowns - small star jump type hop each rep, throwing hard enough to bounce the medball to head height, 85% effort
3) 12 x 12lb MedBall 2 handed Chest Pass into floor - slight hop, 85% effort
4) 20 Lunging Step ups on 2nd step - shins vertical - alternating sides
5) 10 Swissball Pushups full extension at the top
6) 30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible
7) Giant set - all with 1.25kg 2.75lb plates - slight hold at the bottom or top of each lift, deadstop
a) 12 External L-Rotations,
b) 10 x 45 degree bent over upwards Y raises - thumbs up
c) 10 x 45 degree bent over raises - thumbs up
8) 1.5mins rest
about 27 mins all up
Did 2 more vertical jumps after a 6 min rest, they were an inch down and felt crappy.
static stretches for the whole body, including my external rotors
---------------
Workout went pretty well overall.
Did the medball stuff a bit harder. And added 2 extra reps per set on the external rotations.
What blew me away was my vertical jumps against the brickwall on the side of the house at the start of the workout.
The last time I tested it was a month ago exactly. Back then it went up 2 inches compared to the previous week. And now today it went up again another 1.5 inches!! Damn I just flew up there, without really trying. I had to do it again just to make sure
Not to say my Vertical Jump has gone up since last week, just compared to the last time I tested it here. Even though my bodyweight is no different to where it was a month ago. I am leaner, just holding some water. I guess whatever I did since then is working.
I'm putting my money on the jumpsquats - everytime I do them after a period of strength work, my running speed and jumping just shoot up a decent amount. Well I can't say the reactive squats, high hang powercleans, cleanpulls and running don't help...but I've been doing them before and only get a boost as soon as mix in jumpsquats....
ChinkNasty
New member
haha yea, optimal weight for the ladies
coolcolj said:I'm gonna be sexy
Girlfriend will love it no doubt
coolcolj
New member
ChinkNasty said:
I'm gonna be lean and scupltured
Not all 180lbs are the same - though
-------
Interrupted sleep. Feel a bit tired, slight drained feeling, moderate aches all over - hamstrings, serratus and upperback the most
weighed 91.4kg 201lbs straight out of bed in underwear
puzzling
15 min walk and some easy stretching after
coolcolj
New member
Posterior chain a bit achey from the walk I did yesterday - went too far 20mins instead of the 15min I had planned
weighed 91.8kg 201.96lbs straight out of bed in underwear
Big dinner - food weight I guess, because I weigh the same now after pooping, and with a few meals in me
nice link - bodyfat % calculator
http://members.nuvox.net/~on.jwclymer/bmi.html#waist
202lbs 35.5 inch waist
says I'm 16% bodyfat for me, which sounds about right
167lbs of lean body mass - 1966 calories BMR --> pretty close to what I experience, no wonder I got real fat a while back eating the way I did
According to this, when I get down to 180lbs and a maybe a 31 inch waist I should be about 8.6 % bodyfat.
175lbs 30inch waist would be around 6.7 % .
So that's in line with what I expected, roughly anyway.
With the amount of lean muscle mass I have - my strength levels aren't too bad at all.
Plus my speed and jumping is pretty decent even for much leaner folks than me
I can't believe I was actually running in the low 12sec 100m back when I was around 20% bodyfat and jumping pretty good too!
I should get a big boost when I finally get lean....
weighed 91.8kg 201.96lbs straight out of bed in underwear
Big dinner - food weight I guess, because I weigh the same now after pooping, and with a few meals in me
nice link - bodyfat % calculator
http://members.nuvox.net/~on.jwclymer/bmi.html#waist
202lbs 35.5 inch waist
says I'm 16% bodyfat for me, which sounds about right
167lbs of lean body mass - 1966 calories BMR --> pretty close to what I experience, no wonder I got real fat a while back eating the way I did
According to this, when I get down to 180lbs and a maybe a 31 inch waist I should be about 8.6 % bodyfat.
175lbs 30inch waist would be around 6.7 % .
So that's in line with what I expected, roughly anyway.
With the amount of lean muscle mass I have - my strength levels aren't too bad at all.
Plus my speed and jumping is pretty decent even for much leaner folks than me
I can't believe I was actually running in the low 12sec 100m back when I was around 20% bodyfat and jumping pretty good too!
I should get a big boost when I finally get lean....
coolcolj
New member
Tuesday 14th March - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Strength/Hypertrophy - Microcycle 7
Ok workout, still haven't recovered from Sunday's workout
Back into some strength work, and some hypertrophy is a sense.
Posterior chain is just as strong if not stronger, but my squatting ability has gone quite a lot. Although I have changed my form a bit. Core was very solid and stable though
Posterior chain and VMO feeling pretty trashed right now! Gonna be sore tomorrow.
Bodyweight at gym - 204.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warmup -
20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx8
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
7) various hops
8) worked up to 2x2 max effort vertical jumps, about the same as last week.
Rotating Sets between each exercise
Resting 1-2mins on warmups and 3.5 mins between each exercise on work sets
Full Squats - high bar, medium stance, sitting back a bit more - Oly Shoes - no Belt
warmups - Reactive squats bar x 8, normal - 95x4, 135x4, 185x4, 225x3, 255x2, 285x2
Rotation 1) Fullsquat jump - rest 30secs - 315lbs x 2 --> last rep very slow
Lower down, come up 3 inches, slight hold, back up
Rotation 2) 275lbs x 3
Rotation 3) 275lbs x 3
Squatting a bit more athletic style, slightly wider stance, sitting back a bit more. Tightened up my shoe laces on the oly shoes, that sure helped stability wise....
I've been "Foam Rolling" and stretching my IT band, external hip rotors, quads and glutes and I noticed the difference today. Form felt very good today, smooth, even and stable. None of that "rusty" jammed up feeling, must ahve cleared up some adhesion in the muscles. Felt like I was going deeper as well.
315x2 was pretty hard and slow, lost some strain ability. Doubt I could have done more than 3 reps today with it. That pause on the 275lb sets at the sticking point on the way up made it way harder in a good way. Thought it would make my knees hurt, but it felt good and solid. Certainly caned my VMO and hammies a bit too.
Clean Deadlift RDL - Oly Shoes - HookGrip - no Belt
Warmups - Hang powerclean bar x 5, Powerclean + hang Powerclean - 89lbs,
Clean deadlift - 155lbs, Clean Deadlift + Hang Powerclean - 155lbs
Clean Deadlift - 205x2, 243x2, 293x2
All controlled
Clean Deadlift, lowered RDL style - reset 10sec rest
Rotation 1) 343lbs x 2
Clean Deadlift, RDL down to just off the floor, back up
Rotation 2) 343lbs x 3 ---> mild strain on last rep
Rotation 3) 343lbs x 3 ---> last 2 reps hard strain
I guess this would be a PR for RDLs, I've never RDL'ed this much weight before. Core was rock solid, form was good. Definitely within me, but I still had to work hard.
Funny how I never feel it in my lower back anymore, no tightness, pump or strain there. Guess I'm good at recruiting my glutes and hammies properly now. That was not the case before, and when I sprinted back then my lower back would tighten up, now the opposite occurs in sprints - coincidence?
---
clip of the 2nd sets of each
right click on link and save first to avoid errors
http://www.members.optushome.com.au..._FullSquat_midISO275x3_RDL343x3_14March06.mpg
-------------------------------------------------------------------------
Cooldown - Prehab
ToeCurls on lying leg curl machine
1plate - 2x15 - slight hold at top, 2mins rest
used a different leg curl machine, more comfy and a bit harder
1x15sec, x25sec stretches for
1) frontal quad, tib psoas
2) hamstrings
3) external hip rotor
4) calves
Ok workout, still haven't recovered from Sunday's workout
Back into some strength work, and some hypertrophy is a sense.
Posterior chain is just as strong if not stronger, but my squatting ability has gone quite a lot. Although I have changed my form a bit. Core was very solid and stable though
Posterior chain and VMO feeling pretty trashed right now! Gonna be sore tomorrow.
Bodyweight at gym - 204.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warmup -
20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx8
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
7) various hops
8) worked up to 2x2 max effort vertical jumps, about the same as last week.
Rotating Sets between each exercise
Resting 1-2mins on warmups and 3.5 mins between each exercise on work sets
Full Squats - high bar, medium stance, sitting back a bit more - Oly Shoes - no Belt
warmups - Reactive squats bar x 8, normal - 95x4, 135x4, 185x4, 225x3, 255x2, 285x2
Rotation 1) Fullsquat jump - rest 30secs - 315lbs x 2 --> last rep very slow
Lower down, come up 3 inches, slight hold, back up
Rotation 2) 275lbs x 3
Rotation 3) 275lbs x 3
Squatting a bit more athletic style, slightly wider stance, sitting back a bit more. Tightened up my shoe laces on the oly shoes, that sure helped stability wise....
I've been "Foam Rolling" and stretching my IT band, external hip rotors, quads and glutes and I noticed the difference today. Form felt very good today, smooth, even and stable. None of that "rusty" jammed up feeling, must ahve cleared up some adhesion in the muscles. Felt like I was going deeper as well.
315x2 was pretty hard and slow, lost some strain ability. Doubt I could have done more than 3 reps today with it. That pause on the 275lb sets at the sticking point on the way up made it way harder in a good way. Thought it would make my knees hurt, but it felt good and solid. Certainly caned my VMO and hammies a bit too.
Clean Deadlift RDL - Oly Shoes - HookGrip - no Belt
Warmups - Hang powerclean bar x 5, Powerclean + hang Powerclean - 89lbs,
Clean deadlift - 155lbs, Clean Deadlift + Hang Powerclean - 155lbs
Clean Deadlift - 205x2, 243x2, 293x2
All controlled
Clean Deadlift, lowered RDL style - reset 10sec rest
Rotation 1) 343lbs x 2
Clean Deadlift, RDL down to just off the floor, back up
Rotation 2) 343lbs x 3 ---> mild strain on last rep
Rotation 3) 343lbs x 3 ---> last 2 reps hard strain
I guess this would be a PR for RDLs, I've never RDL'ed this much weight before. Core was rock solid, form was good. Definitely within me, but I still had to work hard.
Funny how I never feel it in my lower back anymore, no tightness, pump or strain there. Guess I'm good at recruiting my glutes and hammies properly now. That was not the case before, and when I sprinted back then my lower back would tighten up, now the opposite occurs in sprints - coincidence?
---
clip of the 2nd sets of each
right click on link and save first to avoid errors
http://www.members.optushome.com.au..._FullSquat_midISO275x3_RDL343x3_14March06.mpg
-------------------------------------------------------------------------
Cooldown - Prehab
ToeCurls on lying leg curl machine
1plate - 2x15 - slight hold at top, 2mins rest
used a different leg curl machine, more comfy and a bit harder
1x15sec, x25sec stretches for
1) frontal quad, tib psoas
2) hamstrings
3) external hip rotor
4) calves
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