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pitbullrocco

pitbullrocco

New member
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
 
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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
 
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....
 
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...

yes, in some respects i think its very true.....my upper body blows up compared to my lower.....however, i do think i probably need to redo my lower body maxes....esp. DL's and squats.......those are estimates based on my lifts the past month and a 5rep max i did a little while back.....after last night, i felt like i could def squat more, but again, my deads just plain suck.....i need to strengthen my back before going all out.....it always seems to tweak after DLs
 
ok, so i want to re-max my deads and squats which my dumbass should've done last week.....i don't "feel" from my lifts that its much stronger, but maybe a little.....

so when should i do that? tomorrow i can probably do squats as just part of my routine on the side real quick.....maybe sunday i'll max my deads....that might give me enough time to recover for next wed w/o
 
pitbullrocco said:
ok, so i want to re-max my deads and squats which my dumbass should've done last week.....i don't "feel" from my lifts that its much stronger, but maybe a little.....

so when should i do that? tomorrow i can probably do squats as just part of my routine on the side real quick.....maybe sunday i'll max my deads....that might give me enough time to recover for next wed w/o
Click to expand...
it realy depends on how heavy you have been going recently... and how your back and knees feel up to it... if you feel ready... go for it... i dont think it would hurt your wed workout if you max squats tomorrow....
 
ok, so i didn't do my ab workout yesterday evening. for several reasons, the main one being i wanted to be at least 90% today for a squat max (PR time) and i was feeling um, 'gaseous'.

but i did do my AM cardio on empty....thats gotta count for something :)

diet for Thursday 10/12:
cals - 3350
fat - 113 (30, 27, 55)
carbs - 302 (fib 57)
protein - 302

cals burned = 2988
cals eaten = 3350
cal balance = 362

i had a ANPB craving and knew i was gonna go a little lower on carbs, so i ate from the jar.... ah oh! at least i hit a cal excess!!! yah.

today is FRIDAY the 13th!! everyone stay safe! it is 40 degrees F outside here (in texas nonetheless), so it looks like work from home today with limited outsideness. hope my boss don't call the office!! :rasta:

10-4 over and out
 
that means squatting in 40 degree wind chilled air......hmmm....maybe have to move the old sawhorses inside today.....
 
Friday 10/13

weight - 166.5 @ 10.5%
start - 6p
end - 7:15p

(ramped to try for a new max on squat today)
squat - 205x5 , 225x5 , 245x5 , 265x5 , 275x3 , 205x8
bench - 135x5 , 165x5 , 195x5 , 215x5 , 235x5 , 195x8
rows - 60x12 , 75x8 , 90x8 , 110x5 , 130x5 , 90x8
weighted dips - 3x10
bb curls - 60lb , 3x15
pushdowns - 60lb , 2x20

so i estimated pretty closely on hitting that squat....that is a PR in bold, but not by much....i got 3 with good form, but knew that any more would compromise technique. man my legs suck. #1 goal = +100lbs on squat :evil:

the bench is getting up there....i should have a PR next week on that. 235 wasn't bad at all.....just a little rough on my right wrist which is all fooked up.

the rows i scaled down a bit based on monday's session.....however i felt stronger and did a few more reps than planned....lol
all in all, good workout

diet:
cals - 3429
fat - 61 (15, 11, 33)
carbs - 413 (41 fiber)
protein - 307

cal burned - 3071
cal balance - +357
 
Saturday - 10/14

5g's glutamine, 5 Incinerate custom caps, E/Y, 100mg DHEA, then.......

9am cardio - 30 min, HIIT

Ab workout:
Weighted Planks (35lb) - 2 x 30 seconds
1 arm d.b. deadlifts (40lb) - 2x10 (each side)
DB ball crunches (20lb) - 2x20
Bicycle - 2 x 1 minute (man, these are rough towards the end)
Hanging Knee Raises - 2x25

diet - 30/30/30 plan:
cals - 3393
fat - 119
carbs - 295 (38 fib)
protein - 292

cal burned - 2996
cal balance - +397
 
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i had something interesting happen to me last night.....it was about 11:30p and i was winding down....i had already heard some rustling outside my house by this time but didn't freak out too much....anyway, i went to the kitchen to put some ice in my water "siphon" when i clearly heard something right outside my dining room window. now that window is open along with 2 other windows in my house.....my dog also heard it and his nose went up in the air sniffing like crazy, his hair on his back spiked up and he went crazy at the window.....i thought WTF!!! first thing, hide the goods....

then immediately, i slammed open the front door and looked around the edge of the porch and sure enough, there were two people scurring away from my house crossing the street (i live on a corner). all i could tell was they were wearing all black and had flashlights on.....i let them cross the street and they started flashing their lights on the house across the street which nobody lives at. i finally yelled at them "HEY, can i help yous two?"....at this point, i realized they were cops. well, they walked back over and quietly told me there was a call about "suspicious activity at a yellow house in the area and there are so many yellow houses around here". well its true, there's like 5 yellow houses surrounding me, but my house is straight up WHITE. i made that point and said "sorry to bother ya'll, i'll let you go back to work".

at this point, i went inside and turned off all the lights, tv, monitors, all lights and just sat in my recliner. sure enough, not even 30 minutes later, my dog starts going crazy at the window again.....as well as the dogs (about 5 of them) next door....they always go mad if someone is walking around outside.....then all of a sudden, i see a fucking flash that lights up my whole fucking living room like a fucking picture was taken.....now you can't really see much through my blinds, but WTF!! they were peaking through my fucking windows!! WTF!!

i got scared as fuck then and thought, shit its a raid.....my dumbass has been smoking with the windows open and someone caught a whiff....man, i wanted to go flush my stash down the toilet, but i just couldn't move....i was frozen stiff......all the while, my dog was just going insane.....then of course, my mind starts racing and seeing things that probably weren't there.....i heard someone at my opened window in my bedroom.....the dog was running back and forth through my house.....all up until about 1:30am, it all seemed to die down....the dogs next door finally stopped.....my dog stopped.....OH, shit, it was also about this time that i heard a police siren coming from up the road.....but it wasn't one of them siren's they blow when they're pulling someone over, it was a wierd siren that i've never heard before.....a really fast studdering siren.....well, it went past my house about a block and then just stopped. this shit is fucked up.....

does that sound like something the cops would do to try to bust me smoking or something? thats the only thing i can think about.....

in the name of paranoia, i went out first thing this morning and inspected all my window sills and screens, etc.....nothing was cut/damaged, no wires inserted, no small camera's, etc.....still, WHAT SHOULD I DO IF THIS HAPPENS AGAIN??

:worried:
 
LOL....lay off the ganja, brother, you're paranoid. Unless you're a big-time dealer, I can't imagine the cops taking such measures to bust you smoking a J in your living room.......to kill the curiosity, I suppose you can call the police station and say you're a local resident and were inquiring what the commotion was and if there is any reason to be concerned.
 
BiggT said:
LOL....lay off the ganja, brother, you're paranoid. Unless you're a big-time dealer, I can't imagine the cops taking such measures to bust you smoking a J in your living room.......to kill the curiosity, I suppose you can call the police station and say you're a local resident and were inquiring what the commotion was and if there is any reason to be concerned.
Click to expand...

Agreed, don't worry about it unless you've a grow room or ounces of weed inside.
 
yeah true.....ok, so i am a little paranoid....but can you help me? i mean, c'mon, they were fkn standing right outside my window.....MORE THAN ONCE!!

no, not a dealer/grower.....only have < 1 ounce on me at a time.....i wouldn't be surprised if my granny neighbor behind me called on me b/c i have long hair.....she's always looking at me like i did something wrong.....fucking whore

the really wierd thing about it is about 6 or 7 months ago, the DEA showed up at my door at 7am banging and yelling.....i'm talking about 10 of them....surrounding my house and everything.....guns drawn, shields on......talk about freaking out.....luckily i only had seeds/stems on me at the time, but they claimed they "had a felony warrant for a wanted murderer that was reported to be staying at this house".....well they searched my house and garage for a person alright. but when they finally figured out they were at the wrong place, they were cool....playing with my dog and laughing about my water "siphon" that i left out.....("you better put that up now"...."yes sir")

shit that makes you wonder, no

so this morning {r}.....fuck them, they won't win..... i hate cops and though i respect the law, most of it is BS anyway

i think i need to find another place to live. :)
 
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Go AGGIES!
 
haha

nah, i just started it like 2 days ago.....why thx for stopping by....have a look around, take your time, we open 24 hours....

:)
 
1st off... wow... strong bench and squat reletively!

I like how you keep reps consistant with bench and squats... and it may be why they are stronger.

why the 12 rep rows going down to 5 reps? IMO I'd go 5 reps across the board... so you can track your strength increases easily.

2ndly... dude, you gotta move, lol.... sounds like there's been some funny business at that house (or in the neighborhood in general) too often.
 
thx sarge

yeah, the rows got all fucked up.....i just kept going like the first few were warmups.....i also think i started too low, but yes you are right, need consistancy....thx bro

dude, yep i think you're right.....its a nice neighborhood, 1/2 familes, 1/2 college students.....BUT, there is one crack house kinda just plopped in the middle right down the block caddy-corner from me.....at least, known crack dealers' grandbaby's momma lives there or something.....sounds like a good reason to spy on everyone else on the block i guess

i hate the city
 
so its been a while.....went out of town yesterday for work.....i still got my monday workout in at the hotel gym.....had to do some improvisation with some machines, but i got the pump done.....since i was in wichita falls, what i should've done is went to midwestern and got blasted by pendlay.....but i didn't

what the hell happened to those cardinals last night? jeez.....that was bad.
 
ok, so i'm getting some goals set in concrete right now.....i've got a 6 week block that i want to work with before moving on to a different routine or maybe advanced version....so thats the time span:

1. Bench - 300 x 3
2. Squat - 350 x 3
3. Dead - 350 x 3

Also want to get down to 8% BF, yet maintain weight (lose less as possible). i will be honing in on my diet during this thing and watching it closely, making changes as needed....it just gets hard when i have to go on the road on such short notices and protein is only 4 cals per gram. i might need to try to start downing a spoonful of whey straight from the bucket.

Also, i am doing the variety where i switch rows for power cleans and deads for power shrugs during the 2, 4 and 6th week. so after this week, i will concrete goals for those lifts too.

also, i've been cigarette free for 13 days now. i'm sick of it. so far, some nicotine cravings, but god my throat feels so good and i can taste air now.....hopefully i stay strong!! of course it helps that i'm still toking up here and there.....i'm gonna try to slowly ween myself off that too.....my mind feels like its getting more and more focused in on this whole "body is a temple" deal.....need to start acting like it haha
 
Diet for Sunday, 10-15-2006

cals - 3095
fat - 85 (23, 17, 44) - 25%
carbs - 311 (43 fiber) - 37%
protein - 294 - 38%

cal burned - 2610
cal balance - +484

i had 5 freaking tbsp's of ANPB today.....since i was dropping carbs a little, i tried to get all my calories and still got my six 50g protein servings.....i probably should be focusing on keeping my fat around 10% if i want to hit my BF goal, but damn, ANPB is so damn good.
 
needtogetas said:
nice bench bro.
Click to expand...

yo, what up needto.....you still holding down the fort heh?

you talking about my goal to hit 300 x 3 at the end of this block? or just overall?

i think i was blessed with upper body strength.....it helps my arms are shorter and my shoulders are broad. i need to start doing something more for my calves though.....accessory standing raises or something.....gotta catch up with sarge and his chiseled up calf muscles....lol
 
pitbullrocco said:
the really wierd thing about it is about 6 or 7 months ago, the DEA showed up at my door at 7am banging and yelling.....i'm talking about 10 of them....surrounding my house and everything.....guns drawn, shields on......talk about freaking out.....luckily i only had seeds/stems on me at the time, but they claimed they "had a felony warrant for a wanted murderer that was reported to be staying at this house".....well they searched my house and garage for a person alright. but when they finally figured out they were at the wrong place, they were cool....playing with my dog and laughing about my water "siphon" that i left out.....("you better put that up now"...."yes sir")

shit that makes you wonder, no

so this morning {r}.....fuck them, they won't win..... i hate cops and though i respect the law, most of it is BS anyway

i think i need to find another place to live. :)
Click to expand...

Man! talk about a shitty day... I don't think that will happen twice though. Don't worry about the hag, police won't pursue a warrant because she said you were smoking reefer. A warranted search consumes resources and time.

But the thing is it's very hard not to worry about this stuff when you're high,I totally get you on that. Just hide your weed well and try not to worry about it. Think of the number of people who are smoking at their homes at any given time, people almost never get busted in their homes. Talking about casual smokers like you of course...
 
Monday, 10-16-2006
Week 2, Day 1

Training (at the hotel with plates):
6:30p - 7:30p , 1 hour

Bench - 135x5 , 162x5 , 189x5 , 216x5 , 234x5
1-Leg Ext - 30lb x 20 x 4 for the burn
Power Cleans - 102x5 , 118x5 , 135x5 , 153x5
Incline Situps - 25x4
Curls - 40lb x 15 x 3 for the burn

i bet the guy on the treadmill thought i was crazy for doing power cleans with the bench bar.....it was adjustable, so i declined it all the way and was able to still use my legs to push.....it worked out ok, but i shouldn't have done supersets with the curls and situps before the cleans....

Diet
cals - 3616
fat - 84 (25,23,34)
carbs - 441 (39 fiber)
protein - 276

cal burned - 3043
cal balance - +573

weight - 167 @ 10.5
i finally hit that 1/2 lb i've been waiting for all week.....still hovering around 10-11% which is gonna be hard to drop b/c of cal excess.....
 
Mercere said:
Man! talk about a shitty day... I don't think that will happen twice though. Don't worry about the hag, police won't pursue a warrant because she said you were smoking reefer. A warranted search consumes resources and time.

But the thing is it's very hard not to worry about this stuff when you're high,I totally get you on that. Just hide your weed well and try not to worry about it. Think of the number of people who are smoking at their homes at any given time, people almost never get busted in their homes. Talking about casual smokers like you of course...
Click to expand...

yeah merc i hear ya....appreciate the comfort, you are right.....dude, when i'm "in for the night", man my mind freaks out on shit like that.....and its hard to say "ok, you are high, come back down now". don't work like that.....lol

just another reason to quit and be careFREE!
 
Congratz on being cig free for 13 days man!

lol @ "sarge's chiseled calves" thanks man! I haven't hit them directly for some time. They grew ~1" or so...along with my legs 2 inch growth from ATF squating 3 times a week and added bodyweight :)

Wanting to get down to 8% bodyfat and increasing your lifts... dang, good luck with that :beer:

IMO it's either... increase lifts OR get down to 8%, lol... hopefully you're a genetic freak and can increase strength significantly while dropping weight.
 
sgtslaughter said:
Congratz on being cig free for 13 days man!

lol @ "sarge's chiseled calves" thanks man! I haven't hit them directly for some time. They grew ~1" or so...along with my legs 2 inch growth from ATF squating 3 times a week and added bodyweight :)

Wanting to get down to 8% bodyfat and increasing your lifts... dang, good luck with that :beer:

IMO it's either... increase lifts OR get down to 8%, lol... hopefully you're a genetic freak and can increase strength significantly while dropping weight.
Click to expand...

yeah man.....i put on several inches on quads during my cycle.....now i just need to keep them....but your right, increasing lifts will be harder if dropping weight. that is why i'm gonna experiment with my ratio's this time.....try to fuel the fire with the right foods.....lots of protein, ramping fats down to almost nothing the last 3 weeks.....maybe even jump into ketosis the last week. i'll know by then what PCT did for me and will evaluate then. this all has to happen at weeks end, nov 17. lol

man, i wish i knew about my genetics. being adopted, i've never even seen pics of my biological parents. who knows. matter of fact, i have not one clue about my biological/genetic medical background, which would be nice. (or maybe not :worried: )
but based on experience, i don't usually have a problem churning out muscle with a little hard work.
 
Tuesday - 10-17-2006

ab workout:
35lb weighted planks - 35 sec x 2
40lb 1 arm deadlifts - 10 x 2 each side
*superset with*
20lb db ball crunch - 25 x 2
bicycle - 1 min x 2
*superset with*
hanging knee raises - 25 x 2

total time: 30 minutes
bike cardio: 20 minutes

diet
cal - 2903
fat - 71 (16,19,35)
carb - 248 (20 fib)
protein - 312

cal burned: 2995
cal balance: -92

i'm starting to like these ab days.....i'm seeing results already!! :evil:
 
Why ramp your fats down to almost nothing? If so for how long? ... if a good amount of time your joints may hate you and feel really achy...fat = joint lube and good for natty Testosterone.

Whoa... looks like a tiring workout, nice.
 
well, i'll be the first to admit i don't have a degree in nutrition, so some things i come up with must've been :rasta:

but specifically:
during my cycle, my ratio was normally a 40pro/40carb/30fat. what i really want to do is instead of just dropping right down to 10%, i think i want to first drop it to 18-20% for 2 or 3 weeks, then drop it to 10 from there for the last few weeks. 10% of really good fats should be enough to keep me going. thats still around 400-450 cals of fat. but we'll see. i'll sure keep an eye on my joints and feel my body out to see if this is even feasible. good call sarge, i didn't think of that.

but mainly, i want to get rid of this last bit of fat.....
 
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Ok, i hear ya... Disclaimer: Nor do I have a degree in Nutrition :lmao:

But I have Ace'd a University level Nutrition course :)

One doesn't have to cut fat to get rid of fat. Why not drop it all around to keep nice ratios? Just throwing out other options.... try whatever you want, if that doesn't work after a few weeks... u know how to change it especially with keeping close track like you do :coffee:
 
Wednesday - 10/18/2006
Week 2, Day 2

weight this morning - 164 @ 12% (ah oh)

Training
Squat - 185x5 , 205x5 , 235x5 , 255x5
OH Press - 95x5 , 115x5 , 135x5 , 135x5
Snatch High Pulls - 135x5 , 165x5 , 185x4 (tweak)
BB Calf Raises - 60lb x 20 , 80lb x 20 , 90lb x 20
Chins (+5lb) - 3 x 15

so i accidently ramped up the last set on squat w/o thinking. oops. i need it anyway.....lol
i tried doing jump shrugs for a set and i tweaked my shoulder which prevented me from completing that last group. it felt fine doing chins though. but i can feel its still stiff. i hope its not bad though.....think i'll stick to high pulls.....

i've been hitting this Animal M Stak before my workouts......man, that shit makes you damn near hyperventilate, you breathe so heavy.....got some good compounds in there too

Diet (still eating)
cals -
fat -
carb -
prot -

cal burned -
cal balance -
 
sgtslaughter said:
Ok, i hear ya... Disclaimer: Nor do I have a degree in Nutrition :lmao:

But I have Ace'd a University level Nutrition course :)

One doesn't have to cut fat to get rid of fat. Why not drop it all around to keep nice ratios? Just throwing out other options.... try whatever you want, if that doesn't work after a few weeks... u know how to change it especially with keeping close track like you do :coffee:
Click to expand...

yeah i wish i knew the exact answer too. everywhere i gathered, to minimize fat gains while maintaining a calorie balance, you must limit fats. i had a good experience with a 2 week ketosis diet.....i know for sure i can drop water and some fat that route.....we'll see what the lower fat ratio does....yeah, i probably keep up with this closer than i need to. :p
 
so me and skalla hit the town last night and i woke up this morning hung over pretty bad. dropped 2 lbs too. damn alchohol.
i did muster up enough carbage and energi to hit the stones though..... :chomp:

weight - 164 @ 10%

Friday 10/20/06
Week 2 - Day 3
Bench - 135x5 , 165x5 , 195x5 , 225x5 , 240x3 PR , 225x5
Rows - 60x5 , 80x5 , 110x5 , 130x5 (tweaked shoulder again)
OH Squat - 60x5x2
Squat - 195x5 , 225x5 , 255x4
Dips - 25
DB Curls - 15x15 , 20x20x3

so my right shoulder right underneath my shoulder blade got all freaked out during bench, but really became bothersome during rows. as a result, i couldn't finish OH squats like i wanted to, but still finished up with good ol' regular squats. not cool to get blitzed the night before a hard workout. fook.

diet on Wednesday:
cals - 3718
fat - 71 (19,18,33)
carb - 455 (30 fib)
prot - 330
cal burned - 3051
cal balance - +667 (damn, one calorie off)

diet on Thursday:
cals - 3670
fat - 85 (20, 21, 41)
carb - 349 (50 fiber)
prot - 218
alcohol - 91
cal burned - 2808
cal balance - +862
 
i was really worried i wouldn't hit that 240 today. it was pretty hard.

i still don't feel that "strong" though
 
sgtslaughter said:
awesome 240x3 bench PR!

You definetly had the cals to back it up :chomp:
Click to expand...

thx bro....yeah, i scarfed about 200g's carbs that morning cuz i knew i would need it.....the night before was oh just a bit misleading, considering almost 700 cals was beer. :worried:

gotta love sesapure and glutamine.
 
pitbullrocco said:
yeah i wish i knew the exact answer too. everywhere i gathered, to minimize fat gains while maintaining a calorie balance, you must limit fats. i had a good experience with a 2 week ketosis diet.....i know for sure i can drop water and some fat that route.....we'll see what the lower fat ratio does....yeah, i probably keep up with this closer than i need to. :p
Click to expand...
^^ Hmm that is interesting. Nice log by the way. Bizzare stories lol :) A house across the street from my parents (next block) gets raided all the time... Ill just say the 1/2 acre lot next door just sold for 325K not including the house they are building on it...and they are by no means rich, this area just changed BIZARRE...

Anyway, IMO limiting healthy fats is not the way to lose fat. You have to find what works for you yes, but after my trial with low fat, I was starving all the time & after I ran it (3-4 weeks I think) I binged hardcore, the brought back to my maintainence ratios 40/30/30.

I am going to take some important points from a nutrition article I read so I don't have to type all this out ...These are basically consistent with my findings.

* Fat is probably the most underrated nutrient. Like all nutrients, fat is an absolute essential component of the body and in the diet.

*All nutrients play a crucial role in the maintenance, growth, and wellness of the entire body.

*A deficiency of essential fats has an effect similar to a deficiency of the mineral calcium—over time the body breaks down.

* OUR BODIES NEED FAT TO FUNCTION
The basic functions of fat are to maintain skin and hair; store and transport fat-soluble vitamins A, D, E, and K; protect cell walls; aid in the proper development of brain and eyes; and protect the organs.

*Fats are also a source of stored energy, used during light activity like reading or endurance events like biking and running. They help to control diabetes and blood sugar. Having small amounts of fats with each meal will delay the rate that carbohydrates turn to blood sugar, which helps prevent high and low blood sugar reactions.

*Fat also aids in satiety. We are more satisfied, feel fuller, and are less hungry when we add small amounts of fat to meals. Fat-free diets are never mentally or physically satisfying to the body because we are depriving it of what it needs, and believe it or not—the body needs fat!

*The amount of fat needed depends on the weight and caloric expenditure of a person. Fat should be at least 20-30% of a person's energy (calorie) consumption. It is not recommended to go below 20% of total calories or 40 grams of fat per day except in certain medical conditions where a restricted fat diet is indicated.

*Cutting out fat alone does not always work because people will often increase sugar and processed carbohydrates from fat-free foods. To achieve effective weight loss it is important to balance nutrients.

*It doesnít matter if the extra calories come from sugar or fat—if you donít use it for energy it will be stored as fat in the body. It is important to reduce excessive fat and sugar and INCREASE ACTIVITY in any weight management program.

Sorry for the long post but I hope I shed some light on why fats are important, same with "carbs are not evil"... it's about the quality.

Have a great weekend.
 
:)

The Bunninator found you :evil: lol

pitbullrocco said:
thx bro....yeah, i scarfed about 200g's carbs that morning cuz i knew i would need it.....the night before was oh just a bit misleading, considering almost 700 cals was beer. :worried:
gotta love sesapure and glutamine.
Click to expand...
Nice... LOL! 700 cals ... 7 beers (lights) or just a couple heavys? Beer induced carb loading (pizza) can work sometimes :RADAR

NOT when you're trying to get lean though :p
 
sgtslaughter said:
:)
The Bunninator found you :evil: lol
Nice... LOL! 700 cals ... 7 beers (lights) or just a couple heavys? Beer induced carb loading (pizza) can work sometimes :RADAR
NOT when you're trying to get lean though :p
Click to expand...
Yes I sure did :evil:

Agreed with the last comment! :chomp:
 
Bunny baby. thanks for the wonderful spill of knowledge. trust me, i'm not underestimating the importance of fats. good fats. i think the lowest fats i had in the past couple months was 40g. made for 12% total cals. and it was from flax and anpb. as much as i love anpb, i don't think i can take fats too low.
this month, my average is 78g fats at 21% total. do you think that is too low? so far, my joints are ok and 2 weeks into pct, i'm still "functionable", so i know my test is ok....as far as libido,etc...

ok, so i probably won't go any lower.....its hard enough getting all these cals anyway.....do you think 70-80g is enough to free up fatty acids into the stream? i'm also popping a few EFA caps a day too. that much will put me in the 20% range for fats.....but what i do on tue/thur and weekends is lower the carbs a pretty good amount and up the fats.....so one day i may get 40g and the next i may even hit 100g. i've been doing that for 2 weeks now and with all the cardio and ab work, i can definitely tell a difference in the mirror. :)

sarge, no lite beer. my taste buds like budweiser, but i will usually get the new low carb version if the bar has it. this one didn't. so it was more like 1000 cals (7 beers....600 alcohol cals / about 400 carb cals). but i don't have a problem pissing it all out! lol
 
pitbullrocco said:
Bunny baby. thanks for the wonderful spill of knowledge. trust me, i'm not underestimating the importance of fats. good fats. i think the lowest fats i had in the past couple months was 40g. made for 12% total cals. and it was from flax and anpb. as much as i love anpb, i don't think i can take fats too low.
this month, my average is 78g fats at 21% total. do you think that is too low? so far, my joints are ok and 2 weeks into pct, i'm still "functionable", so i know my test is ok....as far as libido,etc...

ok, so i probably won't go any lower.....its hard enough getting all these cals anyway.....do you think 70-80g is enough to free up fatty acids into the stream? i'm also popping a few EFA caps a day too. that much will put me in the 20% range for fats.....but what i do on tue/thur and weekends is lower the carbs a pretty good amount and up the fats.....so one day i may get 40g and the next i may even hit 100g. i've been doing that for 2 weeks now and with all the cardio and ab work, i can definitely tell a difference in the mirror. :)
Click to expand...
^^ I think that what you are doing is working for you... don't change it (unless you want to, decide to try something new or feel it's no longer working out.) :) IMO, the efa's are good, great addition to the current fat intake & should keep things moving along for you. The amount seems pretty good.

:)
 
sweet.....i definitely listen to what you got to say, cuz i've seen your progress and i know you know whats going on!! :)

as far as maintaining weight, its been good so far.....it looks like the few lbs i've lost hasn't been *too much* muscle, so we'll see what the next few weeks bring forth.
if i start losing strength, of course, fats will go up up.....

this is why i want to keep up with my cals real close, so i can really monitor whats going on with this lifting/diet block.

buns, i really do appreciate the thoughts.....its good to hear things from the outside, cuz you're always wanting to "do things your way" and i definitely need to hear other thoughts.

time to eat. :p
 
shit if you would've told me that a year ago, i'd said fuck that, give me another bud. and the pics show it too. i drank at least a 12 pack/day for at least a year.....tell me thats not good on your liver. but it was easier to give up than fkn cigs.

past 6 months its like a cheat for me....every few weekends, a few brews. but i've just about decided that this week will be the last week i ever drink or smoke again. just to see if i can do it.

appreciate the comments.
 
Monday - 10/23/2006
Week 3 - Day 1
weight - 165.5 @ 10.5%

Training:
Bench - 135x8 , 165x5 , 195x5 , 220x5 , 240x5 PR
Squat - 155x5 , 185x5 , 205x5 , 235x5 , 265x5 PR
Rows - 60x10 , 80x8 , 110x5 , 140x5 , 156x5
Hypers 20lb - 20 x 3
Calf Raises - 25lb db x 40 x 3 , 35lb x 30 x 2

PR's went pretty easy.....little bit of struggle on last one, but thats normal. the squat is misleading, cuz i hit 275x3 ten days ago. i think all the cardio i was doing on tues/thur/sat was taking a toll on my legs, so i'm cutting out the thursday cardio for heavy fridays! see how that works out.

Saturday AM:
HIT cardio 20min
Ab workout 30 min:
weighted planks (35lb) - 40sec x 2
1 arm deadlifts (45lb) - 10 x 2 each side
db ball crunch - 20 x 2
bicycle - 1 min x 2
hanging knee raises - 25 x 2

diet saturday:
cals - 3014
fat - 85 (23,22,38)
carb - 244 (24 fiber)
prot - 312
cal burned - 2899
cal balance - +114

diet sunday:
cals - 3137
fat - 120 (25,29,65)
carb - 202 (24 fib)
prot - 301
cal burned - 2593
cal balance - +544
 
been a while.....either busy or lazy.....lets say i've been lusy. or bazy.

I had a great workout yesterday.....i think it was the first day i actually felt stronger.....my whole body.....actually made me work harder!! :evil:
here's out yesterday went:

Wednesday - 10/25/2006
Week 3, Day 2

Squat - (135x8 warmup) , 155x5 , 185x5 , 215x5 , 245x5
Deadlift - (135x6 warmup) , 155x5 , 185x5 , 225x5 , 275x5 , 325x3 , 355x1 , 405x1
OH Press - 60x8 , 90x5 , 120x5 , 135x6
Calf Raises - 25lb barbells, 50 x 2
Chins (bodyweight) - 20 x 3

So you can see i had fun with deads today!! i was "in the mood" and wanted to see how i felt and how my form was as i kept going up. i have to admit....405 wasn't too bad....my legs felt like they were digging into the ground.....i really think i can get at least 50 more lbs if i wasn't already so worked up.....thinking back, now i should've done squats after deads.....i was so steamed i barely even got the last chin set

i'm so motivated for tomorrow!

Wed diet:
cals - 3194
fat - 47 (12, 12, 22)
carb - 382 (33 fiber)
prot - 313
cal burned - 3194
cal balance - 0

for some reason, i just couldn't get any more cals in yesterday......i didn't do cardio this morning either.....want to save myself for TOMORROW!

Weight is down to 163 and i can tell its fat or water.....maybe a little muscle, but it doesn't look/feel like it.....hell, i'm thinking this little plan is doing the trick:
Sesapure/Glucorell - as directed
ECA - 2x/day (went down to 1/day this week b/c it was almost too much)
Glutamine - at least 10g day
ALA - 8g day (from flax oil)
LA - 2g day (flax oil)
OA - 2g day (flax oil)
300g+ protein / day
Vanadyl Sulfate - 50mcg day
L-Arginine - 300mg day
Acetyl L-Carnitine - 1g day
CLA - 500mg day
green tea extract - 450mg day
synephrine hcl - 20mg day

:evil: :evil: :evil:
 
I would never reccomend squating after deads... they're a more "technical" move... I think. Deads... grip it and rip it... u know?

I think Deads as a "common reccomendation" are always left to be done last in a routine like that.... someone correct me if i'm wrong. There are always exceptions to the rule though... you could be one :)

Heavy squats and Heavy deads in the same day is bad ass alone... sick workout! Awesome pulling! I love seeing 4 plates on there :chomp:

That's a diesel cutting supp. regimine! Looks like fun :evil:
 
also made a few pics between sets......inspired by sarge's calf shot :p
 
sgtslaughter said:
I would never reccomend squating after deads... they're a more "technical" move... I think. Deads... grip it and rip it... u know?

I think Deads as a "common reccomendation" are always left to be done last in a routine like that.... someone correct me if i'm wrong. There are always exceptions to the rule though... you could be one :)

Heavy squats and Heavy deads in the same day is bad ass alone... sick workout! Awesome pulling! I love seeing 4 plates on there :chomp:

That's a diesel cutting supp. regimine! Looks like fun :evil:
Click to expand...

yeah i didn't know i was gonna keep on going on the deads until i got around to it.....i probably should've done OH press after squats to give a little break, but i was so damn anxious to get back to deads.....its been 2 weeks since i pulled....i don't think i'm gonna sub anything for deads from here on out.....if anything, i'll just ADD a few cleans or something......i'm going for 500!! :evil:
 
Friday - 10/29/06
Week 3, Day 3
weight - 163

Bench - 140x6 , 170x5 , 200x5 , 220x5 , 245x3 PR , 220x8
Squat - 155x5 , 185x5 , 215x5 , 245x5 , 275x3 , 245x8
Rows - 80x7 , 100x5 , 120x5 , 140x5 , 160x5
BB curls 50lb - 25x3
Skulls 50lb - 25x3
Weighted ball crunches 20lb - 25x5

Diet
cals - 3732
fat - 71 (22,24,25)
carb - 515 (32 fiber)
prot - 280
cal burned - 3128
cal balance - +604

went to a party later on.....i did good & passed on the smoking and beer ;) but had 2 whiskey shots.....stomach didn't like me after that....but i was still proud of myself....so i had to brag.....lol
 
pitbullrocco said:
went to a party later on.....i did good & passed on the smoking and beer ;) but had 2 whiskey shots.....stomach didn't like me after that....but i was still proud of myself....so i had to brag.....lol
Click to expand...

I'm proud of you :D
 
Monday - 10/30/2006
Week 4, Day 1
weight - 163
Start time - 6:30p
End time - 8p

Bench - 135x8 , 175x5 , 205x5 , 225x5 , 245x5 PR
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 275x5 PR
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
Weighted Situps, 20lb - 30x2
BB Curls, 50lb - 15x2 , 20x2
Calf Raises, 80lb - 20 , 100lb - 20
then a few reverse hyperextensions.....

diet
cals - 3534
fat - 63 (14,15,32)
carb - 381 (fiber 37)
prot - 376
cal burned - 3186
cal balance - +348

talk about protein ass gas.....damn, i was ripping them today.....PR's went pretty good.....struggled a little on last rep, but held form pretty tight.....hopefully i can go up 5lbs again, but probably not....we'll see friday.....really got into the hang clean combined with the OH press.....that was fun and really sweated me out.....

oh, i finally watched that damn Notebook movie all the homies been joking about on the AAS boards.....gotta say, i choked up a few times, but it was a solid chick flick.....i would not recommend it for anyone who just started their clomid frontload. :worried:
 
Wednesday - 11/1/2006
Week 4, Day 2

Squat - 135x8 , 185x5 , 225x5 , 255x5
Row - 60x8 , 90x5 , 120x5 , 156x8
Deadlift - 155x8 , 195x5 , 235x5 , 285x5
Chin ups - 20x2
20lb BB weighted crunches - 25x3

chins were deadly this day.....back was tore up but felt good.....didn't even try a 3rd set.

diet
cals - 3527
fat - 89 (23,17,47)
carb - 335 (41 fiber)
prot - 354
cal burned - 3186
cal balance - 342

weight today - 164 @ 11%
still not losing weight, so thats good.....
 
Friday - 11/3/2006
Week 4, Day 3

Bench - 135x8 , 175x5 , 205x5 , 235x5 , 250x3 PR , 225x8
Squat - 135x8 , 185x5 , 215x5 , 245x5 , 280x3 PR , 225x8
Hang Clean + OH Press - 60x8 , 80x5 , 100x5 , 120x5 , 140x5
BB Curls, 50lb - 20 x 3
OH Tri Ext, 50lb - 25 x 2
1 Leg Calf Raise, 45lb BB - 15 x 3
Chins - 15 (almost died)

wasn't as carbed up today as usual, so the last 8 rep set i had to drop a little....still the PR's went up no problem....so far, in 4 fridays, i'm up ~50lbs on squat & 25lbs on bench. and thats with hanging out around calorie maintenance level to foster shedding the extra midsection from my bulk cycle, which i've surprisingly done. been a lot of hard work, but keeping that diet lean as hell and dialed right in does wonders.....
 
finally got some back shots.....
 
thx dog.....watch out, i'm gonna catch up with ya..... :p
 
pitbullrocco said:
and thats with hanging out around calorie maintenance level to foster shedding the extra midsection from my bulk cycle, which i've surprisingly done. been a lot of hard work, but keeping that diet lean as hell and dialed right in does wonders.....
Click to expand...
LOOK AT CHU!!!!!!!!!! Nice work pbr !!

Great job on the pr's too! :)

SO lets see the midsection :) front shot :) How the wheels looking? I know guys can care less about pics, so fine, I am asking to see your progress via photograph to go along with these #'s on paper
 
thx guys and gals for the encouragement.....i've been slacking lately on the boards.....been trying to be more 'active'.....and my eyes have been getting crossed more easily lately.... :worried:

hey buns, good to see you're "readjusting your focus".....i can't wait to see pics of YOU as well......have you seen my gallery? i have several front shots in there.....i also have pics from back in may when i joined EF - before i started dialing in my diet and workouts.....its quite a transformation......the beer gut is god-awful LOL. i think the latest front pic though is from about 6 weeks ago, before i started hitting the cardio hard.....

BUT, my cell is d-e-a-d at the moment and is charging (i even had it plugged in a while ago talking to my sister and it still died).....but as soon as its back up, i'll take another few and PM you if you want.....we can trade?? :p
 
Sunday 11/5/2006
Ab/Cardio Day

1 arm deadlifts, 45lb db - 10 x 3 each side
dragon flags - 10 x 3
ball crunch, 20lb db - 25, 25, 30
cable crunch, 55lb - 15, 20, 15
hang knee raises - 20 x 3

30 minutes HIT cardio today and yesterday morning. i planned on doing a few deadlifts yesterday, but didn't....i may do a few today, we'll see.....cowboy's game is priority though

ok, so i loaded up the bar for commercial breaks.....

Deadlifts - 135x6 , 255x5 , 295x6 , 345x5 , 345x5

feeling like mike lee riding shane for 8 seconds.....and catching up with marchi :evil:
 
Last edited:
thx sarge....i'm actually not dieting though. i've probably had 4 days of calorie deficits in the past 2 months. in the last 4 weeks, i've averaged +400 a week. with the help of supplements, heavy weights, cardio and carb cycling on my off-training days, i'm actually putting on good quality muscle though i'm carving out pretty nicely and losing BF%. to hell with those who say it aint possible......

its all about the foods man.
 
pitbullrocco said:
thx guys and gals for the encouragement.....i've been slacking lately on the boards.....been trying to be more 'active'.....and my eyes have been getting crossed more easily lately.... :worried:

hey buns, good to see you're "readjusting your focus".....i can't wait to see pics of YOU as well......have you seen my gallery? i have several front shots in there.....i also have pics from back in may when i joined EF - before i started dialing in my diet and workouts.....its quite a transformation......the beer gut is god-awful LOL. i think the latest front pic though is from about 6 weeks ago, before i started hitting the cardio hard.....

BUT, my cell is d-e-a-d at the moment and is charging (i even had it plugged in a while ago talking to my sister and it still died).....but as soon as its back up, i'll take another few and PM you if you want.....we can trade?? :p
Click to expand...
Im posting weekly progress pics on this cut every 3 weeks so you're going to have to wait. :) I've already done the weekly updated last two cuts, so Im trying something different. :) There are enough pics of me on here already lol, I have to post them as some form of progress pics to justify posting them. Sorry if that seems weird. :)
 
*Bunny* said:
Im posting weekly progress pics on this cut every 3 weeks so you're going to have to wait. :) I've already done the weekly updated last two cuts, so Im trying something different. :) There are enough pics of me on here already lol, I have to post them as some form of progress pics to justify posting them. Sorry if that seems weird. :)
Click to expand...

not at all....thats what i'm interested in - your progress.....i already know what you look like and have seen many pics of you already ;)
 
pitbullrocco said:
not at all....thats what i'm interested in - your progress.....i already know what you look like and have seen many pics of you already ;)
Click to expand...
Oh, I know. Same page. 24th is the day for 3 week side by sides
 
Monday - 11/6/2006
Week 5, Day 1

Bench (CG) - 135x15 , 155x15 , 175x12 , 195x10
Squat - 135x15 , 155x15 , 175x12 , 195x10
Bent Over Row - 110x15 , 110x12 , 110x10
Shrugs, 45lb db - 30x2
Chins - 10x2

Feeling like shit today, running a high fever......almost didn't work out today, but turned it into a high rep day just to do something.....i never ever ever get sick, but when i do, i always almost die.....so i hope its just a little bug

i DID however finally get to cook all that fish i caught a while back.....about 9 lbs worth.....huge large-mouth bass.....goddizam it tastes like heaven.....yeah, check out the size on these mofo's.....
 
Last edited:
pitbullrocco said:
Monday - 11/6/2006
Week 5, Day 1

Bench (CG) - 135x15 , 155x15 , 175x12 , 195x10
Squat - 135x15 , 155x15 , 175x12 , 195x10
Bent Over Row - 110x15 , 110x12 , 110x10
Shrugs, 45lb db - 30x2
Chins - 10x2

Feeling like shit today, running a high fever......almost didn't work out today, but turned it into a high rep day just to do something.....i never ever ever get sick, but when i do, i always almost die.....so i hope its just a little bug

i DID however finally get to cook all that fish i caught a while back.....about 9 lbs worth.....huge large-mouth bass.....goddizam it tastes like heaven.....yeah, check out the size on these mofo's.....
Click to expand...
You shouldn't train when you're sick like this, i.e. high fever. $.02

Feel better ;) :rose:
 
yeah i'm feeling better today......not sure what it was.....stomach bug or something

i did my ab workout last night and completely destroyed! also did my AM cardio, but my legs may hate me for it today....

Tues - 11/8/2006

AM HIIT Cardio - 30 minutes (started up Season 1 of Weeds....great show :rasta:

Weighted Plank, 35lb - 30sec x 3
Ball Rollouts - 15 x 2
Standing Cable Crunch - 20 x 2
Bicycle - 1 min x 2
dB Ball Crunch, 15lb - 15, 20
Dragon Flags - 10 x 2 (these are rough)
Hanging Knee Raises - 20 x 2

just took my A-Stak and carb shake and am looking forward to pumping some ironage
 
Wednesday - 11/8/2006
Week 5, Day 2

Squat - 135x8 , 185x5 , 215x5 , 245x5 , 280x5 PR
Hang Clean + OH Press - 60x10 , 80x10 , 100x10 , 120x5 , 135x5
Deadlift - 135x8 warmup , 165x8 , 185x6 , 235x6 , 285x6 , 325x5
Shrug, 45lb dB - 30 x 3
Chins - 15, 20

again, was dead at chin time. nice clean workout....took my time and did some posting inbetween sets..... :supercool

i'm gonna start on the Swolecat 7 day Ultimate Leaness tomorrow, which means strict-ass dieting, carb depletion, carb-up, sodium saturation brewhaha. i hope this shit works.....after next weekend, i'm gonna fucking pig out on whatever the hell i want for a whole month.....i'm so sick of clean foods.....but i'll be sure to take pics after my swolecat week.....just for the bunny baby ;)
 
this thread still exists? jeez. sorry i missed your post in december bunny. i just really didn't have time to be posting this stuff every day. got too consuming, so i just quit.

i couldn't find derma, but i tried to get some to test out for my pct in a few weeks but they already had too many testers already or what not.....so its the usual hcg/clomid+nolva. i may give derma a try if i need it afterwards....this will be my last cycle for a while....it looks like a good 'off-cycle' product....
 
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