Trimming Down In Size

[Rabid_Goose]

Ya, lesson learned. Eating big time tomorrow all day and going to change some things around in my diet, increase calorie intake a wee little bit. Probably going to add up to 2700 for a week straight and see if I lose anything at all off of it.

If I do lose a pound or so, going to up it to 2800.

 

[Rabid_Goose]

Gorging this weekend helped me quite a bit. And thanks to those that responded in my thread about replacing Hypers and my question on ATF Squat Form, both helped me today. I kept the hypers and just placed towels like AnotherButters suggested, least I think it was him. My heels didn't get rubbed raw or anything and was able to keep form and work my lower back extra nice today.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 4 reps. I gorged myself this weekend to give me a boost for this weekend. New calorie level is 2800 calories, only added two things into my diet for the calorie raise which raised my carbs by 60g's and my protein by just 24. Adding Fish Oil caps once I get them. I'll be getting about 250-260pr-210carbs-85fat in my diet now. This change should keep me from what happened to me on Friday. I'm still learning, like 6-7 weeks into this program I'm still learning. Sucks being new to this and learning.

CG Bench Press:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 3 reps. I could have done 4, maybe even 5 but it would have caused me to lose the pause at the bottom and my elbows wouldn't have been tucked in. I don't want to bang out reps because of improper form.

G.P. Row:

65 pounds for 5 reps

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 5 reps

Assistance:

Decline Weighted Sit Ups - 10lb weight for 8x8x8x8. My abs have healed up so it is time to get back into the Sit Up Game.

Hypers - 25lb weight for 8x8. I think the 5x5 cause for just 2 sets, next week it is going to be 35 or 45s since those were so easy.

Dips - 5x5x5. Done it light for today, it was body weight but less reps since I'm not suppost to do them today. Am trying to add my tricep strength and plus some stamina since work is so demanding on them and it bothers my CGBP's.

Great day today, love the GP Rows after my form is good for them. My squats felt good, once again thanks to all those that responded to the thread, everyones advice helped out majorly, as you can see by the numbers. I wasn't thinking of pushing my knees outwards, among other things, it was a huge help. I took out the pauses at the bottom because it felt like I was relaxing my muscles.

 

[Rabid_Goose]

Another day, another exhausting training day. Work pressed me very hard last night, had to do 4 hours worth of stuff that effects my triceps so it was very hard to get out of the bottom for Incline DB press, had to do 60's twice instead of 70. I couldn't get the bottom up because my arms wouldn't move. My chest isn't even tired out because of that.

Also, did 3 sets of DL's again today, the pull that I had in my right leg is gone after I stopped using it as a pivot leg at work. Moving to 4 sets next week with my body giving me an all clear.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

140 pounds for 5 reps

Incline DB Press:

40's for 5 reps

50's for 5 reps

60's for 5 reps

70's failed to clear the main bottom.

60's for 5 reps

Dead Lifts:

135 pounds for 5 reps

185 pounds for 5 reps

205 pounds for 5 reps

Trying to stop pressing on the DL's with my tippy toes, it seems I want do to that now out of the blue and causing me to tip forward. Next week I'm just going to go upto 225 and restart my DL's from there even though 205 was very doable.

Assistance:

Decline Weighted Sit-Ups: 10lb weight -10reps, 10 reps. The pull in my lower abs is completley healed, addings weights to sit ups on Monday.

 

[Rabid_Goose]

WOOO baby! Great day today. my weight was 187 on Monday and I apperntly had some water weight because I am now down to 183 for the past two days in a row, lowest I have been since probably middle school. My calorie intake is hovering from 2600-2800 a day with over 240g of protein and probably 190-200carbs.

The calorie intake has made the biggest difference. Not only do I wake up easier in the mornings to my alarm, I have more stamina at work and the gym. I'm hoping to still lose weight at this Calorie Range, if I lose too much, more then two pounds by next Thursday I will be adding more calories. But My God, this is great. I had to learn a hard lesson on my calorie intake that no matter how much I read I didn't think made that big of a difference.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

185 pounds for 3 reps. Felt like I had another rep in me, Monday should be a definate 5 rep max. I just have to get psyched up for these.

140 pounds for 8 reps

CG Bench Press: I super setted my last 3 sets of squats with my first 3 sets of bench and went back and forth trying to go at a decent fast pace to work up a sweat. Ended up almost puking in my mouth.

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 3 reps

140 pounds for 8 reps

G.P. Rows Jesus Christ, someone poured Napalm on my hamstrings or what?

65 pounds for 5 reps

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 3 reps

115 pounds for 8 reps. Making the 135 to 125 on Monday, work load too close together. On this one my Hamstrings were just twitching and burning badly.

Assistance:

Curls - EZ Curl Bar +20 for 8, +30 for 8 + 50 for 6

Dips - BW 8x8x8. Trying to talk the gym into purchasing a dip belt so I don't ahve to pony the money up for it, once I hit 10 reps I've got to get a dip belt and bring it back down to reps of 5.

Skull Crushers - EZ Curl Bar + 20 for 8, + 30 for 8. Kept it a small day, no problems out of my left arm.

 

[Kabeetz]

F*** yeah bro keep it up. You're on a complete roll. Eat eat eat and prevent that plateau from coming dude, don't worry too much about cutting..I know its a major concern for you, but you gotta ride this wave of strength gains right now and that's priority #1.

 

[Rabid_Goose]

Oh I'm still cutting with that calorie intake, I'm hoping to cut on 3,000 calorie intake level. It isn't my metabolism, it is what I do for a living that uses so much. You wouldn't think building Car Seats would be so rough but it can get very intense.

My end goal is to lose half a pound a week, I'm doing 2 straight weeks of no cheating on my diet at all. After the 3rd day I really lost the urge to cheat. Off to work now!

 

[Kabeetz]

Oh I'm still cutting with that calorie intake, I'm hoping to cut on 3,000 calorie intake level. It isn't my metabolism, it is what I do for a living that uses so much. You wouldn't think building Car Seats would be so rough but it can get very intense.

My end goal is to lose half a pound a week, I'm doing 2 straight weeks of no cheating on my diet at all. After the 3rd day I really lost the urge to cheat. Off to work now!

Bro any job that involves building or putting together or assembling or constructing anything is some serious ish and I admire it. You're in the zone. You were gonna do some 2,100 type cut and that was too much. @ 3,000... you can lose 1/4-1/2 a pound a week or more completely dependent upon your activity/cardio level but more importantly your body composition can morph over time and your strength can grow and at some point at least maintain.

More important than weight... how's the bf% coming along?

 

[Rabid_Goose]

Unsure about the BF%, the guy that does it at the gym is the owner. He will work nights on Fridays but I work Friday Nights, he comes in once a month on the 5th to do the Credit Card Transactions during the day and takes off work so I have to catch him then. It will be awhile till I catch him.

Last time, at 208, it was 28% from what he said but it was only a 3 spot measurement, that was in August. My stomach is shrinking incredibly fast now it seems like, last place to go ya know so it seems to be shrinking. I think I may have loose skin too so I'm wondering if that might throw the % off.

 

[Rabid_Goose]

Weight today - 181 pounds. Treating myself to Fish sticks and JIF, an extra shake and lots of chicken for good measure on my protein.

 

[Rabid_Goose]

Feeling blah today, took a yellow swarm on an empty stomach to do cardio but ended up doing Shrugs and deadlifts.

Shrugs are 1 second to raise to top, 4 second hold, 1 second lower. 135 for 10x10x10

Deadlifts were just two sets of 135 for two sets of 15. Was just playing around. Then I became very dizzy and my stomach started becoming upset. Going to try to keep all my food down today for tomorrow, have to cram all my meals over like a 10 hour period instead of a 16.