Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Trimming Down In Size

Rabid_Goose

Rabid_Goose

New member
Starting my new journal, this one is going to be mark my path from 200 pounds down to 180. My original start weight in April I think it was, or late Febuary was 255 pounds and now I'm going to shoot for losing 20 more. I'm 5'7" and 22 years old. My lifting routine will be a small one, just the 5x5 with a minor tweak in it, instead of military press I'm going to add in Power Shrugs, for some reason MP seems to bother my neck, no idea why.

My diet will be 2500 calories, take or give a little. Going for a 40protein/30carb/30fat Macro Nutrients for those of you that were curious. My fats will be coming mostly from ANPB and Almonds, will add olive in there I believe and when I can find a nice Omega 3 Supplement.

Monday/Wednesday/Friday will be a standard Intermediate 5x5, minus MP for Power Shrugs. Tuesday/Thursday/Saturday will be HIIT Cardio for roughly one hour.

Tomorrow I start, anyone having any suggestions please post.
 
Isn't the 5x6 a mass-building strategy? Maybe I'm not thinking through this too well, but wouldn't you be better off, to lose weight, with a low-weight high-rep method with the weights? An hours worth of cardio 3x a week sounds like you'll be shredding the fat in no time, but why bother with 5x5?
 
Just something to stay in routine with. My last time I lost a lot of weight I did managed a few small gains here in there. That and to keep my muscles in shape and working, don't want to lose pure lean muscle mass.
 
3 days per week HIIT about "ONE" hour ??? and that beside a 5x5 Template 3 days per week incl. 3 times Squat per week ???

That seemed that you want to loose you fat with impatience... that is not very clever....

1. ) HIIT Cardio about "ONE" hour -> that is definitely too long that you train really INTENSIVE - normally HIIT Session can't take longer than 20-25minutes otherwise you train not high intensive enough...!

2. ) Also when you would only train about 20-25 minutes HIIT - for tree times per week is too much when you also train a 5x5 template beside it incl. 3 times Squat per week, your CNS and also your knees will be not very lucky about it... Give you max. 10-14 days until you are burn out or will get injuiries in your legs or calves like strain or rupture of the muscle fibers...

also when you started with small weights at the 5x5 to reach your records in week 3 or 4 you will never arrive there....
 
Last edited:
Snitz, I've seen reports from various people reporting good success in cutting with 5x5, as the heavy weights seem to allow good preservation of muscle mass even with a caloric deficit.

I don't do HIIT, but suspect that Svetislav is right in that this may need to be scaled back some or most of the hour comprised of slower cardio.

Good luck, Rabid Goose, I'm interested to see how it goes for you.
 
Well, the HIIT cardio is an introduction to it and will be a slower pace for the first week or two. I'm going to go at a 60-70% HR for Four minutes, full out speed one minute.

This stuff isn't set in stone, I'm still kind of new to all this stuff and just going and learning from my mistakes. Each week I move my time frame down until I'm barley able to handle it.
 
I agree w/ Svet on HIIT for 60 min - that is over kill, is deff catabolic, and is overkill....wait, aready said that.

On the 5x5...I have read several articles about the benefit of low rep, heavy weight for fat loss in certain body types. I'm no expert on eso/eco/meso/morpho or any or that, but I am what is called stocky - always have been - I lost weight (245-208) and got a smidge stronger doing 2 5x5's back-to-back and on 2500'ish cals per day and 3 cheat meals a week.

I just got done w/ 10 weeks at 4500 cals per day and put on 30lbs and got much much stronger so keep at it. Good luck to you.
 
What type of cheat meals did you have? I was thinking a cheat meal like Ruby Tuesday's burger or something and a snack like a brownie as my two meals.

I think what I'll do is 30 minutes at a high incline walking then followed up by my HIIT cardio for 15 minutes. I think I'll do like 2 or 3 minutes jog then 1 minute sprint pace. Or should I take that lower?

I'm hoping the power shrugs will still take effect, I already have decent sized traps and would like to see em grow a bit more.
 
Rabid_Goose said:
I think what I'll do is 30 minutes at a high incline walking then followed up by my HIIT cardio for 15 minutes. I think I'll do like 2 or 3 minutes jog then 1 minute sprint pace. Or should I take that lower?
QUOTE]

2-3 minutes of jog followed by 1min sprint is good !!! But why do you want to start with 30minutes of Incline Walking before ? Think warmup up 3-5 minutes and stretching is enough not to loose to much power for the HIIT Sprints (you must be a 100%)... the Incline Walking if you want to do that should be done at the end !
Click to expand...
 
Alrighty, then I'll do that tomorrow. We'll see how long I last with the HIIT and my breaking point. I'll probably lose 4 pounds in water and the gym will have to mop up after I leave but screw em.
 
I would look up The Shadow and ask for his help - cutting is a science, and while it is more than being in a caloric deficit, it does come down to pretty much that. It's different for "healthy" or "fit" people that want to loose fat while maintaining LBM so the cardio/diet needs to be as well. Lots of people do way too much cardio and eat too little and still have lack luster results. Whihc typicaly equates to loosing as much if not more muscle then fat.
 
al420 said:
I would look up The Shadow and ask for his help - cutting is a science, and while it is more than being in a caloric deficit, it does come down to pretty much that. It's different for "healthy" or "fit" people that want to loose fat while maintaining LBM so the cardio/diet needs to be as well. Lots of people do way too much cardio and eat too little and still have lack luster results. Whihc typicaly equates to loosing as much if not more muscle then fat.
Click to expand...



Thanks my man - I am getting back to you on your pm soon...didnt want to read it when I was in a ruch
 
Snitz said:
Isn't the 5x6 a mass-building strategy? Maybe I'm not thinking through this too well, but wouldn't you be better off, to lose weight, with a low-weight high-rep method with the weights? An hours worth of cardio 3x a week sounds like you'll be shredding the fat in no time, but why bother with 5x5?
Click to expand...


I like the plan pretty well..heavy lifting is what mazimized lbm retention WHILE you diet.

REMEMBER:


Cutting/bulking = 95% diet
 
Well, I'm trying to stick to my diet all the time. This will be a quick run down, no Macro Numbers yet, of what I eat everyday. Also, all milk is 1%

Breakfast 12:15pm on M-W-F-Sun and after I get running on my Cardio days. half cup of Oats, 2 slices of a wheat bread, 2 cups milk and that roughly puts me at 0 calories. I've wrote numbers for most of these things down so much I know the calorie count in them. Calories: 570

Shake at 3pm on cardio days or right after I get done lifting, which is around 3ish. 1 scoops ON Whey, 1 cups milk, 1 serving ANPB. Calories: 430.

Right before work, 4:50pm is 3 servings Baked Chicken with a little seasoning, 1 servings almonds. 500 Calories.

First break is at 7:15, a little 200 calorie cereal bar, 44 carbs in it.

Lunch is at 9:45, 2 pork chops and one serving ANPB. Calories 430

Second Break is 12:30am and I have another Cereal Bar thingie. Calories: 200

That will put me near 2300 calories which is what I think I should be cutting on. I tried to keep my fat content right at my carb level to get like a 40/30/30 ratio. All fats are healthy save for a few saty fats here and there, no trans fat. As far as I can tell most of the stuff I have does NOT have high fructose corn syrup in it. Although my cheat days will consist of a BK Chicken Sammich or a nice big burger from somewhere and a pop. Cheat meal today had a lot of pop, like 32 ounces. I pissed it all out after I finished drinking my gallon and a half for the day.

I'll be taking 25mg of Ephedra with 80mg caffiene and different additives in it twice a day. I'll be finishing my Animal Pak coffee can look a like thing and probably just switch to a cheaper multi-vit and a B12 vit. Also, I do drink gallon and half of water a day. I pee worse then a pregnant woman.

Edit: Sorry if some stuff doesn't make too much sense. Late night at work and my mind is just scrambled.
 
Went to the gym today, right knee was sort of bothering me from work for some odd reason, guess I pivot too much on it.

Oly Squats:
75 for 5 Reps

95 for 5 Reps

105 for 5 Reps

135 for 5 Reps

155 for 2 Reps. I could have gotten 5 but this is where the pain came in, I think I did a squat wrong and leaned a little too far forward and lost concentration on my form, I think that is why and it is the reason I left my DL's out today. If it was something minor, I didn't want to make it major. Still sad about my squats, how frigen low they are in weight. I know we all start somewhere different but God Damn.

Power Shrugs: My only issue with this is my gripping the bar. I started small for my first Power Shrugs. I'm sure my grip will get stronger real fast and I won't have a problem.

145 for 5 reps

165 for 5 Reps

185 for 5 reps

195 for 5 reps

205 for 5 reps


That wraps it up for the day. I'll post how my run goes tomorrow.
 
don't worry buddy.. patience is a virtue.. just keep at it and u'll see what u're expecting..

on the power shrugs, maybe u could strap up on your last set?
 
Went for an HIIT session today, getting used to the Tread Mills and finally got my heart reading. They have a belt you wrap to your chest and I didn't know that is how you did it and after watning to know my Heart Rate I asked how the hell does it work. Then they said Oh you gotta have a belt.

Anywho I did some Power Shrugs today and realized I need new gloves, the grip on them is completley wore off, anyone recommend any?

Power Shrugs

135 for 5

155 for 5

175 for 5

195 for 5

225 for 5

Cardio

I was doing small intervals on the Tread mill, it seemed to be after minute and a half or two minutes would be 30 seconds of running, or 45. I'll get the specifics soon but I'm going to a longer sprints next time. Anywho, my heart rate NEVER dropped below 170 and for 15 seconds would maintain above 190 pulse. I went for 25 minutes, a 3 minute warm up prior and a 3 minute cool down afterwards. I do a medium walk at 3.5 and sprint at 12mph, next time I think I'm upping my speed to 4 or 4.5 jog. We'll see I reckon.
 
I always thought straps where just cloth you wrapped around the bar to support your wrist, now I see what they are and what they do. Ya, I can defintly see my power shrugs jumping up in weight once I get some in.

Edit: Wow, site is great. I found some things and might put in my order tonight. Going to get a set of straps and one of the Wrist Rollers. A friend told me about it and I never could find them because we didn't know the name. Looks like I'll be ordering me one of them too. Thanks a ton Cynical.
 
If you don't have some already, I hope chalk is included on that shopping list. :)

Depending on your gym's chalk policy, you could also check out an outdoors/climbing store, which would have balls that you could keep in a Ziploc bag for less messiness.
 
I doubt they would let me use chalk, it is a gym that during the weekdays at the time I go is dedicated to house moms and old retired men that do cross word puzzles on the Bikes. They are pissy when I do dead lifts and I'm not even making that much noise. Of course Dead Lifts hurt my hands because the lack of grip so straps would help. I'm an assemley line worker so I use my hands a lot and pull movements with heavy weight tend to hurt me a little bit past 200+ pounds.

So I'm hoping the straps will let me do more in Dead Lifts because my hands is what holds me back in that lift big time. I'll ask anyways, I doubt they have one. After seeing the guy that owns the gym give his employees a work out scheudle, one of which consist of Dead Lifts in the Smith Machine....
 
Okay, today is the end of week one and I am down to 196 for a total loss of for 4 pounds since last week. Probably more sodium pissed away. Also down to the second hole on my belt so yay.
 
Start of week 2. I did a placement of the bar adjustment on my squats, I was putting it all the way on my neck and it was causing me to lose balance so I put it down lower and I actually do a lot better now. What I used to do just for 3 reps was down with 5 reps and not TOO hard, I didn't struggle to the point I thought I would have to put the bar on the Saftey thingie bobbers.

Oly Squats: Done Deeper then John Holmes Girlfriends Vagina!

75 for 5 reps

95 for 5 reps

115 for 5 reps

135 for 5 reps

155 for 5 reps

Barbell Rows: Rowing my way to soreville.

65 for 5 reps

85 for 5 reps

105 for 5 reps

125 for 5 reps

145 for 5 reps

Bench Press: Last presses were too easy, going to try and press 180 for 3 on Friday

95 for 5 reps

115 for 5 reps

135 for 5 reps

145 for 5 reps

155 for 5 reps


Assistance:

Decline Sit ups + 10pound weight, I held it against the top of my head to get the full effect of the weight, kept back straight until I was below parallel to the floor with my back.

3 sets for 8 reps. I'm going to have to put a 5 pound weight ontop of the 10 next time.

Great workout today, and on a side note I wear a Men's Medium now. I don't think I've worn a medium since I was like, 12. I'm going to wash them tomorrow and see if they still fit.
 
Now I see why you all said I would be lucky to do more then 25 minutes of HIIT Cardio, especially after a good day of squats. I managed to do 10 minutes before the burning in my thighs got to me of the Interval Lvl 2. It was a minute on then a minute off and Sweet Christ. After I did 10 minutes of it I did a fast uphill walk for 20 and then the Burning came back so I got off, stretched and stretched and came home.

During the HIIT Session, my pulse never went below 180 and it stayed above 190 quite a bit. I think today will be cheat meal day. Pound and half of chicken everyday gets old mighty quick.
 
Another Good Day at the gym, I ordered my Straps today so Dead Lifts will be brought back next week as it hurts my hands too much to grip onto that heavy of a weight like that. Power Shrugs hurt them bad enough, Dead Lifts absolutley set my hands on fire from having to grip them.

Oly Squats: Felt Great, stretched before and after, and during.

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 5 reps

DeadLifts: Canceled till next week or till I get my straps in


Power Shrugs: Replaced Military Press, hurt the very side of my neck and until I figure out why, no more Standing MP's.

135 for 8

155 for 8

185 for 8

205 for 5....My hands were on fire so bad I couldn't do the 3 others, I'm doing more reps because the actual amount I shrug would hurt too bad to do and would drop the bar and piss off the old people in the gym.

Assistance - Decline Sit ups: 10pound weight stuck to forehead, 8 reps for 3 sets

Assistance - Hyper Extensions: First one was not weighted and I felt NOTHING from it, so my last two sets where 10 pound weight held out an inch from the top of my head for 8 reps each. I think I could do these with 15 or 20 pounds, maybe even 25. We will see next time around.
 
Okay, with advice I tweaked my diet just a bit. Instead of having my power bars, high in carbs, at my 1st and 2nd break at work, I will be having them at Meal 1 and Meal 2, and I will be having a serving of ANPB at 1st Break and 2nd Break.

So I will be almost completly carb free for the rest of the day after Meal 2. I'm trying to get my Fat Gram ration up with my Carb ratio. Since I am at just 2300 calories I might just add 100 more calories or 200 more and put a serving or two of olive oil in and that would give me the 40/30/30 ratio and I'd be cutting on 2500 cals. After this week I'll see how many pounds I lost, if I lost 3 or more I'll add in the olive oil.
 
Another Cardio Session day, yehaw. Today I went for 3mph walk to a 6mph jog at 1 minute Intervals, since tomorrow is the big day 3RM on Squats I didn't want to work my thighs too hard, but unlike Tuesday I managed to go for 23 minutes this time, I just took my fast pace to 6mph instead of 7mph. Saturday I'll be pushing it to the breaking point if my thighs can handle it.
 
i dont think deadlifts and power shrugs are that great an idea on the same day, and it's suppose to be a pressing movement, like militaries or inclines. Why replace it with something not even close?
 
I didn't replace it for something to replicate the MP because, as stated above, the strain that was happening in my neck. I'm giving it two weeks to recover and in the meanwhile I'm doing Power Shrugs in it's spot till I get my straps. Once my straps are in, should be next week, I'll still do it on Wednesday but then the following week it'll be moved to Tuesday and Saturday with something else I'm thinking, not sure yet. Trying to get better Traps and just DLing once a week will not do that.

Also, incline caused that same strain in the side of my neck so I asked the Nurse at work and he said to give it a month or so off. I'm afraid any other type of pressing movement might keep the strain injured.

Edit: Last cheat meal of the week was today, ended up having a 10ounce steak. Good bye tastey meats till next Tuesday!
 
Last edited:
Cut my day a little short, wife had today off so I didn't want to spend an hour and 30 minutes in the gym, just spent an hour in there and will do my Rows, Skull Crushers, and BB curls tomorrow.

Oly Squats My legs are shaking. Good workout.

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 3 reps (struggled each time)

135 pounds for 8 reps (Struggled everyime after 4 reps, legs were shakey as hell)

Bench Press: Mis-calculated my weights but still did good.

95 pounds for times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

170 pounds for 3 times

135 pounds for 8 times. Triceps were burning bad on this one and my titties are tight after it. I thought I had 180 on there for a PR, explains why 170 was so damn easy. Next week will be a PR on Bench and Squats more then likley.
 
I think for Saturday I will give my legs a break since they called for a Production Saturday, mandatory work, I will be up on my feet for 8-9 hours running back and forth without the rest. I will be hitting the gym everyday next week on schedule, Thursday will be on an Exercise bike at the house, though.

I found out I am just eating two servings of chicken each meal instead of 3, so that puts me at around 2100 calories. So I had a little bit of a cheat tonight with ANPB and another piece of whole grain bread and some milk. I don't think it'll hurt my weigh in on Sunday. Although taking my vitamins is causing me to hold more water.
 
Week 2's weigh in has me down to 194 now, clothes fit a little looser. Waiting for Christmas money to go buy new clothes because hardly any damn thing I can wear since I started everything in February.

This is the supplements I am taking everyday now, and I am considering bringing Glutamine powder into the equation as I heard some people sleep better with it and this is a very big issue with me and among other benifits of it. I think the work-out recovery would be greatly needed for me since I run 3 days a week after I squat 3 days a week.

Animal Pak
ON Whey Protein
PureMCC
Stimerex-ES. I take 3 on days I work, 2 on days off from work. Amazing energy pill, about 29 a bottle and I highly recommend it as an ephedra pill, almost as good as the old Ripped Fuel Formula for those that were lucky enough to try it.

If you have any recommends or suggestions about what I'm taking, like take off the Animal Pak for some other vitamin that is cheaper and does about the same thing, I'd appreciate ya saving me money hah.
 
Last edited:
Lovley day for the gym, and it was a lovley day in the gym. I added a 2.5 weight to each side of the bar on all things so every lift increased 5 pounds.

Oly Squats:

80 pounds for 5 reps

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. It was a major battle on the last 2 reps, but I won, and went deep with a half second to second pause, long enough to kill any bouncing. Also, I need to mention I don't rocket down on any squats anymore, I take my time going down with a small pause and attempt to explode up.

Barbell Rows:

70 pounds for 5 reps

90 pounds for 5 reps

110 pounds for 5 reps

130 pounds for 5 reps

150 pounds for 5 reps

Bench Press:

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

150 pounds for 5 reps

160 pounds for 5 reps. Again, last rep was a small battle but I conquered it.

Assistance:

Weighted Decline Sit Ups: I put a 2.5 pound weight onto the 10 pound weight and held them to my forehead. The extra weight made me lay even further back and helped keep my back straight, and made my abs hurt like a son of a bitch. I did 3 sets for 8 reps and I almost puked up the water I had just swallowed on the last set.

Good day!
 
My HIIT Cardio Session went much better today, 25 minutes of one minute off, one minute on. Pulse kept 175+ to 185 or so. Bad news is the gym is closed on Friday, I have an exercise bike so I can do ride it on Thursday but I have to move my Friday to Saturday which pisses me off but I'll get it done.

Also I am thinking of adding 400 more calories to my diet, Sunday's weigh in was 194, Monday I weighed 193 and today I weighd 192. I think I was just on the verge of 193 but two days and lost a pound, I need extra calories so I think I'll add two more servings of ANPB.

Oh, and a big burger today to add that weight back!
 
Early start up at work because of the Holidays so I managed to get myself up early to lift and run some errands. I'm not sure if my Straps are in yet or not, my wife has the mail box key so I'll find out tomorrow so next week I can start my Dead Lifts and actually do decent numbers on Power Shrugs.

Oly Squats: Scooted feet a little closer together, I was going a little too wide the past week and now I'm going even deeper. Hopefully in a week or two my squat form will be down pact and I'll borrow a video camera, record it and see what you guys think, but the numbers suck.

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. Felt like 165 could have been done, and if I felt cocky enough, 170, but I sissied out. Too many people in the gym and I didn't want to roll the bar onto the saftey guards like a pussy.

Incline Dumbell Press Doing these instead of Military Press, don't feel any strain in my neck at all.

Pair of 25 pound DB's for 5 reps

Pair of 35 pound DB's for 5 reps

Pair of 40 pound DB's for 5 reps

Pair of 45 pound DB's for 5 reps

Pair of 55 pound DB's for 5 reps. Honestly probably could have done 65 pound DB's. I'm learning my limits give me some time.

Deadlifts: No straps yet, don't want my hands set on fire and lose concentration and hurt myself with bad form because I'm trying to not think of the pain.

Assistance: I want to puke.

Decline Weighted Sit Ups: 15 pounds to Forehead, 8 reps for 3 sets.

HyperExtions: 15 pounds for Forehead, 8 reps for 3 sets

I think today was a good day, my body is recovering nicley but I'm waiting to order some Glutamine Peptides and hopefully I can push myself a little harder with faster recovery.

Oh yes, I forgot to mention. Took my before pictures today, well, before/after. They are my before after pictures of what I achieved since late February and when I can get someone to scan some pictures I had of me then I'll post those as a before and then these as my after, but my before for the new me. If that makes sense.
 
I just refined my diet over the past few days, trying to set it into the final stone of a 40/30/30 ratio and I think I may have done it. I also have my meals in rotation for when I do cardio days, just a simple tweak of putting my PWO Shake meal which just has 22 carbs first instead of my real breakfast which is 82 carbs. Anywho, giving a quick break down of what I will be starting here soon, the protein is kind of low but it is at the perfect ratio right on the money it was a struggle to get my fat gram intake up but I figured her out.

Breakfast - Two cups of 1% Milk, one serving of oats, two pieces of whole grain toast, and a serving of flax seed oil.
Total: 680 Calories, 28g Fat, 82g Carb, 27g of Protein

PWO Shake - One cup of 1% Milk, One Scoop of ON Gold Whey, One serving ANPB, one more serving of Flax Seed Oil.
Total: 570 Calories, 34g Fat, 22g Carb, 40g Protein

Before Work - Two servings Chicken, one serving ANPB
Total: 430 Calories, 18g Fat, 6g Carb, 48g Protein

Break 1 - One Serving ANPB
Total: 210 Calories, 16g Fat, 6g Carb, 8g Protein

Lunch - Two servings Chicken, One serving Almonds
Total: 390 Calories, 17g Fat, 6g Carb, 46g Protein

Break 2 - One Serving ANPB
Total: 210 Calories, 16g Fat, 6g Carb, 8g Protein

Grand Total: 2470 Calories, 129g Fat, 128g Carb, 177g Protein
Macro Number %: 30% Fat, 30% Carbs, 40% Protein.

I wish I could bring my protein intake up a little bit but I don't think I'll suffer too harshly in the gains area. But figured I'd post up my new diet that starts on Monday with a little bit more calories and finally reaching my goal in fat grams. See how it will turn out. Also, skipping the weigh in on Sunday since it will be skewed from the pound and a half of Prime Rib I ate today along with the Pizza I had the night before that. I'll wait till my system is cleared out by next week and post the weigh in then. And I'm looking forward to some PR's tomorrow.
 
Gym was closed Thursday and Friday so I just did Friday's stuff today, didn't do the cardio for Thursday as my legs wouldn't have been able to handle it.

Oly Squat

95 pounds for 5 times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

175 pounds for 3 times

135 pounds for 8 times

Bench Press

100 pounds for 5 times

120 pounds for 5 times

140 pounds for 5 times

160 pounds for 5 times

180 pounds for 3 times...Struggled really hard on the 3rd rep but finished it without having to jump up and down, managed to keep form.

140 pounds for 8 times

Barbell Rows: Got my straps in, big difference, my hands don't hurt at all. I did a form change on it, almost got my back to the 90 degree angle but it is bowed upwards towards the ceiling so I have to work on it some more

65 pounds for 5 times

95 pounds for 5 times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

Assistance

DB Skull Crushers 40lb 8 reps, 50lb 8 reps, 60lb 8 reps. EZ Curl Bar was taken.

Barbell Curls 45lb for 8 reps, 65lb for 8 reps, 75lb for 5 reps, hurt my wrist, I wanted to use EZ Curl Bar but the guy still had it 10 minutes later, I guess he was making love to it because he had it for a total of 20 minutes.

Dips - 5x5x5 with a pause at the bottom and about a 4 second drop down.

Edit: Just noticed I've been doing BB Rows wrong on Fridays, I'll have to change that next week. Some reason I thought I still just did them 5x5.
 
Good day at the gym, was there a little longer because they asked me questions to put down in my profile since I'm Gym Member of the month, no idea why but I think I get a free shirt so woohoo.

Oly Squats

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 5 reps

Barbell Rows

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 3 reps. Had to stop because with my form change I'm not used to it yet and was struggling to bring the bar to my belly button and I thought I felt something getting ready to tug so I set the weight down and stopped for the day. I'll lower the weight next week, no idea what was wrong since I did this much without much trouble Saturday.

Bench Press

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

150 pounds for 5 reps

170 pounds for 5 reps...Struggled a bit on the last rep, I didn't take the usual pause at the bottom, instead of like a second it was half a second so I had some bounce in it from the coming down motion. The front desk guy watches me when I do my last set of bench because every time I do them it seems like my last reps are going to fail and I'll be stuck with it on my chest. So I'm proud he thinks I'm pushing so hard I'll fail and I'm not so I think I'm pushing myself as hard as I can on chest.

Assistance:

Decline Weighted Sit-Ups: 10 pound weight, 4 sets for 8 reps. Read over the 5x5 routine again and noticed I was doing somethings wrong, this was one of them.

HyperExtensions: 15 pounds of weight, 3 sets for 8 reps.

Good day, I also noticed I'm able to go a little bit deeper and deeper on my squats every week so my gains may stall as I finally reach ass to floor squating, right now I go far below parallel but each week it seems I can go deeper as I get comfy with the form and find the correct bar placement each time so, looking for a 165 3rep on Friday probably, we'll see.
 
Tracking your diet carefully like you're doing can be a great exercise. I did it for about a 12-18 months and going through the process helped me be able to "wing it" now and know what I need and when I need it. Ultimately though, as long as you're getting your protein in, the rest shouldn't make much difference so long as you're hitting your calories for the day (whether dieting or bulking). IOW, whether you're getting 30 or 35% carbs to fat won't affect much. It matters more when dieting and really restricting calories but it can give you more headaches than it's worth if you spend time hassling with it too much.


As for supplements, I'd buy a cheap generic multivitamin. Spend some money on fish oil pills rather than that CEE bologna. LoL If you're dieting, I wouldn't spend money on CEE. Frankly, I wouldn't while bulking but creatine is one of the few proven supps if you're a responder. Your whey is a good choice. I used it until they raised the price. Now I use Dymatize whey. Glutamine . . . I wouldn't spend money on it unless you're buying it to boost your immune system, have suffered severe burns recently, or are otherwise severely malnourished. LoL Other than helping maintain immune function, IMHO glutamine is useless for building muscle/strength.
 
I've already ordered some Glutamine Peptides from BodyBuilding.com along with another thing of Animal Pak and my Whey Protein. Part of my christmas present from my wife. I'm going to see how the Glutamine works with me, I'm hoping my legs will recover better for my running on the days after I do squats. If they don't then I won't have to worry about getting sick because I am right now, my sinus's have been draining and given me a nasty little cough and stuffy nose. If it doesn't help my legs recover faster for my HIIT cardio I'll never order it again and tell people to stay away from it.

I have Flax Seed Oil now, my god I can literally taste the fat grams the texture is so nasty, it doesn't taste bad but the texture, I my's'well drink frigen Penzoil

I've been thinking of dropping my carbs to 25 and raising my Protein to 45, not sure if I'll do it yet or not so I can get 299 or so of protein instead of 177. I'll see how this week plays out in weight loss. If today's numbers read true I may have to up my calorie intake to 2800. It said I weighed 188, last sunday I weighed 194. I lost 4 pounds, then 3, now 6. Hopefully the scale was just off, I'll find out tomorrow.
 
Cutting my running down to Two days per week, the fat is shedding off on this new diet. I'm down to 187 right now and I don't want to add even more calories to my damned diet. I'll see how I am on Sunday. I don't know if my metabolism is that high or what. Also I'm not losing muscle because my gains are still increasing.

I should be on the 4th hole in my belt by Sunday, woohoo.
 
A good day, found out there is a lot on my Dead Lifting Form that needs work, the power to pull is there but the form is incorrect so I'm going to put that to a stop, lower my numbers and work from there. Also forgot my straps at the house like a retard and only managed 2 of the 4 sets before my hands hurt too bad to continue on.

Squats: I think form is 100% on these. ATF all the way.

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

125 pounds for 5 reps

Incline Dumb Bells:

40 pound DB's for 5 reps

50 pound DB's for 5 reps

60 pound DB's for 5 reps

65 pound DB's....right arm did it, left arm stalled mid-point. The first rep is always the hardest and I couldn't get it, I knew if I got that first rep I would of had them but I didn't. I'm going to have to learn to kick the DB's up higher then I do now.

60 pound DB's again for 5 reps

Dead Lifts: I noticed I round my back so much it looks like a turtle shell and that I don't have my ass all the way too the floor. I know the power to pull for me exist but I don't want to get high numbers and have to correct my form then or worse, get injured. As Barney Fief would say, I'm going to nip it in the bud.

135 pounds for 5 reps. Should have just did 4 sets of these for form practice since it is so easy. I think I will do that next week.

185 pounds for 5 reps.

Assistance:

Decline Sit ups, non-weighted: 3 sets of 8 reps each.

Got my Glutamine Peptides in today, just in time because we are going to have about a 20-30 degree tempature drop over a course of 2 days here soon. It is 65 right now, suppost to snow Friday night, so if all else, I won't get sick!
 
GREAT JOB!!!!!

That diet is the best thing under the sun imo.

WELL DONE!!!!
 
I may need to add more calories in by next Sunday. I think I've said it above, I think I'm losing too fast. I talked to the nurse at work as to what my job is a low-moderate-heavy activity. He said majority of it is heavy, one or two places I do during the shift are way on the end of the heavy activity scale and one or two is lower end of moderate scale.

It could be why I'm losing so fast, as I said before I can get my pulse at work up to 180 at some stations, the one he said are very heavy in activity to the point I can't stop and even talk to someone or change a song on my MP3 Player. So I'm thinking this is accounting for so much weight loss along with the new diet.

BUt in any case, you have any idea where I could add in calories, maybe an 8ounce chicken breast in the mornings for breakfast?
 
Rabid_Goose said:
I may need to add more calories in by next Sunday. I think I've said it above, I think I'm losing too fast. I talked to the nurse at work as to what my job is a low-moderate-heavy activity. He said majority of it is heavy, one or two places I do during the shift are way on the end of the heavy activity scale and one or two is lower end of moderate scale.

It could be why I'm losing so fast, as I said before I can get my pulse at work up to 180 at some stations, the one he said are very heavy in activity to the point I can't stop and even talk to someone or change a song on my MP3 Player. So I'm thinking this is accounting for so much weight loss along with the new diet.

BUt in any case, you have any idea where I could add in calories, maybe an 8ounce chicken breast in the mornings for breakfast?
Click to expand...


Any idea where the BF is in relation to where it was initially??

that diet should shredd 1.25-1.5 pounds per week.

The HIIT cardio should be done like you seem to be doing it.

ALL OUT for 30-60 seconds followed by active recovery(lower exertion level) for 45-90 seconds.


ALWAYS add cals to the post weight training meal if possible
 
This diet is shredding 3-4 pounds a week, actually. That is with two cheat meals a week. My Belt look which I predicited would go down to the next hole by sunday, has already went down to that hole. It seems like the fat is just shredding off of me but my lifts are still gaining. I'm eating everything I posted at the same damn time everyday. I drink roughly a gallon of water a day, sometimes more but NEVER less. My AM weight on an empty stomach and after a #1 is 187.

It is confusing as hell too me and it worries me about how my lifts will be the next week, will I lose weight on my bench or not but it is a continuing trend that I grow on my lifts.
 
Rabid_Goose said:
This diet is shredding 3-4 pounds a week, actually. That is with two cheat meals a week. My Belt look which I predicited would go down to the next hole by sunday, has already went down to that hole. It seems like the fat is just shredding off of me but my lifts are still gaining. I'm eating everything I posted at the same damn time everyday. I drink roughly a gallon of water a day, sometimes more but NEVER less. My AM weight on an empty stomach and after a #1 is 187.

It is confusing as hell too me and it worries me about how my lifts will be the next week, will I lose weight on my bench or not but it is a continuing trend that I grow on my lifts.
Click to expand...


KEY PHRASE:

"lifts are still gaining"



and I mis-typed something


I MEANT 1.25-1.5 PERCENT BODYFAT per week...not pounds
 
Alright, thanks man. And my belly is shrinking at a very fast rate, it is really the last thing on me to go I believe. My back is leaned out a little bit and I am very pleased with how it looks, my forearms are very toned to the point you can see the edges of the muscle pushing through the skin. I think the only areas that really need to go now are inner thighs, my upper arms and my gut.

Thanks for the info!

You must spread some Karma around before giving it to The Shadow again.
 
Good day for HIIT Cardio for me. Starting up after my first one minute go I managed to keep my heart rate from 75% to 85% but after a few more goes at it, one minute on/off, my heart rate was barley dropping down below 85% and spiking up to 95%. 170 beats a minute to 186 beats a minute, I managed to do 25 minutes before the sweat was burning my eye balls and my legs started to get some wearing down on them, felt my thighs starting to burn so I stopped at 25 minutes because I'm hoping for a big day on squats tomorrow.
 
Excellent Day! My Dips became better as I've finally learned to keep my elbows tucked in and almost against my body, but I did them before Skull Crushers, what a mistake that was.

Oly Squats: I go abou about 2/3rd's below parallel, I don't think I really need to set my weights back to go all the way down since I'm gaining. Anyone know why I should go all the way down? I just don't want to mess up the gains I'm making while I'm cutting so I can keep a close track, when I stop gaining and even worse, lose my numbers, I know when I need to add more calories.

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

175 pounds for 3 reps (woohoo, score!)

145 pounds for 8 reps. Uphill battle on the 4 reps but I got each one of them.

Bench Press: I figured I should note that my grip is an inch inward from the O circles on the bar on all my reps. Don't know if that makes a difference or not. Still doing long enough pauses to kill any bouncing motion.

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

175 pounds for 3 reps. I can't remember if I had two 5's or two 10's on there. It was easy so I'm guessing I had two 5's on there. I wasn't able to think clearly for awhile after doing squats. I'm still doing 185 for 5 on Monday's top set since 185 was suppost to be my 3RM this week.

145 pounds for 8 reps. Was easy, didn't even struggle on the 8th rep.

Barbell Rows: Alright, form is improving.

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 3 reps. Didn't get to touch the bar to myself on the last rep, couldn't get it unless I used hip drive and I didn't want to do that.

105 pounds for 8 reps

Assistance

Dips: Set 1 - 5 reps...Set 2 - 6 Reps....Set 3 - 8 Reps. Might want to start weighting these.

Incline DB Curls: Set 1, 25DB - 6 Reps. Set 2, 30DB - 6 Reps. Set 3, 30DB - 6 reps. EZ Curl Bar was taken at the time.

Skull Crushers: 70 pounds EZ Curl Bar Set 1 - 5 Reps. Set 2 - 5 Reps. Almost had to leave the bar on my forehead on the 5th rep because dips worked my tri's so hard, or at least they felt like it and called it a day. NExt time I think I'll do Skull Crushers first instead of weighting my dips.

Still pissed I keep mis-calculating my damn weights! I do it once a week on something it seems like. Taking a piece of paper next time to keep track.
 
On the rows you will need the hip drive sooner or later - especially as you start adding weight to the bar.

GP rows are a dynamic exercise and are supposed to be a little explosive, you have to dewiegh the bar between each rep, and you must maintain a 90 degree angle. If any of these are an issue I think your hamms and lower back need more work to support this lift.

Plus as new to these lifts as you are they are all just going to keep getting easier and easier.
 
I have the 90 degree part down and I de-weight everytime. I thought hip drive was a no-no? How much Hip drive is too much, then? Because even with a little hip drive I could probably get an extra 10 on there.

I still round my back upwards a little bit, I think the main problem is I haven't learned to control my lower back with contracting it and tightening it. My legs are fine, I feel them during the rows because I do squats first but not to the point it is uncontrollable.
 
Sunday, End of Week 4 on the cutting diet. I am now down to 188 in the AM, more then likley I'll wake up 187 tomorrow but who cares. I think the weight is going to finish the massive drop off in pounds here soon, I'm averaging 3-4 pound loss each week right now.

I think I'm setting a date for the last day of cutting and it is going to be January 22nd, that will put me at a full 12 week ran program of cutting/5x5. From there I'm thinking a week off from the weights, maybe two weeks off of the diet. I'll get a better judgement in when my BF% thing gets here and I get my BF% down. I think my gut is really just loose skin because my back is decent looking right now I think. Hopefully I'll get my stuff in on Monday/Tuesday and I'll find out.
 
Good day over all, still cannot figure out my weak point in Pendley Rows.

Oly Squats

115 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

175 pounds for 5 reps

Bench Press

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

185 pounds for 5 reps

Barbell Rows

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 5 reps


Assistance

Decline Weighted Sit Ups - 10lb Weight, 4 sets for 8 reps each.

Weighted Hypers - 20lb's, 2 sets, 8 reps each.
 
That is what I'm going to work on at the house, getting in that position and just kind of being in it for a minute at a time, clenching down and tightening my back up over and over till I get the feel while keeping my back straight.

All form takes time I reckon, it took me about 5 weeks to get Squats down, but lot of it was Flexability, I wasn't bending my knees outwards, I was trying to sit on them and once I accidently figured that out, I smacked myself lol.

I'll have it learned in 2-3 more weeks, no biggie since I'm cutting ya know. I'm going to keep it at the same weight till I learn more about it, don't want to over do it and cause an injury.

On a side note, Body Fat, still learning how to test it, averaged to be 19% with my scale. I took the measurements 8 times and did the average.
 
Ran again today, 25 minutes, 3mph for one minute, 6mph next minute, switch back and forth. Pulse started at 70% and never went below 80% or 85% and still went up to 95%. Re-did my body fat a couple t imes last night, I'm going with a more conservitive measurement of 22%. I have excess skin going on right now and when I measure my stomach I also pinch on it too. Oh well, I'm going to get my wife to help me measure today or tomorrow one, hopefully today and record them on here in an hour or two.
 
So-so day at the gym, Dead lifts were too easy, Incline DB's harder then last week and squats I was struggling on.

Squats:

115 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 5 reps

145 pounds for 5 reps

Dead Lifts:

135 pounds for 5 reps

155 pounds for 5 reps

175 pounds for 5 reps

195 pounds for 5 reps

Incline DB's

40 pounds for 5 reps

50 pounds for 5 reps

55 pounds for 5 reps

60 pounds for 5 reps

Assistance:

Decline Sit Ups - 3 sets of 10

Over all bad day at the gym, stopped taking my creatine on Sunday, maybe that is why I've lost some of my gains, I'll see how Friday goes. If it goes bad I'll start back up on it.

Oh, edited for new BF% results. I was pinching only 2 inches, instructions were 3 inches. I'm 20.8%. I'm going to keep my weight updated weekly, but the new measurement of progress will be BF%.
 
First part of the day was terrible, my squats are slowly coming to a stand still. Bench is still progressing nicley but I have a feeling in two weeks my squats will halt.

Squats:

115 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

180 pounds for 3 reps. Really struggled on the 3rd rep.

145 pounds for 5 reps. Holy Hell did I struggle on the last 2 on this one.

Bench Press: 14 inches between thumbs.

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

170 pounds for 5 reps

190 pounds for 3 reps. Didn't get nice pause on the 3rd rep, I could have had it but at the time I had no one near me just incase something happened. Only me and the worker there and he went outside right when I started. 190 for 5 on monday though.

GP Rows: Oh yes, I have the form down. I watched myself in the mirror, starting Monday I am going to use higher weights at the start, watch myself in the mirror as I did them and apperntly this whole time I had the form almost right, I just lowered myself a little bit more and bam, 90 degree angle baby!

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 4 reps. Got carried away with excitement, could have down it 6 times. Very little hip drive.

105 pounds for 8 reps. Could have went for 12. Damn it feels good to have all my forms in good shape.

Assistance:

EZ Bar Curl *Bar weight factored in* - 40 pounds for 8 reps, 60 pounds for 8 reps, 70 pounds for 5 reps.

Skull Crushers - 40 for 8 reps, 60 for 8 reps, 70 for 3 reps. I hurt my left tricep at work last night and didn't think much of it until I saw the bruise, I apperntly frogged it, hence only 3 reps on something last week I was doing more of. It didn't hurt my bench but it did this work out. I had a screw gun swing back and stab my arm and it is causing it to tighten up. Surprised it didn't hurt bench.

Dips - 5 reps, 5 reps, 5 reps. Tricep didn't bother me here. Should have done 8x8x8 but I didn't think I could. I have a small mental barrier to get over before next week of this I don't think I can shit.


Over all good day. Even though Squats are beating me like a whore.
 
Okay, I did my measurements, re-did my BF% and I'm not touching this machine again. I was pinching more then 3 inches, sigh, so now I am going to have to go by inches LOST followed by this BF% done every Sunday along with my measurements on Weigh in. I'm doing all my stats today minus weight, do that on Sunday and next Sunday all 3 will be done at once.

Average I am getting on the machine with 3 inches pinched, 17.5-18.7%, done it several times and that is the lowest to the highest. I don't look it considering I still have a big gut.

All measurements unflexed

Calves - 16 inches

Thighs - 21 inches *done 4 inches above knee*

Waist - 38 inches *done exactly around belly button to back

Chest - 39 and a quater *done right across nipples*

Biceps - 13 and a quater. Wow, I had NO IDEA how small my arms were, wtf.

Forearms - 11 inches.
 
I finally have some pictures of me. http://www.PictureTrail.com/gid14184573&pathID=1630953 Password is 1184

The first one you'll see is me as Christmas, I weighed 245-250ish then, that was two years ago and I Gained 5-10 pounds before the next Christmas.

Second one is me at 225 or so in August.

Third and Forth are me at Thanksgiving a few weeks back at 194. I'm looking at my brother in the third picture because he just try to take a roll out of my hand.

Morning weigh in today was 187 again. I ate right before I went to sleep last night so that messed up a number or two. I know I lost fat because pants I bought 2 weeks ago that were tight, fit me now. Now that I have my measurements up I'll go by those every week and still post weight.

Also, don't sign the guest book for the pictures. It is my moms and I'd appreciate it if you all don't sign it.
 
Made two major mistakes today. Went to the gym on an empty stomach and attempted to rush my Bench Press to get out faster, which ended up causing me to miss my new 5RM, by a lot.

Squats: I figured I'd miss todays squats, but instead it was Bench I missed.

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

175 pounds for 5 reps

Bench Press: I usually spend 2-3 minutes resting every set, today I rushed through the first 4 with just one minute of rest. Wow, yeah, big mistake.

115 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 5 reps

180 pounds for 5 reps. Wow, last two reps amazingly hard

190 pounds for 2 reps!!@#$!$ DAMNIT. Never EVER rush this again, EVER. I should have known better. Plus my work load for the previous rep was too high, I jumped too far away from 155 while jumping way to close to 190. Lesson Learned.

GP Rows:

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 5 reps. Re-did a rep, I hit the barbell against my knees because I was paying attention to my form in the mirror and not the motion of the Barbell. Oh well, lesson learned here too.

Assistance:

Decline Weighted - 12.5 for 6 reps 10 pound for 6 reps, 10 pound for 6 reps and stopped. Two weeks back it felt like I pulled something attemtping a 20pound sit up in my lower abs, feels like it is still healing so next week or two will all be un-weighted sit ups.

Weighted Hypers

25pound weight for 6 reps, 6 reps, 6 reps.

Some good things, though squat would miss and it didn't. Learned never rush through Bench Press, and never lift on an empty stomach. I ate 9am when I woke up and fell back asleep, and started lifting at 1:30. Never again.

Also some pics of mee in 2004 Christmas, and Thanksgiving of th is year incase some people cannot get Gallery to work.
 
245-250 or so, then I gained more weight later on. I actually could have weighed more but not sure. In high school I weighed 273.
 
great job on the weight loss so far, yeah I would never rush anything. I take 5-10 mins between heavy sets, sometimes 15 if I have the gym to myself and no-one's waiting.

when you're cutting weight at that speed, gains will stall.. its inevitable but do what you can to hold onto as much strength as possible. What's the goal here, a 34" waist? Less?
 
Where ever my abs and a little bit more are. I'm hoping for 10% BF by end of January but I have no idea if that is even possible. I'm hoping I can lose 1% a week, I am running 4 times a day, lifting the other 3 as heavy as I can go. Like I say, if it doesn't feel like the last rep will fail, then it ain't heavy.

If it is 34 inch waist, I just have 4 more inches to go right now, but my chest is starting to perk up and wider. I have pictures of before I started this log for cutting, no shirt on and in my boxers. I can't wait to see the results in January.
 
Going to switch my HIIT from 3mph one minute, 6mph next minute and go like for for 25 minutes to One minute 15 seconds at 3.5mph, 45 seconds upto 12mph. Hoping it saves my legs for squats, and be able to go longer with barley any loss in pulse rate.
 
Good day, fueled it up with a medium pizza and a Litre of coke from Domino's yesterday.

Squats: Decided since they are stalled, I will be going the other 1/3rd to floor and go all the way down. Seemed easier out of all things hah. Also pushed my ass out to one wall and my stomach towards the other, made my last set easier.

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps. Hard

145 pounds for 5 reps. Felt like 115

Incline DB

40 pound DB's for 5 reps

45 pound DB's for 5 reps

50 pound DB's for 5 reps

60 pound DB's for 5 reps. Lot easier then the train wreck that was last week.

Dead Lifts: Oh yea.

135 pounds for 5 reps

155 pounds for 5 reps

185 pounds for 5 reps

225 pounds for 5 reps. First rep was a bitch, but my back was bowing upwards, lined it up for proper form on the last 4 reps and they were tough, but 235 could have been done

Assistance:

Decline Unweighted Sit-Ups: 2 sets of 8. Letting my ab rest, felt like I pulled it, as I stated a few days ago. Instead of doing them unweighted, won't be doing them at all because I want it to heal up.
 
Cutting out one serving of Flax Seed oil and one piece of bread, will take me down 250 calories. Going to see how it runs this week through it.

Cutting cardio out on Thursdays to give my legs a rest for Friday, and adding it to Sunday. Trying to figure out where to add Power Shrugs in, anyone have an idea of when I can through them in on a day? Dead lifts aren't enough trap work.

Also, I cut out my creatine about a week ago instead of taking it still, lost around 4-5 pounds of water weight. I thought only monohydrate did that? Oh well.
 
Woke up almost two hours later, woke up at 2 when normally I'm in the gym by 1. I managed to get two things done for the time I was there, had to wait on bench and I was going to do my curls, someone had the bar and someone else had the DB's I would used. Would have done GP Rows but the other BB was taken also, really screwed up my down.

On a positive note, my grip on bench is now set at 12 inch grip, is that what a CGBP is suppost to be? I took my weight down 5 pounds on my 3RM from last week to do this and damn my Triceps are feeling it. My elbows are about a 75 degree angle to my ribs and I'll work on getting them to be tucked all the way in gradually.

Squats are now completley ATF, not 1/3rd Parallel or 2/3rd. I figured since everything was stalling, I would retract EVERYTHING and do it to the fullest. I actually amazed myself doing full ATF today, my weight still went up 5 pounds!

Squats:

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

180 pounds for 3 reps

145 pounds for 8 reps. I think my first two sets, I'm aSSuming they are suppost to be warm up sets, will be going down to 105 and 125 next week, I think I could do better at the end of my sets with more reps instead of pushing myself too early with a heavier work load then should be. Thoughts?

Bench Press: 12 inches apart

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

170 pounds for 5 reps

185 pounds for 3 reps

145 pounds for 8 reps. My triceps were so worked today, that I was having to rotate my hands on the steering wheel to block the sun out with the other hand because I couldn't hold my arms up for longer then 30 seconds.

NO assistance! Damn :worried: I will do them tomorrow before I run. Today was a great today, even though rushed.

I may be stalling out, but god damnit I'm still winning!
 
Weighed in at 188 pounds, no loss in weight, but.

Calves - 16 Inches

Thighs - 20 Inches

Waist - 37 Inches

Chest - 39 and a Half inches

Bicep - 13 and a Half Inches

Forearm - 11 Inches

Chest grew a quarter inch as did my bicep. My waist and thigh both lost an inch. I re-took all measurements 5 times to be sure hah. I can see the loose skin, was afraid it was going to hurt my waist measurement. All measurements are done cold, not flexed.

Also taking a break from the diet this week, kind of. Still eating all my food but I may be eating extra servings of bread. Big week at work this week and I have to be fueled for it, no way around it.
 
Wow..you look great in the pictures above. I think you are definitely retaining a lot of the muscle you had under the previous fat as your chest is definitely sticking out nicely. Congrats on the weight loss..pretty soon you will be bulking again :chomp:
 
poysyn said:
Wow..you look great in the pictures above. I think you are definitely retaining a lot of the muscle you had under the previous fat as your chest is definitely sticking out nicely. Congrats on the weight loss..pretty soon you will be bulking again :chomp:
Click to expand...

In high school I had a 8 month lifting spree, had a Home Gym for Christmas. All the blocks together totaled for 293 pounds and I was benching that for two sets of 5, then three sets of 10 for 180. Then three sets of 15 for 150, and then three sets of 20 for 60 pounds. Although the weights were wrong, I think my chest grew and I'm somehow going off of that. Yes, I know I lifted wrong back then also lol.

Ya, if I can keep losing an inch a week, I'll probably be done in 4 weeks giving that this week isn't a diet week. Goal is January 22nd to stop cutting and goto Maintenance level but we'll find out and see what happens.

Edited: Never mind, cannot get it to upload. Will try to figure out why, it was of when I weighed 225 or so'ish pounds in August of this year compared to now. I'll try it again tomorrow.
 
Last edited:
Good day, missed 5th rep on bench. Maybe I could have done it, no Spotter so I didn't want to risk it since 4th rep was so hard. I didn't want to have to bounce it off of my chest or only bring it 3/4ths of the way down, if it isn't a full rep I'm not going to do it or count it.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 5 reps. Woo still ain't stalled. Maybe in two weeks my squat will pass my bench.

Bench Press:

95 pounds for 5 reps

115 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 5 reps

185 pounds for 4 reps. I'll repeat it again this Friday or Saturday. I have to go into work an hour and a half early, we'll see when I can do it

GP Rows:

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

145 pounds for 5 reps. Stopped here because I noticed I'm pulling the bar to my nipples and not my upper/mid abs. I think I'm hunkering down to close to the ground and I guess I've been doing it all along. I'll watch some videos again tonight see what I'm doing wrong and all that. I'm sure it is a minor tweak I need to make.

Assistance:

No Weighted Abs, letting my lower abs repair from apperntly straining them.

Hyper Extenions - 2 sets of 6 reps with 25 pound weight to Forehead.
 
Rabid, you're doing great man! I'm happy to see all the progress, btw your weight loss in your pictures is very impressive! keep up the hard work and dedication.
 
Rabid_Goose said:
Going to switch my HIIT from 3mph one minute, 6mph next minute and go like for for 25 minutes to One minute 15 seconds at 3.5mph, 45 seconds upto 12mph. Hoping it saves my legs for squats, and be able to go longer with barley any loss in pulse rate.
Click to expand...


GREAT JOB MAN!!!!


Keep it up like we talked about
 
ZGzaZ said:
Rabid, you're doing great man! I'm happy to see all the progress, btw your weight loss in your pictures is very impressive! keep up the hard work and dedication.
Click to expand...

Well this week I am going to attempt a full clean 7 days till Sunday. Attempt, I'll probably have a burger or something haha. I wish I had the gains you were getting, hopefully in February I'll be bulking, I want to get to a 34 inch waist, maybe 32, not sure exactly how low I can go with my frame.

Going to get up earlier then usualy Shadow and do a nice little 15 minute walk after my weight sessions this week. See if I lose any more off of the waist and throwing in the things you mentioned on Thursday/Saturday.
 
Be consistent and the weight will continue to fly off....when it slows - there are things we can do to tweak that...

UNTIL then......keep at it.
 
The Shadow said:
Be consistent and the weight will continue to fly off....when it slows - there are things we can do to tweak that...

UNTIL then......keep at it.
Click to expand...

Bench has already given into Stalling. But I think my squats are going to keep growing, as will my Rows and Dead Lifts. So over all I'm still gaining.
 
Rabid_Goose said:
Bench has already given into Stalling. But I think my squats are going to keep growing, as will my Rows and Dead Lifts. So over all I'm still gaining.
Click to expand...

Consider to adding close grip benchs and switch to icncline bench to see if it will respond
 
I switched to Close Grip and I do Incline Dumb Bells on Wednesdays. I switched to CGBP on Friday during my big day, I should have waited till Monday, but I did it anyways. I think it is responding because I got that 4th rep up, struggled hard but if I didn't pause I could have had that 5th rep. I think I'll be doing 190 for 5 reps next Monday, I'll see if I can do 190 for 3 this Friday. I use my triceps a lot at work so they already come into the gym having been worked. One station you have to push forward hard to get the Trim Cover for the seat to stretch out and it is like doing skull crushers for the times you're doing it. I do it roughly an hour total each night spread out over 2 hours. The week I had off of of, we do week on week off for that station, the gym was easier.

Only Incline Bench Barbell wise I could do would be in the Smith Machine.
 
Good day at the gym, everything had a one second pause in it. Glad I'm sticking to the pause.

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 pound DB's for 5 reps

45 pound DB's for 5 reps

50 pound DB's for 5 reps

60 pound DB's for 5 reps. I almost stalled at the bottom, I let my elbows come down as far as possible and pause then press, but it is getting easier. I think I will stick with the 60 for 5 on next week, but then go 40/45/55/65 the week after that. We'll see.

Dead Lifts:

135 pounds for 5 reps

155 pounds for 5 reps

185 pounds for 5 reps

235 pounds for 5 reps. God this felt good to rip this off of the floor. Finally doing something with Four 45's + some extra weight. Even though it is Dead Lifts, still makes me happy.

No assistance, letting my abs get a healing break since I pushed them too hard. I will try un-weighted on Monday, if I feel the slightest little tear I'm stopping it for another week.
 
I liked today, I was rushed, no rows because it was busy before the Holiday. I'm pissed that I've had a screwed up diet all along because of one minor detail but that will be fixed by next week. I'm going to get my before pictures from 5 weeks ago done at Wallie World and have my wife take pics of me now and see if I've had any improvements even with a screwed up diet. I did my macro-nutrients wrong, I was on a 30/20/50 diet, I didn't know it was based on the calories it contributed, I thought it was based on the grams purley and soley. Oh well, live and learn eh?

I didn't stall out on Squats, AT ALL, it looks like it. I'm actually very proud of myself. Wednesday I decided I'm going till I cannot go any lower with a small pause, even though the last two inches of sinking down take out any momentum I may have. It looks like I stalled, but I didn't! I'm going full blown ATF now, I thought I was going 2/3rd down before, but apperntly it was 1/3rd, even though it seemed preddy damn far down. I didn't know I could squat down that damn low.

ATF Squats:

95 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

165 pounds for 5 reps

185 pounds for 2 reps. I turned my 3rd rep into a partial GM to get it the rest of the way up but it isn't being counted as a rep at all.

140 pounds for 6 reps. Jesus Christ these ATF Squats really take it out of my legs. Coming home I put one leg two steps higher then my other and pushed myself up, my thigh felt like pudding.

Closed Grip Bench Press: Work is hurting my right tricep, which was the one that locked out on me for my 3rd rep of 190. My chest is able to take it but work is really causing my right tricep to get worn down before I do my lifts. I need to find a way around it, only way I know around it now is just making it stronger.

95 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

165 pounds for 5 reps

190 pounds for 2 reps. I was 3 inches away from lock out and my right arm just couldn't press. I'm still proud that I had one second pauses on the other 2 reps. I like to stick to my saying. I'd rather lift like man and look like a bitch than too lift like a bitch to look like a man. Those pauses make a world of difference.

140 pounds for 8 reps. Burn baby burn!

GP Rows: Busy gym, all BB's were taken. 2nd Friday in a Row I missed them. Next week I will be getting up, or attemtping, at 11am or at least to be in the gym by 12:15-12:30 instead of 1pm to get all my equipment.

Assistance:

EZ-Curl Bar + 20 for 8 reps...+30 for 8 reps...+40 for 8 reps.

Dips = Unweighted but as far down as I can go with pause at bottom. 6/6/6

I think today was a great day. I'm going to throw in Dips again on Tuesdays I think, or maybe Mondays. I need to find a way to build Tricep strength up so it isn't fatigued at work. Also, no Skull Crushers, letting something heal up when I thought I felt a tug from them in my left arm. They'll be back with Abs next week.
 
Okay, I'm back. Gym was closed on Monday but I was busy anyways so I'm repeating last Wednesday and Friday as to not screw anything up. I put on like 8 pounds of water weight from all the gorging I did, I swear I don't think I ate a meal that was under 2,000 calories over 4 day period.

Today was good, my squats became a little bit easier as I push my chest out far enough that the bar travels to the middle of my foot instead of the back of it, feels like I can use more of my thighs without coming off balance.

Squats:

95 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

140 pounds for 5 reps

Incline DB Press

40 pound DB's for 5 reps

45 pound DB's for 5 reps

55 pound DB's for 5 reps

65 pound DB's, couldn't get them. I thought I'd go for 65's today but I struggled really hard on getting them kick backed into position. I think I might be doing the Incline bench on too high of a setting.

60 pound DB's for 5 reps

Dead Lifts

135 pounds for 5 reps

155 pounds for 5 reps

205 pounds for 5 reps

235 pounds for 5 reps. Woo boy do I feel it in my lower back, tight as hell.

Assistance"

Decline Unweighted Abs - 2sets for 8 reps. Not pushing my abs just yet, I didn't feel the tear today so Monday I will do them unweighted for 3 sets and see how it goes.

Good day, legs shakey as hell from the Dead Lifts.
 
HIIT Cardio session, empty stomach. I did first 12 minutes with 2% Incline, 4 minutes at 1%, rest just flag ground. Seems my calves don't like the incline part so I'll build it up with them. The new Interval I'm doing is better than the last one, burn more calories faster with it and it is easier to stick with. 3.5mph first One minute 30 seconds, 12mph for 30 seconds.
Barbell Shrugs:

135 pounds for 12 reps, held for 3 seconds at the top

155 pounds for 10 reps, held for 3 seconds at the top

175 pounds for 10 reps, held for 3 seconds at the top.

I tried doing DB Shrugs but, it felt like I didn't get any range of motion at all on them, with light weight or heavy it didn't feel like I was moving my shoulders up hardly at all.
 
Last edited:
Gym is closed yet again, on this Monday. So I'm going to have to re-do this week again, again. Bunch of assholes up in there.

Anywho, going to study those two films for G.P. Rows tonight, refigure some stuff out and all that good stuff. Going to add in Chin Up's into my routine, not sure when is the best time, any advice is good. Last week of skipped Skull Crushers, hopefully whatever tugged on my left arm is better.

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. Could have done 4.

140 pounds for 8 reps. I felt like breaking on the 8th rep.

Closed Grip Bench Press:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

165 pounds for 5 reps

190 pounds for 3 reps. Had a spotter so I went after the 3rd rep, otherwise I wouldn't have. He had one finger from each hand on the bar but other than that, no help. Almost stuck at mid-point.

140 pounds for 8 reps. Was a breeze, could have done 12, easy.

G.P. Rows Not posting the weights on these since I need a major configuration on them. I've probably done 12 Form/Technique changes since I started but it's a learning process and a cutting one.

Assistance:

Curls: Ez-Curl bar +10 for 8, +30 for 8, +50 for 6

Dips: 6 reps, 6 reps, 6 reps. Struggled hard on last rep each time but got them. I could have done like the other guy, do 20 reps for 1/5th of the way down and be super awesome.

Will be posting my new diet sometime this weekend. Some won't like it but it is the only way I can get my carbs and protein in. Will have a Protein Bar and two shakes during the day, that really only leaves me 3 real food meals.
 
HIIT for 17 minutes, but I drunk too much water before I got on the Tread Mill and my side started hurting pretty bad. So I just went to the Incline Hill setting for 10 minutes.

3 Second Concentration Shrugs

135 pounds for 12 reps

155 pounds for 12 reps

175 pounds for 12 reps

Chin Ups

Wow, I had to use the weight assistance on these, it feels like my arms are WAY too weak, so I'm going to do these 3 days a week and slowly build up the strength to do them.
 
Finally got my new diet set up, not really happy with the foods but I'm going to run it for about 14 days and see how it goes, see if I need to take out the Protein bar in the morning and add in Chicken and Oats.

The new numbers for my diet are

2300 Calories....247g of Protein...173g of Carbs....74g of Fat.
42% 30% 28%

I think only around 8g of Fat is Saturated, no Trans of course. I should have around 15 mono and 15 poly fats in there if I worked it out the way I wanted. I may add in 200 more calories, but will probably be protein Calories if I can find a meal to stuff in more Protein. My old diet just had 170g of Protein in it, I'm hoping the almost 80g of Protein added into this diet will be noticable in my lifts.

Gym is closed Monday, but Tuesday I'll be Curling/Chins and Running. Repeat of last week and of last week again =(.
 
Went to run today, barley did 20 minutes of walking. Really wasn't feeling it, I had like 6 slices of birthday cake last night and a small thing of Ice cream my wife bought and had to eat it. Too much damn sugar. Did some assisted Chin ups and 2 sets of 5 reps for Dips, and EZ Curl bar again, 20x5, 30x5, 50x5.
 
My training has been thrown off, WAY off because of the gym being closed on Monday. I decided just to take this week off till the weekend for cardio and weights back in on Monday. Adjusting to my new diet right now and I have to say it is great. Last one I felt kind of bogged down because I screwed up my macros but now, I'm getting quite a few carbs in and it is helping out a great deal.

May raise the numbers up in my diet in two weeks, I'm still shedding poundage from the Over-Eating that was Christmas and it is blurring up the numbers. I do have to say with this week off so far my legs seem to be thicker now or grown a little bit that is noticable
 
Alright, gym is open on a Monday for the first time in two weeks and I finally got to actually lift. I haven't lifted in the past week and it has put a severe blow to my numbers on my lifts, nothing felt right and my squat form has went back to the nasty form I had because I forgot what I was doing.

On a side note I went lower weight on my G.P. Rows and I finally felt how much your Hamstrings will burn when done right. It seemed like the weight was easier to pull from the floor each time when done in this new position, I Guess I wasn't sticking my Rear far enough backwards.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 1 rep. It felt terrible, the bar didn't feel heavy but where my legs haven't been put through anything in the past week they freaked out and I didn't want to push them. Didn't like the thought of them pushing back.

Closed Grip Bench Press:

95 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 5 reps. Last rep was a struggle, apperntly the week off actually helped me a lot in a way when it comes to form on this one. My elbows were tucked on all the lifts, used to I had a problem with keeping them tucked to my sides and had them at a 45 degree angle, now it was like nothing.

G.P. Rows

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

125 pounds, again, for 5 reps. I was very satisfied with my form after studying the videos over and over. It seems like you have to push your ass out like you are at the end of a Good Morning, at least that is what it looks like. Once I did that my thighs were on frigen FIRE but the lifts were so much easier. It seemed like my back was able to handle the loads a ton easier in this form.

Assistance: MY abs are healed up and ready to go

Decline Unweighted Sit Ups - 10x10x10x10

Good Mornings - I only worked with the bar today, focusing on form for the first week or so. I have to figure out how the hell I keep the bar from rolling down my neck when I go down.

Dips - 5x5x5. Trying to get better Tricep strength, so Mondays and Fridays will be Dips.

Chin Ups - 3 reps and then 2 reps. Going to do them again on Wednesday.
 
Great day, took a NOS product I have about 5 servings of it left and haven't taken it in like three months. Decided to give her a go and damn, came close to puking when I super-setted my Squats and Incline DB Press. Was trying to shave time off so I'm super setting my Squat with Incline on Wednesdays and also help me get my heart rate up while I'm at it. I also took my Incline level down one notch, so it is half way between flat and full Upright, I was doing it one notch from Upright and then I noticed it was almost just shoulder pressing. So I took it down one more notch and bam.

Squats: Doing better at getting my form back. I'm suppst to break with hips and knees but at the very bottom, do I use my hips first to bring myself back up, like to break myself from the depth?

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

140 pounds for 5 reps

Incline DB Press: Super setted with Squats.

40 pound DB's for 5 reps. Cake

50 pound DB's for 5 reps. Cake

60 pound DB's for 5 reps. Not bad

70 pound DB's for 5 reps. Struggled on getting them up and pushing for the first rep, but after that they weren't hard. They were easier then two weeks ago on 60 pound DB's on the notch higher. My titties are exhausted from this.

Dead Lifts: I was exhausted by my last set on these and had to stop there. My form was getting shotty, very shotty and I felt something wanting to tug. My groin pull is almost healed up, I have had to alter some stuff at work which is helping it heal faster, a lot. It seems I'm wanting to put all my weight at work on my right leg and pivot on it all the time so I stopped that and my leg feels 100x better.

135 pounds for 5 reps

155 pounds for 5 reps

205 pounds for 5 reps
I'm seriously considering doing 135 reps for 4 sets, each set as many times as I can lift it as a way of cardio. I may put a Barbell Complex Movement instead of Dead Lifts, any input?

Assistance:
10lb weight to chest on Decline Abs for 10 reps. Then as I turned to sit back down, some guy hurry walked and got on it and just ignored me. He did a set, another set, another set and wouldn't get off of it so instead of just smashing him in the head I walked out. NOS product doesn't help my temper, that is for damn sure.
 
I was lazy on getting my calorie intake over the past two weeks, some days were around 1800-1900 calories which is extremley low for what my day calls for in the energy department. Some days I was lucky to hit 2500 calories when I CHEATED. If anyone needed proof on how much damage a low calorie intake does to your lifts, I have that proof.

I also lost 2 pounds so far since Sunday which is more proof that my calorie intake needs to be raised, just have to find a way to do it. I guess in the morning I may have cottage cheese and almonds and that'll give me a nice little boost in that department. And add another half cup of oats to my protein shake and that should have me at around 2600 or so calories. I just want to shave a pound a week so, we'll see how far I have to go up.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds...I got to the bottom and had to put it on the saftey bars. There was no way in HELL I could have lifted my way out of the hole. Three weeks ago before the gym screwed me over with closing on some days, I was at 185 for 3. I don't have any fuel to fire off anything right now.

CG Bench Press:
95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. I struggled hard on the last 3 reps as if it weighed 180+ pounds.

140 pounds for 8 reps. I struggled on these too for the last 3 reps was an uphill battle. I didn't even bother with the 180 since the weights were so heavy for 160.

GP Rows:

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 3 reps

105 pounds for 8 reps

Assistance:

EZ Curl Bar + 20 pounds for 8 +30 pounds for 8, +50 pounds for 7

Dips with just BW - 6x8x10. Dips got better though, I guess since I didn't get to do the heavy weight on Bench I was able to fire more off.

Well, another lesson learned today, eat. Eat. And after you're done, eat a little bit more.
 
You must log in or register to reply here.

Similar threads

Dr_Strangelove
Approved Log TRT Training and Lifestyle Journal
Replies
18
Views
1K
the_alcatraz
the_alcatraz
GetToDaChoppa!
Approved Log Pre-Gear Training Log, Cardarine then Testosterone
2
Replies
169
Views
22K
Noah Wixx
Noah Wixx
FishyAnchovy
Approved Log My Orals-Only Pre-Cycle LOG
Replies
21
Views
4K
MUSTANG_18
MUSTANG_18
C
Help me come out of a fast
Replies
39
Views
5K
RoySimpson
RoySimpson
sondeVrie
Approved Log Dianabol solo first cycle Log
Replies
84
Views
20K
the_alcatraz
the_alcatraz
Top Bottom