[quote]mrodock wrote:
Different program, but the hard work is a constant. You will go far. [/quote]
That’s for sure man ;), thanks
[quote]bignate wrote:
if you have that last 10-20 pounds left and youve been cutting for a while i would suggest,
eating maintanance for 2-3 weeks then resuming cutting, that way when you back to cutting you dont have to go so extreme in the beginning to see results as your body will be used to a higher calorie intake. Its like restarting you cut, remember how easy the first 10 pounds come off? it should have an effect similar to that
[/quote]
yeah i remember my first lost pounds, it was the beginning of something really serious :).
Actually i come from a 2 week break from diet, lots of carbs, actually i had a whole pizza!!! (damn i really enojoyed that though i felt really guilty after having it) and such thing for two weeks.
So today is my return to the diet, i hope this helps a little bit, actually i gained like 4-5 pounds, but i think most of it is water and glucose weight (body measurements still the same, so no fat gain).
and actually my long term goal is to hit a lean 190pounds.
yesterday’s training session.
DC
A2
Incline DB BP
1x9x18kg’s
1x6x23kg’s
1x5x28kg’s
1x7x33kg’s (went to heavy and couldn’t RP the DB’s)
1x14x30.2kg’s RP
7 4 3 (will work on more reps instead of more weight)
DB military press
1x9x16kg’s
1x6x20.5kg’s
1x15x23.2jg’s DB’s RP
8 4 3
Close grip BP
1x7x49kg
1x6x64kg
1x11x74kg RP
6 3 2
Chin ups
1x3
1x5
1x19xbw RP
10 5 4
5 3 2 (reps without touching the floor between reps)
DB row
1x6x34kg
1x5x44kg
1x4x51.2kg SS
1x10x44kg SS
HG handgrippers
1x5x150lbs
1x8x150lbs
1x5x200lbs
1x8x200lbs
1x10x200lbs
today i woke up and knew that it was time to go back to track, so i weighted my self and weighted 101.5kg or 223.3lbs. Waist measured 116cm, not bad considering that i had a lot of food (waist still the same).
Then
Metabolic training session
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x6x50kg
1x5x50kg
1x4x50kg
1x3x50kg
1x2x50kg
1x1x50kg
75 seconds rest between sets
Lowering the volume of these sessions was a great idea, i recover quickly and i’m able to perform more of these sessions trough the week.
my hams are still a little sore, and just thinking about tomorrow’s widowmaker makes me want to cry ;).
TC
DC
B2
*DB curl
1x9x11kg’s DB’s
1x7x16kg’s
1x17x20kg’s RP
8 5 4
E-Z Reverse BB curl
1x7x20kg
1x7x25kg
1x10x30kg SS
*Partial Standing BB calf raise
1x20x79kg
1x11x113kg
1x15x131kg SS
*Box squat
1x5x69kg
1x5x103kg
1x3x117.5kg
1x5x126.5kg SS
1x20x103kg WM (wtf)
*Romain DL
1x7x62kg
1x6x92kg
1x10x112kg SS
Damn, widowmaker was a real challenge, at the third rep i was thinking that i was not going to make it to the tenth rep, at rep number ten i was almost crying, at rep 15 i was wondering wtf i was doing that, but i DID IT!! let’s go for that 140kg widowmaker.
Today’s training session.
Metabolic training session
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x6x50kg
1x5x50kg
1x4x50kg
1x3x50kg
1x2x50kg
1x1x50kg
75 seconds rest between sets
yesterday morning
Heavy bag session.
5 normal rounds (3 mins)
2 barelnuckle rounds (90 seconds rounds)
1 min rest between rounds
Today’s
DC
A3
Bench press
1x10x29kg
1x8x39kg
1x6x46kg
1x5x69kg
1x3x78kg
1x11x80.2kg RP
6 3 2
Up-right row
1x10x20kg
1x8x30kg
1x5x40kg
1x17x45kg RP
10 4 3
JM press
1x8x29kg
1x5x39kg
1x20x93kg RP
10 5 5 (issues with technique)
Lat pulldown
1x10x30kg
1x8x60kg
1x17x71kg RP
9 5 3
Inverted BB row
1x7x69kg
1x6x84kg
1x5x93kg
1x6x102kg SS
1x11x93kg SS
HG handgrippers
1x10x150lbs
1x5x200lbs
1x8x200lbs
Forced reps (negative)
1x2x250lbs
1x2x250lbs
Later i’ll hit the heavy bag.
Guys i’ve been reading and reseraching about diets, only two convicedme, the cresh diet (less tahn 1000 cals a day) and the zig zag diet, obviouslly i’ll try zig zag diet in stead of a crash diet.
Also it wll be a mental relief to be able to eat a little more more frequently, i’ll take this as a little not so break (exercise will be the same).
today morning
Heavy bag session.
5 normal rounds (3 mins)
2 barelnuckle rounds (90 seconds rounds)
1 min rest between rounds
ok so today is saturday and i’m really desesperated, mi diet is taking me to nowhere and i’m getting tired.
What do you think about “the anabolic diet”?? the cutting phase of course
has anyone succed with this diet?? i’m really interested because i’ll finally be allowed to eat some real foot while losing fat and maybe gain some muscle.
I need your opinion on this one guys, i’m really interested on doing this one (i’ll spend some hours on the anabolic diet thread)
TC
ufff, damn the threads about the anabolic diet are LONGGGGGG, but what a good read, definitely will follow the AD principles.
I can’t say that i will follow the AD to the letter, i just can’t afford all of that food, but i think i got an acceptable menu that follow the spirit of the diet.
Meal one: 3 fried eggs 25gr of bacon protein shake
meal two: Protein shake 2 eggs 20gr of bacon
meal three: 4 fried eggs 25 gr of bacon
meal four: Protein shake 100gr of meat
meal five: 100gr of meat 3eggs
also will count the oil i use to cook the eggs and maybe will add little mayonese (still way below maintenance) and will add some veggies.
If it’s too much food for 5 meals i’ll split it into 6 meals.
around 2500kcals, let’s see if this works (i know it will).
TC
Damn today was a good day, i went to the downtown center for check something about my military service, and there were some old firend from when i played football (like 1 year ago) and they were amazed, they told me that i had “disapeared” that i was almost lean, (damn when i was the left tackle i was kinda pathetic, really obesse and really unfit).
Today’s training
DC
B3
xxClose grip EZ bb curl
1x8x20kg
1x7x27.2kg
1x5x35kg
1x11x40kg RP
6+3+2
xxPinwheel curl
1x10x11kg’s
1x7x16kg’s
1x13x20kg’s SS
xxStanding partial BB calf raise
1x15x79kg
1x12x113kg
1x20x131kg SS
xxFront Box squat
1x5x69kg
1x5x79kg
1x4x88kg
1x6x95.5kg SS PR!! since ever
1x12x69kg SS
1x10x69kg SS
damn it was really dificult on my shoulders, i don’t think i’ll complete the widowmaer with front squats any soon.
xxGliding leg curl (on the article “12 hamstring exercises for hardness”)
1x5xbw
1x9xbw
1x22xbw RP
12+6+4
A1
Incline Bench press
1x9x39kg
1x8x49kg
1x6x59kg
1x4x70kg
1x11x71.2kg RP
6 3 2
Military Press
1x8x29kg
1x8x39kg
1x4x46.2kg
1x12x53.5kg RP
Triceps pressdown
1x10x20kg
1x6x27.2kg
1x15x32.5kg RP
9 4 2
Pull ups
1x3chins
1x3
1x5
1x19xbw
10 6 3
4 2 1
BB row
1x9x59kg
1x8x79kg
1x5x93kg
1x5x104.5kg SS
1x11x93kg SS
damn, i’ve been having a hard time, it’s been really dificult to follow the diet and training, i’m taking some days off the diet (of course between my limits to not regain weight).
and i’m seriously doubting that DC is for me, i’m barely benching 80kg, that’s fucking nothing, i think i have more busisness trying to increase my lifts rather thatn doing DC.
ok guys, i’ve hit bottom, i’ve been on this plateau for more than 1 month, and that’s over.
I’m going to need your help, your support, your brotherhood.
I’ve started a really hard and nuts diet, a PSMF diet, i read Lyle’s McDonald book and researched a lot, i also read a lot about the V-Diet (of course i’d do it if i could afford it, but i can’t), so with those principles i’m gonna follow a very rigid diet for 4 weeks (or more if i have to).
My diet will be ridiculously low in cals. it will be 6 protein shakes a day (50gr of whey per shake) and one serving of 100gr of sardines (also lots of green veggies and cold water).
yep, that is less than 1300 cals a day, for a 218 pounder.
I will religiously post and record all of my meals and exercise sessions, and i’ll be completely honest, so if i start to deviate or droppig my balls off i want you to bash me, to yell at me.
So tomorrow i’ll start with the diet and won’t stop until i don’t have a gut anymore (will have refeeds).
my last two weights sessions.
Squat
1x7x49kg
1x8x79kg
1x6x96kg
1x4x118kg
1x5x127kg
1x5x131kg PR!!
Box squat
1x6x110kg
2x8x115kg
BB calf raise
1x12x96kg
1x10x127kg
1x12x140.5kg
1x15x140.5kg
1x14x140.5kg
GHR’s
1x5
3x9xbw
last one i did.
1A)squat
1x7x49kg
1x8x79kg
1x6x96kg
1x5x115kg
1x5x127kg
1x5x132kg little PR!!!
1B)weighted Pull ups
1x3 chin ups
1x5xbw
1x5xbw 4.5kg
1x5xbw 8kg
1x5xbw 15kg (touching floor between reps, but it was a PR!!)
2)Bench press
1x9x39kg
1x5x59kg
1x5x74kg
1x3x79kg
1x5x70kg
i don’t know what happened, but my bench went down like 20 pounds (literally), so i’ll start over.
3)BB row
1x8x69kg
1x6x84kg
1x5x98kg
1x5x107kg
Keep pushing my man, you WILL do it!!!
[quote]mrodock wrote:
Keep pushing my man, you WILL do it!!![/quote]
You can bet on it!!! Thanks man
Today’s training session.
- Front squat
1x7x39kg
1x7x59kg
1x5x79kg
1x5x90.2kg
1x5x95.2kg PR!!!
2)Push press
1x8x29kg
1x6x39kg
1x5x54kg
1x5x64kg
1x2x69kg
3A)Dips
1x3xbw
1x5xbw
1x5xbw+5kg
1x5xbw+7.5kg
1x5xbw+10kg
i touched the floor between reps.
3B) BB curl
1x8x20kg
1x7x27.2kg
1x5x37.2kg
1x5x40kg
1x5x42.2kg.
Good session, this is the kind oftraining i should have done these last weeks, anyway i’m breaking PRs.
So what can i say?? This diet is HARD!!, really hard.
Meal one: Protein shake (50gr of whey) 500ml of water
Meal two: Protein shake (50gr of whey) 500ml of water
Meal three: Protein shake (50gr of whey) 500ml of water
Meal four: Protein shake (50gr of whey) 500ml of water
Meal five: Protein shake (50gr of whey) 500ml of water (not yet)
Meal six: Protein shake (50gr of whey) 500ml of water +100 gr of sardines. (not yet).
ufff
TC