every time I look at this picture I think of these guys training over in Africa with spare parts from burnt out cars it makes me want to go deadlift a Volkswagen.
[center]May 3, 2011[/center]
BB Squats: 24011 25011 26011 27010 2807
BB Calf Raises: 22520
Well, last week I got 10 at 240, 10 at 250, and 8 at 270, so I’d say there’s some progress here. Next week I’ll start with 250. My short term goal is to be at 300 for a set of 10 in the next month or so. I did the set of calf raises just so this workout wouldn’t just be 5 sets of high rep squats. My ass, quads, and hams were still sore a tad on Friday morning when I would deadlift, but it didn’t effect my numbers any.
[center]May 4, 2011[/center]
Evil 7 Complex: 105 lbs.
did it a bit faster than normal, was gassed after. Next week my upper body plyo work will be done on this day after the complex.
[center]May 5, 2011[/center]
[center]Cincrow De Mayo[/center]
BB Incline: 21510 2206 2057
Pullups: BW9,7,5
DB Incline: 1006 1004
Cable Rows: 1608 1507
I think the low carb thing is finally starting to wear on me. All this week I’ve felt like I’m in a fog. No pop, no energy…listless. I’m at the point where I’m a shade under/at 100 net carbs on my high days, and around 50 net on my low days. First time in my life I’ve been this low on carbs for this long. I may do a refeed on Tuesdays from now on, just a small one, since my heavy upper and high rep squatting are done on Mondays & Tuesdays respectively.
[center]May 6, 2011[/center]
BB Deadlifts: 33010 34010 3508 3608
so. f’ing. sore.
Since I get questions about how the cut is going, I thought I’d post some thoughts before my workout this evening.
The cut is going well; the old axiom that the first place you add fat is the last place you lose it is holding true for me. My ass ends up plump first, even when I was at 10.5% bf and had red hawt myspace abbzz I still had a plump ass. After that I start to accumulate it on my hamstrings, then lower back, then stomach, then slightly on my arms, although the only way I can tell is I can’t see the veins running down my biceps anymore. I can see them again now though, and the fat on my stomach is coming off, I can actually see my serratus again! Welcome back serratus, good to see you. Ass…still huge. I need to weigh in tomorrow morning, I think I’ll be around 217-218. My old jeans STILL don’t fit, and I’m starting to wonder if they ever will. It’s not my ass, I can barely even get them up to my ass, it’s my quads/hams that just too damn big for them! Same with a lot of my shirts. I don’t really see any more fat on my arms/chest/upperbod that can come off, and many of my shirts still don’t fit. Especially my button downs/dress shirts.
Re: Diet. Im really clamping down now, reducing fat as well as carbs. Cut out 1 Tbsp. of EVOO in my morning shake (I usually put 2 Tbsp in), also reducing walnut intake to 1 oz. per day instead of 2. Also, on upper body days I cut out the large apple I was eating that accounted for like 25g. of carbs. I don’t have the exact numbers off the top of my head, but on conditioning days I’m around 2500 cals and 40 net carbs, and training days around 2600 & 80 net. Last week I also realized it’s going to take some getting used to being that low on carbs…I felt like I was in a fog all week! This week’s a little better. But I still may do a mini refeed on Tuesdays from now on. I do heavy upper body, and then high rep squatting on Monday and Tuesday respectively, so glycogen is probably pretty depleted after those two workouts.
What I would do differently: I definitely was too slow to strip off the calories for the first few steps of the cut. I could’ve definitely gone 4500-4000-3500 in the first 3 weeks. I just wasn’t sure how used my body would be to the excess calories, or where my maintenance points would be, so I was cautious. I want to protect the LBM I gained 
So yeah, I expect results to amp up over this week, as I lock in the low carb and lower fat diet. Still aiming for around 205 @ 8% or so. I’ll see how I look when I get to 210.
[quote]AccipiterQ wrote:
[center]May 3, 2011[/center]
BB Squats: 24011 25011 26011 27010 2807
BB Calf Raises: 22520
Well, last week I got 10 at 240, 10 at 250, and 8 at 270, so I’d say there’s some progress here. Next week I’ll start with 250. My short term goal is to be at 300 for a set of 10 in the next month or so. [/quote]
Race ya
[quote]caveman101 wrote:
[quote]AccipiterQ wrote:
[center]May 3, 2011[/center]
BB Squats: 24011 25011 26011 27010 2807
BB Calf Raises: 22520
Well, last week I got 10 at 240, 10 at 250, and 8 at 270, so I’d say there’s some progress here. Next week I’ll start with 250. My short term goal is to be at 300 for a set of 10 in the next month or so. [/quote]
Race ya[/quote]
you’re on!
Alright, I checked, here’s my calorie breakdown:
Leg Days (Tues/Fri): 2649 Calories, 119F/113C(net)/258P
Upper Body Days (Mon/Thu): 2524 Calories, 118F/86C(net)/257P
Conditioning Days (Sun/Wed): 2616 Calories, 157F/43C(net)/237P
The conditioning on Sunday I do after I get up, having only taken one scoop of protein and water.
[center]May 8, 2011[/center]
24 KG KB Swing Tabata: 12, 12, 12, 12, 12, 12, 12, 12
High Box Jumps: 30,30,31
Wheel Rollouts: 3
Palloff Presses: 453 503 60*2
notes: Enjoying this conditioning day setup very much! I have to take a few minutes after the tabata on account of being exhausted, usually I slump against a squat rack and just wait til my vision comes back to normal. If I was doing something like front squats on the tabata I couldn’t do the box jumps. I cannot WAIT to start sprinting. The weather in Boston so far this month has been cold and rainy. I hope this isn’t a repeat of the summer of 09.
[center]May 9, 2011[/center]
BB Flat: 2655 2705 2755 2803
Pullups/Dips S.S: BW9/BW7 BW6/BW6 BW5/BW6 BW4/BW4
Voyer Shrugs: 507 606
notes: I had never benched above 300 until recently, so I kept doing it pretty far into this cut, doing 1-3 rep sets. I need to keep my rep base up though and work in the 5 rep range. Followed up the flat benching with a pullup/dip super set. The dips hurt my clavicles sort of, not sure why. Trying Voyer Shrugs, and on other upper day I’m going to do bat wings to bring my rhomboids up, and hopefully cut back on the shoulder roll I have.
[center]May 10, 2011[/center]
BB Squats: 25012 26011 27010 2808 290*5
Ooooooof. Not even going to pretend to be able to do anything after this. I found my 12 rep and 11 rep max on squats without a shadow of a doubt. I’d like to do some calf work, but over the years what keeps me from doing it more is that my calves cramp up VERY easily. Then they hurt for the rest of the week and I can’t do conditioning/running
[center]May 11, 2011[/center]
24 KG KB Swing Tabata: 12,12,12,12,12,12,12,12
Incline Plyo Pushups: 5,5,4,4
Battling Ropes: 50 reps, 40 reps
Didn’t have a lot of time, so I didn’t want to do a complex here, stuck with the tabata. Good stuff. Incline plyo pushups felt good, liked them better than the normal ones, softer on the landing. Battling ropes I counted the times a wave started in the rope, so each wave counted as 1 rep.
[center]May 12, 2011[/center]
BB Incline: 22010 2256 2108
Pullups: BW9 BW7 BW6
Cable Rows: 1607 1508
‘Light’ upper day. Need to start with 210 next time instead of 220. Maybe go 210, 215, 220 next week. Pullups went well too. Felt a little gassed. Cut is going well.
[center]May 15, 2011[/center]
24KG KB Swing Tabata: 12,12,13,12,12,12,12,12
Med+Low Box Plyo Jumps (27.75"): 40!!! NEW PR 35, 25 b NEW PR [/b]
Palloff Presses: 50*3
notes: Wow…so I decided doing just the high box (22.5") was too easy and decided to challenge myself, and stack the med+low boxes on top of each other. Well…absolutely decimated that thing. Set new record for most jumps in one plyo set before I ran out of energy/breath, and a new high total as well. Felt great! Trying to get the courage to jump on the high & low stacked on each other for next week.
[center]May 16, 2011[/center]
BB Flat: 2705 2754 2804 2853
Pullups: 10,6,5
DB Flat Bench: 1104 1104
Batwings: 306 305
notes: Building my ‘rep-base’ back up on benching. I did months of doing only singles and an occasional triple. Getting back into that 3-5 rep range here. If I hit 5, I up that weight the next week, so next week I’ll start at 275, 2nd set will be 275 as well prolly. Did batwings again. These things are really intense but I feel like they’re helping my rhomboids out. Also, feel like I have lost a slight bit of strength as I get deeper into this cut. May just be from lower leverage.
[center]May 17, 2011[/center]
BB Squats: 26011 28010 3006 3004 270*4-f that. Exhausted
Elevated foot narrow grip rope pullups: 10
" " med grip " " : 8
" " wide grip " " : 6
notes: Squatting…going well. I’ve added about 30 lbs. onto my 10 rep max in the last few weeks. So that’s always good. Taking a run at 300 for 10 now. Going to hopefully build up reps, going to go for 7 next week. The rope pullups are part of my ‘do something for back/lats every day’ rule I’m implementing. I don’t know how else to describe what they are, I got them from this vid: (go to the 2:16 mark)
[center]May 18, 2011[/center]
7 KG MB Slam Tabata (Alternate, less bouncy ball): 18,16,15,14,14,14,13,13
low>med>hi box jump series>10 10kg kb swings: 3,3,3
Incline Plyo Pushups: 5,5,5,4
Plyo Rope Pullups Climbers: 1
Wide Grip Rope Pullups: 7
I really like that rope. I decided to do a box jump series holding a kb, and at the end doing 10 swings with it. Was actually very taxing. The rope climbers were just me pulling myself up with my feet elevated holding the rope and exploding at the top and grabbing higher up on the rope
[center]May 19, 2011[/center]
BB Incline: 22010 2157 2205
Pullups: BW10 BW7 BW4
Cable Rows: 1606 140&
notes: I run out of steam on the bb incline quite easily.
[center]May 20, 2011[/center]
BB DL: 33010 34010 35010
BB Suitcase Deadlifts: 954 1154
DB Jump Deads: 405 40*6
Rope Slams: 15, 15, 20
notes: Absolutely torched after the deadlifting sets. Going to try 340, 350, and 360 next week. The suitcase deadlifts were just something I had been meaning to do. Interestingly, I saw someone doing the Cosgrove Evil 8 complex today. Never seen someone do that before besides me. The jump deads were supposed to be with the trap bar, but someone stole it from the gym. Seriously, how do you walk out with that thing and not have anyone notice? Rope slams were a blast.