so 190 at 14% right now, correct? Were you planning on still dropping back down to 10% before you bulk again or are you going back at it? Either way, whats the diet plan? Just curious.
I’ve been doing the AD since Nov and went from 200 to 185-190ish, lost ~ 2 in on my waist, and was planning on trying to get to 10% before I start bulking again but don’t know if I will or not.
I got down to 11% at around 184 lbs then started bulking again. Then I got injured, and some of the fat came back. So yeah, I just weighed myself today…I was around 188.5 last week, so now I’m at exactly 190 lbs, and based on my caliper measurements…I am just under 14% body fat. So I’ll keep bulking.
Anyway, chest and shoulders workouts are posted up on Gyminee, along with food.
ugh…rough weekend emotionally…but back to my leg workout today. improvements in the big lifts, but i only had an hour so i only got through about 5 exercises.
arms today.
brutal day, i really felt it particularly in my triceps – this is good, i’m certain i will be getting bigger arms.
gyminee is really helping me make sure i am eating enough. somehow 4000 calories is harder than it used to be. could it be because im operating on a $150/mo budget? perhaps.
tomorrows workout is gonna suck because i dont have a recovery day…im contemplating doing shoulder simply so i can rest my arms enough for the chest/back day…good idea right?
Completed all 4 workouts last week
Achieved 4/7 caloric goals last week (was over 1, under 2, though I guess over 1 isn’t too bad). Once again, travelling to the GFs for the weekend is killer…I eat about 1250kcal less than I should, though I am not working out so I dunno…maybe that brings it down to like 1000, but either way, I gotta eat more on the weekends.
Pics and weigh in to come after tonights workout (legs). Remember, progress is posted on gyminee (www.gyminee.com/locker_room/acconrad)
Legs were awesome yesterday…doin roughly 5x5 for 195 on the front squat, and 5x5 for 315 on the RDL.
Today was arms, pretty decent progress, but I hurt my left forearm again, which blows, so I have to limit myself to reverse curls, hammer curls, and anything that doesn’t stress the foearms.
Best news
I’ve gained 6 lbs in 11 days! I’ll have to do body fat measurements to ensure that this isn’t bad, but that’s pretty sweet! I’m pretty sure it’s G-Flux response, because I’ve pretty much been at around 3950-4000k a day for about 5 days a week, the other days a little less, so calorie wise you would think that this is low…so my only explanation is that I’ve been working out anywhere from 6-8 hrs a week now, which is much higher than before.
Over the summer I was putting on consistently about 2lbs/week doing low-volume training, which had me at around 3-4 hrs a week. I’ve basically doubled my training, and also my body has been used to around 188-190 for a while, so once again I have a feeling it also has to do with initial gains from a new program.
Either way, I’m psyched, and I’m steadily on my way to 225!
I hope, particularly Intersweat, who’s a great help, can tell me when I have too much fat to keep bulking. Anyway, catch you guys soon.
Did body fat measurement today because I thought I needed some time to relax my muscles to get an accurate reading (plus its my day off).
3-pt
Chest 12mm
Abs 22mm
Thigh 14mm
body fat: 13.72%
this is down from my 3-pt a few weeks ago, which put me at just over 14%. Could this be G-Flux at work? I’m averaging around 4000 kcal a day and around 1.5-2 hrs of working out/day, along with walking to class and back for about 2mi a day, so yeah, maybe.
Also,
arms: 15.1’’
legs: 15.4’’
neck: 16’’
biggest my arms have ever been. waist is at its narrowest, just over 33’'. could be thinner, but i mean I dunno. thoughts?
Excellent work going on here! I really want to give the g-flux principal a try but am concerned that sitting at my desk all day will throw it off. I am putting in a solid 1.5 hours in the gym but this is all after sitting on my ass all day at work. Can you offer any thoughts on this seeing as how it seems to be working great for you?
Oh and in regards to your waist. My measurements are almost dead on with yours excpet my damn waist is 35". You also look bigger at 190 than I do right now as I am carrying a bit more fat than you and less muscle. I think the 33" is nothing to be concerned about if you are. Props for the hardwork.
lol @ your arms and legs being the same size 
Nice number man, i think we’re pretty similar in goals and just about everything. I’m in college, 185 lbs, and have pretty similar numbers. Anyways, nice reading someone else’s log on here who doesn’t have a 300+ bench press and 500+ squat. I was starting to think i was the only one haha.
X 2 lol if that wasn’t a typo I assumed they were 26" instead?
wow…replace “legs” with “calves”…thighs are at 25.5’’ right now.
must have been a word association thing.
first, it’s been like 2 weeks so everything i say isn’t really going to change the fact that my body has been averse to changing weight in a while, so i’m in that “initial shock phase”…thus, it’s working great because its new, so i don’t expect it to stay like this.
to expand, my thoughts are simply that i’m eating what i’m supposed to eat (roughly 4000 kcal a day in a 40-30-30 split), which is about the same as i was eating calorie-wise from the summer, except now i am working out more than x2 as many hours, so that has got to explain why my weight has gone up and my body fat has dropped slightly. i will say this, my numbers for chest and thighs have gone up about a millimeter or so, however my abdominal measurements were what dropped, so i think i’m simply adding thickness in the right places from monstrous overload.
thanks! i don’t know whether to take it as a compliment that i don’t have a 300+ bench and a 500+ squat…i’d love to have those numbers but i think i’m a few months/years away from that. ideally i’d like it to be 3 plates for bench, 4 plates for squat and 5 plates for dead
ugh
do NOT go too hard on your first exercise or youll burn out on a high-volume workout. i went for 2 sets of 90 lb DBs for 5 on the bench and just died. dropped down to 80s and still had problems…by my 3rd set of 145 on the incline bench (the next exercise) i was doing sets of 2, and then sets of 3 for 135.
i misread my last workout as needing to up the weight, but i guess i got carried away. KNOW THAT IN A HIGH VOLUME WORKOUT THAT YOULL BE DOING A LOT MORE SHIT, SO DROP THE WEIGHT AND LIFT ACCORDINGLY
i’m tired…
alright
made 5/7 nutritional goals (under ate 2 days of the last week, each by about 1500 calories)
made all 4 of my workouts, each of which were better than last week.
my guess is i can reach 200 lbs by 1 week from now, so i may weigh myself when i get back on campus, but i may just wait for another 11 days to lapse to see if i can move up 4 lbs instead of 6 in that amount of time. that would be sweet.
MUST
EAT
MORE
Today was the toughest workout I’ve done…in I can’t remember how long.
A. Front squat - ass to grass (way more than 90 deg angle), fucking perfect reps
195x6, 195x4, 195x3, 195x4, 195x3, 195x4
B. Romanian deadlift
325x5, 325x5, 325x4, 325x4, 325x5, 325x2
C. Bulgarian split squats w/ 45 lb dumbbells
45x7, 45x7, 45x7, 45x5, 45x7, 45x2
When I hit the set w/ 5 reps, I started to feel like shit. By the last set, I was dizy.
I walked downstairs to do my hip abductors and had to lay down on the floor for about 10 minutes while I contemplated life and staved off passing out (and vomitting). Stood up, felt like shit, laid back down for another 3 minutes, sat up for another 2, then finally got to it…
D. Hip abductor
140x6, 8, 7, 6, 8
Sit in the machine for another 8 minutes, still feeling like shit, contemplating death…
E. Leg press
310x8
almost puked…said fuck it I’m done. then said “stop being a pussy” and got back on, reducing the weight…
250x12, 255x12, 260x11, 270x12
F1. Leg curls
140x5, 5, 6, 5, 4
F2. Glute-ham raise
55x13, 11, 10, 10, 11
by that last set, I was back into puke mode again, and thanked the gods that my workout was over, extended by a good 20 minutes thanks to nausea and severe brutality.
Now I’m slamming down a good 110g of carbs and 40g of protein…I can literally feel my muscles growing…
pic taken tonight, now that i finally found my camera battery. this is at i wanna say 198 lb (it was 196 about a week ago) with ?? % bodyfat, my guess is 14% it was read at 13.7% last week, though my stomach seems smoother than that…could also be because i’ve had a lot of dairy/food/salt/water in the past few hours so my stomach seems to have a good deal of bloat.
great progress,Keep it up!
[quote]acelement wrote:
Today was the toughest workout I’ve done…in I can’t remember how long.
by that last set, I was back into puke mode again, and thanked the gods that my workout was over, extended by a good 20 minutes thanks to nausea and severe brutality.
Now I’m slamming down a good 110g of carbs and 40g of protein…I can literally feel my muscles growing… [/quote]
Good to have workouts like this every so often. Don’t know if I’d trained on once I got to puke mode. I think you’ll see a big change in conditioning after something like this.
Nice job…