Fat Leg-
Fat Everything-
BTW i know I can’t pose-I have no idea how and have no interest in learning- You can make fun of the body as much as you want-but Please, I already know that I suck at showing what i’ve built
Thanks-and be gentle-remember these are my fatty pics
03.16.09
NEW PR TODAY!
Workout:
5X5 Giant sets w/ as little rest between as possible-
1a.Sumo Deads: 405/5, 435/5, 465/5, 485/5, 505/3-this is a new PR for be since I broke my back-
1b. BB Row (Pronated): 225/5, 245/5, 265/5, 245/5, 255/5
1c. BB Military: 195/5, 205/5, 215/4, 205/5, 215/3
1d. Weighted Dips: 160/5, 180/5, 205/5, 205/5, 215/5
Notes:
1a. Stoked about a new PR-i haven’t been able to go that heavy since before I broke my back. I did feel heavy but not like I couldn’t go heavier. If I had a coach to look at my form I bet i could do a lot more. The power is there, the mechanics probably are not-
1b. Had to do these because of too many people around and no pull-up bars available…it is what it is
1c. Still have weak shoulders in this routine-they seem to be the thing the most negatively affected.
1d. Mental note: hanging 4 plates, a 25 and a 10 between your legs and trying to walk around makes you look pretty funny in front of girls…
Energy systems work: COMPLEXES
3 sets of 6 reps each exercise @ the weights of 95lbs, 105lbs, and 115…
Power Clean
Military Press
Back Squat
Good Morning
Behind neck press
Front Squats
Run 400m as fast a possible…
Feel pretty good-I’ve kind of adapted to this-I will be ready for a new routine to start very soon
Looking solid, I think you’ll look good when you’ve cut down. I don’t think you look too fat at the moment, but I know what it’s like when you’ve been leaner in the past, that a little fat can feel like a lot! It’s all about personal satisfaction and what you’re happy with.
I don’t think you’ve mentioned it, unless I missed it, but how did you break your back? Was it an MMA accident??
How long did it take until you could lift again and did you think you might not be able to do things like Squats/DLs? Also what were your numbers like before on things like Squats/DLs? Do you get any pain or problems still?
Looking jacked bro. You can’t be more than 12% bf right now. I’m amazed you can hold on to [and apperantly add] weight eating as little as you do. Unless there’s hidden calories in there it doesn’t look like you’re getting more than 2,500 a day.
[quote]Lift and Eat wrote:
Looking solid, I think you’ll look good when you’ve cut down. I don’t think you look too fat at the moment, but I know what it’s like when you’ve been leaner in the past, that a little fat can feel like a lot! It’s all about personal satisfaction and what you’re happy with.
I don’t think you’ve mentioned it, unless I missed it, but how did you break your back? Was it an MMA accident??
How long did it take until you could lift again and did you think you might not be able to do things like Squats/DLs? Also what were your numbers like before on things like Squats/DLs? Do you get any pain or problems still?[/quote]
Thanks man, hopefully I will be able to hold on to a lot of the muscle and strength and the body fat leaves. And yeah you are right-just having more than I did before is just mentally tough.
-Yeah my back got broken through MMA, just landed wrong when I got taken down-things happen I guess
-That happened about 3 years ago I guess and I was on some serious pain meds and muscle relaxers- but i got right back into lifting asap, and starting doing legs lightly as soon as I felt I was able…i honestly remember time lines.
Before the back I was closing in on a 600lb Dead.
And it may seem strange but the only time that I ever really get pain now is when I DO NOT do some variation of deads for 3-4 days. as long as I am lifting heavy shit regularly-the back doesn’t really seem to flare up.
Thanks for following my log bro and thanks again for the compliments.
[quote]WhiteFlash wrote:
Looking jacked bro. You can’t be more than 12% bf right now. I’m amazed you can hold on to [and apperantly add] weight eating as little as you do. Unless there’s hidden calories in there it doesn’t look like you’re getting more than 2,500 a day.[/quote]
Thanks a lot man, yeah i would guess I’m right around 12% now. The fat comes off slowest and last on my lower ab and lower back…which I hate…
And no man, really with my job I am kind of forced to do nothing but protein shakes all day anyway-Unless I want to listen to St.Clair20 trying to convince me that Double Quarter pounders with cheese are my friend-So what I have been putting down on my log is what I have been eating.
I have actually been hoping that I would lean out a bit faster because of the caloric restriction.
Maybe my lack of sleep is slowing it down too-who knows?
But thanks again for the complements bro and I hope your knee is feeling better
Double Quarter Pounder w/cheese ARE your friend! I just think the fat’s not coming off like it did in the avatar pic is because you’re missing out on all the mma cardio - stupid marriage!
[quote]stclair20 wrote:
Double Quarter Pounder w/cheese ARE your friend! I just think the fat’s not coming off like it did in the avatar pic is because you’re missing out on all the mma cardio - stupid marriage![/quote]
Yeah not having MMA definitely isn’t helping at all-neither do brain tumors and kidney damage!
03.16.09
Meals:
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Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi, 1 HOT-ROX
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1 Scoop of ON Whey 1 Scoop Surge, 14 BCAA’s
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2 Cups raw spinach, tuna fish,
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, Banana.
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2 Chicken Breats, Salad, 2 Fish oil, 2 BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine, 1 Scoop Met-rx super greens
03.17.09
Training:
5X5 Giant sets no rest between exercises
1a. BB Bent Row (Supinated): 225/5, 245/5, 255/5, 245/5, 235/5.
1b. Overhead Squats: 185/5, 205/5, 225/4, 215/4, 195/4.
1c. DB Incline Bench: 115/5, 130/5, 140/5, 130/5, 130/5.
1d. BB Stiff Leg Deads: 295/5, 315/5, 335/5, 355/5, 325/5.
Notes:
1a. Still having trouble holding onto the bar with the supinated grip-didn’t help that my hands are tired/sore as hell from deads yesterday.
1b. Overhead squats are so hard for me. It is not the weight it is the balance. Once my shoulders and back get tired of holding up the weight-my entire torso starts wiggling and I almost fall backward or end up pushing the weight off my toes…I need a coach.
1c. 140’s are not that bad weight wise, it is just the I have trouble getting them up to starting position.
Energy Systems work:
Ran a mile on the treadmill-
Not a great training day-I was tired (insomnia is a bitch) but got through it. Have to cut energy systems work short because I have to go see my tax lady…Stupid taxes
03.17.09
Meals:
-
Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi, 1 HOT-ROX
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1 Scoop of ON Whey 1 Scoop Surge, 16 BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2. Biotest BCAA’s, apple.
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1 Chicken Breast, Salad, 2 Fish oil
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Tuna fish sandwich on wheat bread, strawberries
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 tbs natty PB, 2 Fish oil.
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Salmon, broccoli, orange.
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2. Biotest BCAA’s. 1 Scoop L-Leucine, 1 Scoop Met-rx super greens
RANT # 1
I apologize for ranting in my log…but it is my log and hopefully this will keep me going when I don’t feel like it…
If I could just forget half of everything I know, I think I could become twice the man I am today…
This is an idea I have been juggling around in my head for some time now. I spend so much time reading about how many calories needed to gain, what rep ranges to stay in, bar speeds and rest intervals that I have forgotten what I am doing this for. I totally understand working smarter, not harder, but I feel as if I am at the point where my brain is now just getting in the way.
I have these self proclaimed limits in my head as to what I should be able to do, but instead, I think I should be spending more time accomplishing what I possibly Could do if I didn’t know where my limits should be. It is kind of like the 4 minute mile that seemed impossible until one person accomplished it. Once that happened, others were able to do it as well.
And since I have never been much of a follower I think I’d like to break some of my own 4 minute miles.
I am not totally sure exactly what this is going to look like or what my own “4 minute miles” will be. But one thing is for sure, I am going to spend less time behind this computer reading about what to do, and just get out there and spend more time trying, living and learning.
I will still definitely be keeping up with research and be well read in the profession, but it seems like every other week we find out that things that were good for you 20 years ago are killing you now, but if you wait another 20 we will learn that they are actually great for you and you are an idiot for not knowing that.
I have recently been told that I have some pretty serious medical problems on my hands, maybe life changing, but definitely mindset and paradigm changing. If I spend all of my time here on this earth reading about things when I can be experiencing them for myself, not only with training but with everything, I am pretty sure that if I make it to heaven God is going to kick my ass. And he is the one dude I don’t want to piss off.
With all of this said, Of course I am still going to try and get bigger, stronger and faster, but what I am really going to try and do is see what my own human body is capable of. Train more intense than I ever have, lift heavier and more often than I am supposed to, stay lean and gain mass at the same time…Train to be the little exception to every guru’s rule-to rise above wherever I, or anybody else, thought I could achieve, look down on the supposed impossible and smirk while shaking my head.
We all have the power to do this, we just aren’t willing to look like an idiot in the attempt…but the world isn’t flat, Everest isn’t insurmountable, and I will gladly look like an idiot in my attempt…
Sorry for the randomness, but just wanted to spout out what I had inside of me right now and have it documented for when I don’t feel like this.
Change is coming…
“Commitment is doing what you said you would do, long after the mood you said it in has left you”
03.18.09
Training:
5x5 Giant sets, as little rest as possible between sets:
1a. Squat Cleans: 185/5, 205/5, 225/4, 205/5, 205/5
1b. Snatch grip Deads: 315/5, 365/5, 385/5, 405/5, 385/5
1c. Bulgarian Split Squats: 205/5, 225/5, 245/5, 265/5, 245/5
1d. Single arm DB Row: 120/5, 120/5, 120/5, 120/5, 120/5
Notes:
1a. Still learning form on these-just realized today that if I get my elbows high enough I can set the weight on my anterior delts-that made the exercises 100% easier…I know I should have known this but i didn’t…
1b. My habds are still fried from the 505lb deads from the other day. I used a pummus stone yesterday on them but they were still really tired today. My grip was giving out more than my legs…but still refuse to use straps
1c. Stepped out a little farther today and didn’t have the problem with the shoe/butt thing-but I do feel very unstable that far out with that much weight on my back
1d. again my hands are just fried…
Energy systems work:
15 minutes on the ARC trainer on interval level 6-kept my Heart rate over 160BPM the whole time…
Was tired this morning (3rd day in a row of heavy stuff) -the weights were going up, but it didn’t feel good and I wasn’t happy about being there…time for a new program.
-Met a guy from Velocity sports performance @ the gym today…I am thinking of meeting up with him to work on my form on my O-lifts and PL lifts…
Gotta couple ?'s about your diet.
About how many calories are you taking in on average these last few weeks? I’m not familiar with the products, but it seems they would add up to around 2000 with the whole food meal mixed in there.
I’ve tried shake/powder only days in the past and couldn’t get over the “not full” feeling (kinda like eating Chinese food). Do you find eating the one whole food meal takes that edge off?
I think we’re close to the same height, but you’re a bit heavier at a lower BF%. If I were near your BF%, I’d probably fall in the 215-218 range.
Thanks for posting a great log.
[quote]drdgmuro wrote:
Gotta couple ?'s about your diet.
About how many calories are you taking in on average these last few weeks? I’m not familiar with the products, but it seems they would add up to around 2000 with the whole food meal mixed in there.
I’ve tried shake/powder only days in the past and couldn’t get over the “not full” feeling (kinda like eating Chinese food). Do you find eating the one whole food meal takes that edge off?
I think we’re close to the same height, but you’re a bit heavier at a lower BF%. If I were near your BF%, I’d probably fall in the 215-218 range.
Thanks for posting a great log.[/quote]
Thanks for the complements bro-
You know I have never really counted calories ever-even when cutting for a fight. It is all about eating clean for me. So I really wish i could give you a better answer to your first question, but i honestly do not know…My guess would be that I am between 2500 and 3000 Cals per day, but again I’ve never really ever kept track- maybe I’ll tray and post it for you in the next few days.
-As far as the whole meal taking the edge off…it is usually one of my last meals of the day-so in a word…Oh hell no not in the least bit!!! I fell hungry as hell most days unless I am extremely busy. Fiber tablets help a little bit but not much. I look forward to the solid meal like I am mary kate olsen! I think it helps me mentally to know that I will get it later-but man is it hard some days…
-Oh and thanks for mentioning that we are close to the same height and weight…our only difference is that you are about 3x stronger than me! YOU my friend are doing a great job…Keep it up
03.18.09
Meals:
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Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi
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1scoop Optimum Nutrition 100% Whey, 1 Scoop Surge Recovery. 16 BCAA’s (Peri workout)
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine , apple
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Scoop Met-rx Super Greens, 2 Fish oil. 2.Biotest BCAA’s
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2 Fillets of Tailipia, Half a squash, tomatoes, Asparagus
03.19.09
Two-a-day on energy systems today…
AM. 15 minutes interval jump roping
PM. Run 20 Minutes on treadmill
I’ll be staying in Florida tonight for work, so maybe I’ll be able to get to a pool for a swim or something. I wish it was a beach!
I’ll post my meals later if possible or tomorrow
03.19.09 - Nothing but protein shakes yesterday - no good food choices around. Run was good though.
03.20.09
Training:
I changed it up today because I had been doing the same program (above) since 02.09.09 …I kind of liked doing the giant sets, i decided to stick with it for this program also, but upped the rep ranges to make it a little easier on my body because I think i am going to move to Wendler’s 5-3-1 next month. well see though…
With that said…
4X8 Giant sets, As little rest as possible between exercises
1a. Back Squats: 365/8, 386/8, 405/8, 425/4
1b. Wide grip weighted Pull-ups: 90/6, 70/7, 65/8, 65/8
1c. BB Push Press: 185/8, 205/8, 215/5, 195/8
1d. DB Stiff-legged deads: 115/8, 130/8, 130/8, 130/8
1e. Windshield wipers, 8, 8, 8, 8
Aux. lifts: 2x8 giant sets
Ext rotations: 20/8, 22.5
DB lat raises: 40/8, 40/8
DB Rear Delt: 30/8, 30/8
Notes:
F&%# HIGHER REPS AND NO REST!!!
I seriously thought I was going to die…
1a. Squats are hard…I had forgotten…by the time I got to my fourth set my legs were so gorged with blood and lactic acid they didn’t want to push anymore
1b. I am a weak ass-that will change
Energy systems work:
NONE!-I’ll add it but felt too sick and light headed to get it done today