time for a refeed?
[quote]fr0IVIan wrote:
time for a refeed?[/quote]
Ding ding, good sir. See the following, haha…
I’ve decided to go back to Skip/Shitloading. It works amazingly for me right now because those big, nasty re-feeds (that are terrible as soon as they actually begin) are, I think, what I really need right now for this diet. I’ve been wildly inconsistent the last 3 or so weeks and have basically just floating between 210-218. I don’t think it’s terrible to be floating/hanging around a different set point, but I feel now more than ever I can move forward proactively again. Also, ordering Jetformin this week so hopefully that’s around for next week when Gwen and I start seeing each other again.
Did a false version of a Skipload last night. I say false because I went fairly high in fat, with pizza and ice cream in addition to other goodies. This will be my transitional week back to diet mode and I’ll be smooth sailing as ever, I feel.
Going hiking today. Probably doing Red Rocks tomorrow for brutal cardio… maybe AFTER legs? 
Hit up back this morning with the roomie/training partner (first time in like 2-3 weeks lawls,) because why not?
[u]Back[/u]
Chest-Supported T-Bar Rows
2+30 x 9
2+25 x 10
V-Grip Normal Cable Rows
220 x 11
205 x 13
180 x 18
HS Rows
90 x 8
50 x 18
V-Grip Pulldowns
150 x 12
135 x 12
120 x 15
105 x 18 DROP SET 75 x 18
Random fuckoff Pulldown Machine (Some fucking old couple were having 5 minute conversations between sets on the assisted pull-ups.)
1 plate x Whatever16
1 plate x Whatever12
Dumbbell Shrugs
150 x 16 (Think it’s time to make the next jump… to 170s next week, lol fuck)
150 x 12
HS Shrug Machine (Facing wrong way)
3pps x 9 HOLD 5 SECS
2pps x 6 HOLD 5 SECS DROP SET to 1pps x 18 (not hold)
Pec Dec Rear Flyes
62.5 x 8+1
47.5 x 15
40 x 15
32.5 x 15 DROP SET 25 x 6
Then 25 minutes of actually difficult stair climbing for once. Going hard on the weekends, cardio-wise, post Skiploading.
lolol I knew it was time for a refeed
this the same roomie you had drama with a few pages ago?
Picky?
Lameness
I welcome 6s and 7s to take target practice on.
[quote]fr0IVIan wrote:
lolol I knew it was time for a refeed
this the same roomie you had drama with a few pages ago?[/quote]
Haha, yeah. Unfortunately, I ate plenty of stuff last night, too. Ughhhh.
Not really the same roomie. I hadn’t been lifting with him lately because of the timing of our schedules at this point, especially with the diet. He’s like 140 pounds soaking wet, and doesn’t need cardio, so it’d be a bummer for him to jack off around for 30 minutes, haha.
[quote]Ct. Rockula wrote:
Picky?
Lameness
I welcome 6s and 7s to take target practice on.
[/quote]
Lol. Man, my inactivity has a lot more to do with being broke than anything else. I am way too picky with most shit in my life, so I get a lot of flak for it. Not much I can say… I like what I like, haha.
K, as I alluded to earlier, ate a lot last night. I did go hiking for a WHILE yesterday, about 8 miles round trip. I was pretty exhausted / hungry and just wanted to get it done.
Further, I’m stopping MJ consumption for the remainder of this diet (FUUUCK) and also switching to HumaPro for my protein only.
Alright. Had a very fucking impressive leg day that came out of NOWHERE. It was fantastic.
Worked in with some older folks on the leg press today. Just didn’t want to lose my warmth in my legs and inquired about how many sets they had left. They were taking a while but w/e, I still had a great workout and it probably actually aided me some having a few extra minutes.
[u]Legs[/u]
Hack Squats for pumpz… Heels touching with toes pointed out - Extremely close stance
2+25pps x 12
2+10pps x 12
Hammer Strength Leg Press (Low and close stance)
8+5pps x 7
8pps x 8
7pps x 12 (no lockout, but not 5 sec negs)
4pps x 10 (no lockout, 5 sec negs)
Leg Extensions
50 x 10+5 (squeeze / pump)
45 x 10+2 (squeeze / pump)
25 x 14 (all squeeze)
SLDL
275 x 8
225 x 12
225 x 10
Kneeling Hammie Curl Machine
45ps x 12
35ps x 17
35ps x 15 DROP SET 25 ps x 10
DC Standing Calf Raises
2+37.5pps x 12
2pps x 3+5 (squeeze / pump)
1pps x 8 + 22 (squeeze / pump)
Weighted Ab Crunch Machine
210 x 12
210 x 9
Hanging Leg Raises
x 40 (Fuck ya!)
x 16 (lolzzzzz)
Then a very brutal 35 minutes of stair climbing.
Fin.
Well fucking suck a dick.
I fucking forgot my log book, which is fucking gay. And my phone is goddamn retarded and OF COURSE lost all my fucking notes about the workout.
I had an illy fucking delt day (alone, for once without chest,) so I hope I can re-create basically what I did. Fuck.
[u]Delts[/u]
Machine Shoulder Press
220 x 7
210 x 8
200 x 8
Seated Lateral Machine
210 x 13?
190 x 13?
160 x 14?
130 x 16?
Standing Lateral Machine
75 x 16?
60 x 22
60 x 22
Seated Upright Front DB Raises
40s x 7
35s x 12
35s x 10
Standing Straight Bar Cable Front Raise (Can’t fucking remember numbers here for shit)
?60? x 12???
45 x ???15???
30 x 22
Rear Delt Flyes on Pec Dec
62.5 x 6+1?
47.5 x 13-14?
40 x 15-16
Rear DB Flyes on Incline (Face into bench)
35 x 13
30 x 13
25 x 17
20 x 20+?
Then 40 minutes of HIIT-ish stair climbing.
Boom, feeling great.
Fucking right doggie. 2nd day without MJ and I’m still feeling great. I will admit, I’m a legit “patient” when it comes to it, and it’s about the only thing that could help me sleep. I tried not using anything as a sleep aid last night and that was god-awful. I guess I’ll start taking my melatonan again and hoping for the best. SIGHHHHH.
So, things are going great overall. This all HumaPro for protein diet feels AMAZING. I love it, I really do.
Right forearm actually felt good to go today, I was ecstatic! Tried going back to rope curls as my opener for bis, as those DB preachers were really starting to destroy my joints and bother my carpal tunnel issue.
And, as always, I’m still trying to figure out a viable heavy movement for my tris. Fuck I can’t activate them for shit on CGPs or dips.
[u]Arms[/u]
Cable Pushdowns (these may have to get subbed out soonish. Getting bored with these for teh pumps)
135 x 24
120 x 18
Nautilus Dip Machine (Not explosive, really. Took these slow and controlled)
4pps x 9
3+25pps x 10
3pps x 12
Fucking MONEY Overhead Tricep Extension Machine
245 x 11 (lol, almost couldn’t get this up)
200 x 17
160 x 23 DROP SET 100 x 18
Incline L-Extensions (partials)
20s x 14
15s x 22
Rope Curls (Gnarly emphasis on brachi stuff)
320 x 8
280 x 9
240 x 11
Seated One-Arm Curl Machine
105 x 9
90 x 10
HS Preacher Curls
1+15p x 10+1
1p x 13
Cable Drag Pump Curls
160 x 20
Cable Reverse Curls (Balls of forearm)
220 x 8
180 x 13
180 x 12
K-Pipe Curls
15 x 14???
10 x 22???
Then, as always, a nice, fresh 40-minute session of [mostly] HIIT-ish stair climbing.
So, yaaaaay.
Also, this is NOT a progress picture, because I’m actually less lean here than before.
I did want to show off the ol’ tan, though.
And yeah, sorry for the SAMA-ness. W/e, my log. My rules.
Wtf. God, today was like, terrible, mixed with interesting, mixed with awesome all into one package.
It’s like my mind feels invincible and awesome, but my body is just WEAK and getting close to depleted as fuck. I will definitely be taking an off-day tomorrow, as I combined two sessions today.
Also, I switched up my chest routine today and it was… odd, to say the least. The decline felt GNARLY heavy at that point, but the incline DB flies subbed in earlier felt terrific.
[u]Chest + Back[/u]
Incline Plate Loaded Press
3+5pps x 5
3pps x 6
2+35pps x 8
Incline DB Flyes
60s x 8
55s x 8
50s x 10
Decline BB
195 x 7 (lolz)
135 x 18+2 (partials/full)
Pec-Dec (Extremely controlled)
90 x 18
75 x 15
V-Grip Cable Rows
225 x 10 (kinda sloppy)
210 x 11
195 x 13
Chest-Supported T-Bar
2pps x 10
1+35pps x 8 (wat)
HS Strict Rows
80 x 10 (100% grip-limited)
V-Grip Pulldowns
155 x 7 (heavy did not feel good today)
(Very little rest between sets after this)
120 x 15
105 x 15
90 x 16???
Assisted Pull-ups (GNARLY STRICT with HUGE stretch every rep)
105 x 9
120 x 8
150 x 15
DB Shrugs
170s x 8 (Oh fuck my ass. Barely could get 'em off the floor, lol. Definitely grip limiting, had more reps easily.)
150s x 10 (Also grip-limiting)
HS Shrug Machine (Facing wrong way)
3pps x 7 (5 second holds)
2pps x 8 (5 second holds)
2pps x 20 (not hold) DROP SET 1pps x 16 (not hold)
Reverse Delt Pec Dec Flyes
47.5 x 12
32.5 x 18
25 x 18
17.5 x 16-18?
Then, an even more insane and brutal fucking HIIT session on the stair climber. Tomorrow is going to be terrific.
yobro
carpal tunnel sucks. also, my dainty wrists cannot handle any amount of decent volume with supinated curls. I don’t think there’s anything wrong with most of your heavy bicep work being neutral grip as long as you throw some supination in somewhere (like rope curls, incline curls blabla).
I read in bug’s log that he picked tricep pushdowns as his heavy tricep movement for this week. maybe it can work for you too?
[quote]fr0IVIan wrote:
yobro
carpal tunnel sucks. also, my dainty wrists cannot handle any amount of decent volume with supinated curls. I don’t think there’s anything wrong with most of your heavy bicep work being neutral grip as long as you throw some supination in somewhere (like rope curls, incline curls blabla).
I read in bug’s log that he picked tricep pushdowns as his heavy tricep movement for this week. maybe it can work for you too?[/quote]
Right, I definitely like to balance it out a fair amount as far as supination/neutral grip work goes for biceps. I kinda just take it as it comes… I’ll notice fluctuations when I have more of one vs the other. The carpel tunnel, in all truthfulness, has really improved over the last year or so overall, so I’ve been happy about that.
No way I could do heavy pushdowns, I usually end up just throwing my delta into the equation too much. I’ve tried 'em before, and tried really focusing on keeping the form tight, but it’s just not a very good solution. I do appreciate the suggestion though bronameth.
So, today was very difficult. I hadn’t had a carb since Wednesday night, post-workout. Yesterday I had off, but did do just under 2ish hours of cardio, counting FMC and some after work.
Today was just crazy. I was so gnarly depleted. No mental focus at work. Crashed hard around noon. When I started working out I seriously considered just peaking out, like literally within my first work set. It felt like hell early on but things really came around.
So, tonight was originally not going to be a Skipload, but rather drinking, but that didn’t pan out. Think I’m drinking a bit tomorrow, after I go snowboarding for a while. Skipsplosion is happening tonight. The items to be consumed are as follows…
- Box of low-fat garlic bread
- However much marinara I need for that
- Pretty dec sized bag of orange slices
- Pretty dec sized bag of Swedish fish
- Bag of low(er) fat curly fries, frozen
- Jalape�±o cheddar cheese
- Box of low-fat pop-tarts
So, cool.
[u]Legs[/u]
Hack Squats for pumpz (These were just lackluster overall, and I kept them very light, too. Extremely close-stance, no lockout)
2pps x 16
1+25pps x 16
HS Leg Press (Close stance)
8+10pps x 5
8pps x 5
7pps x 12 (no lockout)
100-rep Leg Extensions (Because the first two exercises weren’t terrific)
55 x 20
55 x 16
55 x 18
55 x 16
55 x 18
55 x 12
Slow and controlled SLDLs (Just to be lighter)
245 x 8
225 x 10
185 x 12
One-leg kneeling hammie curls
45ps x 12
45ps x 11
Strict Seated Hammie Curls
150 x 20
135 x 24
DC Standing Calf Raises
2+40pps x 12 (Felt great)
2pps x 10+16 (Strict hold / Pump reps)
1pps x 12+26 (Strict hold / Pump reps)
Weighted Ab Crunch Machine
210 x 12
210 x 8?
Hanging Leg Raises
x 20 or something, lol. Dead
Then, of course like an idiot, I did ~25-30 minutes of decently intense HIIT stair climbing.
So… after the Skipload, I got up to 210. That seems about right.
I hope to be back to 203 or less by Tuesday.
…and GO!
…
…
…
Going snowboarding on a fucking mountain today. Look at me now - I’m getting paper.
Dude, been a while, but I use to hang around your old log and chime in a little. Just wanted to say you’ve made some pretty fuckin’ awesome progress. Keep up the good work.
Progress pic looks good, look really wide up top. Good job.
I noticed you’ve been dieting for what seems like forever lol. Why haven’t you gave RFL a solid run? A lot of the other OG BOI guys seem to be having some success with it.
[quote]GuerillaZen wrote:
Dude, been a while, but I use to hang around your old log and chime in a little. Just wanted to say you’ve made some pretty fuckin’ awesome progress. Keep up the good work.[/quote]
Man, good to see you around! I swear, swear, swear - I was actually thinking about you the other day, total homo, and wondering how everything for you has been. Thanks for the kind words, though as always I feel like I have a LONG way to go.
So, how is everything in your neck of the woods bro?
[quote]Spidey22 wrote:
Progress pic looks good, look really wide up top. Good job.
I noticed you’ve been dieting for what seems like forever lol. Why haven’t you gave RFL a solid run? A lot of the other OG BOI guys seem to be having some success with it.[/quote]
Thanks man. My “dieting” since mid/late January has been a little off. I’ve been staying crazy tight during the weeks and getting ILLY on the weekends. Like, today I weigh over 20 lbs more than I did on Friday morning. It’s a lot of water/salt/shit sitting in my stomach, but I’m really focused on hovering around the same weight so my body can kind of re-establish a new set point.
As for RFL, I don’t really know all of the specifics but I’m sure I’m running something quite similar. When I diet I diet HARD. So, the month of March should be rather serious, and I’m thinking about finishing it out perhaps with 2 weeks of RFL anyway! We’ll see how everything comes along.
So, Saturday I went snowboarding at Loveland which was CRAZY. I’m a good and capable snowboarding (decate plus,) but it was like 15 degrees with 70 MPH winds where we were at around 13k. It was so. Fucking. Intense. Lol.
And I seriously ate my ass off all weekend. Hopefully I’ll be good and tight for Thursday night, as I may finally be going to that gay bar… lol. We’ll see.
This is from yesterday, and it was actually a fantastic workout.
[u]Delts[/u]
REAL Weight Smith High Shoulder Presses (I like that this isn’t counterweighted at all. Keeping.)
175 x 4
155 x 8
135 x 11
105 x 20 (partials)
Standing Lateral Machine
120 x 11
105 x 10
75 x 17
60 x 20
Seated High Incline Strict Front DB Raises
35s x 10
35s x 10
35s x 10
Standing Cable Front Raises (Two hands, one long bar, wide grip.)
45 x 14
30 x 15
Facepulls, with rope
165 x 15
150 x 15
135 x 15
120 x 15
“Standing/Leaning” Rear DB Flyes
15 x 22
10 x 24
Then 40 BRUTAL, seriously insanely brutal minutes of HIIT. Actually, more like 25-30 with warm-up/cool-down.
More to come later, I suppose.
ARMS. Did not start well. Gwen had me shaky as fuck.
I would go so far as to call it a somewhat lackluster day overall yesterday.
Also, did sprints at lunch at total random. Fucking going to be SORE tomorrow. Adductors are already wrecked. 
Although I did win $100 and a paid day off tomorrow for a contest my team won at work. Also, paid day off Friday ANYWAY, so, good week. Bought NBA 2K12 last night, aw yeah.
[u]Arms[/u]
Pushdowns for pumps (Felt TERRIBLE hot warmth during these… a la Gwen.)
120 x 24
120 x 22
Dip Machine
4+5pps x 8
4pps x 8
Overhead Tricep Extension Machine
255 x 14 (with help getting in position)
255 x 12 (with help getting in position)
210 x 18
180 x 22 DROP SET 120 x 18
Lying Tricep Extensions
15s x 14
10s x 20
Rope Curls (Sloooow)
340 x 6
300 x 8
260 x 11
Seated One-Arm Curl Machine
110 x 9
95 x 10
80 x 12
HS Preacher Curls
1p x 14
35p x 17
K-Pipe Curls
20 x 14
20 x 15
Reverse Fat Bar Curls
85 x 8+6 (bad wrist pain, calling it.)
Then a very grueling session of cardio. I was tired-wrecked from sprints earlier, blah.
Overall, my life couldn’t be much better. Career, social life, family life are all flourishing. From a training standpoint, I had my first lifting injury and took me out of the gym for 2.5 - 3 months. No big deal, but I sort of let my diet get pretty bad during that time as well.
I’m crushing in the gym the last few weeks. Running 531 (like almost everyone else) and quickly regaining what I lost - if only with a bit more of a gut. Have been eating clean, but not meticulously tracking anything. Couple more weeks of clean eating and I’m gonna get back on the diet I got from Shelby Starnes a year or so ago.
And yes, there’s always further to go… but don’t forget to stop and appreciate how far you’ve already come! Enough of that gayness.
[quote]GuerillaZen wrote:
Overall, my life couldn’t be much better. Career, social life, family life are all flourishing. From a training standpoint, I had my first lifting injury and took me out of the gym for 2.5 - 3 months. No big deal, but I sort of let my diet get pretty bad during that time as well.
I’m crushing in the gym the last few weeks. Running 531 (like almost everyone else) and quickly regaining what I lost - if only with a bit more of a gut. Have been eating clean, but not meticulously tracking anything. Couple more weeks of clean eating and I’m gonna get back on the diet I got from Shelby Starnes a year or so ago.
And yes, there’s always further to go… but don’t forget to stop and appreciate how far you’ve already come! Enough of that gayness.[/quote]
Good man, well it’s great to hear things are rebounding/getting back on track for ya. I wish 5/3/1 would’ve been kinder to me, but my LB just sucks far too much to keep up with the consistent DL’ing and Squatting. Are you runnning a log around here?
Alright, so let this serve as a formal update of shit that’s going on. It could get a little emo, but I don’t think it will much, because I don’t FEEL emo. Lemme explain…
First, the easy part. Definitely de-loading/whatever the next week, week and a half. I got in to ONLY do chest on Tuesday afternoon and just left. Felt, IDK, just bad. Was going to do cardio as well, and hopped on the elliptical for about a minute before I walked out.
Then…
As has been documented several times in this log, the last 3-4 weeks have just not been kind to me. Mentally/physically (synergistically) I have not quite been “there.” I can string together a few great days of eating and discipline before I end up splurging HARD and losing all of it. Like, to an excess that’s almost indescribable through words. Let me make one sentence to summarize what I mean -
On Friday, February 24th, 2012, I weighed 203 lbs. Today, on Thursday, March 1st, 2012, I weighed 229.
Yeah, fuck myself, right? I was talking to some of the BOIs and it sounds like I just dieted too hard and for too long. I should be happy, considering I lost like 40 lbs. Fuck.
So, what I’m going to do is work back down to the 200 range over the next week or so. Then, I’m calling the diet for the time being. My body and mind needs time to sit and “kick it” for a while. I’m going to keep a lot of HumaPro shakes in the diet, like 4 2-scoopers daily, and start upping calories back to maintenance-area. Finally start running DC as well. It’s getting nice enough (and early enough) now I can probably start taking a few FMC walks around my neighborhood instead of all the bullshit with Armbrust before/after work, etc etc. I’ll still do cardio otherwise a few times a week as well.
I would really like to make that “FINAL PUSH” later this summer, though, and feel like I will be in a good position to do so with Colorado being the way it is. I’m feeling good moving forward, but I need to surge past this insane weight fluctuation period right now.
So, that’s that. Throwing it all out there to try to stay accountable.
Also, I’ve been SUPER slow-playing this thing with a girl I met on OkCupid, just trying to do it right. She looks fantastic, is going into exercise/nutrition and all sorts of shit for professional athletes, and seems really cool. Anyway, she’s totally down to do some shit so next week I’m going to start cracking on that, which I’m looking forward to. I have been giving NO EFFORT towards ladies and all that stuff as of late, as I just haven’t had the time and mental clarity to think about anything other than my diet and shit, which is obviously in turn NOT paying dividends. Depressing.
Cool, I’ll keep this log updated if anything neat should happen. Until then…
holy motherfucking weight gain dude! and I thought I went batshit crazy when I first started bulking after last year’s diet.
but that’s good, at least you recognized you probably need to throttle back a bit. I’ve been wondering how much more of it you could take.
have you been using okcupid much? my little bro (air force pilot down in Philly) swears by it and other dating sites… he says he gets an average of 5 bites a week, and maybe 1-2 of those turn into hookups by the third date. gotta love technology. prob also helps that he goes after successful, slightly older women (in their 30’s)…
[quote]SSC wrote:
Bought NBA 2K12 last night, aw yeah.
[/quote]
Just saw this. Little tidbit for you. Use random mediocre white guys. Tyler Hansborough for the Pacers and Chandler Parsons for the Rockets. There has to be a cheat code or something with them, because if you actually try and use them they will take over a game. No joke.
Ohh, and if you ever intentionally use the Heat, then you have no soul