[quote]Sayjin wrote:
In case anyone is wondering, she recommended that I watch internet porn.[/quote]
You are a filthy dirty liar Sayjin!
I recommended that you soak your sore body part in very cold water…Internet porn was mentioned because I told you that’s what I was watching! Geez. Some guys never listen!
PS. I’m completely 100% kidding about the internet porn.
Get Shredded Day 2
Weight: 191
You know what…I think that I will eventually grow to love this diet, as crazy as it sounds. Sure it will beat me down mentally and physically, but now that I have a baseline meal plan to operate from, the hardest part is taken out of the equation - plus I’m broke, so I can’t go out and buy the foods that I would love to eat, lol.
One thing I know that I’ll need to do while I’m on this diet is get at least 9-10 hours of sleep a night. The only problem I see with that is that I’ll need to eat my meals/drinks a lot more frequently in order to get them all in before I go to bed, so hopefully that doesn’t impede my fat loss.
Get Shredded Diet Day 3
I just want to let everyone know that their peanut butter worked, so thats one less thing I have to worry about, so thank you for that.
I ate according to my meal plan yesterday, but instead of having peanut butter and olive oil for my last meal, I just have the chicken and broccoli. I also realized that I was behind 2 shakes after that meal, so I trippled up and had 30g and 5g creatine before I hit the sack.
If you want to call it that.
I couldn’t sleep at all last night. I layed in bed for a good 20min without being able to fall asleep, so I ended up getting out of bed, listening to some jazz and reading a book for about 2 hours.
Tried it again and I was out like a rock…for about 3 hours. Woke up to pee and couldn’t get back to sleep for another hour, and then I woke up for good about an hour after that, so I’m running off 4 hours of sleep right now, but you know what?
I don’t feel tired at all, but I’m sure I’ll feel it before the end of the work day, so I’m going to make sure I catch up on my sleep tonight.
I also get the yawns bad whenever I’m on a low carb plan (<50g), with the worst part being that they wont come out! Has anyone else experienced this?
It seems like the universe is working in my favor, too. My Power Drive and ZMA arrived today, as well as my multi-vitamins and Abs+, so I’m finally taking everything JB recommended. The Power Drive tastes like love though, I’ll tell you that much!
For my exercise yesterday, I just did 10min of 60 low/30 high intervals on the elliptical and called it a day.
Get Shredded Day 4
Weight - 189
I made it through yesterday due my ability to recognize a problem, and run in the opposite direction! I stayed in my apartment after my last post for an hour or so until my cravings died down, and then I stopped by the grocery store and picked up a 1lb steak, having half at each of my final meals with some veggies.
The hunger has ceased to be a problem as I can simply ignore that, but now I’m just feeling an all encompassing sense of ‘blah’ and lack of energy. I get a quick pep when I take a BCAA shake or Power Drive, but that lasts all of 10min before I sink back into lameness.
Here is my workout from today, and I’m pretty ashamed of it because I know on a normal day I’d be capable of so much more, but today this was my all out max effort. I’ll try not to dwell on it and just chalk it up as ‘one of those days’.
Seated Row - 132lbs; 10 sets of 3 reps; 45sec rest between each set
Romanian Deadlift - 135lbs; 10 sets of 3 reps; 45sec rest between each set
Military Press - 95lbs; 10 sets of 3 reps; 45sec rest between each set
Get Shredded Day 5
Today is a new day, and I feel like I’ve been the recipient of sexy time from Scarlett Johnanson. The mental fog is gone, and so is the lack of energy. Despite the lack of calories I feel like $1,000,341.52, so much so that I’m going to be starting 190x9 on Monday, making sure to double check everything to make sure I’m not consuming more than I should be.
Mr. Bartl - You have met your match.
Nice progress the both of you. Chris its going to be a scorcher again here in Cali, might wanna consider hitting those waves again.
Sayjin,
Interesting choice on going with GSD. I think it will serve you good, and be a good transition from your previous diet.
Carry on gentlemen, have a good weekend.
[quote]tmoney1 wrote:
Sayjin,
Interesting choice on going with GSD. I think it will serve you good, and be a good transition from your previous diet.
Carry on gentlemen, have a good weekend.[/quote]
Yeah buddy! As weird as it sounds, I love this diet. I love being able to eat the same thing pretty much every day while still losing weight and inches.
1 week update so far:
195-188 (7lb loss so far)
35 inch waist - 33 inch waist (2 inches loss)
I’m dropping the calories to between 1710 and 1900 a day, aiming to hit 184 before my refeed on Sunday. I’ll post pics before the morning before I start the refeed.
I make a mental decision not to do anything on a computer for the weekend and here all this action happened without me!
Oh well.
Not much to update. Things are changing a little bit with my week. I’m going to start running on M/W/F and going to be doing ocean swims on T/Th. I am not on a bike schedule because I ride it pretty much 5 days a week. Unless a scheduling conflict comes up where I need to be some place right after another, there is no need to drive. Plus, I already saved $26 bucks off a tank of gas since I got my bike. Now my weekly gas bill is only $86! Whohoo
Not much else. Knee feels great and I did a predominately plyometric leg session on Friday. Lots of box jumps, vertical jumps and single leg stuff. I even used my trusty old friend the weighted vest to add a different feel to things.
As for my diet, I am out of BCAA’s and am short on cash and won’t be able to get some supp’s for a while (I was way to spoiled during my clinic). So for my first meal of the day, I am having a MD Complete shake since I have a shit load of it. It is actually less carbs than if I were to continue with the dates and apples that I have been eating. Other than that, nothing much is changing diet wise. Oh, I am replacing almonds with Flax Seeds because I have a shit load of those too. I get to post next Monday, so lets hope I’m right around 195 or so!
[quote]Bartl wrote:
Not much else. Knee feels great and I did a predominately plyometric leg session on Friday. Lots of box jumps, vertical jumps and single leg stuff. I even used my trusty old friend the weighted vest to add a different feel to things.[/quote]
Wow, you’re really doing big things over there on the west coast. Whats you recovery secret?
[quote]Sayjin wrote:
Bartl wrote:
Not much else. Knee feels great and I did a predominately plyometric leg session on Friday. Lots of box jumps, vertical jumps and single leg stuff. I even used my trusty old friend the weighted vest to add a different feel to things.
Wow, you’re really doing big things over there on the west coast. Whats you recovery secret?
[/quote]
Cortizone 
My EDT Session:
Pull-ups/ Dips - PR Zone = 30 reps
1 minute rest
Hammer Curl w/ 35 lbs/Decline Skullcrushers w/ 80 lbs - PR Zone = 45 reps
1 minute rest
I was very surprised at how different chins and pull-ups are. You have to remember, this is the first time in my life that I have been able to either with form and for reps; but man, pulls are way harder.
For the arms, I tried to go hard for those two but I don’t think I got the weight right. It was challenging not hard.
Funny story though…I was riding home from the gym and I go to make a left hand turn off the road onto a bike path. I hit a little pot hole in the role and it blows my back tire. At 15 mph on a road bike and you blow your back tire, things get hairy. My back end was sliding all over the place. Good thing that was not the first time it had happened to me so I knew what was going on. Shitty thing is, I had to walk my bike the rest of the way, which was about 3 miles. Not that I have a problem walking 3 miles, but I did get some funny looks as I was pushing my bike instead of riding it.
Time to get a new tire and spare I guess.
Today was the first day that I did an almost true brick for my race training.
I went to the pool and did something like this (remember, 25 yard long pool):
6 sets
6x25
30 sec rest between sets
Then I drove home and did HIIT:
2:30 min run
2:30 min walk
= 5 min sets x 8 = 40 min session
My knee started to speak a little at the end of the run but I’m not too worried about it. A little ice and be mellow and stretch the rest of the day and it will be good for deadlifts tomorrow. As for the pool, well, I really kind struggled. It had been a couple weeks since I had swam and it definitely showed. I was sucking air big time between sets.
Good thing swimming is one of those things that doesn’t take long to get back to where you once were, so a couple more good sessions and a good ocean swim on Friday will do me some good!
Yesterday was quite the day. I woke up late (at about noon, just thought that I had to be in Compton soon…) and drove South and surfed for about 2 hours. My back was sore from Monday and still fatigued from Tuesday’s swim session, so needless to say my paddle wasn’t very strong.
I caught some good waves and had a good time though. Then, being pressed for time, I went to the gym and did a mini leg session.
A1) Deadlift - 8x4 @ 315 lbs w/ 90 sec rest
4 sets of the following:
B1) Bulgarian Split Squat w/ 45 lb kettlebell
rest 60
B2) DB RDL w/ 45 lbs
rest 60
wasn’t too tough but enough to really get my legs going. Today was going to be a recover day since my entire body is sore, but I have been up for about 2 hours and am bored out of my mind.
So I am going to do a brick: bike and run. Will prolly bike for around an hour or so, then do the same for my run, with 3 minute run intervals for my HIIT.
So here is my brick for today:
I rode my bike for 56 minutes, think I got between 16-18 miles. Then I took 5 minutes (had to change and mix another bottle of SWOF) then did this HIIT session:
3:00 min run
2:00 min walk
= 5 min sets x 12 sets = 60 min HIIT.
Both were not good and neither sucked. Its funny that the article about Beta Alanine just ran because I am not taking it this time around and man do I miss that stuff. I was training at a way higher level on my endurance session with it compared to now. Another thing that sucks is that I am almost out of HRX, ZMA and LCMD.
I need a sugar momma LIKE NOW!
[quote]Bartl wrote:
I woke up late (at about noon, just thought that I had to be in Compton soon…)
[/quote]
HAHAAAAAAAAAAAAAAAA!!! Old school baby!!!
Nice progress on the training. Must be cool to swim in the ocean!
Oops - Just realized I’ve been slacking pretty hardcore as far as posting goes, so here are my workouts so far this week.
Weight - 184
A) Sumo Deadlift
10x3 (200lbs) 40sec rest between sets
B) Chin Ups
10x3 (BW+30) 40sec rest between sets
C) Dips
10x3 (BW+60) 40sec rest between sets
10min HIIT (30sec high/60sec low)
A)Pistol squats ATG (right leg)
4x3 (BW+50lbs)
B) Seated Row
10x3 (144lbs) 45sec rest between sets
C) Dummbell Romanian Deadlift
10x3 (140lbs) 45sec rest between sets
D) Standing Military Press
10x3 (100lbs) 45sec rest between sets
4 min Tabata bike sprints (20sec high/10sec low)
I think I may very well end up being in the mid 170s by the time this competition is over, which is a weight I haven’t seen since 2006, and I’m cool with that since it will be a slow rise to 210-220 over the next year as I recover from surgery and make sure I put on quality mass.
I already have my refeed day planned out for this Sunday, and it is going to be glorious indeed! I’m going to stick mostly to relatively clean carb sources (oatmeal and fruit) but after my workout I’m going to have IHOP pancakes as part of my post workout meal, some potatoes or mac and cheese with my steak for dinner, and a cinnabon cinnamon roll + Metabolic Drive for my pre-bed snack.
[quote]tmoney1 wrote:
Bartl wrote:
I woke up late (at about noon, just thought that I had to be in Compton soon…)
HAHAAAAAAAAAAAAAAAA!!! Old school baby!!!
Nice progress on the training. Must be cool to swim in the ocean![/quote]
I was hoping someone would get that…
[quote]Sayjin wrote:
Oops - Just realized I’ve been slacking pretty hardcore as far as posting goes, so here are my workouts so far this week.
Weight - 184
A) Sumo Deadlift
10x3 (200lbs) 40sec rest between sets
B) Chin Ups
10x3 (BW+30) 40sec rest between sets
C) Dips
10x3 (BW+60) 40sec rest between sets
10min HIIT (30sec high/60sec low)
A)Pistol squats ATG (right leg)
4x3 (BW+50lbs)
B) Seated Row
10x3 (144lbs) 45sec rest between sets
C) Dummbell Romanian Deadlift
10x3 (140lbs) 45sec rest between sets
D) Standing Military Press
10x3 (100lbs) 45sec rest between sets
4 min Tabata bike sprints (20sec high/10sec low)[/quote]
Nice work Sayjin. How did you get 144 pounds on the seated row? 12 - 12 lb plates?
I did 10x3 several months ago and lost 22 pounds in 4 weeks. It’s a great program, and can really light you up when you use the right amount of weight.
Rage on.