Bartl vs. Sayjin: A Fat Loss Challenge

Training Training Logs
321

[quote]tmoney1 wrote:
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.[/quote]

Its a seated row machine, so I just put the pin in whatever hole the weight corresponds with and go at it. It kind of sucks since this week called for a 2% weight increase from last week, but I could only go from 132 to 144, so I’ll most likely stick to the same weight next week and just lower the rest periods.

322

^^^ For Sayjin.

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Weight: 185lbs
Waist: 32 inches

Only 2 weeks on the GSD and I’m having great results. Refeed and pictures tomorrow!

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[quote]Court wrote:
^^^ For Sayjin.[/quote]

LOL. You’re the best ever. I’ll be sure to take a picture of my pancakes tomorrow.

325

Refeed Plan:

Meal 1 - 10oz steak, 2 servings of Mac & Cheese

Pre Workout - 1 scoop Surge
Post Workout - 1 scoop Surge

Meal 2 - 10oz steak, 5 IHOP Pancakes

Meal 3 - 4 skinless chicken thighs, baked potatoes fries

Meal 4 - 2 Cinnabons, 2 scoops Low-Carb Metabolic Drive

16 hours, 22min and 14 seconds left until I feast!

326

Sayjin, your re-feed, looks awesome! I got fatter just looking at the words…I hope you enjoy!

As for myself…well, things have been hectic lately. Wednesday marked the first day of Old Spanish Day’s here in SB, or as it is more aptly known as…simply…FIESTA! In a sense, its 5 days of drinking tequila and eating taco’s. Friday was a gym session which was also the same day as the parade.

Lets see, DT gym + 100,000 people = shitty place to try and drive too.

So I rode my bike which was not any better. It was fun bobbing and weaving around road signs and stupid tourists though.

I got to the gym and nobody was there, all except for a long haired wanna be who would not get off his cell phone. Drove me nuts. Good thing my iPod was turned up real loud.

My EDT session was phenomenal. I am starting to see some good results in my arms, namely my biceps, my back and my shoulders actually. I’m also liking my leg sessions as on my bike rides my legs feel super strong right now and even going up hills (which is my arch nemesis) I’m getting faster.

For my EDT session:

A1) Pullups - new PR zone - 33
A2) Dips w/ 55 lb - 60 sec rest - 33 reps

I like pullups. I like dips. I like doing them both as a super set for 15 minutes and having people look at me like I’m crazy. Yet I am breathing harder, sweating more and getting a better training session than 99% of the people in the gym.

B1) Standing DB Hammer Curl w/ 40 lb - 39 reps
B2) Decline Skullcrusher w/ 90 lbs - 39 reps - 60 sec rest

Overall, great session. I am still feeling it today (Sunday) from Friday. I am out of Surge Recovery, pretty much out of LCMD and have 1 day left of HRX. Good thing my second bartending job starts Monday, I am dedicating those tips to buying supplements!

327

You know, with all this talk about the refeed, I think I bitched up pretty hard. Here is the breakdown:

Meal 1 - 1.33lb Ribeye Steak, 1 bag of Ore-Ida baked curly fries (9 servings per bag), 1 Banana

Pre-Workout - 2 scoops Surge
Post-Workout - 2 scoops Surge

Meal 2 - 2 scoop low carb MD, Pancakes*

Meal 3 - 2 Cinnabons

Meal 4 (still to come) - 14oz steak, broccoli, MAYBE some Mac and Cheese, but I think I’d be pushing it at that point.

On a more positive note, my workout today was AWESOME! While it was more of the same movements, I upped the weight and my body felt like it was running on all cylinders. However, I didnt do intervals today because my hamstrings are still killing me from the RDLs and the pistol squats.

A) Sumo Squat
10x3 (205lbs) 40sec rest between sets

B) Chin-Ups
10x3 (BW+35) 40sec rest between sets

C) Dips
10x3 (BW+70) 40sec rest between sets

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[quote]Sayjin wrote:
Meal 2 - 2 scoop low carb MD, Pancakes*
[/quote]

Is the * there to denote you bitching out on your pancake eating? I’m disappointed Sayjin, very disappointed.

PS. He only had 3 of 5.

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Yeah…I forgot to add that part. Sad thing is now I really want them and they’re 2 weeks away again!

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Here is my leg session from today:

5 min w/u on treadmill
hip/leg mobility movements

A1) Sliding Real Lunges w/ kettlebell - 3x8
A2) Swiss ball push-up to knee curls - 3x10
60 seconds rest

B1) Lateral Step-ups with tension band - 3x20 ea leg
B2) Cable Pull Throughs - 3x15
30 seconds rest

C1) Jumping Bulgarian Split Squat - 3x8
C2) Zots Deadlift - 3x5
60 seconds

Done in circuit fashion 3 sets, with 55 lbs:
D1) Overhead Squat x 5
D2) Jumping Squat x 5
D3) BW Squats x 20

E1) Box Jumps w/ 50 lb weighted vest x 5
E2) Box Jumps w/ BW x 5
rest 90 sec

Pretty intense session consider I was making shit up as I went through it. I just kept thinking, hmmmmm, what sounds like fun?

Knee held up great and I am really happy with it right now. BUT, now I have to go do a HIIT session of 20 sets (that 1 hour 10 minutes total). So we shall definitely see how things are feeling after that.

Oh, and since I ran out of Surge Recovery, my new PWO meal is two peices of Ezekeil bread with 1 T of natural PB and 1/2 banana on each.

I am also replacing my protein shakes with cottage cheese.

Its the best I can do with the lack of fundage right now.

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My bad.

For the circuit it was 65 pounds and the box was 36 inches.

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Alright, here they go.

Front: Morning of the weight in at 184

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Front #2:

334

Back

335


Back #2

336

Meal #1 - The Steak

337

Legs (Yes, I ate them for breakfast)

338

Second part of Meal 1 (What is not shown is another pan of fries exactly like the one shown - that too was devoured)

339

The Buns - Is that extra frosting you see? Yes, it is.

340


And the proof. I weighed in at 189 this morning, so I’m sure I’ll be back down to 185/184 by the end of the week.