Wow! Sprinkle some of that magic pixie dust on me, dude! Congratulations!
Cycle 1, week 2, day 3:
Felt rather “meh” today, particularly compared to Friday. Then again, I ate like crap all weekend, and didn’t stay hydrated, so I’m not completely surprised.
Warmup: 2x3 ab wheel rollouts
2x3@225 Romanian DL
1 8-second 225lb bench SML just shy of lockout
Sets:
Bench: 3@135, 3@150, 10@170 (= 225 1RM, PR)
(I actually screwed up and misread my weights, and did a set of 3@180 at the beginning. Probably could have gotten another rep or two out of the last set if I hadn’t done that.)
Incline DB Bench: 5x15@70 (35 each hand)
DB Row: 5x10@45
DB Tricep Extension: 3x10@20
7 jumprope intervals (15 on, 30 off)
45 minutes elliptical
As with last week’s bench sets, my arms and lats were really pumped, with my bis/tris and forearms feeling solid.
I’m giving up on this whole intuitive eating thing, and going back to recording everything I eat. I was getting enough protein, but nowhere near enough calories. If I just eat clean every few hours, I only end up taking in about 2000 kcals, rather than the 3000-3500 I should be eating. Given that I managed to not gain a single ounce of lean muscle mass in the past 3 months, I’m declaring that experiment a failure.
I’m going to try carb cycling for a bit, and see how that works. I need to figure out a good schedule, though.
Weight: 240
food intake today:
2,846 kcals
95.9g fat
196.2g carbs
302.1g protein
43% p/30% f/27% c
Let me start by saying: I HATE GOOD MORNINGS.
cycle 1, week 2, day 4:
warmups: 3x3 ab wheel rollouts
2x3@225 romanian deadlifts
squat: 3@205, 3@235, 8@265 (= 335 estimated 1RM, new PR)
leg press: 5x20@100 (increasing by 5 next week)
leg curls: 3x10@55 (increasing by 5 next week)
good mornings: 5x10@135 (keeping these there for a week)
jumprope intervals: 7@15/30
elliptical 45m
weight: 236 (ain’t water weight wonderful?)
food intake:
2,802 kcals
98.2g fat
159.0g carbs
311.3g protein
46% p/31% f/23% c
Tomorrow: high-carb day! woot!
Whoops. misread my calendar. Today was a low-carb day, and a no-workout day.
Weight: 235
2,574 kcals
122.5g fat
42.2g carbs
319.1g protein
51%/42%/7%
Cycle 1, week 3, day 1.
Normal warmup: 3x3 ab wheel rollouts, 2x3 225lbs romanian deadlift.
Military press: 5@80, 3@90, 13@100 (= 145lb estimated 1RM. New PR)
Dips: 5x10@BW
Rows: 3x12@165
Shrugs: 3x15@135 on bar on the Smith machine, behind the back, and 3x15 with a 45lb plate in each hand
Since I’m going whitewater rafting this weekend, I went with rowing machine intervals today: 7@15/45
Elliptical 45m
Today’s a high-carb day:
weight: 237
3,056 kcals
85.7g fat
368.6g carbs
223.1g protein
29%p/25%f/47%c (I blame fitday’s rounding for the 101% there. 
)
[quote]mcl wrote:
Cycle 1, week 3, day 1.
Normal warmup: 3x3 ab wheel rollouts, 2x3 225lbs romanian deadlift.
Military press: 5@80, 3@90, 13@100 (= 145lb estimated 1RM. New PR)
Dips: 5x10@BW
Rows: 3x12@165
Shrugs: 3x15@135 on bar on the Smith machine, behind the back, and 3x15 with a 45lb plate in each hand
Since I’m going whitewater rafting this weekend, I went with rowing machine intervals today: 7@15/45
Elliptical 45m
Today’s a high-carb day:
weight: 237
3,056 kcals
85.7g fat
368.6g carbs
223.1g protein
29%p/25%f/47%c (I blame fitday’s rounding for the 101% there. )[/quote]
Holy potato chips, Batman! that’s a lot of carbs.
also a lot of MPs too… nice work!
[quote]soldog wrote:
mcl wrote:
Cycle 1, week 3, day 1.
Normal warmup: 3x3 ab wheel rollouts, 2x3 225lbs romanian deadlift.
Military press: 5@80, 3@90, 13@100 (= 145lb estimated 1RM. New PR)
Dips: 5x10@BW
Rows: 3x12@165
Shrugs: 3x15@135 on bar on the Smith machine, behind the back, and 3x15 with a 45lb plate in each hand
Since I’m going whitewater rafting this weekend, I went with rowing machine intervals today: 7@15/45
Elliptical 45m
Today’s a high-carb day:
weight: 237
3,056 kcals
85.7g fat
368.6g carbs
223.1g protein
29%p/25%f/47%c (I blame fitday’s rounding for the 101% there. )
Holy potato chips, Batman! that’s a lot of carbs.
also a lot of MPs too… nice work!
[/quote]
Thanks! I was really hoping to bang out an extra rep or two, but my form broke down, and I was approaching failure. If I hadn’t had a low-carb day yesterday, I probably could have done it. I’m not coordinating my carb cycling with my workout schedule. There’ll be other days, when I get a workout day right after a high-carb day (like tomorrow, which are deads. Woot!)
I wish the carbs were potato chips, though. Instead, it’s whole wheat pasta, two protein bars, a huge bowl of whole-grain oats, an apple, and Surge Recovery.
Tomorrow, back to a saner, sub-200g level of carbs, and 300-350g of protein.
Any glycogen I don’t work off tomorrow will be burned away Sunday, when I’m spending a full day whitewater rafting.
[quote]mcl wrote:
Thanks! I was really hoping to bang out an extra rep or two, but my form broke down, and I was approaching failure. If I hadn’t had a low-carb day yesterday, I probably could have done it. I’m not coordinating my carb cycling with my workout schedule. There’ll be other days, when I get a workout day right after a high-carb day (like tomorrow, which are deads. Woot!)
I wish the carbs were potato chips, though. Instead, it’s whole wheat pasta, two protein bars, a huge bowl of whole-grain oats, an apple, and Surge Recovery.
Tomorrow, back to a saner, sub-200g level of carbs, and 300-350g of protein.
Any glycogen I don’t work off tomorrow will be burned away Sunday, when I’m spending a full day whitewater rafting.
[/quote]
Ah - whitewater rafting is a favorite, I haven’t gone nearly enough.
Crush those deads tomorrow!
Cycle 1, Week 3, Day 2:
Warmup: 1x3 ab wheel rollouts. My abs and mid-back were still sore, so I took it easy. I think the rowing intervals tweaked something.
rack pulls: 2@365, 2@435, 1@505 (but I just barely got it off the pins, so I don’t think I’ll really count that. My callouses were really sore. I think I may start considering gloves for my pulling motions.)
Deadlifts: 5@205, 3@235, 20@260 (= 433lb estimated 1RM, new PR. Switched from sumo to Romanian at rep 8, since I wasn’t really feeling the sumo today, and my Romanian form was better.)
Lunges: 3x6@50 (25lb DB each hand)
hanging ab raises: 3x15@BW
rowing intervals: 7@15/45
Elliptical: 35m (I just didn’t have the energy to keep going, so I pussied out 10 minutes early)
Weight: 237
2,568 kcals
64.3g fat
199.7g carbs
302.2g protein
48%p/22%f/30%c
I need to get some more fat and protein today. I may dig into some natty PB.
[quote]mcl wrote:
Cycle 1, Week 3, Day 2:
Warmup: 1x3 ab wheel rollouts. My abs and mid-back were still sore, so I took it easy. I think the rowing intervals tweaked something.
rack pulls: 2@365, 2@435, 1@505 (but I just barely got it off the pins, so I don’t think I’ll really count that. My callouses were really sore. I think I may start considering gloves for my pulling motions.)
Deadlifts: 5@205, 3@235, 20@260 (= 433lb estimated 1RM, new PR. Switched from sumo to Romanian at rep 8, since I wasn’t really feeling the sumo today, and my Romanian form was better.)
Lunges: 3x6@50 (25lb DB each hand)
hanging ab raises: 3x15@BW
rowing intervals: 7@15/45
Elliptical: 35m (I just didn’t have the energy to keep going, so I pussied out 10 minutes early)
Weight: 237
2,568 kcals
64.3g fat
199.7g carbs
302.2g protein
48%p/22%f/30%c
I need to get some more fat and protein today. I may dig into some natty PB.[/quote]
woohoo! 20 reps is really something!
I haven’t used them but it seems that straps are recommended for those assistance exercises in the pulling arena. Although the assistance exercises are usually done after the the main exercise, aren’t they?
[quote]soldog wrote:
mcl wrote:
Cycle 1, Week 3, Day 2:
Warmup: 1x3 ab wheel rollouts. My abs and mid-back were still sore, so I took it easy. I think the rowing intervals tweaked something.
rack pulls: 2@365, 2@435, 1@505 (but I just barely got it off the pins, so I don’t think I’ll really count that. My callouses were really sore. I think I may start considering gloves for my pulling motions.)
Deadlifts: 5@205, 3@235, 20@260 (= 433lb estimated 1RM, new PR. Switched from sumo to Romanian at rep 8, since I wasn’t really feeling the sumo today, and my Romanian form was better.)
Lunges: 3x6@50 (25lb DB each hand)
hanging ab raises: 3x15@BW
rowing intervals: 7@15/45
Elliptical: 35m (I just didn’t have the energy to keep going, so I pussied out 10 minutes early)
Weight: 237
2,568 kcals
64.3g fat
199.7g carbs
302.2g protein
48%p/22%f/30%c
I need to get some more fat and protein today. I may dig into some natty PB.
woohoo! 20 reps is really something!
I haven’t used them but it seems that straps are recommended for those assistance exercises in the pulling arena. Although the assistance exercises are usually done after the the main exercise, aren’t they? [/quote]
I tried the 505 after the deads. The 365 and 435 are both warmup and an attempt at trying out supermaximal loading immediately before my deads.
[quote]mcl wrote:
I haven’t used them but it seems that straps are recommended for those assistance exercises in the pulling arena. Although the assistance exercises are usually done after the the main exercise, aren’t they?
I tried the 505 after the deads. The 365 and 435 are both warmup and an attempt at trying out supermaximal loading immediately before my deads.
[/quote]
Well getting 20 reps on a 5-3-1 day might indicate that it worked!
[quote]mcl wrote:
That was worse than a waste of time.
I walked in, described my symptoms, told him I don’t feel like myself anymore and just want to feel better, and he was adamant that I have sleep apnea. “You have sleep apnea until proven otherwise!” and referred me to a sleep center for study.
He said my numbers were perfectly normal.
He also said that I should just eat 1500 kcals/day and do a lot more cardio.
In short, he’s a complete idiot.
I’m going to follow up on the sleep study referral because I /do/ have trouble sleeping, but in spite of him and not because I think he’s right re: my symptoms being caused by it.
sigh[/quote]
He could be on the right track. Lack of sleep will also effect t levels. You should give Biotest Z-12 a try. I am a terrible sleeper and I absolutly love this stuff. 5HTP is also good for mild depression.
After getting through a bottle of this, I went from a BW of 257 to 243. I am betting this has something to do with normal hormone levels due to better sleep, better workouts, etc. I finished the bottle and haven’t re ordered for about two months. Back up to 250. I just went in and got some blood work done. I am going to go back on it soon and then get retested after a month of good sleep.
IF you are a big snorer and truly have sleep apnea, this may not be the best solution. If you are just a tosser and turner that wakes up several times a night like me, definatly give it a try. Mabey even a better investment than the Alpha Male.
[quote]dhickey wrote:
mcl wrote:
That was worse than a waste of time.
I walked in, described my symptoms, told him I don’t feel like myself anymore and just want to feel better, and he was adamant that I have sleep apnea. “You have sleep apnea until proven otherwise!” and referred me to a sleep center for study.
He said my numbers were perfectly normal.
He also said that I should just eat 1500 kcals/day and do a lot more cardio.
In short, he’s a complete idiot.
I’m going to follow up on the sleep study referral because I /do/ have trouble sleeping, but in spite of him and not because I think he’s right re: my symptoms being caused by it.
sigh
He could be on the right track. Lack of sleep will also effect t levels. You should give Biotest Z-12 a try. I am a terrible sleeper and I absolutly love this stuff. 5HTP is also good for mild depression.
After getting through a bottle of this, I went from a BW of 257 to 243. I am betting this has something to do with normal hormone levels due to better sleep, better workouts, etc. I finished the bottle and haven’t re ordered for about two months. Back up to 250. I just went in and got some blood work done. I am going to go back on it soon and then get retested after a month of good sleep.
IF you are a big snorer and truly have sleep apnea, this may not be the best solution. If you are just a tosser and turner that wakes up several times a night like me, definatly give it a try. Mabey even a better investment than the Alpha Male.[/quote]
Yeah, I went through a bottle of Z-12 when doing the Velocity Diet, and it worked great. Too many other variables involved there to know if the improved sleep had any imapct, though. Perhaps I’ll pick up another bottle and try to keep track of the changes I see due to better sleep.
I’m not giving up my Alpha Male though! FROM MY COLD, DEAD HANDS!!!
[quote]mcl wrote:
My current set weights:
I also do a lot of accessory work, mostly dumbbell shoulder raises (front and side, seated), dumbbell overhead presses, pushups, pullups (recently with bands, since I’m trying desperately to get myself to use the full ROM for wide-grip pullups), pulldowns, cable pullovers, high cable flys, inverse rows, weighted dips (currently at 50lbs).
My weak areas:
My back: My deadlift is comparatively weak; my pullups, well, suck. Wide-grip anything is much harder for me than narrow-grip (that includes bench presses).
My shoulders: Primarily due to neglect since I started exercising. I’m focusing on them now.
[/quote]
I am going to make a few suggestions for shoulder girdle stability. I have had very serious issues with my shoulders in the past, so I am very sensative to exercises that are harmful and have come up with list of favorites for keeping things tight so to speak.
I stay away from side or front raises and upright rows. These really bother my shoulders.
Exercises I alway rotate through:
Crazy bell bench
Reverse Kettelbell military press - hold by the handles with the bell aimed up. works better with thick handled KBs
Dislocations with bands - great warm up and finisher
Halo with plate or KB
Seated DB clean
Face pulls with band or Lat PD machine
good database of exercises and demonstrations
http://www.xlathlete.com/browse_admin.jsp;jsessionid=FDE63EEA160D853B0913F9B50D2B36E4?browse_kind=2
[quote]dhickey wrote:
mcl wrote:
My current set weights:
I also do a lot of accessory work, mostly dumbbell shoulder raises (front and side, seated), dumbbell overhead presses, pushups, pullups (recently with bands, since I’m trying desperately to get myself to use the full ROM for wide-grip pullups), pulldowns, cable pullovers, high cable flys, inverse rows, weighted dips (currently at 50lbs).
My weak areas:
My back: My deadlift is comparatively weak; my pullups, well, suck. Wide-grip anything is much harder for me than narrow-grip (that includes bench presses).
My shoulders: Primarily due to neglect since I started exercising. I’m focusing on them now.
I am going to make a few suggestions for shoulder girdle stability. I have had very serious issues with my shoulders in the past, so I am very sensative to exercises that are harmful and have come up with list of favorites for keeping things tight so to speak.
I stay away from side or front raises and upright rows. These really bother my shoulders.
Exercises I alway rotate through:
Crazy bell bench
Reverse Kettelbell military press - hold by the handles with the bell aimed up. works better with thick handled KBs
Dislocations with bands - great warm up and finisher
Halo with plate or KB
Seated DB clean
Face pulls with band or Lat PD machine
good database of exercises and demonstrations
http://www.xlathlete.com/browse_admin.jsp;jsessionid=FDE63EEA160D853B0913F9B50D2B36E4?browse_kind=2
[/quote]
I do dislocations while on the elliptical. I agree, they’re a great finisher, and a wonderful stretch.
Got back from my whitewater rafting trip Monday, was exhausted. Still tired today. Didn’t eat all that well (or all that frequently) over the weekend, thanks to camp food (and a couple of beers. 
).
Cycle 1, Week 3, Day 3:
No warmups today. My core’s still a bit sore from the weekend, and I’ve got a bit of sunburn, making the idea of rollouts very unappealing.
Bench: 5@140, 3@160, 13@180 (= 255 estimated 1RM, new PR)
Dumbbell bench: 5x15@80 (40 ea. hand)
Dumbbell rows: 5x10@55
Dumbbell tricep extensions: 3x15@20
Exhausted, so I decided to skip cardio today. I’ll get back in that groove Thursday.
Weight: 236
Food:
2,088 kcals
83.9g fat
159.7g carbs
186.9g protein
This doesn’t include my pre-bedtime snack, cottage cheese. I also need to get to the grocery store and cook, because I’m out of prepared lean meats, and I was too lazy to cook anything up yesterday. It’s below my normal kcal intake, but I’m dropping my kcal intake by 500/day for a week or so to see how that goes.
Going to cook up some more buffalo meatloaf tonight.
Macros: 35%p/35%f/30%c
[quote]mcl wrote:
Got back from my whitewater rafting trip Monday, was exhausted. Still tired today. Didn’t eat all that well (or all that frequently) over the weekend, thanks to camp food (and a couple of beers. ).
Cycle 1, Week 3, Day 3:
No warmups today. My core’s still a bit sore from the weekend, and I’ve got a bit of sunburn, making the idea of rollouts very unappealing.
Bench: 5@140, 3@160, 13@180 (= 255 estimated 1RM, new PR)
Dumbbell bench: 5x15@80 (40 ea. hand)
Dumbbell rows: 5x10@55
Dumbbell tricep extensions: 3x15@20
Exhausted, so I decided to skip cardio today. I’ll get back in that groove Thursday.
Weight: 236
Food:
2,088 kcals
83.9g fat
159.7g carbs
186.9g protein
This doesn’t include my pre-bedtime snack, cottage cheese. I also need to get to the grocery store and cook, because I’m out of prepared lean meats, and I was too lazy to cook anything up yesterday. It’s below my normal kcal intake, but I’m dropping my kcal intake by 500/day for a week or so to see how that goes.
Going to cook up some more buffalo meatloaf tonight.
Macros: 35%p/35%f/30%c
[/quote]
fixed that for you…
NICE bench set coming back exhausted and short on food!
[quote]soldog wrote:
NICE bench set coming back exhausted and short on food![/quote]
Thanks! I actually surprised myself. It’s probably due to the fact that I had 4 PB&J sandwiches yesterday. Accidental carb-loading.
I still hate Good Mornings.
Cycle 1, Week 3, Day 4.
Warmup: 3x3 ab-wheel rollouts
1x3@205 romanian deadlifts
Squat: 5@220, 3@250, 8@280 (= 355lb estimated 1RM, new PR )
Leg press 5x20@110
Leg curls 3x10@60
good mornings 5x10@135
rowing intervals: 7 (15/45)
30m elliptical (yeah, I pussied out on the cardio today)
total weight moved: 24,255 lbs.
Weight: 234.5
2,716 kcal
128.2g fat
155.3g carbs
247.2g protein
37%p/41%f/22%c
Too much fat, too little protein today. 