Well I would’ve posted sooner except the site kept fucking up when I hit submit… So I gave up.
Annyway, got my workout in Friday, moved saturday to today for scheduling issues.
I got 225 on my front squats… these were not fun.
Thursday finishes off the gym for Phase II, and Sunday pics and weigh-in will complete Phase II…
I think I’m seeing some differences in my upper body… Pictures may not tell the story after one phase… but I’m thinking if I lose 5-10 lbs on phase III I’ll be looking good…
225 front squat, excellent!
I’m going to get some more maxes tonight, probably front/back squat. Haven’t decided which yet, maybe both.
So I haven’t posted any lifting in a while to eliminate theft of the program
but today:
6 Sets
A1: Chins
3 @ BW – Rar these were easy, I had been adding weight but struggling and not getting perfect form… today all but the FINAL rep was perfect form.
A2: Front Squats
3 @ 185 – Wanted to make sure I got real deep as 225 was a struggle and I’m sure I didn’t get full depth on all of them
B1: Romanian DL with DB
3 @ Pair 75s, so I should’ve posted this sooner but 75s are the max at my gym, and I do these no problem… I thought I was doing them wrong or rounding over too much… def not, like i’ve said in the past I’m extremely flexible and my legs are not my weak point in squats its my core.
B2: Dips
3 @ BW – I added weight previously but it really got to my wrists… damn you tiny wrists.
Good work on the chins, my gym doesn’t even have a place to do them, I can use the smith machine but there is a mechanical disadvantage to it. Probably me being 220lbs v. being weak is the disadvantage.
Your front squat numbers are coming along nicely!!
Good work, keep it up!
226.4 today… Think I can hit 223 by Sunday? I’m supposed to be gaining weight in this stage… but I find I am just maintaining/fluctuating 3-5 lbs… which is about water…
Something went crazy in Phase I, I shot up 6 lbs over night basically and now I’m stuck there, at my heaviest on my scale I was at 230, which is 4lbs+ from phase I, but 7lbs+ from pre-phase I weigh in.
I did my chins yesterday at close to 230 I’m sure, and in real world weight that’s prolly 235… so thats excellent.
Phase III looks a little odd to me and I can’t quite see how I’ll be burning fat… other than the addition of HIIT…
Cheer me on for a Phase III BW of 218-220…
This god damned stomach and chest fat is just lingering… maybe I need to look into Zinc as solution for these moobs…
I’ve had them since I was in 2nd grade… when will they go away… grr.
Tomorrow’s the last gym day of Phase II… gotta just take it easy this weekend and I’ll be good to go for Phase III
Pictures post Phase II coming sunday evening
Sunday I’m walking in a 5K with the GF… I actually thought about running it, but she refused to let me do it since she wasn’t going to run and didn’t want me finishing well before her.
Good luck with the 5k.
As Promised:
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Just for comparison this is where I started it all
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Hey man,
Great progress so far. I have a suggestion and this is in no way a negative criticism.
I’m not sure if you have had testosterone and estrogen levels checked before, but if you feel that might be an issue for you, check out the following 8 week ‘stack’ :
DIM
Calcium d-glucarate (taken with 2000 IU Vit D3 with meals)
Tribulus (taken at night, empty stomach, max dose) - which you can either get in the form of TRIBEX Gold from Biotest or see if you can find a bulk powder somewhere.
Try running with the above for 8 weeks. The tribulus should be cycled, so 5 days on, 2 days off would work (say M-F ON, Sat-Sun OFF). I may experiment with the above myself in the near future but would include a transdermal application of resveratrol ( I would have to make this myself).
Cheers. Keep it up man, and keep the updates coming!
Thanks Ponce, maybe I’ll look into that…
I’m really not going to try any supplements for the issue til I’m not overweight significantly.
I still am holding to the idea that it’s just due to me being 20-30lbs over weight.
Anyway
Phase III starts today
BW: 228.6 on the bonkers scale.
Training looks good for today…
Wish me luck.
Looking good man, certainly making progress.
Difficult.
Today was fun, I thought 8 circuits of 3 exercises was going to be boring, but I was surprised.
Single arm DB Bench was fun, almost fell off the bench… but I managed… ended up using a 75lb DB… awesome, except that’s the heaviest my gym is equipped with, good thing I’m supposed to up reps not weight.
Lets hope my physique drastically changes over the next 3 weeks or Ill be sad.
I guess I should never have questioned the knowledge of Mr. Waterbury, Day 2 Phase III, 226.8
My diet has not changed significantly other than eating less at snack times and no fruit… reducing calories a bit.
I guess the biggest difference would be carb intake, 4 oranges a day is about 60g of carb, in addition to other misc carbs I’m guessing I was close to 100g/day
For me being so carb sensitive I’m glad that I didn’t continue gaining and that hopefully what I did gain was all LBM.
If this lower carb/calorie combo for 3 weeks works I’m looking at -5lbs at least… woot
Side note:
I feel like I’ve always had a problem retaining muscle in cut phases so I’ve continued taking BCAAs in this phase to ensure weight loss is primarily fat…
Can’t wait for my HIIT today…
HIIT Went well…
20 mins 2 Mi 1:1 Ratio, 30s 3mph 30s 10mph
Reading that Tale of Two Body Builders really made me think about how much of a sally vagina I’ve been in terms of training effort.
There was a point where I was doing a 4x/wk split with HIIT and Crossfit on my days off… putting me in at about 4.5-5 hours a week… and thats when I saw the biggest differences in my body comp…
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That article basically told the tale of not being a sally vagina, you lift and work your ass off you can achieve your goals and its funny it kind of highlighted the G-Flux concept in the Berardi article…
Eat the right stuff, fuel your workout, and work your fucking ass off.
When this program is over and done with I’m going to Fight Club myself into a new hunk of man meat.
BW: 225.2 – 3.4 lbs in 3 days…
Thats fun… 1.6 lbs from the goal of this phase with 18 days to go…
I’m shooting for 5lbs down from my original Phase I weigh in, 223, so 218…
Come onnn 218.
Wow, Day 3… fuck my life.
Seriously tho… eff my life… so difficult… I almost puked at one point…
Great.
Today’s inspiration^^
I’m sore today, I’m never sore…
I finally found something that pushes me to my limits… This program only took me a year to find… thank god my progress continued even without soreness…
Last night’s training went well, I’m not sure if I’m pushing myself to the limit or not, and how hard I should be pushing…
HIIT:
Bicycle Sprints 1:1 Ratio 20 Mins
30s at lvl 10, 70-80rpm, 30s at lvl 15, 100-115rpm
6.41 Mi, a pace of ~19MPH
So from what I gather, that’s a damn respectable pace for biking; however, I could’ve probably pushed harder…
Then I think, well that would be silly seeing as the program calls for a laughable 5:1 ratio, 50s of slow 10s of high…
even when I was 272lbs starting out with HIIT I was doing 4:1, and it was 2mins rest, 30s run, which was very difficult, but the enormous recovery time made it easy at the same time.
I don’t know, I’m thinking I’m going to be let down by this program…
Something I’m beginning to realize is that the programs I’ve found have been written for the beginner, the old me, the guy that could’ve lost 5 lbs just walking around the office for a week.
I’m past that shit… that won’t work for me.
Dial in the diet? Dude fuck you, my diet’s been dialed for almost a year, do I have cheat meals? yes, is there a single program that doesn’t call for it or recommend it to provide sanity in a world of hurt? sure, haven’t found it though.
V-Diet is the best thing I’ve found in terms of getting to the next level, but I really don’t think I’m ready for that again… nor do i want to subject myself to that…
I’ve found some other programs taht talk about beating your ass to lose that last 10lbs, but they are additional routines added on top of “Strong Base program” to boost your effort and help you surpass plateaus…
Where is the, “So you’ve been working out, you’ve lost 50lbs, now you need a no-nonsense program that kicks you into the next level” program?
Maybe I really need do need a trainer… ugh… Someone step in anytime and show me the way, it’s not that I don’t have the drive, its just that I don’t have the direction for my goals…
/RANT of the week
ARGH!!! My comment did up load!!!
Man you’re killing that HIIT, riding the stationary bike can be a total bitch!
Don’t lose your faith in the program, don’t build barriers, destroy them. You’ve come a long way and are making great progress, keep it up!