BROOTAL's Log

Training Training Logs
81

Guys,

Thanks for the help and kind words. It’s awesome to know in some way I am inspiring someone else to kickass.

I took some measurements and pictures today that were disappointing. I gained some fat back due to poor diet while traveling (total time was almost 12 days)

Instead of getting all pissed at myself and saying the hell with it like I would have in the past. I looked for what I can learn from what happened.

It is now obvious that my body does not respond well to high amounts of carbs. I also feel MUCH better when eating every couple of hours.

It is pretty damn easy for me to lose strength when I’m not training. For my trip coming up I will being doing more isometrics in the hotel room (wall sits after duffel bag squats, Holding push-ups in the bottom position after doing sets).

I am bummed but not discouraged.

My lifts today went like this. (NOTE TO KINEIN: I have started including the shoulder workouts you mentioned, i noticed that my shoulders were not tight at all after I left the gym and will continue to use them. Thank you)

Military Press: 1: 45lbs 2: 55lbs 3: 65lbs 4-6 100lbs (used a bit of legs last set, I noticed a loss of strength from where I was previously)

Squats: Actually hit a PR today: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 195lbs (at the end I noticed I was not going down past parallel. My goal for this week is to hit below parallel for all sets.)

Rows: 1:65lbs 2: 95lbs 3:115lbs 4-6: 130lbs

I actually almost called it quits today after my last set of military presses. I had been frustrated and the day in general kind of sucked. As I was leaving I knew that if I didn’t suck it up and go bust some ass I would be even more pissed at myself later. So I walked back in and rocked a new PR.

I am contemplating doing the V-diet when I come back from Belgium. My current plan is working extremely slow and when I come back I want to get things perfect.

Please offer your comments on my diet and the idea of running the v-diet.

Thank you

82

Well sounds like your getting impatient, so I’ll say you have developed more with your thinking and understanding of the type of commitment you have to put out. So go for the V-Diet. You’ll see changes and if you can stay committed it will be one of many learning experiences.

83

I would say that its a combination of getting impatient and realizing that my old plan may not have been the best. In my first post you told me that I should try to focus on losing fat or gaining muscle. Although not advised (because I would fight the mirror ever time I looked into it), I could try and SLOWLY add muscle while losing fat. I did not realize how difficult this was. Pros like CT make it looks easy, but the part I did not take into account was THEY KNOW EXACTLY WHAT THEY ARE DOING.

From the good amount I have read on the diet, If I push myself, I will retain most of my strength, or even add some.

My number one concern with the diet is that I will cut all this fat off and be a 150lbs twig. I wanted to try and shift my composition because I felt I was right in the middle with not enough muscle to cut, but too much fat to bulk.

After re-evaluating where I am at, where I came from and where I want to be, I think I need a different approach.

WHY I WANT TO TRY THE V-DIET
I think it will bring me to my original goal faster than the way I am going now. If I cut down to the body fat that I was originally hoping for, I can then slowly bulk from there. With less fat I hope to at least see the changes taking place. Making it easier mentally.

As always I appreciate everyones opinion whether you have been doing this for years, or if you have just started.

My main hope for starting this log was to avoid the pitfalls that I have fallen into during the past and to help others avoid them as well.

In the past I have gotten to this point, been frustrated with how I looked and gave up. This time I want to try something different.

Unless someone can give some insight as to why I should not do the v-diet, I will begin when I get back from Belgium and all of the supplements have arrived. I hope for this to be around June 16th. Until then I will continue with where I am at now.

Thank you.

84

I did some more reasearch on the diet and took a look at the other people who are doing it.

I have come to realize AGAIN that I am rushing things.

I read through my whole log again and saw that I am making progress and that I cant use the mirror everyday to measure my gains.

Can’t wait for lifting tonight! I am going to hit 155 for all sets of bench!

85

5/28/08 workout

I substitued hamstring curls today instead of squats. I wasn’t feel up to par from mondays squat session.

Bench Press: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 155lbs FINALLY HIT 155 for all work sets!

Deadlift: 1: 135lbs 2: 165lbs 3: 185lbs 4: 220lbs

Decline Sit-up: 3x5 holding 20lbs

Starting last week I made some changes that I like and will continue to implement. They are:

-I used to come home from work, eat dinner, then lift, eat some cottage cheese and go straight to sleep pretty much within an hour after finishing my last set.

-I now come home from work, lift and drink my Surge, then 2 hours later have a bowl of oatmeal, then two hours after that eat cottage cheese and go to bed. This has been working better for me and gives me a lot more time to wind down.

-The grip work is also working VERY well. I’m no longer having the trouble I used to have with the deadlifts.

86

From now on do 20-30 grams of protein pre-workout (1hr-30min), if you lack time then take it to the gym with you and sip on it between sets.

Unless I have it wrong your stating you aren’t getting anything in your system before you exercise.

87

[quote]BROOTAL wrote:
I did some more reasearch on the diet and took a look at the other people who are doing it.

I have come to realize AGAIN that I am rushing things.

I read through my whole log again and saw that I am making progress and that I cant use the mirror everyday to measure my gains.

Can’t wait for lifting tonight! I am going to hit 155 for all sets of bench!

[/quote]

You came to the exact conclusions I did about your training. It takes time, doesn’t it, to accomplish what we want?

I think you’re making great results with the program, as is. Body composition restructuring (getting leaner 'n meaner) takes time, effort, dedication, and patience.

Do you have a certain time frame that you’re going to do Rippetoe for? I think that, as long as you’re making gains and feeling good, stay with it. If your overall well-being or your gains stall, then it may be time to change things up.

88

You are correct in that I dont take in anything directly before training. I drink a PB shake at 3:30 and lift at 5:30. I start sipping the Surge when I start my first work set and continue through the workout.

TNT:
I was going to use it as long as it kept working. Gains have slowed down but at the same time the last few weeks have been rocky so I cant contribute the poor gains to rippetoes. When I come back from this next trip I plan to run with it for another few weeks and see what kind of gains I see. If they are in fact coming to a stop I will start to change things up.

I have been looking for another one to start, but haven’t decided what I would like to try next. I’m always up to suggestions.

Yes I have realized this stuff takes time. As long as I see something changing I’m usually ok. After the travel and me gaining some weight back I started to overreact. I could tell by the “tone” of Kineins post that the V-diet wasn’t right for me at this time. I went over to the v-diet board asked some questions, posted where I’m at, and asked for legit answers.

By the way, I checked your log out. Major props for doing so much work after having the foot surgery, especially hiking/walking. Keep it up man, we will get where we want to be.

Thank you.

89

haha, you’ve read too many of my posts if you can tell my tone. Tho you aren’t wrong ~ I think anyone that wants to help you wants you to build that solid foundation both physically and mentally. But if you are willing to suffer the V-Diet wouldn’t hurt. I think it would be extremely educational ~ besides destroying part of your social life for a short period of time. hehehe ~

I’ve considered sending you a pre V-Diet and then I go to sleep wakeup and reconsider. Honestly I wouldn’t have anyone bother until after they have built that foundation. But that is just my personal belief. The time is coming but right now? some may say yes, some may say no ~ That is still YOUR choice. You aren’t paying me so I can be honest and mean ^^ but there is no fun in internet meanness ~ If I want to be mean I prefer to nag tease and harass in person over hours. Not a post -_- That isn’t fun at all.

Yes you could do the V-Diet. Would you see the same results as Bartl…? No. You’d want more muscle immediately. Gustavo is in a more experienced league of strength and powerlifters - unconcerned or oblivious to how they “look”. You care how you look. But the difference is Gustavo spent years throwing heavy ass weights. I and perhaps others are trying to establish that whole heavy ass weight stuff so that when and if you do decide to get crazy and “starve” as some may say - you will be just a little more happier after your V-Diet.

Anyways do it now ~ do it in 3 months. It’ll be hard either way. But you’ll be a little more pleased then. But if you want to impress anyone within the next month or two ~ V-Diet. I won’t stop you! Nor could I.

Tho I think mostly I have been thinking of AMPing your chest routine. I could talk about more muscle groups but there are plenty of articles on this site about various muscle groups and others such as Prof. X and others that have left their own imprint. I’m sure you already know this. Train for yourself, learn from whomever you can and keep in mind that what anyone says now, in the past, or in the future ~ you will understand more clearly over “years” not days or months - but years! tehehe… I re-read material constantly and every 3-6 months I realize something new.

Finally in closing for todays mMmM casual post ~ I shall say the greatest thing you can do in this world of self-perception and the perception of others is : Prove them wrong. Prove me, prove Biotest, prove your friends, family, lover ~ wrong -

How you will do this, when, where, and why you will do this - is up to you; if you are willing, capable, and able.

In the end only you will enjoy the fruits of your labor.

Cheers!

( ps ~ those that you want to be like: ask them for advice , just be specific and give them as much info as you can )

90

Kinein…Inspiring as always man! Thanks for the guidance.

Workout went well today

Military Press: 1: 45lbs 2: 55lbs 3: 65lbs 4-6 100lbs. They felt much better than last week and I didnt have to use the legs for that extra “shove”

Squats: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 195lbs (made sure these were all parallel. I’m kinda pissed because I think I would have hit 200lbs next week.

Rows: 1:65lbs 2: 95lbs 3:115lbs 4-6: 135lbs I felt myself cheating on these at the end. So I will have to plan to stay at this weight until they are quality reps.

I leave for Belgium tomorrow so this will most likely be my last post unless I get free time at the hotel. (i’ll be there for business so time will be limited and I plan on using the gym)

I seriously cant wait to get back and hit 200lbs for squat.

One thing I want to note is that although my legs are getting much stronger, my hamstrings are getting “tighter”. I feel them stretching much more when I do deep squats, almost like they wont loosen up the same way they used to. I have started doing extra hamstring stretches and thrown in leg curls on wednesdays instead of squats.

Also a note to Thedudeabides if hes reading this. Those videos with your new dip belt have got me pumped to get my own!

91

For some reason I can’t find any recent info pertaining to your current weight. Nor recent calorie intake info. Or a guesstimate? Oh gosh… Belgium… the beer there is the best in the world… destroys German beer… -_-

Well forget that I asked about anything because if I was in Belgium I’d have to add in a few beers everyday along with lots of running… HAHAHAHA.

Seriously their stuff makes me smile.

92

Hey everyone!

Back from Belgium today and can’t wait to continue with this goal.

The trip was amazing overall. I met people from 12 different countries and learned a MASSIVE amount of stuff.

Eating while I was there SUCKED. I mean just straight terrible. The food was all provided by the hotel and was VERY limited. We only ate 3 meals a day, which consited of a massive amount of bread. I ran out of protein bars very early on. The only protein I took in was during dinners, and consisted of fish.

The whole thing bummed me out. It is honestly a 2 step forward 1 step back process at this point. I did push-ups, duffel bag overhead squats, lots of wall sits and other hotel room workout kinda stuff.

Tons of walking on this trip since we did a lot of sight seeing after work.

I will be back on track as soon as my body adjusts to the US time and schedule. By Wednesday I will be posting diet and workout info again.

Thanks for listening,

BROOTAL.

PS: Kinein was absolutly correct in that the Belgian beer is delicious and STRONG.

93

I’m in a state of envy. I had half a cup of Belgian beer 2 weeks ago. It was a very soothing enjoyable experience hahaha. I savored every second of it. But back to your training!

ps. did you get to try their chocolate? o.O FANTASTICAL.

94

Nutrition:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon water, 2 pieces of wheat toast

Shake: 930am: Peanut Butter shake,

Lunch: 1230: turkey burger without a bun, large salad.

Shake: 3:30: Peanut Butter shake, fish cap

Dinner: Chicken breast, veggies, green tea,
birthday cake. (I know, my will to eat clean was crushed by a slice of birthday cake DAMNIT)

before bed: scoop of whey.

Workout today was pretty bad. I lost alot of strength from what I can tell.

I did all my usual lifts but dropped the weight down significantly do get back into the routine of things.

I am going to continue with lighter weights until next monday, then start going all out again.

I also did morning cardio and nighttime cardio today. I am currently evaluating my diet and plan to drop another few hunderd calories a day to bring the fat down a bit more.

95

before bed go with a scoop of casein.

96

Gentlemen,

I lost a good amount of muscle the week I was away. My strength lost wuite a bit as well. Is it likely that I will gain this back more quickly than before by starting to train and eat correctly again?

I would also like some input on my plan. It seems as though results have slowed. I have not changed my diet at all really since I started. As you can see I eat a lot of the same foods to keep it simple and on track

After being shown this website:

www.johnstonefitness.com by another member, I have all these crazy ideas running through my head. His physique around 11/1/06 is where I want to end up.

Since my progress has started to slow I want to change something in my diet.

Please help me make a choice as for my next few months.

Is it better to cut like he did? (no way I would want to cut down that low) or should I add some more calories and try to add more mass?

Thank you all!!

97

Left the squat out today, my legs were sore as hell from wednesday’s session. the first day back always sucks at least I know it will pass.

Shoulder Press: 1: 45lbs 2: 65lbs 3: 85lbs 4-6: 90lbs

Pendlay Rows: 1: 45lbs 2: 95lbs 3: 115lbs 4-6: 120lbs

Decline Sit-up: 3x5 holding 20 lbs

My numbers have gone down but im hoping these will be back up and even better in just a few more weeks. No more traveling until september. I plan to get in some
decent gans by then.

Im reconstructing the diet this weekend so if anyone cares to offer some input that would be great.

98

this is boring ~ go V-Diet - after you V-Diet and get to see ur results. we get back to the basics. give T-Nation 1 month. for better or for worse.

99

Kinein

It may be boring but the plan is still working and I’m down to 180lbs which is about 10lbs of loss for about 8 weeks. My lifts have all gone up quite a bit. (with the exception of bench) Should I be seeing quicker or more drastic results? (I’m still unsure what are good results, whats normal and whats poor).

Here is my progress so far:

Weight: 190—>180lbs
Squats: 160—>195lbs (right before Belgium)
Bench: (No great progress) 145-155lbs
Deadlift: 180—220lbs.
Crunches: 0lbs—20lbs

I wasn’t thinking about changing it dramatically. Just adding some new foods and lowering the calories again by a few hundred. Like we talked before, is the V-Diet really a good choice for me?

If you truly beleive the V-Diet would be a good decision at this point (I trust that you wouldn’t steer me wrong.) I will give it a whirl. Like I said earlier, I’m afraid I’ll be at 160lbs when I’m done with very little muscle, and look terrible. Maybe this is what I need to begin a solid bulk?

Should I implement the V-Diet light that you discussed instead?

As always I appreciate the help you have given me this far, and you have made a big difference in how I go about things with my diet and workout. I don’t think I would have progressed this far without it.

Thank you!

100

I think your doing fine, what you could do is as you stated, lower the calories by a few hundred, cycle out some carbs — eventually leading to carb cycling. That is probably the best choice. Or yah go with the lite version :wink:

Hmm the best choice is whichever method will be the most interesting because I see you being productive with any method. You have the right mentality and your thinking patterns have changed a great deal since you began your new lifestyle.

I think it is time you started using 135 as your warmup.

12-15 reps. Then going up 10-12, 10-12, then when you can’t hit 10-12 drop down in weight and pyramid back down to 12-15 for 145. If your feeling a little savage, then the point where you can’t do 10 reps later on, move on to 4-6, and keep climbing.

Working on some endurance for a few weeks, and this will for now build up strength where you are at right now. Later on when your doing lower reps and heavier sets you won’t give-out because of fatigue.

If unable to maintain high reps at higher weights. You could always climb up to 155-175 and work on 10-12 then go back down to 135 for 12-15.

How often are you hitting your chest a week?

Another method if you just want to lift heavier is …

warmup 135 x 12-15
Then climb upwards going 8-12
When hit is hard or you can’t do 8.
Climb upwards with 4-6 reps.
When you’re failing at that
Climb upwards with 2-3.
Then x 1, x 1 climbs, til failure.

There are of course, many different ways to hammer at a muscle group. I’m just giving you 2 examples of methods I know work to get a guy quickly up to the 200 club within 3 months. The latter requires that you call in a spotter once your climbing low reps or are willing to roll that bb off your body, or dump the plates to the left and right.

Or if you want a simple method. Be able to do 3 sets of 135 x 10, then 1 set of 145 x 10. Once this becomes easy 155 for 3 sets of 12, and then 175 x 10. ( twice a week )

If you don’t like any of these methods you can use plenty of others available on this site!