[quote]Free2Be wrote:
Did he say anything about your knee?[/quote]
I had already booked an appt with my GP re: my knee so I didn’t bring it up. I just got back from that appointment and I’m having an MRI done on my knee. When? That’s yet to be determined, but it’s progress nonetheless.
So took my BF% on Saturday morning. Pretty high…lol!
Need to bring this back to the single digits so more cardio is being introduced as well as tighter guidlines on the diet.
Friday Night - Arms
A. CGBP
5 x 185lbs
4 x 195lbs
3 x 195lbs **poor setup
4 x 195lbs
B1. BB Curl
4 x 10 x 90lbs
B2. Skulls
4 x 10 x 80lbs
C1. Machine Curls
3 x 12 x 90
C2. Decline DB Extensions
2 x 12 x 35lbs
12 x 40lbs
C3. Standing DB Hammer Curls
3 x 12 x 30lbs
D. Giant Set (French Press, Rope Curls, Cambered Bar WG Press down, T-Bar Curls all performed one after the other)
15 x 70 (for all movements)
15+ x 80 (for all movements)
Saturday - Shoulders
A. Seated Military Press
12 x 135lbs
3 x 7 x 155lbs
B. Standing DB Laterals
12/15/13 x 30lbs
C. Cable Upright Rows
12 x 110
11 x 110
12 x 120
D1. Rev. Machine Flyes
12 x 120
12 x 125
12 x 125
D2. Bent Over Laterals
12 x 20lbs
13 x 20lbs
11 x 20lbs
Finished both sessions with high rep Face Pulls.
Friday - Arms
Triceps
Sets:13
Reps:122
Weight:13410lbs
Biceps
Sets:12
Reps:142
Weight:13500lbs
Saturday - Shoulders
Sets:13
Reps:178
Weight:17125lbs
Monday - Chest/Back
A1. Incline DB Bench
2 x 12 x 80lbs
2 x 8 x 85lbs
2 x 3 x 90lbs **just gassed on these. The first set at 90 was too soon after the previous set of Rack Pull Ups and on the second set my left arm buckled a little on lift so I spent some energy regaining control on that one.
A2. Rack Pull Ups
2 x 12 @BW
2 x 8 @30lbs
2 x 5 @40lbs -->will go up
B1. HS Incline
3 x 6 x 117.5lbs/side -->drop back down to 115/side
B2. HS Iso CG Row
3 x 8 x 145lbs/side -->will go up
C1.Machine Flyes
12 x 157.5
10 x 162.5
9 x 162.5
C2. UG Pulldown
2 x 12 x 150
12 x 155
D1.Freemotion Lat Pulldown
3 x 12 x 140
D2. Ab Wheel Rollouts
3 x 12
Chest
Sets:12
Reps:95
Weight:16847.5lbs
Back
Sets:15
Reps:134
Weight:25665lbs
[quote]ddot76 wrote:
So took my BF% on Saturday morning. Pretty high…lol!
Need to bring this back to the single digits so more cardio is being introduced as well as tighter guidlines on the diet.
Friday Night - Arms
A. CGBP
5 x 185lbs
4 x 195lbs
3 x 195lbs **poor setup
4 x 195lbs
B1. BB Curl
4 x 10 x 90lbs
B2. Skulls
4 x 10 x 80lbs
C1. Machine Curls
3 x 12 x 90
C2. Decline DB Extensions
2 x 12 x 35lbs
12 x 40lbs
C3. Standing DB Hammer Curls
3 x 12 x 30lbs
D. Giant Set (French Press, Rope Curls, Cambered Bar WG Press down, T-Bar Curls all performed one after the other)
15 x 70 (for all movements)
15+ x 80 (for all movements)
Saturday - Shoulders
A. Seated Military Press
12 x 135lbs
3 x 7 x 155lbs
B. Standing DB Laterals
12/15/13 x 30lbs
C. Cable Upright Rows
12 x 110
11 x 110
12 x 120
D1. Rev. Machine Flyes
12 x 120
12 x 125
12 x 125
D2. Bent Over Laterals
12 x 20lbs
13 x 20lbs
11 x 20lbs
Finished both sessions with high rep Face Pulls.
Friday - Arms
Triceps
Sets:13
Reps:122
Weight:13410lbs
Biceps
Sets:12
Reps:142
Weight:13500lbs
Saturday - Shoulders
Sets:13
Reps:178
Weight:17125lbs
[/quote]
That looks pretty cool. I can hardly wait to have you do it for me… unless it makes me look like shit. I can see my percentages being highest in the butt-al region and abdominal.
Yesterday’s Diet
Not too bad. I am going somewhat low carb for a bit to get the weight to start coming off. Of the 208g of Carbs yesterday, 131g were Para-workout, so essentially it was 80g of carb outside of my training. Today is an off day so we’ll see where I am at with that.
Tuesday night was Leg’s. Given that my knee isn’t 100% I am working my way back into squats. (I am having an MRI scheduled for the knee).
Fairly quick session.
A. Squats
15 x 225lbs
15 x 225lbs
10 x 225lbs
5 x 225lbs
Knee felt ‘OK’ except I am pretty sure I wasn’t getting as deep as I needed to be. Rest between sets was kept short.
B. Leg Press
20 x 360lbs+sled (4 plates/side)
15 x 450lbs+sled (5 plates/side)
10 x 540lbs+sled (6 plates/side)
5 x 540lbs+sled (6 plates/side)
Seriously stretched the quads in between sets. Again, rest was kept short between sets.
C1. Lying Leg Curl
12 x 90
2 x 10 x 100
C2. Walkings Short Step Lunges
12 @ BW
2 x 10 @ 17.5lbs/hand
C3. Extensions
12 x 150
2 x 10 x 155
D. Seated Calf Press w/ 3 sec pause at bottom and 1 sec pause at Top
3 x 10 x 125lbs
Hey Ddot, thanks for the help with the body fat measurement this evening. It’s not everyone that would be patient enough to spend time alone with me in my underwear 
Seriously though I appreciate it and, although I’m not happy with the result, it has clarified a bit of thinking for me and what my goals will be later in the year. All it did was quantify what I pretty much could see with my own eyes but I like to have a number to attach to something.
Thursday - Arms
A. Dips
5 x 25/35/45lbs
4 x 55lbs
Switching to Dips from CGBP as I’ve found they’ve given me better pressing gains in the past. My goal is to do 5 with 135lbs.
There was a bit of a break here as I went into another room and pinched a half-naked woman for a few minutes.
B1. BB Curl
4 x 10 x 90lbs
The last 2 sets were 8+2 sets, meaning 8 reps, rest 10 secs, perform last 2.
B2. Skulls
10 x 85lbs
10 x 85lbs
9 x 85lbs
10 x 85lbs
C1. Machine Curls
12 x 95
9 x 95
10 x 90
C2. Decline DB
12 x 40
12 x 35
12 x 35
C3. Standing DB Hammer Curls
12 x 35
11 x 35
10 x 35
D. Giant Set (French Press, Rope Curls, Rope Press, T-Bar Curl)
15 of each x 90
15+ of each x 90
Pretty decent session and my arms were ‘swole’ when I was done. Too bad the ‘swole’ goes away.
I have ART AND a massage today. Fantastic stuff for me.
C
[quote]ddot76 wrote:
Thursday - Arms
A. Dips
5 x 25/35/45lbs
4 x 55lbs
Switching to Dips from CGBP as I’ve found they’ve given me better pressing gains in the past. My goal is to do 5 with 135lbs.
There was a bit of a break here as I went into another room and pinched a half-naked woman for a few minutes.
C[/quote]
Those dips were impressive and the half naked woman appreciated it.
Just got back from ART. Ouch! My armpit will never be the same. I went Tuesday as well and had a number done on my bicep. Today’s target was my armpit.
I have some movements to do to ‘fix’ my rhomboid now.
I’m cautiously optimistic that this is going to translate into some plateau-busting in terms of pressing, since this has been an issue since early '08.
So still no ART for the knee? I’m glad to hear you are optimistic about the shoulder, that is a relief. I hope it works out as you hope. Great work as usual.
My short-term goal is to be at about 170lbs LBM. This would be ideal for a 175lb weight class.
Saturday - Shoulders
A. Seated Military Press
12 x 95/105lbs
8 x 115/125lbs
5 x 155/160lbs
B1. Standing DB Laterals
3 x 10 x 30lbs
B2. Seated Arnie Press
3 x 10 x 45lbs
C. Delt Triad - 3 sets
17.5lbs/17.5lbs/15lbs
D1. Reverse Machine Flyes
12 x 127.5
11 x 135
13 x 135
D2. Bent Over DB Laterals
2 x 12 x 20lbs
13 x 17.5lbs
Finished up with some Scapula Pushups and ‘Rhomboid’ rows.
Off to train Chest/Back today.
Sunday - Chest/Back
A1. Inc. DB Press
2 x 12 x 80lbs
8/7 x 85lbs
4 x 90lbs
6 x 90lbs **last rep was spotted
A2. Rack Pull Ups
2 x 12 w/10lbs
2 x 8 w/35lbs
2 x 5 w/45lbs
B1. HS Inc Press
8/6/5 x 115lbs/side **this is a drop in weight 
B2. HS Iso CG Row
3 x 8 x 150lbs/side **can still go up
C1. Cable X’s - Pulled High to Low
10 x 70
2 x 10 x 65
C2. UG Pulldown
10 x 160
2 x 10 x 155
Finished up with some miscellaneous back work (CG Rows, Straight Bar Pulldown, etc) and 20 minutes of LI cardio.
I’m pretty down about my weight/fat levels and while I’ve been somewhat good with my diet, I haven’t been bang on. Thus, on Sunday I spent a good chunk of time working on a Carb Cycling diet, complete with foods for each type of day. I’ll post my ‘menus’ below.
So given my height, age, weight and activity level, my BMR is 2861 kcal. Adjusted for a slow fat loss goal, my BMR is 2575.
So for my Carb Cycling Experience, my days should look like this. Based on my meals, I attempted to get as close as possible to these numbers.
Macro Breakdown:
High Days
Calories: 2816
P: 290g
C: 302g
F: 50g
Med Days
Calories: 2575
P: 290g
C: 241g
F: 50g
Low Days
Calories: 2092
P: 290g
C: 121g
F: 50g
I’ll be continuing my training w/ a 2on/1off split, which means 4 to 5 lifting sessions per week. I’m also aiming for 4hrs of cardio/week and will adjust if needed to lean out faster/slow down weight loss.
It’s time to get F’N serious.
Menu’s Below.
I hope the carb cycling works for you, I’m sure it will. Have you seen Thibs new ideas on the Protein pulsing? It seems to work well for me. I look quite bigger and leaner after just three weeks of using it with whey protein. I’ve also used his peri workout nutrition, expensive, but effective.
[quote]Free2Be wrote:
I hope the carb cycling works for you, I’m sure it will. Have you seen Thibs new ideas on the Protein pulsing? It seems to work well for me. I look quite bigger and leaner after just three weeks of using it with whey protein. I’ve also used his peri workout nutrition, expensive, but effective.[/quote]
Yeah, I’ve been following it closely actually. I’ve actually switched to Whey Hydrolysate from Isolate, and added Maltodextrin + Leucine to make my own Surge Recovery. It tastes the same (Vanilla, in case you were wondering).
I am using the para-workout protocol as well, without the FiniBar’s. Have you used them? I wonder how much of a difference they make.
Tuesday - Legs
I was a little concerned going into this session that I wouldn’t be able to squat because I could feel the nagging ‘sharp’ pain in my upper back (rhomboid area). However, I was able to get back under a bar again.
A. Squats (feel like I am starting over)
5 x 225lbs
5 x 245lbs
3 x 275lbs
2 x 305lbs
2 x 315lbs
B1. Leg Press
20 x 270lbs+sled
16 x 360lbs+sled
12 x 450lbs+sled
5 x 540lbs+sled
B2. Speed Skater Squats - saw these in a TN article this week and decided to throw them in. AWESOME!
12 x bw
11/10/10 x 10lbs/side
I’ll go up to 20lbs/side next week and will drop the reps on Leg Press to 4 sets of 10.
C. Leg Extensions
13 x 150
12 x 165
11 x 180
10 x 195 (8+2 RP)
D. GHR’s
I didn’t do ‘sets’ per se, but did 25 reps.
Finished up with some leg raises and standing cable crunces. Wobbled out of the gym.
I am also in the midst of selling my house. I had an offer come in last night, so had to wait for the Agent to come by and sign it back to the prospective buyers. They in turn verbally countered late last night. I’ve verbally countered back this morning. It’s a game of verbal tennis. I’ll be happy once it’s sold (it’s been on the market 8 days).
Edit: Forgot to mention that yesterday was a High Carb day. Macro Breakdown was: 2909kcal, 352g P, 269g C, 42g F
Wednesday - Arms
A. Dips
5 x 35lbs
5 x 45lbs
5 x 55lbs ← improvement from last session
4 x 60lbs
B1. Standing BB Curl
10 x 90lbs
10 x 90lbs
8+2 x 90lbs
9+1 x 90lbs
B2. Skulls
10 x 90lbs
10 x 90lbs
10 x 90lbs
8 x 90lbs
C1. Machine Curls
12 x 90
**switched from cable select to HS
10 x 70lbs
8 x 70lbs
C2. Decline Offset DB Extensions w/ twist
12 x 40lbs
9 x 40lbs
8 x 40lbs **felt pretty gassed on these
C3. Standing DB Hammer Curls
10 x 40lbs
10 x 40lbs
10 x 35lbs
D. Giant Set (French Press, Rope Curls, Rope Extensions, T-bar Curl)
15 x 90
15+ x 90
Finished with 15 minutes of LI cardio.
Med Carb Day - 2365kcal, 289g P, 214g C, 36g F
**should’ve upped my fats to bring cals to about 2500.
