Do you cycle your H/M/L carb days on the same schedule as your training (ie. legs would always be a high day) or do they cycle independently?
Good luck with the house sale.
[quote]Ruggerlife wrote:
Do you cycle your H/M/L carb days on the same schedule as your training (ie. legs would always be a high day) or do they cycle independently?
Good luck with the house sale.[/quote]
Yes, the plan is to cycle H/M/L with the training schedule.
So for example:
Day/Group/Diet
Tuesday/Legs/High
Wednesday/Arms/Med
Thursday/Shoulders&Abs/Low
Friday/Off/Low
And the house sold last night. 10 days. Pretty close to asking as well. 
Thursday - Shoulders
I’ll just start by saying Low Carb sucks.
Yesterday’s totals were 2086kcal, 278g P, 130g C, 47g F. 70g of those Carb’s came para workout. When I left work at 6 yesterday I felt wiped. Thank heavens for Power Drive and Spike.
A. Seated Military Press
2 x 12 x 115lbs → was very easy
8 x 135lbs → again, easy
8 x 145lbs
4 x 155lbs → hit a wall
6 x 160lbs w/ spot. Spotted helped through sticking point on last 2 reps.
I think I am seeing some carryover from the Dips already.
B1. Standing Offset DB Laterals
3 x 10 x 30lbs
B2. Seated Arnie Presses
2 x 10 x 50lbs → 2nd set was an 8+2
10 x 45lbs
C. Delt Triad (Seated Laterals, Front Raises and Presses)
**modified this slightly to include a 10 sec pause between movements and to have a 501X tempo on the presses
3 x 10 x 20lbs
D1. Reverse Flye (Parallel Grip)
12 x 90
12 x 105
12 x 110
D2. Bent Over DB Laterals
3 x 12 x 17.5lbs
E. Face Pulls
20/15/13 x 70
F. Ab Circuit
**10 Ab Wheel Rollouts followed by Standing Devil Cable Crunches (6 to the left, 6 to the right, 6 to the middle)
3 sets. Weight on Cable crunches was 50.
Finished with 20 minutes of LI cardio.
Pretty decent weekend.
Friday was another low carb day. Went out with a few buddies and played 18 holes late in the day. Considering I had only been to the range once this year I played pretty well (when I cared). After stumbling out of the gates (bogey, triple bog) I ran off 5 straight pars. I finished 5 over on the front. That’s when I stopped caring and just enjoyed watching my good buddy get absolutely trashed on the back nine. It was good NEPA though.
Saturday I trained Chest/Back. I felt like going a little heavier than I have in the past so reps are down.
A1. Incline DB Press
2 x 6 x 85lbs
2 x 4 x 90lbs
1 x 95lbs **2nd rep was easily going up and it just stalled
2 x 95lbs **pushed through sticking point
A2. Rack Pull Ups
2 x 7 x 40lbs
2 x 5 x 50lbs
2 x 3 x 60lbs
B1. HS Inc Bench
2 x 12 x 100lbs/side
10 x 110lbs/side
B2. HS Iso CG
2 x 8 x 160lbs/side
6 x 170lbs/side
C1. Freemotion Seated Flyes
3 x 12 x 60
C2. UG Pulldown
3 x 9 x 155
Finished up with some decline bench rope pullovers and smith machine bench.
The diet slipped on Saturday. Had a few beers Saturday afternoon and had copious amount’s of Thai food Saturday night along with an Ice Cream cone and some chips. 
It explains the balloon up to 194. (I was 189 Saturday morning).
Sunday was another low carb day so we should be back on track today for legs.
Monday - Legs
A. Squats
10 x 225lbs
2 x 5 x 275lbs
2 x 4 x 275lbs
It feels like I am squatting on one leg because of my knee. I put on my knee sleeve after the 3rd warm up set and it felt a little better. I’m obviously nowhere close to where I was months ago.
B1.Leg Pres
3 x 10 x 450lbs + sled
7 x 500lbs + sled
B2.Speed Skater Squats (one of my new favourite exercises!)
3 x 10 x 20lbs/hand
10 x bodyweight
C. Lying Leg Curls
10 x 100/100/105
D. Leg Extensions
2 x 10 x 165
Since my legs felt all swole, I was really feeling a PINCH in my hamstrings when finishing with extensions. I decided to drop the weight and do some 30’s, 10 w/ toes pointed out, 10 w/toes pointed in and 10 w/ toes pointed straight out
2 x 30 x 60/75
Crawled to my car and went home.
It was a High Carb day. Cals were 2844, 324g P, 259g C and 51g F
[quote]ddot76 wrote:
It feels like I am squatting on one leg because of my knee. I put on my knee sleeve after the 3rd warm up set and it felt a little better. I’m obviously nowhere close to where I was months ago.
[/quote]
When is it going to be looked at?
Big lifts going backward is one of the most frustrating things that can happen with lifting. Nice job on still trashing your legs (in a good way) after the frustrating start.
By the way, how are you liking the carb cycling? Is it something you can maintain for a long period of time or will it be for a few months then something different?
[quote]Ruggerlife wrote:
ddot76 wrote:
It feels like I am squatting on one leg because of my knee. I put on my knee sleeve after the 3rd warm up set and it felt a little better. I’m obviously nowhere close to where I was months ago.
When is it going to be looked at?
Big lifts going backward is one of the most frustrating things that can happen with lifting. Nice job on still trashing your legs (in a good way) after the frustrating start.
By the way, how are you liking the carb cycling? Is it something you can maintain for a long period of time or will it be for a few months then something different?[/quote]
MRI is August 24th. :-S
It was suggested to go to Physio and I was given a script for it, so I’ll be making that call next Monday. If the next squat session is crap I’m going to switch to Dead’s instead as they don’t seem to bother the knee as much.
As for Carb Cycling, I’m actually finding it pretty easy. It depends how you are w/ monotony or how different you want to get. I started by creating 3 menus for the 3 days. So I’m basically eating the same thing all the time. Some people can’t handle that. For me, food is primarily fuel for training so I could care less that it’s the same thing over and over. I’ll eventually make another set of ‘menus’ to break things up, but only when I have time.
Two days to update:
Tuesday - Arms
A. Dips
5 x 45lbs
2 x 5 x 55lbs
4 x 65lbs
2 x 70lbs **performed 2 negatives after I squeezed out 2 reps
B1. BB Curl
8/9/9/7 x 95lbs **not performed in the Squat Rack
B2. Skulls
8/8/7/6 x 95lbs
C1. CG Preacher Curl
3 x 12 x 60lbs
C2. Decline DB Extensions
10/9/9 x 35lbs
C3. Standing DB Hammer Curls
11/10/9 x 35lbs
D. Giant Set (French Press, Rope Curls, Rope Extensions, T-Bar Curl) performed on FreeMotion Machine
15 x 37.5
15 x 42.5
Decent session. I think I’m gonna try something different next time. Probably Dips, then follow that with some mechanical drop sets for bi’s and tri’s.
Wednesday - Canada Day - Shoulders
A1. Push Press
5 x 135lbs
0 x 145lbs → 5 x 135lbs
4 x 135lbs
2 x 5 x 125lbs
A2. Standing DB Laterals → slow negative
5 x 5 x 25lbs
My pressing strength sucked today. Probably had something to do with my grip. My left forearm was still pretty tight/sore from the arm session the day before.
B1. Seated Neutral Grip DB Press
5 x 4 x 65lbs
**for some reasons I couldn’t move the 70’s??
B2. Standing BB Front Raise → controlled negative
5 x 5 x 40lbs
C1. Power High Pulls
5 x 3 x 95lbs
C2. Bent Over DB Laterals → constant tension on posterior deltoid
5 x 7 x 15lbs **will move up to 17.5lbs
I’m still alive.
I haven’t been to the gym since last Wednesday. I don’t know what my weight is or where my bf% is either. I spent a few days last weekend in Sudbury, golfing, drinking and eating which was fun. However taking 2 days off work has been killer for me, which has meant long days.
I’m also in the process of looking for a new house with my gf, so we met with the realtor Monday night to discuss selling her place and then last night we looked at 3 places. We fell in love with one place but it might be a bit pricey for us.
Lastly we had to visit a friend of ours at a local hospital Monday night. Their 5 week old son has developed a large mass on his little hamstring. Visiting a children’s ward at a hospital puts life in perspective, at least for me. What I thought was a shite day Monday is nothing in comparison to what our friends are going through. The little guy goes in for surgery today so I’ll be saying a little prayer.
[quote]ddot76 wrote:
I’m still alive.
I haven’t been to the gym since last Wednesday. I don’t know what my weight is or where my bf% is either. I spent a few days last weekend in Sudbury, golfing, drinking and eating which was fun. However taking 2 days off work has been killer for me, which has meant long days.
I’m also in the process of looking for a new house with my gf, so we met with the realtor Monday night to discuss selling her place and then last night we looked at 3 places. We fell in love with one place but it might be a bit pricey for us.
Lastly we had to visit a friend of ours at a local hospital Monday night. Their 5 week old son has developed a large mass on his little hamstring. Visiting a children’s ward at a hospital puts life in perspective, at least for me. What I thought was a shite day Monday is nothing in comparison to what our friends are going through. The little guy goes in for surgery today so I’ll be saying a little prayer.[/quote]
Who are you again?
I hope the little guy comes through alright. I’ve been through the children’s ward experience and you’re right it does give life perspective.
So back at the gym last night for the first time since the 1st. It was a good break. I don’t have the usual aches and pains (besides the knee). I decided to skip any contests this year. I WILL compete again but it won’t be during 2009. I might look at a spring show. The key though is that I want to win my next show; not just compete, but win. That means I have to put on some more solid size.
I decided to jump on the 5/3/1 train (until I can evaluate the TN Superprogram that is coming out). Again, whatever works best for getting me bigger and stronger is the direction I am going to go.
I based everything off the following maxes:
MP: 145lbs
DL: 445lbs
SQ: 365lbs
BE: 245lbs
Day 1 - MP
A. Standing Military Press
10 x 45
5 x 65
5 x 75
Working Sets
5 x 85
5 x 100
8 x 115lbs
B1. Dips
9/11/10/7/6/6 w/ 25lbs
B2. Assisted NG Chins
10/10/9/7/7/6 @#3
C. Seated DB Laterals
12/12/10/9/7 w/20lbs → will move up to 22.5lbs next week
After a weekend of gluttony I tipped the scales this morning at 198lbs. I have 12lbs to go. But they have to be ‘good’ I expect the 198 to drop a little before it heads back north of 200.
Friday night was deadlift night.
A. Dead’s
Started by performing all sets but the last from a platform.
10 x 135
5 x 185/225
5 x 265lbs
5 x 305lbs
8 x 345lbs
B. Good Mornings
12 x 135lbs
12/12/10/8 x 145lbs
C1. Hanging Leg Raises
8/7/8/8/8
C2. Face Pulls
15 x 70
12/12/12/12 x 60 <—will increase next week
Finished with some seated donkey presses.
Good luck with the 5/3/1.
Do you have any plans to adjust/work around the knee pain for squats?
Knee Sleeve and loads of stretching/foam rolling. Given than X-Rays revealed nothing and I have to wait until August 24th for my MRI I am operating under the impression that it is somehow hamstring related. I’ve stopped going for ‘walks’ which were the main cause of aggravation so I’ll monitor how that affects the knee.
I am also going to book some physio to see if they can shed any light.
Tuesday - Bench Night
A. Bench
5 x 115 x 2
5 x 135
5 x 145 (65%)
5 x 170 (75%)
11 x 190 (85%)
B. Inc. DB
10/7/7/7/5/5/6/3 x 75lbs
C. Kroc Rows
w/o straps
20 x 100lbs
16 x 100lbs
w/ straps
17 x 100lbs
D. Decline Skulls
8/8/7/7/6/4 x 75lbs
Pretty decent session.
[quote]ddot76 wrote:
B. Inc. DB
10/7/7/7/5/5/6/3 x 75lbs
[/quote]
You really should do a few more sets.
[quote]Ruggerlife wrote:
ddot76 wrote:
B. Inc. DB
10/7/7/7/5/5/6/3 x 75lbs
You really should do a few more sets. :)[/quote]
I’m just going for 50 reps at 80% (hypertrophy). Eventually this should be far fewer sets. Once I can do the 50 reps in under 5 sets, I’ll increase the weight.
[quote]ddot76 wrote:
Ruggerlife wrote:
ddot76 wrote:
B. Inc. DB
10/7/7/7/5/5/6/3 x 75lbs
You really should do a few more sets.
I’m just going for 50 reps at 80% (hypertrophy). Eventually this should be far fewer sets. Once I can do the 50 reps in under 5 sets, I’ll increase the weight.[/quote]
Ah, I see. How far do you take the early sets (ie. failure/a rep shy/lot’s left in the tank)?
[quote]Ruggerlife wrote:
ddot76 wrote:
Ruggerlife wrote:
ddot76 wrote:
B. Inc. DB
10/7/7/7/5/5/6/3 x 75lbs
You really should do a few more sets.
I’m just going for 50 reps at 80% (hypertrophy). Eventually this should be far fewer sets. Once I can do the 50 reps in under 5 sets, I’ll increase the weight.
Ah, I see. How far do you take the early sets (ie. failure/a rep shy/lot’s left in the tank)?
[/quote]
I’m aiming for 5 sets of 10. If I start to struggle, I stop. For example, in sets 2 and 3, I probably could have got 8 reps if I fought.
Overdue Update:
Last Thursday was Squat Day. I was concerned as to how this would go since I haven’t been able to squat (effectively) in over a month. I was basing my 1RM off 365lbs which is 30lbs less than my actual 1RM.
A. Squats
A Bunch x 45
10 x 135
5 x 185
- 5 x 215
- 5 x 250
- 6 x 280
Obviously this sucked for me. 6 x 280 is nowhere near good. I’ll keep 365 as my 1RM and go through this again next Wave. To be positive, my knee felt better than it has in a long while, so hopefully things will head north quickly.
B. Speed Skater DB Squats
5 x 10 x 25lbs hand
That was the end of this workout. In the middle of the workout I received a phone call from my Real Estate Agent about a house the girlfriend and I were trying to buy. We had to get home to sign some papers.
Saturday
Military Press
Wave 1 - Week 2
A. Military Press
A Bunch x 45lbs
3 x 95lbs
3 x 105lbs
6 x 120lbs
B1. Dips
5 x 10 x 25lbs
B2. Assisted PG Chins
10/10/10/8/8/4 @3
Threw in some Ab Wheel Rollouts in between SuperSets
C. Seated DB Lateral Raises
10/10/10/10/8/2 x 25lbs
Pretty decent session.
Sunday - Deadlifts
A. Deadlifts
10 x 135lbs
5 x 185lbs
5 x 225lbs
**Working Sets
***From Platform
3 x 285lbs
3 x 325lbs
***From Floor
5 x 365lbs
B1. Weighted Hypers
3 x 15 x 30lbs
B2. Machine Crunches
15/20/14 x 140
Finished up with some Rev. Curls/CG Curls and Seated Calf Raises.
On a positive note, the deal for the house we were looking at buying came together last minute on Friday night. I’m pretty excited about this new venture.