8:00-9:10: training
Box squats: 95x1x10, 135x1x10, 225x1x10, 245x4x10
Deadlift: 225x1x10, 315x1x5, 405x1x3, 475x1x1
Calf raises: 50x4x20
Leg extensions: 85x4x10
Lunges: 25lb KBs, 4x10
Rest day - much needed.
Here’s a new set of 315x5 - this looks a lot cleaner than 6 months ago IMO. This was my 2nd set on Saturday, 3/1 after box squatting.
4:00: Wake
4:10: Indigo 3G (5 pills - rationing because they are out of stock)
4:50: 1 dose Plazma
5:00-6:10: Training: 2 more doses of Plazma during training
-BB bench: 45x5x1, 95x5x1, 225x1x8, 225x1x4, 230x2x3, 235x2x3, 225x1x5, 175x1x8, 135x1x10, 95x1x20
-BB OHP superset with font and lateral raises: OHP 45x2x12, 65x2x10, 10 reps front raises / 10 reps lateral raises
-Pull-ups: 5 sets to failure
-Bicep work
-Superset leg raises with body weight dips
-Farmers walks
Good to see you back logging more of late!
[quote]raven78 wrote:
Good to see you back logging more of late![/quote]
Thanks - harder to keep up with this than I thought it would be. I’ve been consistently training, just hard to be accountable with my log!
Cardio work (my favorite - not)
Treadmill (1 G Carnatine before)
-20 minutes: light jog, 1.0 incline, 5.0MPH
-15 minutes: intervals - 7 total, 1.0 incline, 3.5MPH (60 seconds) / 9.0MPH (45 seconds)
-15 minutes: walking, 3.5 incline, 3.5MPH
4:15 Wake / Indigo 3G (5 pills)
4:45 Plazma - 1 Dose
5:00-6:00: Training / 2 doses Plazma
BB Back Squat: 95x2x12, 135x1x10, 225x5x10
Deadlift: 135x1x10, 225x1x8, 315x2x6
Calf raises: 50x3x20
Ab work - leg raise, ab wheel, planks
Still after it… just terrible at logging. Added some more Biotest products. The supplementation program has been damn near life changing. Anywho…
4:00AM - Wake / Micro PA - 6 pills
4:15AM - Coffee (about 2-3 cups total prior to training)
4:30AM - Indigo 3G - 6 pills
4:45AM - MAG-10 - 1 dose
5:00AM - Plazma - 1/2-1 dose
5:15-5:50 - Training
7:00AM - MAG-10 - 2 doses
8:30AM - 1 chicken breast, 2 pieces whole wheat toast
I did a metabolic circuit today - I have been working in one of these a week. This could be my most challenging day of the week. Strength day is an ass kicker too, but this workout is brutal (for me anyway). I am dripping by the end and typically sick to my stomach.
4 Circuits - no rest between exercises (#achieved until failure per set in ())
-Chin-ups - to failure (15, 9, 8, 5)
-Deadlifts (135 lbs) - short of failure (25, 25, 22, 20)
-Pushups - short of failure (40, 35, 30, 20)
-Box jumps - 12-15 per round
-Jack knifes - 15 per round
-Clean and press (50 lbs) - to failure (20, 15, 15, 10)
-Pull-ups - to failure (5, 5, 5, 3)
1-3 minute rest between circuit. Each circuit takes approximately 6-6.5 minutes. 30 ish minutes on, 5 minute rest for 4 circuits. I like what this does for my heart rate - I will post a pic of results…
Working recovery day
4:20AM - Wake
4:30AM - 2 cups coffee / L-Carnitine (500MG) / Thermo
5:00AM-6:00AM - Light Cardio
-Light jog - 20 minutes / 1.0 incline / ~1.8 miles
-Rowing machine - 30 minutes / medium intensity / ~5000 meters
-Low intensity body weight movements - pull-ups, planks, push-ups
6:45AM - Micro PA - 6 pils
7:45AM - MAG-10 - 2 doses
8:45AM - MAG-10 - 2 doses
I am down to 195.8 lbs. My target weight is 185 by May 29th - 7 weeks away. This is well within reach and I have been after it since 01/24 so I am pretty excited. I seem to be holding my muscle and strength well. I am down almost exactly 25lbs over this time period (11 weeks) which works out to about to 2.27 lbs a week (a bit high). Based on my current pace, time remaining, and maintaining strength, I have reset my target to crack under 180lbs. The reality is, in the last week I could do so with diuretics so why not.
I just entered by first meet - Next Generation Powerlifting Federation open. Turns out you can compete in individual events so I entered the Raw Deadlift.
I have not been training for this but I thought it would be a fun experience - and my first measured event. I have been wanting to do this for a while and why not towards the middle/end of a cut (FML).
It’s a week from tomorrow - 4/18.
Wish me luck.
Weekend - Strength training / Deadlift focus
8:00AM - Wake / Micro-PA - 6 pills
8:15AM - Coffee ~ 2 cups
8:30 - Indigo-3G - 6 pills
8:45 - MAG-10 - 1 dose
8:50 - car wash (woot)
9:00 - 1 dose Plazma
9:05 - 10:15 training
Deadlift
135 x 1 x 10
225 x 1 x 5
315 x 1 x 3
405 x 6 x 3
Clean and press from floor
95 x 2 x 5
135 x 2 x 3
155 x 2 x 2
175 x 2 x 1
Pull-ups
30 total over 180 seconds
Farmers walks
90LB DB x ~ 30 yards x 2
10:45 - MAG-10 - 2 doses
11:45 - protein bar (10F, 29C, 3P), 4 Flameout, multiV, potassium sup
12:30 - MAG-10 - 1 dose
Afternoon - Played with kids for 2-3 hours (constant movement, 30 minutes basketball, tag, etc)
FULL DAY MACROS:
CAL: 2,496
F: 57
C: 301
P: 206
Estimated Cal expended
3,772
7:15AM - Wake / Micro PA - 6 pills
7:20AM - coffee - ~2 cups
7:45AM - Indigo 3G - 6 pills
8:00AM - MAG-10 - 1 dose mixed with about 1/2 dose Plazma
8:15AM-9:05AM - Training
BB Bench Press (20 minutes)
3 Warm-up sets
225 x 5 x 6 (90 sec rest)
135 x 3 x 12 (60 sec rest)
Body weight dips (6 minutes)
4 x 8 (60 sec rest)
Light bicep work - 3 super-sets with tight squeeze per rep (~5 minutes total with 30 sec rest between sets)
25 lb BB curls x 20
10 lb DB Hammer curls x 20
(although light weight, these burned like a motherfucker)
Farmers walks - 12 mixed sets / ~ 25 yards per set / 15 - 60 sec rests (20 minutes)
2 handed - 45lb plates
1 handed - 45lb plate
Overhead - 45lb plate
9:30AM - MAG-10 - 2 doses
10:15AM - 3 OZ chicken, 1 whole wheat tortilla, spinach, jalapeno, salsa verde (3F/4C/20P)
4:15AM - Wake / Micro PA 6 pills
4:20 - coffee ~ 2 cups
4:45 - Indigo 3G
5:00 - MAG-10 - 2 doses / Plazma - 1/2 dose / creatine*
5:15-6:05 - Training
Rack Pulls
135 x 1 x 10
225 x 1 x 6
315 x 2 x 3
405 x 2 x 2
495 x 2 x 1
Seated cable rows - superset close / wide grip
100 x 4 x 12 (24 totol reps per set)
Facepulls
70 x 4 x 12
Cable Shrugs
100 x 4 x 20
6:45 - MAG-10 - 2 doses / creatine
*adding creating 4/13 - 4/20 for meet on Saturday.
My meet is today - I’m competing in only the Deadlift. I’ve been training light this week and trying to make weight - 198LBS class (master’s 35/39). I’m right there, about 197LB.
This is my first meet so I don’t know what to expect. Weigh-in is 10-11:30, rules meeting at 11:30, and lifting begins at noon.
Here is my plan:
Coffee on the way there (about a two hour drive)
I’m going to weigh in and then eat. I plan on taking some Micro PA and Plazma as well.
I’ve gone back on and forth on opening weight, but have settled in on 455LB. I can easily get this, but I want to secure a lift since this is my first meet. Depending on how this feels, I will go from there, but this is what I am thinking.
Planned lifts
First lift: 405
Second lift: 455 (on a good day I can get this easy, on a bad day I can’t)
Third lift: 505, which will be a PR.
I will post an update later today or tomorrow.
Competing was a great experience. I did not best my PR but I did matched it and am happy to have done so in a judged competition.
First lift: 405 (success)
Second lift: 455 (success)
Third lift: 495 (success)
I got first place for my age and weight. I wasn’t feeling the 505 after my third lift but didn’t want to end at 455. I figured I would at least match my PR. It came up easier than expected so I should have just gone for 505 but it will give me a goal to shoot for next time. Here’s some cheese-dick pics from the meet.
Still at it… but I have to admit…
After about 40 months of continuous training with very little break, I did take about 8 weeks off. In that time, I hit the gym on average, maybe once per week. The main reason (excuse) was several business trips to Switzerland. I did see some very cool places including all over Switzerland (Zurich, Basel, Luzern, St. Gallen, Thun, Bern, Bellinzona, a ride on the Glacier Express, and Zermatt), Germany, Italy, France, Austria, Liechtenstein (random), and the UK. My training plan involved mostly steak dinners, wine, and some walking.
I learned some interesting things after returning to training:
-I lost a surprising and depressing amount of strength
-Nearly all of my strength returned within about 3 weeks of returning
-The break did a lot for my mental state related to training. It feels as if my CNS has been reset and looking back, I really needed the time off. I would describe my state as burned out, but I was definitely going through the motions many days. I have a new found passion for training again.
Anywho, time to get on a program. I’ve admittedly never really followed a structured training plan and have decided it’s time to. I’m going to employee 5/3/1 for next 7 months and make a decision at that point on continuing or evaluating other plans.
TL:DR: trips to Switzerland fucked up my training. Back at it, running 5/3/1 for 7 months.
Pics:
Matterhorn (Zermatt, Switerland)
New training plan: 5/3/1
I set my starting weights LOW. It seems after coming back, my strength has come back fast, but injury is lurking. It seems as if my muscles have returned to form, but my joints, tendons, etc… not so much. I may add a bit more than 5/10 lbs per cycle for the first couple cycles. I figure this will let me focus on form while conditioning joints and such to get back into the groove.
Training is in the morning (5AM-6AM).
Current supplements:
Indigo 3G
Micro PA
Plazma
Surge Recovery
Creatine
TRT: 250 MG test / week (this is a high dose for TRT, I know).
AI - half a tab / week
Macros:
-Shooting for approximately 2,600-3,000 cal per day. I don’t know if this is too high or low. I will adjust accordingly.
-40%P, 40%C, 20%F (although I won’t be overly anal)
