oh yea when I’m leaner, I’m sure I’ll miss being called big
lol why can’t we just be happy with what we are
[quote]fr0IVIan wrote:
oh yea when I’m leaner, I’m sure I’ll miss being called big
lol why can’t we just be happy with what we are[/quote]
If you get lean enough you’ll look bigger than when you thought you were “big.”
It’s all about the illusion.
[quote]austin_bicep wrote:
[quote]fr0IVIan wrote:
oh yea when I’m leaner, I’m sure I’ll miss being called big
lol why can’t we just be happy with what we are[/quote]
If you get lean enough you’ll look bigger than when you thought you were “big.”
It’s all about the illusion.[/quote]
that’s the plan tricep man
FINALLY posted a weight loss after three days of basically low carb and generally eating like a girl/normal person (ie eating when hungry and then to just about satisfied), except for gf’s bday dinner at Cheesecake Factory. even that wasn’t too bad carb-wise:
- two little hunks of bread
- few pieces of nachos
- diet coke
- 8-10 oz ribeye with asparagus
- half a slice of their new Hershey’s something cheesecake, with the end of it abso COVERED in chocolate chips nomnomnom
I had been weighing around 208-210 for the last three weeks, today I posted a 204.8 booya. it’ll likely go up after I eat training day cals but it feelsgoodbro to see a number that backs up that slightly leaner me that I feel like.
CHEST/TRIS/SHOULDERS
got out of class mad early, unfortunately no time for a pre-meal.
INCLINE BB BENCH
215x8 spot halfway up on the last rep.
1 min rest, 20 plate rows, 1 min rest
195x5 -1 rep
1 min rest, 20 plate rows, 1 min rest
175x7 ~
CGBP
225x8, got the last rep with a spot.
1 min rest, 20 plate rows, 1 min rest
205x6 +1 rep
1 min rest, 20 plate rows, 1 min rest
185x7 ~
HS SHRUGS, maybe 30 sec rest
90x20
115x15
135x10x3
doing these mainly as a pre-exhaust.
GLASS LATERALS, maybe 15-20 sec rest between sides.
35x15 RL
30x15 RL
25x15 RL
20x15
top set felt just a smidge easier than last time. MMC increased as I went lighter.
STANDING CABLE FRONT RAISE, no rest.
22.5kg x8
17.5x10
12.5x12
7.5x15
PUSHDOWNS/PEC FLYE SUPERSETS
67.5kgx15 x10 x7 +1 cheater rep
57.5kgx9 +1 rep
47.5kgx10
drop sets to past parallel (had to use a straight bar, no ropes available) and Cordova extensions
100x15 x10 x10 +2 reps
90x10
80x12
drop sets to stretched reps
edit: I wanted to do standing rope curls but all the ropes were taken. I did weighted decline crunches with a plate instead and I think I pulled something in my lower back. it hurt getting out of bed, so I rolled the area a bit and it feels better. hopefully today’s back sesh won’t be affected.
surprisingly had a pretty good sesh despite not eating all that much. I did feel kinda rusty with inclines but everything after was smooth.
post meal: prob 1.5 cups white rice, 8 oz meat tops from pork and braised beef, and 50g Carnivor.
umm hmm yea no.
hurts to do lumbar flexion wtf
lumbar flexion really sucks, but lumbar extension seems ok.
breakfast: 10 eggs (5 whole) scrambled, a bowl of stewed spinach, and two small apples.
BACK/BIS
WGLP
165x8
150x10
135x12
easier TLT. 1 min rest, 20 pushups, 1 min rest between sets.
CLOSE GRIP LAT PULLDOWN (star trac machine)
180x8x2
165x10
150x12
bit easier TLT. 1 min rest, 20 pushups, 1 min rest between sets.
random sets on a Nautilus back extension machine to get some blood in my lower back.
OL SKOOL VBAR ROWS IN TEH CORNER
3.5 plates x6x3
pretty good, really, considering my lower back feels off. I lowered the intensity a bit by skipping pushups in between sets.
DB ROWS
115x10 RL
105x12 RL
this was easier TLT too. 1.5 mins rest between sides.
STANDING HS ISO LOW ROW, there’s the feel in the upper back/traps that I was looking for. no rest.
90psx8
75psx10x2
SEATED CLOSE GRIP CABLE ROW (supersetted with band pull aparts)
135x12 ~ but felt easier, again.
120x10
105x10
STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x12 +1 rep x9 x8
100x10
kayak rows
80x5 MLR
140x10 x10 x10
130x10
120x10
SUPINATING ROPE CURLS
super strict (stretched lats between sets)
50x12x2
60x8
70x8
90x6
---- straight bar ----
110x6
120x6
130x6
PINWHEEL CURLS RUN THE RACK
50x6
45x6
40x8
35x8
30x10
my lower back feels off for sure but it doesn’t hurt just yet. I expect it to be much worse after I stiffen up later.
post meal: ~10 oz pork chops, 2 cups white rice, 25g Carnivor.
you think it’s muscular or it’s your actual spine? If it’s your spine, try hanging off a bar with your legs supporting you just enough and relax the whole area. (if you just hang without your legs taking some of your weight it’ll stiffen up and you won’t get the decompression) Feels fantastic.
that thought had crossed my mind, but I’m pretty sure it’s muscular, otherwise it’d hurt more/would still be hurting today, especially after a back day.I got out of bed twice this morning np.
no training today, it’s st paddy’s day you heathens
fkn skwats.
breakfast: 10 eggs (5 whole) scrambled, 2 oranges.
foam roll, agile 8, yoga stretch, ramp squats
SQUAT, still using that wider stance, decided to push things a bit this sesh.
225x8, 7th rep was a bit high.
205x10
185x10, RP x2, gassed OUT.
2 mins rest between sets. i felt a LOT more comfortable sinking into the squat, and i was a lot more explosive on the way up. i squatted in the cage this time instead of the squat rack, fml if i didn’t ding the hooks every time walking the barbell out.
SLDL, decided to do these rather than GM’s because of work. transferring patients from bed to bed is a lot more like a SLDL than a GM, especially if the beds are a little high.
195x8
175x10
155x12
oh the paaaainnn. i used 25# plates here and went below mid-shin. i didn’t really track rest periods but then again, i didn’t really rest.
LEG PRESS
5pps x8
4pps x10
3pps x12
idk, maybe 1 minute or so rest after i stripped plates.
STANDING GASTROC RAISE/LEG EXTENSION SUPERSETS
180x10 x8 8
165x8
150x8
better control TLT.
180x15 x10 x10
165x10
150x12
lol can’t walk no mo. squeezing at the top is a killer.
maybe 1 minute rest in between supersets.
HANGING KNEE RAISES
40x10x3
20x10
fuck this i’m out. totes gassed, wiped out, exhausted at this point. i went to stretch my poor buns on the mats.
post meal: assorted goodies from chinese dimsum, so probably a lot of fat and sodium, then a bit more carbs than protein.
fml that thing with my lower back popped up again when I got out of bed, but it went away thank god. my groin and hams have been toast from Sunday’s leg sesh, and my right groin/ham cramped up HARD when I was wiping after taking a dump. fuckkkk.
breakfast: 10 eggs (5 whole), 2 oranges.
CHEST/SHOULDERS/TRIS
SEATED BB OHP
155x7, RP x1, 8th rep stalled at eye level again, but the RP rep went up pretty smoothly.
135x8
115x10
1 min rest, 8 chins, 1 min rest between sets
FLAT BB BENCH
245x8 ALL TIME PR, I thought I might have gotten a spot on the 8th rep but my spotter said he just touched his fingers under the bar. tricep activation ftw!
225x6
205x8, +1 rep
1 min rest, 20 rows with a plate, 1 min rest between sets
HS SHRUGS, 15-20 sec rest in between sets.
90x20
115x15
135x10x3
GLASS LATERALS, these were easier and more wicked TLT.
35x15 RL
30x15 RL
25x15 RL
20x15
STANDING CABLE FRONT RAISE
22.5kg x8 drop 17.5x10 drop 12.5x12 drop 7.5x15
PUSHDOWNS/PEC FLYES SUPERSETS
67.5kgx15 x10 x7 ~ but no cheat.
57.5kgx9 ~
47.5kgx10
drop sets to overhead rope and Cordova extensions.
100x15 x10 x10 ~
90x10
80x12
drop sets to stretched reps
abz: standing cable crunches, 82.5kg x10x3
post meal: 1.5 cup white rice, prob 10 oz meat from pork chops, 50g Carnivor.
bloat and poop water/weight retention be cray after st paddys day. I ballooned from a tick under 205 last Saturday morning to a peak of 212 yesterday morning. I weighed in right around 207 today.
it’s been about a month at this level of activity and caloric intake. I figure starting next week, I’ll cut the following out of my training day intake:
20g carbs from breakfast (leaving about 20g or so)
about another 40g sugars from intraworkout Gatorade
50g protein from intraworkout Carnivor
about 40g carbs from post meal carbs (leaving about another 40g or so)
total: ~600 cals cut from training days
I’ll ride that out for another 3-4 weeks before I make another adjustment, which will be adding cardio somewhere (either 1 hour FM walking or 30 min post workout incline walking)
God… I wish my ‘balloon’ weight was 7 lbs over my normal weight - lol.
600 cals cut, you will feel that hard initially, my friend. Expect some serious hunger pangs, haha. Oh well, at least you’re not crazy low-carb — yet. No matter, soon enough. 
BTW, nice on the all-time bench PR. I definitely cannot flat bench that much I’m sure.
[quote]SSC wrote:
God… I wish my ‘balloon’ weight was 7 lbs over my normal weight - lol.
600 cals cut, you will feel that hard initially, my friend. Expect some serious hunger pangs, haha. Oh well, at least you’re not crazy low-carb — yet. No matter, soon enough.
BTW, nice on the all-time bench PR. I definitely cannot flat bench that much I’m sure.[/quote]
lol you’ve run crazy carb depleted though and your body’s been bigger before. I think when you hit a bloat, your body welcomes that weight back like an old friend. I’ve never been this heavy (212).
you really think this next cut will be all that bad? I thought I spread it out pretty well, and I’m not cutting my other meals yet. when I’m at work eating like a girl it doesn’t even really bother me as long as I’m busy. I’m not touching work cals until training day total cals are close to it, and by that point I think I should RFL and then either try to take advantage of the rebound effect for a month (?) or just go ahead and hold that weight for 2-3 months before adding peri workout carbs back in.
and thanks it feelsgoodbro. hopefully I can still progress to 265 for reps on this diet.
[quote]fr0IVIan wrote:
[quote]SSC wrote:
God… I wish my ‘balloon’ weight was 7 lbs over my normal weight - lol.
600 cals cut, you will feel that hard initially, my friend. Expect some serious hunger pangs, haha. Oh well, at least you’re not crazy low-carb — yet. No matter, soon enough.
BTW, nice on the all-time bench PR. I definitely cannot flat bench that much I’m sure.[/quote]
lol you’ve run crazy carb depleted though and your body’s been bigger before. I think when you hit a bloat, your body welcomes that weight back like an old friend. I’ve never been this heavy (212).[/quote]
That’s a good point, it’s tough to remember those kinds of small things when coming from polar opposite sides of the spectrum, lol. I guess I did basically also binge for… meh, 3 weeks, so that’ll come with some added weight too. 
Tough to say, man. Maybe you’re less of a pussy than I am. I fucking hate not eating, though. To be fair, some of my sentiments may be skewered a bit, as I’m mostly coming off this long and tired diet.
Do you mind elaborating on [quote]I’m not touching work cals until training day total cals are close to it[/quote]? I’m not sure if I’m retarded and reading that weird, but I’m not quite sure what you mean. I definitely feel you on the staying busy part my man. Similarly, I’ve been fasting all day at work since I don’t just have food around, and it’s making leaps and bounds of difference in my mental state. I’m taking it that’s kind of what you mean - or no?
Ultimately, I feel like diets go pretty smoothly and are easy for the first, like, 75-80%. You still feel good, lifts don’t really suffer, mental clarity is fine and the results speak for themself. But then, eventually, it drags out a bit and you start going pretty low-calorie… the cardio gets bumped up… and things just start blowing dick. Insane amounts of dick. But again, maybe you’ll have a different experience than I did, which I certainly hope for. I’m guessing you’ll be good since you have a faster metabolism, and may not have to cut dietary numbers out to quite the same degree.
But, for the record, RFL is not going to be easy or fun if you run it. I’ve found it remarkably surprising how difficult it is after just a few days. The mental aspect comes in HARD, quickly.
[quote]and thanks it feelsgoodbro. hopefully I can still progress to 265 for reps on this diet.
[/quote]
That’d be pretty stellar, man. Seems feasible to me although, again, better get that out of the way before running some kind of RFL-thing, haha.
hmm lol I thought I was clear enough… I’m only making adjustments to training day cals and not off day cals (work days) because on work days I pretty much eat like a girl. I’d be surprised if I get more than 2000 kcal on off days, and I’m already going low carb (1 banana on the drive to work) so there’s basically no wiggle room there.
when training day cals/net calories get to the 2000-2500 range including cardio, I figure then it’s time to go RFL or maintain things as going any lower will probably lead to muscle loss. I’ll probably look into alpha-GPC or whatever other mental boosters there are out there. not caffeine though, I can’t tolerate caffeine on off days due to palpitations.
breakfast: 10 eggs (5 whole), two oranges.
BACK/BIS
WGLP
165x8
150x10
135x12
def easier TLT.
CLOSE GRIP LAT PULLDOWN
180x8x2
165x10
150x12
bit easier TLT.
OL SKOOL VBAR ROWS IN TEH CORNER
3.5 plates x8x3
pretty good, really, considering my lower back still feels off (felt a pop down my spine this morning). 2 mins rest IBS.
DB ROWS
115x10 RL
105x12 RL
1.5 min rest between sides.
STANDING HS LOW ROW
90psx10
75psx12x2
+2 reps for all sets, no real rest between sides.
SEATED CLOSE GRIP CABLE ROW (supersetted with band pull aparts)
135x13 +1 rep
120x10
105x10
STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x12~ x9 x8
100x10
kayak rows
80x5 MLR
140x10 x10 x10
130x10
120x10
SUPINATING ROPE CURLS
super strict
50x12
70x8
90x6
---- straight bar ----
110x6
130x6x2
went back up the rack for drop sets
post meal: met up with gf for lunch at Corner Bakery. I ordered a corned beef Reuben grilled panini with baby carrots and a bottle of OJ. portion size was disappoint. pounded 50g Carnivor when I got home.
in non-lifting news, I finally finished putting the fairing (major PITA) and windscreen back on my bike after changing the oil and some bulbs behind the speedo that burned out. I took it for a ride today and it was noticeably smoother. I washed it when I got home and took some pics so I can sell it on Craigslist.
=…( sad, sad day
so. the last 3 days getting out of bed, I felt a pop in my lower back on the right side. twice when I lifted my right leg to take a step forward, and once bending over with a bit of lumbar flexion to put food in my dog’s food bowl. I think it’s probably muscular as I can feel where a muscle(s) attaches there; it feels tight; lumbar flexion doesn’t hurt after I do some warmups on a back extension machine and stretch lightly. I have been able to do heavy rows np as long as I keep my lower back neutral/in extension.
will approach with the proper amount of caution… meaning I will probably still deadlift on Wednesday depending on how warmups feel.
breakfast: 10 eggs (5 whole), 1 banana. I started the next calorie cut today. this is about 20-30g less of carbs for breakfast. I also cut out 50g pro/30g carbs from my intraworkout shake.
CHEST/SHOULDERS/TRIS
INCLINE BB BENCH
215x8 no spot this time. tricep lockout ftw!
195x6 +1 rep
175x8 +1 rep
1 min rest, 6 chins, 1 min rest IBS.
CGBP
225x8, touch spot on the last rep. pretty sure it was a bit higher than the others.
205x6 ~
185x7 ~
1 min rest, 20 plate rows, 1 min rest IBS.
HS SHRUGS, tried facing the other way, might get stimulation lower in the traps.
90x20
115x15
135x10x3
no real rest but I had to work in with someone.
GLASS LATERALS
35x15 RL
30x15 RL
25x15 RL
20x15
tiny bit easier TLT. might be a few more sessions away from going up to 40’s.
STANDING CABLE FRONT RAISE
22.5kg x8 drop 17.5 x10 drop 12.5 x12 drop 7.5 x15
going down the stack next sesh.
PUSHDOWNS/PEC FLYE SUPERSETS
67.5kgx15 x10 x8 +1 rep
57.5kgx10 +1 rep
47.5kgx10
110x11 x8 x8
100x10
90x12
drop sets to stretched reps
abz: worked up to 82.5kg x10x3 standing rope crunches. I was veryyy careful to keep my lower back neutral here. at full thoracic flexion I could feel where any further flexion would be a problem.
post meal: ~16oz pork chops, 1 cup white rice. I cut out 1 cup of rice here, about 40g carbs.
so that should be a cut of about 600 cals give or take. I didn’t feel a decline in workout intensity today so I’ll stay the course and continue to monitor. on leg days I think I might run into some trouble but I’ll cross that bridge when I get to it.
weighed in at 202.6 this AM (pre-poop). I did a shit job of rehydrating yesterday and skipped my last meal (almonds and a shake). it’s scary to see those numbers again.
sold the bike =…(
agony
breakfast: 10 eggs (5 whole), 1 bowl strawberries
BACK/BIS
WGLP
165x8
150x10
135x12
def easier TLT. will prob go down the stack next sesh as CGLP wasn’t negatively affected by this load at all.
1 min rest, 20 pushups, 1 min rest IBS.
CLOSE GRIP LAT PULLDOWN
195x6 PR 15 lb
180x8
165x10
150x12
the lighter sets didn’t suck as much as I thought they would after adding the heavier top set.
1 min rest, 20 pushups, 1 min rest IBS.
OL SKOOL VBAR ROWS IN TEH CORNER
3.5 plates x8x3
all reps belted, I wanted some insurance for my low back. 2 min rest IBS.
DB ROWS
115x10 RL
105x12 RL
1.5 min rest between sides.
belted also.
STANDING HS LOW ROW
90psx10
75psx12x2
definitely felt the calorie cut by this point in the workout.
SEATED CLOSE GRIP CABLE ROW (supersetted with band pull aparts)
135x13 ~
120x10
105x10
ooggghhhh
STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x12~ x9 x8
100x10
kayak rows
80x5 MLR
140x10 x10 x10
130x10
120x10
fmlllll
SUPINATING ROPE CURLS
super strict
50x12
70x8
90x6
---- EZ bar ----
110x6
130x6x3
PINWHEEL CURLS RUN THE RACK
50x6
45x6
40x8
35x8
30x5, jesus burn my biceps off.
fuckkkk. I think that 20g of carbs I cut out of breakfast should go back in. I felt like death after four movements and today wasn’t even a leg day.
post meal: 1 cup white rice, maybe 8 oz pork belly (I didn’t eat much of the fat), 50g Carnivor.
hhhhhhhhh.
my back popped again getting out of bed in the middle of the night to pee. I gotta be more careful.
breakfast: 10 eggs (5 whole) scrambled with bell peppers, 2 bananas.
weighed in at 202.4 lb.
warmed up with foam rolling, light sets on a back extension machine and light lower back stretching, RDL’s with the bar working up to conventional deads. everything felt fine so…
LEGS/CALVES/TRAPS
CONVENTIONAL DEAD
cycle 4 working max 375
week 1: 245x5, 280x5, 335x5+(4, -1 rep) not sure if I hit my left knee with the bar otw up on the last rep, or if I popped something. the rep went up slower anyway so I called it. lol turns out I just hit my knee >_<
SLDL
195x8
175x10
155x12
BB SHRUG
285x5, straps 5
285x7 straps, ditched straps x3
265x7, x3
245x10
super disappoint. that’s what I get for not shrugging consistently. I’ll do these before SLDL next time.
LEG PRESS
5pps x10
1 min rest, 20 pushups, 1 min rest
4pps x12
1 min rest, 20 pushups, 1 min rest
3pps x15
CALF MACHINE SHRUG/LEG CURL SUPERSETS
270x15 x10 x10
255x12
240x12
210x13 -2 reps x8 -2 reps x7 -3 reps
195x9 -1 rep
180x10
WEIGHTED KNEE RAISE/SEATED SOLEUS BIG TOE RAISE
40x10x3
20x10
leg raise bw x10
135x12 +1 rep x9 ~ x9 ~
115x10 x9
post meal: 1 cup white rice, ~8 oz of some tough top round, 50g Carnivor.