Link to old log:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/howie424
New goals and a new style of training and eating. My permabulking days are over. Time to attempt to diet down. I weighed in around 237 this morning. Looking to be about 220 while maintaining my strength. I have a lot more than 15 pounds to lose but it’s a good start.
I will be using a style of training that I have used in the past with great success - Max-OT. No huge diet changes aside from eating a lot cleaner foods and better timing of carbs. I don’t know a lot about dieting so the first few weeks will be trial and error.
Another humbling picture.
Sunday was an OFF day for me. I didn’t get as much food in me as I would have liked to but it is what it is. Had a very busy day.
For breakfast and lunch I had MAG-10. About 2:00 I had a MD Shake and 1 cup oats. For supper I had 1 cup of rice and 1 pound of steak.
Today was a training day.
Started the morning with a MAG-10 pulse and 1/2 cup of rice. I then had 2 scoops SWF throughout my workout. I will now have another MAG-10 pulse, and then have solid food the rest of the day.
Here is today’s training
Shoulders/Abs
Military Press
155x6/6/6
Smith High Incline Press
225x6/4/4
One-arm Cable Lateral Raise
30x8, 20x8/8
Barbell Rollout
95x8/7/6
Weighted Hanging Leg Raises
25x8/8/8
Awesome session. Max-OT training is a lot of fun for me. Tomorrow will be Quads/Back Thickness.
Monday PM
Overhead Carries - 5 sets of 1 minute - 30# DB
Tuesday AM
Quads/Back Width
Box Squats (to parallel)
315x6/6/6
Leg Press
6PPSx6/6/6/6/6/6
Chin-ups
BWx6/5/4
Pendlay Rows
185x6/6/6
T-bar Pendlay Rows
3 plates x 6/6/6
NOTES:
Did way more rowing than I should have. Was pretty tired about half way through, took me about an hour and 15 minutes. It’s going to take a while for me to get that lat MMC on rows, as I haven’t done them in a while. To help solve this problem, I will do pump work for the lats on my Vanity Day.
I have done some reading up on rows, and I have read that more parallel rows will hit the lats while higher angle rows will hit the upper back/traps more, this is why I am doing so much rowing, to hit all those angles and to use various grips. I will probably dumb it down in the coming weeks. Really about finding the exercise I like the most at this point.
Nutrition
515AM - 2 scoops MAG-10
530AM - 1/2 cup rice with EVOO and a little butter and a dash of salt
600-700AM - 2 scoops Surge Workout Fuel
730AM - 1 scoop Surge Workout Fuel
800-1000AM - nap
1030AM - 2 scoops MAG-10
130PM - 1 cup rice with EVOO, 4 chicken thighs
600PM - 2 scoops MAG-10
700PM - large salad with 6 whole eggs and a shitload of tomatoes
Will be edited as the day progresses.
Tuesday PM
Trap-bar Carries - 5 sets of 1 minute - 145# (could have gone much heavier but this felt good nonetheless)
Wednesday AM
Chest/Abs
Bench Press - 245x6/5/4
Smith Decline Bench Press - 275x6/5/4 (forgot the reps but it probably went something like this)
Dips - 25x6/4
Barbell Rollouts - 95x3x6/5/5 (can’t remember exact reps again but in that 4-6 range)
Weighted Hanging Leg Raises - 25x6/6/6
Nutrition
500AM - wake
530AM - 2 scoops MAG-10
600-715 - 2 scoops SWF
