Goodfellow,
Good work so far on the training, diet, and most importantly, the dedication. Your detailed posts and drive to succeed are great, and your ‘clinic’ is gonna run fine.
Keep at it, stay strong.
I am having no problem sticking to my diet, i haven’t had any desire to eat any shit foods, and my body feels great. I don’t sweat as much as i did last week, my skin is clearing up and I can already sense that i’ve lost a bit of fat.
Anyway I did my chest/bicep workout this morning and had my breakfast at 7:15 (3 scoops Metabolic Drive complete vanilla, 1 cup blueberries, 2 medium oranges)
workout went like this:
a - db bench, 2 sets, start at 6-8 reps, method: partials
set 1 = 27.5kg for 6 reps, 27.5kg for 3 reps, 27.5kg for 2 reps, 27.5kg for 1 partial, 20kg for 6 reps (annoyed at only doing 1 partial) (6,3,2,1,6*)
set 2 = 25kg for 7 reps, 25kg for 4 reps, 25kg for 2 reps, 25kg for 4 partials. (7,4,2,4p)
b - decline dumbbell flies, 2 sets, start at 8-10 reps, method: dumbbell press instead of partials (forgot to do ecc. flies, conc. press, but it hurt like fuck anyway)
set 1 = 15kg for 10 reps, 15kg for 7 reps, 15kg for 5 reps, 15kg for 6 presses (10,7,5,6p)
set 2 = 15kg for 8 reps, 15kg for 5 reps, 15kg for 3 reps, 15kg for 7 presses (8, 5, 3, 7p)
c - bodyweight dips, 1 set, start at 10-12 reps, method: triple rest/pause + drop, assisted so i can drop weight
set 1 = bodyweight for 12 reps, bodyweight for 8 reps, bodyweight minus 52lbs for 12 reps, bodyweight minus 52lbs for 10 reps, bodyweight minus 68lbs for 15 reps, bodyweight minus 68lbs for 11 reps. (12,8,12,10,15,11)
d - chin ups, 2 sets, start at 6-8 reps, method: partials
set 1 = bodyweight for 7 reps, bodyweight for 3 reps, bodyweight for 2 reps, bodyweight for 4 partials (7,3,2,4)
set 2 = bodyweight for 5 reps, bodyweight for 3 reps. (5,3)
e - dumbbell preacher curl, 2 sets, start at 8-10 reps, method: self-assisted instead of partials
set 1 = 12.5kg for 10 reps, 12.5kg for 6 reps, 12.5kg for 3 reps & 3 assisted immediately after (10,6,3,3)
set 2 = 12.5kg for 10 reps, rest 10 sec, 12.5kg for 5 reps (10,5)
notes: overall a good workout, i thought my pecs were going to tear off on the dips, and same with my biceps on the last couple of reps on db preacher curl.
… i need to wake up at about 6:45 now to get in a workout, giving myself 45 minutes in the gym isn’t long enough to do all the exercises, and im using a stop watch to stick to the prescribed rests, just aint happening.
meal 3 - 2 scoops chocolate Metabolic Drive, 1/2 cup celery, 100g sweet potato, 5oz chicken
about to go to bed 11:20pm, im exhaused, and i thought i’d get this in:
diet for today: 12th december
meal 1 (7:15am) - 3 scoops Metabolic Drive Complete, 4 caps Flameout, 1 cup blueberries, 2 medium oranges
meal 2 (9am - post-workout) - 1 serving Surge
meal 3 (11am) - 5oz chicken, 2 scoops Metabolic Drive Complete, 100g sweet potato, 1/2 cup celery
meal 4 (12:40pm) - 7oz turkey, 1 cup broccoli, 1 medium tomato
meal 5 (3:30pm) - 150g prawns, 2 tbsp macadamia nut oil, 1 cup cucumber
meal 6 (6:15pm) - same as above
meal 7 (9pm) - 8oz grass fed beef burger (i was out shopping…) 2 little pieces of battered chicken (i was walking around alot too…)
meal 8 (11:20pm) - 4 Flameout caps, 2 scoops Metabolic Drive Complete vanilla, 1/2 cup cucumber
damn that is a lot of food, didn’t seem to be that much, i was so hungry between 6pm-9pm as I was walking around shopping. I think i’ll feed the toilet again before I sleep.
See you tomorrow everyone!
Wow, youre an animal!!! Keep up the fire! Cant wait to see updated pictures. Please smile in the next ones tho, okay!! 
[quote]BodyBldgBabe wrote:
Wow, youre an animal!!! Keep up the fire! Cant wait to see updated pictures. Please smile in the next ones tho, okay!! [/quote]
will do, i’ll brush my hair too!
8:45am - breakfast, Metabolic Drive complete 3 scoops, 1 cup blueberries, 2 medium oranges, 4 caps Flameout
edit - oh one more thing: Last week the line on the scales was just slightly before the 68kg mark, which means weighed 68kg (149.6lb) and now I am just slightly on the other side so it looks like i have gained a little weight.
note to self: get digital scales.
Congrats on the effort so far! Keep it up for sure. I will say, don’t worry about the scale so much. I don’t know about you but my weight, as well as my workout partner, can fluctuate up to 7 lbs in a day. If I were you I’d weigh yourself once every 2 weeks at the same time every 2 weeks, i.e. when you wake up every other morning before breakfast. This will make you not as paranoid about your weight and also when you’ve gained a few lbs and it looks like you are the same leaness it’s a nice surprise, same goes with losing weight.
That’s just my opinion on things, so take it for what it’s worth. Either way keep up the great work. I vote for the next picture a mohawk with all that hair you got.
[quote]LiquidMercury wrote:
Congrats on the effort so far! Keep it up for sure. I will say, don’t worry about the scale so much. I don’t know about you but my weight, as well as my workout partner, can fluctuate up to 7 lbs in a day. If I were you I’d weigh yourself once every 2 weeks at the same time every 2 weeks, i.e. when you wake up every other morning before breakfast. This will make you not as paranoid about your weight and also when you’ve gained a few lbs and it looks like you are the same leaness it’s a nice surprise, same goes with losing weight.
That’s just my opinion on things, so take it for what it’s worth. Either way keep up the great work. I vote for the next picture a mohawk with all that hair you got.[/quote]
lol thats a good idea, you should of posted it last week though before I got my hair cut! i would left the hawk on for the pic 
I think ill take another picture next week, that way you guys can see whats happening every 2 weeks, or maybe i’ll just save the pic for 11 weeks time…
Save it for 11 weeks time that way it’s more of a shock factor. Life is all about shocking people, either in good or bad ways. I mean it’s a lot more enjoyable to push someone down the stairs when they don’t see it coming…you should see their face…
had meal 2 at 11:40am - 2 scoops Metabolic Drive chocolate, 100g sweet potato, 1/2 cup celery, 5oz chicken
meal 3 at 12:45pm - 150g shrimp, 2 tbsp macadamia nut oil, 1 cup cucumber
meal 4 at 4pm - same as above
nap from 5:30pm - 7:40pm … <=)
meal 5 at 8pm - 7oz salmon, 1 cup broccoli, 1 tomato.
I switched around having the 7oz turkey, 1 cup broccoli, 1 tomato from lunch to later at night because then im usually at my hungriest, and today i just had salmon because i split a little macadamia nut oil from meal 3 on the ground and the fat from the salmon would make up for it… im quite pedantic i suppose.
Also for the people saying that I would worry about my weight:
I will finish this, and my effort and dedication to this will be nothing short of perfect. I am the phoenix, flying high with a serious fucking burn inside of me. NOTHING will stop me.
…I just wanted to record my weight and bodyfat every week or so (in the morning, just after i have opened my eyes, no pissing or anything) to keep a track of any slight increase in weight, whether it be gains in muscle or loss of fat.
I did read what you guys said though, I am not sure if it would be beneficial due to water retention, needing a crap yada yada etc. etc… though CT does have CrewPierce doing it
If you weigh youself without pissing, maybe your bladder is fuller some days then others.
Diet for december 13th:
Meal 1, 8:45am - Metabolic Drive complete 3 scoops, 1 cup blueberries, 2 medium oranges, 4 caps Flameout
meal 2, 11:40am - 2 scoops Metabolic Drive Complete chocolate, 100g sweet potato, 1/2 cup celery, 5oz chicken
meal 3 at 12:45pm - 150g shrimp, 2 tbsp macadamia nut oil, 1 cup cucumber
meal 4 at 4pm - same as above
nap from 5:30pm - 7:40pm … <=)
meal 5 at 8pm - 7oz salmon, 1 cup broccoli, 1 tomato.
meal 6 at 10pm - 2 scoops Metabolic Drive complete chocolate, 1 tbsp Udo’s oil, 1/2 cup celery
12am - 2 Flameout, 4 bcaa’s before bed.
Thoughts of week 1:
I am happy with how my diet has went on week 1, i’ve pretty much hit it dead on every day, and it that isn’t going to change any time soon.
However, I still am not into a solid structure of training, as I have not been able to lay it out so well, as I re-arranged my split on the day I started. So essentially I’m 1 week behind on my training =/
Today is the start of week 2 (friday), and it shall start with LEGS!
I woke up at 9:45am, still having my breakfast (the usual)and will hit the gym at about 11:30am, can’t wait!
training overall this week should up looking like:
friday: legs
sat: shoulders/triceps
sun: rest
mon: back/traps
tues: rest
weds: chest/biceps
thurs: rest
10m - breakfast - Metabolic Drive 3 scoops, 4 Flameout, 1 cup blueberries, 2 medium oranges.
12:30-1:45 workout
got home at 2pm - Surge recovery
LEGS:
a. back squat - 2 sets, start at 6-8 reps. 120 sec rest
PARTIAL method
set 1 = wt: 121lbs reps: 8, 5, 3, & then 4 partials
set 2 = wt: 121lbs reps: 8, 5, 3 & then 4 partials
b. leg press - 2 sets, start at 8-10 reps. 120 sec rest
Triple rest/pause + drop method
set 1 = 220lbs x 10 & 7 - 132lbs x 11 & 8 - 88lbs x 11 & 7
Set 2 = 220lbs x 8 & 6 - 132lbs x 10 & 7 - 88lbs x 11 & 8
c. romanian deadlift - 2 sets, start at 6-8 reps. 75 sec rest
PARTIAL method
set 1 = wt: 135lbs reps: 8, 5, 4 & then 5 partials
set 2 = wt: 135lbs reps: 8, 6, 4 & then 6 partials
d. standing leg curl - 2 sets, start at 8-10 reps. 60 sec rest
Triple rest(alternate legs)/pause + drop method
set 1 = 45lbs x 10 & 6 - 23lbs x 10 & 6 - 11lbs x 10 & 8
set 2 = 45lbs x 8 & 3 - 23lbs x 10 & 8
because I’m late with things today, here is how i plan to fit my meals in:
meal 3 - 2:45pm - 60 min post workout meal
meal 4 - 4:30pm - snack
meal 5 - 6:30pm - snack
meal 6 - 8:15pm - dinner
meal 7 - 10pm - bedtime snack
more condensed than I would prefer, but i guess you have to compensate for things sometimes.
[quote]Scott M wrote:
You probably aren’t familiar with it but that style of training is almost exactly like Beyond Failure Training by Trevor Smith(RIP). Just for putting it out there as an option the split was
Chest Calves
Shoulders Triceps
Off
Back Biceps
Quads Hamstrings
Off
Off
Trevor was 400 lbs of massive iron moving bull before he passed, so he knew a thing or two about training. Great guy, too bad he left so soon. [/quote]
Yes it is… Trevor was a great thinker and I believe that his training style is something special. I use one more exercise than he does, mostly because the guys I recommend this program have not yet built up to Trevor’s capacity to tolerate pain (few human beings ever got to that level).
Also, Trevor’s strength made it necessary for him to keep the volume even lower. Heck, we’re talking 675lbs incline bench presses for triple rest/pause drop sets here!!!
RIP Big man
[quote]LiquidMercury wrote:
Congrats on the effort so far! Keep it up for sure. I will say, don’t worry about the scale so much. I don’t know about you but my weight, as well as my workout partner, can fluctuate up to 7 lbs in a day. If I were you I’d weigh yourself once every 2 weeks at the same time every 2 weeks, i.e. when you wake up every other morning before breakfast. This will make you not as paranoid about your weight and also when you’ve gained a few lbs and it looks like you are the same leaness it’s a nice surprise, same goes with losing weight.
.[/quote]
Agreed on that recommendation. Weight will fluctuate greatly depending on water retention, stomach content, glycogen stored, etc.
Heck, for 8 days straight I was stuck at 222 despite eating like an animal… than all of a sudden I went from 222 to 226 in one day and actually felt leaner.
Under the best circumstances you might gain 2lbs of muscle tissue in a month… this will come with 1-2lbs of water and maybe 1lbs of fat. So even if you gain 5lbs per month, that’s still around 1lbs per week. Since your weight fluctuate daily there is no way that you can see a day-to-day or even week-to-week change on the scale.
Just keep working hard, eating well and stop stepping on the scale for 3 months. Step on it ONLY after 3 months of gut-wrenching training and eating.
Hey Coach,
I am 5’8" and 182lbs at 14% BF I have been stuck at this wt and BF for months and want to add some muscle. Do you think 300g carbs is too much, even if they are mostly during and in the 2-3 meals after my workout?
Thanks Coach
[quote]Goodfellow wrote:
Also for the people saying that I would worry about my weight:
I will finish this, and my effort and dedication to this will be nothing short of perfect. I am the phoenix, flying high with a serious fucking burn inside of me. NOTHING will stop me.
…I just wanted to record my weight and bodyfat every week or so (in the morning, just after i have opened my eyes, no pissing or anything) to keep a track of any slight increase in weight, whether it be gains in muscle or loss of fat.
I did read what you guys said though, I am not sure if it would be beneficial due to water retention, needing a crap yada yada etc. etc… though CT does have CrewPierce doing it
[/quote]
As I mentioned in my locker room, the reason for asking CP to take his body temp, weight and heart rate is NOT to establish progress but rather to diagnose signs of overwork/underrecovery. His training program is very demanding on the nervous system and he has a stressful work schedule so the risk of nervous overreaching (short term overtraining) is significant.
An increase in resting heart rate of 3-5BPM sustained over 2 days indicate CNS overload. An increase of 6BPM+ indicate CNS overreaching. A sudden decrease of 3-5BPM might also indicate neural inhibition.
His body temp helps me establish if his metabolism is stable. He wants to gain size, so if his body temp is suddenly elevated by more than 1 degree, and is sustained over a few days, it tells me that his metabolic rate has increased by 10% and thus he needs to increase his calories to keep on growing.
His bodyweight is also used to diagnose overreaching, but metabolic/muscular overreaching not CNS overreaching. If his bodyweight suddenly drops down (which it shouldn’t since his caloric intake is above maintenance) it can indicate metabolic overreaching.