Sayjin's 'Pre-Clinic' Clinic

The real difference that I think will help me with weight loss this time around is sticking to these guidelines:

  1. On non-weight days, only have carbs at breakfast from 1 piece of fruit, or 1 serving of oatmeal
  • If weight loss stalls, take away the breakfast carbs
  1. 1 serving Surge PWO - None during or Pre (Only Protein/BCAA)

  2. NO CARB BASED CHEAT MEALS!

  • I’ve discovered that these really throw me off. They will be mainly protein based (ala a nice steak) or if I do have carbs, they will be from a piece of fruit (2 pieces max) or 1 serving of oatmeal.

  • Will only introduce a cheat meal if my body temp stays low for more than 2 days (of whatever the protocol is - will have to search through the New Thib Zone archives)

[quote]Sayjin wrote:
Sucks you didnt get my PM =(

I’ll make sure to send it twice this time =)

If you don’t get it this time, the internet hates me =(

(I couldn’t let you outdo me on the smiley front!)[/quote]

Did you send it again? If so, I still didn’t get it :frowning:

I’ll PM you and you can reply to the PM :slight_smile:

And I’ll give you my email address :slight_smile:

I think I beat you on the smiley faces :slight_smile:

shakes fist angrily in the air Damn you! I dont think I can top you this time =(

Or can I? =)

No, I cant =(

I sent my PM again earlier today, but I just talked to a Moderator tonight and there has been some trouble with my PM sending/reciving capabilities, but it should be all fixed now. I’m going to try sending you another PM now.

Just sent it…but its not showing up in my sent box.

Monday

2 HRX

Meal 1 - 1 scoop Metabolic Drive, 1 scoop Grow!, 1 Banana 2tsp fish oil, 3tsp Greens+

Periworkout - 1 scoop Grow!, 10g BCAA, 1 serving Surge

2 HRX

Meal 2 - 4 eggs, 1 low carb tortilla

Meal 3 - 6oz turkey, broccoli, 2oz cheese

Meal 4 - 1 scoop Metabolic Drive, 1 scoop Grow!, 2tsp fish oil, 3tsp Greens+, 1 serving ZMA

Workout

PR Zone 1:
Barbell Bench Press - 55 reps of 135lbs, wide grip
Chin ups - 45 reps at a bodyweight of 196

PR Zone 2:
Seated Cable Row - 50 reps of 84lbs
Standing Barbell Military Press - 45 reps of 75lbs

PR Zone 3:
Dips - 39 reps at a bodyweight of 196
Pushups - 43 reps at a bodyweight of 196

Funny how Coach Shugs mentioned fried food in his article today, because my arms are fried like chicken. I replaced the ab wheel rollouts with pushups yesterday because I forgot the wheels at home. Hopefully the bag work I do today will help facilitate some recovery.

Tuesday

2 HRX

Meal 1 - 1 scoop Grow, 1 scoop MD, 2tsp fish oil, 1 serving Chia, 1 Banana

Meal 2 - 8oz 94/6 beef, broccoli, 1 low carb tortilla, 1 oz almonds

Meal 3 - 8oz 94/6 beef, 1 low carb tortilla

Meal 4 - 5oz turkey

Meal 5 - 20 shrimp cooked in 1tbsp coconut oil

Workout

Heavy Bag
3 rounds - 2min work/1min rest

Wednesday

Meal 1 - 1 Banana, 6oz shrimp

Periworkout - 1 scoop Grow!, 1 serving Surge

Meal 2 - 6oz shrimp, broccoli, 1oz almonds

Meal 3 - 6oz shrimp, broccoli, low carb tortilla

Meal 4 - 1 scoop Grow!, 1 scoop Metabolic Drive, 2tsp fish oil, 1 serving Chia, 1 serving Greens+, 1 low carb tortilla

Workout

PR Zone 1:
Deadlift - 25 reps (225lbs)
Ab Wheel rollout - 25 reps (Bodyweight)

PR Zone 2:
Seated Leg Press: 50 reps (205lbs)
Standing Calf Raise: 45 reps (80lbs)

PR Zone 3:
Preacher Curl: 45 reps (30lbs + Bar)
Lat Pulldown: 40 reps (94lbs; wide grip)

Yesterday wasnt a good workout, as I had to improvise once I got there. I tried to stick with the dips/pullups/pushups, but found that my upperbody was so fried that I couldnt do either, so I had to substitute. My energy straight sucked and I was kind of just going through the motions towards the end of the workout, but finally got some fire in me during the last 5min, going from 25 reps to 45 reps total.

                      Goals

To improve my conditioning:

Benefits

  • The ability to work harder for logner periods over time while being able to recover quickly.

  • Decrease the likelihood of me dying from CDV.

  • Improved cardiovascular function and overall heart health

Sacrifices

  • Man up: HIIT is the only way

  • Will have to come to terms with my current capabilities and work from there - forced to think and adjust accordingly instead of blindly following a general rep/set scheme

To get down to 10% BF or lower

Benefits

  • Improved self-esteem
  • Better, healthier eating habits WILL be developed in the process
  • Improved longevity; less fat, more muscle
  • Once I get down and maintani this level for awhile, I will have learned what I need to do in order to rip the fat off my body
  • LLCS (Ladies Love Cool Sayjin)

Sacrifices

  • In order to develop the habits nessecary in order to obtain my goal, i’ll need ot kick my current, unhealthy and replace them with those that are healthier as well as conducive of me achieving my goals

  • No weening off: its been proven not to work for me. Cold Turkey is the only way to go. Hell, if Bartl can kick a drug habit then I can do this - as long as I go about it in the same manner.

  • Treat this as a battle that I cannot faford to lose. Stick my head down and grind it out: fight the darkness until it bleeds sunlight.

Great Blog entry I read today, courtesy of RossTraining.com

"In a recent blog entry, I discussed the negative attitude that is prevalent is much of our society. Everyone has something to bitch about, and the negative byproduct from this piss poor attitude is literally everywhere you look. Not everyone agrees with my entry however. One response was that people need to be aware of what is going on in the world. They argued that it isn�??t realistic to live with a happy-go-lucky attitude, as such an attitude would indicate a lack of awareness.

Unfortunately for the responder, his argument has more holes than you�??ll find at a shooting range. Living without 24/7 negativity has nothing to do with awareness. It also has nothing to do with running around like a flower child with no worries or problems. I don�??t need to hear you gripe about gas prices to realize that they have gone up, and I don�??t need to like it. When I fill my tank, the prices are listed in plain view. I�??m aware, but I won�??t let it ruin the rest of my day. Living without constant negativity has nothing to do with a lack of awareness.

Being aware of a situation is different from letting the situation dictate, influence, and ruin your life. I don�??t run around all day ignorant to the fact that there are problems in the world. I�??ve been around some true hell-holes and dealt with some true scumbags. I know it is out there, but I don�??t dwell on it all day. When you are negative, it�??s easy to bring down the people around you. It becomes a domino effect. Much of the world is caught up in this game of dominos. Fortunately, it�??s easy to step out of the game. Just do it. It�??s that easy. You can change who you are as a person whenever you want. You don�??t need to be defined by who you were in the past. Move on.

You�??ll then realize that much of the problems that you once bitched about really aren�??t so bad when you look at the big picture. Life is tough, but much of what the world considers tough is far from it. There are plenty of people with bigger problems than you and I. Living without constant negativity doesn�??t mean you�??ll become problem-free. It simply means that you�??ll be able to live your life without it being defined by the problem.

Need an example? Check the video below. Watch Mike Hummel bench press 600 pounds. Obviously, 600 pounds is pretty damn impressive, but it�??s much more impressive when you learn that he is benching with one arm! I don�??t know the full story, but he has a prosthetic arm from the elbow down. He has lived with the prosthetic for a few years (that is all I know).

Can you imagine losing your arm tomorrow? I�??m guessing you�??d be pretty bummed out. I know I would be. I�??m sure no one would have faulted Mike if he had given up powerlifting. But guess what? He didn�??t let the incident define him. He�??s gone through extensive rehab and is back benching a hell of a lot more than most could with 4 arms, nevermind 2.

Ross"

Video referenced in the blog: Mike Hummel 601 BP - YouTube

Sayjin, I know this might sound shocking, but I am actually going to post something remotely semi-important in your thread.

I know, you must be in shock.

I noticed starting on 4/28, you started taking HRX. Either that, or you were taking it before and didn’t post it (which I don’t think so, you’re good about posting info). How are you liking it so far?

Have you noticed any more fat loss or body composition? Anything you noticed before/after you started taking it (appetite, mood, energy levels, etc.)?

Second, I like your last post about adjusting your goals, especially going cold turkey. Good reference to Bartl about kicking a drug habit, look at him now. You’re next man, follow in his footsteps.

As mentioned before, your thread is good. Very detailed, Biotest supps used, good training log and progress being made. I really hope you get selected for the PC, that would be sweet! Then your ‘Pre-Clinic’ becomes the actual clinic.

Looks like you’ve made some good goals for yourself. And once again bringing up the cold turkey, I need to do the same. My training and diet have been slack as of late with school and work and all, but those are just excuses, and I need to get back in it hardcore, so I feel ya on that.

Rage on Sayjin, rage on.

Shocked indeed!

As far as the HRX goes, I want to withhold judgement on it until I really use it consistantly for awhile. In the past, some days I’ve taken the full dose while on some days I just took half, or got so caught up that I forgot to take it at all. So, for that question, remind me to do a sort of review of it at the end of this month.

Thanks man, I appreciate it. I was sitting down and wondering why I wasnt really getting the results that I’m after and I think it has a lot to do with not having any clearly defined goals. My ultimate goal is what, 4 years away from now? I need something specific to go after in the meantime.

Now that I’ve finally written down my goals, identified the benefits that I’ll gain from obtaining them and took note of the sacrifices I have to make in this quest, I really think I’m going to succeede (sp). Right now, the goal is fat loss, so I’m gathering all my resources in order to accomplish this goal. Like Shugs said, chase after one rabbit or risk both escaping.

I hope I get into the clinic too man - it would be a dream come true! While fat loss is what I’m after now, I really want some good, solid mass and conditioning, which is what I’d like my to go after in the PC if accepted. I’ll gain a some flab as long as I can put on some mass, which will help the fat come off easier when I tear it back off. I’m getting damn ansty for Season 2 to start! Also, I really appreciate the support you’ve given me so far. This log would be mighty lonely without you around here, so you presence is always a pleasure!

Give me a month - I’ll be down to at least 185 consistantly, so hopefully my results will put the fire under your ass again =)


Thursday

Here is what I ate!

1 1/2 lb of baked salmon
2oz almonds
8 cups of broccoli

Not shown - 8oz 96/4 beef

And in case anyone is wondering - Yes, I did eat the DVD.


Thursday’s workout - Ended prematurely due to wardrobe malfunction

So my one friend always asks me why I go to workout in pants, and my response is because I dont like sweats that much, and if I’m not running then they really don’t get in my way.

Today, I learned why I shouldnt wear jeans to the gym.

It was meant to be a conditioning day, filled with dumbbell swings and fun shit like that. On my first rep of swings I feel a rip in my pants. I stopped, checked it out, and figured that it wouldn’t be that bad, so I continued on thinking that this was as bad as it would get. I pump out another rep and it tears again, but I’m determined to get through this workout, so I swing again and again until it finally rips like…for real rips.

This wouldn’t have been so bad, had it not been for the fact that I was freeballin that day.For some reason I chaf a lot when I do my cardio, and I thought going commando would help. So there I am, standing with my butt cheek exposed from the back, and man sack hanging from a tear in the thigh from the front. Had I not brought my big shirt with me and pulled one of these moves, I most likely would’ve been arrested for being a pervert.

Saved by the metro move:

So, this is my first non carb-based cheat meal, and I’m, feeling great!

Part 2 of my cheat meal this morning

I weighed 197 on Monday and today I weigh 190. What I’m doing now is obviously working, so I wont be tinkering with it. I’ll restrict my cheat meals to every Sunday if I’m really, really strugling to make it through the week. They will not be carb based, and if I do have carbs they will be from fruit, but mostly protein.

I picked this bad boy up at the grocery store yesterday since I got paid - 3lbs of freakin Salmon.

HOORAH!

Friday

2 HRX

Meal 1 - 26oz steak, 5 cups broccoli

Meal 2 - 2 scoop low carb Metabolic Drive, 1oz almonds, 1 Banana

Meal 3 - Super Steak sub (just ate the steak ditched the bread)

Periworkout - 2 scoop Grow, 1/2 serving Surge, 5g Creatine

Meal 4 - 2 eggs, 1 scoop Grow, broccoli

Meal 5 - 8oz steak, broccoli

Note: I’ve been taking 5g creatine PWO all this week, but I’ve been forgetting to include it sometimes.

Workout

PR Zone 1:
Pullups - 41
Pushups - 55

I was strapped for time by the time I got back from from shooting, and it would’ve been easy to put it off for another day, but I said to hell with that and got in what I could, hitting a pullup PR at the same time - my former max was 30. The pushups were too easy, so I’m going to adjust this workout for next week with another more difficult pushup variation.