SSC's Log

SSC · July 31, 2009, 12:24am

Fuck yeah. Solid workout. It’s been a really, really long time since I’ve worked out in the evenings. I’m really glad I took a 1-2 hour power nap earlier. I wouldn’t have had the day I did today, otherwise.

Now that I’m recording everything solely in my log, I feel like I can go a little more in-depth with my descriptions, mostly for personal record-keeping.

[u]Front Squats[/u]
85 x 6
115 x 4
165 x 2
235 x 6

Okay, these suck, I know. Just 2-3 weeks ago I was banging 260 x 4. Well, I don’t give a shit. Literally. I was still busting my ass, but I’m more worried about making sure my wierd origin/insertion part of my hammies and calves are okay, for when I start doing calves again at my new gym. So fockin’ sue me. Still, I look at them more as a warm-up for my Widowmakers… which leads me to.

[u]Widowmaker Leg Press[/u]
610 / 6 pps + 70 x 20

Kind of wish I would’ve moved these up 10 lbs the last two sessions rather than 5 lbs each session. Oh well. I’m not trying to utterly destroy my legs on this diet, as mentioned before. Still setting PR’s, though.

[u]Lying Leg Curl[/u]
80 x 5
120 x 3
180 x 8 (All-Time PR.)

Yup. 'Nuff said.

[u]Massive Nautilus Ab-Machine Drop Set of Doom[/u]
65 x 10
85 x 8
175 x 15 / 135 x 15 / 120 x 10

Then I did 30 minutes @ 15 degree incline on a treadmill.

2.0 MPH - 1 min
2.2 MPH - 1 min
2.4 MPH - 1 min
2.5 MPH - 1 min
2.6 MPH - 8 min
2.7 MPH - 8 min
2.6 MPH - 7 min
2.5 MPH - 30 sec
2.4 MPH - 30 sec
2.3 MPH - 30 sec
2.2 MPH - 30 sec
2.1 MPH - 30 sec
2.0 MPH - 30 sec

So that’s what my cardio is looking like if I can’t get to FMC in the morning. If that doesn’t add up to 30 min, oh well. Close enough.

Time to eat half a pound of chicken!

SSC · August 1, 2009, 5:59am

So. Getting pretty lean. Size 38’s are fitting really loosely (they’re very large 38’s, though, American Eagle, Loose fit. Still, at the end of my bulk they barely fit. My belt is probably still about two inches away from when I was really lean. Still, I’m quite happy with my results. I think one more month will be just what I need. And I haven’t lost strength on probably 80% of my exercises, if not gained some.

Anyway, in good news, I went to a 6-keg, um, keggar tonight and didn’t even touch alcohol. Dieting… you make my heart cry emo tears.

SSC · August 1, 2009, 12:55pm

Dammit. I think I’m going to have to skip today’s back workout. I tweaked something in my back last night at work, and it’s really not feeling great this morning. Very heavy rack pulls probably won’t be a good pain reliever, either.

Plus, I have to move today. Which means me single-handedly moving a Queen-size box-spring and mattress, since my dad broke his leg a while ago. Oh joy.

Not too terribly worried, though, seeing as my back is doing just fine. An extra day off will be good for when I start at my new gym either Sunday (probably Monday,) too.

hardgnr · August 1, 2009, 1:24pm

Moving sucks balls man. I had to help my friend move the other day and we had to lift his ~150kg toolbox up a flight of stairs which involved both of us deadlifting it. My back rounded so much, and no way we would of been able to do it if we didn’t lift weights. I tell ya, its one thing to lift heavy shit, but lifting and walking up stairs is a whole new challenge.

But yea…rack pulls with a tweaked back probably wouldn’t end well.

WS4JB · August 1, 2009, 8:43pm

Hey, hope the diets doing well, but know that you might have to dip below 215, focus on the mirror and measurements as well as the scale.

BTW, I just put down 2 Chipotle chicken burritos. Meet ya at 215

SSC · August 3, 2009, 5:52pm

[quote]WS4JB wrote:
Hey, hope the diets doing well, but know that you might have to dip below 215, focus on the mirror and measurements as well as the scale.

BTW, I just put down 2 Chipotle chicken burritos. Meet ya at 215[/quote]

Yeah, I’ve thought about that. 215 is kind of arbitrary at this point. My biggest focus, at this point, is getting my belt-line similar to what it was mostly, although my hips definitely thickened up since doing leg press widowmakers.

And you bastard, with the burritos. See you at 215!

SSC · August 3, 2009, 6:10pm

Okay. So anyway, a quick (maybe not) update.

Down to 224, according my new gym’s scale. Holy shit. That’s like, 20 lbs in a month. Too much. But wait, wait wait… I haven’t lost but hardly ANY strength. In fact, I’ve gained strength on just about everything I do. Shrugs I’m not complaining.

Saturday night, to celebrate my newfound (re-gained) independence, I went out and got drunk. Really, really stinkin’ drunk. Keep in mind I am a lightweight, but I had like, 2 shots of Surfers on Acid (pineapple juice / Jaegar / Malibu,) a Jack and Diet (though I suspect he put in regular Coke… bastard!,) and like, two-three beers. That’s it. Maybe a shot or two of vodka after we left the bar at this chick’s house… I don’t remember, though. Disappointed in myself for drunken driving. I’m a BIG proponent against it. And to think this is why I moved up here, so I can walk wherever I want.

Only got 3 hours of sleep that night.

Last night I had my carb-up. I had to grab a few last things from my parents’ place, and I found out that my mom made home-made pizza on Saturday night. So I copped myself two pieces of that shit. Then my roommies and I went out (no drinking for me) and I got a Turkey burger with some AWESOME spicy beef stew. So that was my ‘carb-up.’

Today, went and did some work at my new gym. I can’t work out at the place with the HS machines (student athletes ONLY,) but the gym is free and like 30 minutes away if I choose to walk.

[u]Low-Incline Smith[/u]
85 x 10
115 x 4
165 x 3
235 x 7

[u]Flat DB[/u]
65 x 4
95 x 7 (All-time PR)

[u]EZ Preachers[/u] *** These numbers looked fucked compared to my old ones, but this bar is MUCH different. It’s a fat-EZ bar, I don’t like it.
Bar x 10
Bar + 10s x 5
Bar + 25s x 2
Bar + 32.5s x 8

[u]Pinwheels[/u]
20 x 8
40 x 4
75 x 18 (+3 reps)

[u]In-Human Smith[/u]
85 x 8
115 x 4
165 x 2
235 x 7.5 (SOOO close to 8)

[u]Pushdowns[/u]
30 x 8
70 x 4
130 x 3
150 x 12

^^^ Just tinkering with weights, obviously.

+30 minutes incline walking, method described before.

So I’m starting to see my thigh quad-sweep again. Good. Apparently I’m trucking along quite nicely on this diet.

SmallToBig · August 3, 2009, 7:59pm

So this is where your hiding out

Hope your diet is going well, gratz on going to a beer place and not drinking know how hard that is

Edit: LOL just saw you newest post congrats !

WS4JB · August 3, 2009, 8:45pm

Don’t fucking drive drunk. Sleep in your car if you have to. You’re smarter then that.

Now that i’m done sounding like a big brother…

Good job on the 20 lbs, and nice pinwheels.

SSC · August 3, 2009, 10:17pm

[quote]SmallToBig wrote:
So this is where your hiding out

Hope your diet is going well, gratz on going to a beer place and not drinking know how hard that is

Edit: LOL just saw you newest post congrats !

[/quote]

Ay, thanks you sir. I really am not a big drinker, but I kind of had to let loose on Saturday. You understand!

[quote]WS4JB wrote:
Don’t fucking drive drunk. Sleep in your car if you have to. You’re smarter then that.

Now that i’m done sounding like a big brother…

Good job on the 20 lbs, and nice pinwheels.[/quote]

I know, I’m pretty ashamed of myself. I’ve always been one of those guys who bitches when people drive drunk. Hell, I usually am fine with DD’ing. Oh, sweet hypocrisy. Luckily it was like a 2-minute drive, I guess.

And thanks!

namor · August 4, 2009, 10:00am

Its weird not seeing your avatar in every third post in the BOI

Is your diet the same as your 12 July post?

SSC · August 5, 2009, 2:53pm

[quote]namor wrote:
Its weird not seeing your avatar in every third post in the BOI

Is your diet the same as your 12 July post?[/quote]

Hey now, give me more credit than that. It was more like every fourth post.

Yes, diet is nearly the same. I still try NOT to rely on protein except as part of my PWO shake and when I’m at work. There may be some fats in there, too. PB, peanuts, cheese…

Well, nothing much big here. Had a RIDICULOUS appetite last night, so I went to town on a LOT of Skippy natty PB and peanuts, and some cheese. I know, lots of fats, but whatever. So good. Plus, I’m doing so well on the diet, I figured it was my body telling me to give it a bit of fuel.

Also, there’s a chance I may be able to bounce at this strip club here in town, hahaha. The ladies are pretty hot, and the club isn’t known for being violent. Strip clubs don’t play around.

Anyway, the guy who was trying to get me a job bouncing somewhere else said if I just hit up all the bars around here one of them will pick me up on the spot, so since I have no work or workout (except a lame cardio session) I think that will be my purpose today.

WS4JB · August 8, 2009, 5:48am

Titty bar job?

nice

SSC · August 8, 2009, 9:51pm

[quote]WS4JB wrote:
Titty bar job?

nice[/quote]

Haha, it’d be cool for sure. I’m willing to work wherever though, bars, whoever picks me up first.

Okay, so a few quick updates.

The last few days of eating have been shit. Somewhat.

I’ve basically eaten like 2.5 jars of Skippy Natty PB in the last, hmmm… 5 days or so. I’m really not going crazy on the calories by any means, but I’m eating a lot of “clean foods,” besides the PB. Cheese, chicken, asparagus. More chicken, peanuts. Chickennnnnnn

Anyway, I’m still at 223, which I’m actually happy about, haha. I’m very damn close now to my strength levels of prior to the bulk. Really puts things in perspective. I don’t need to get pudgy to gain strength and muscle. Slightly above maintenance will work for me on Bulk 2.0.

And, uh, I hate loose bicep skin right above my inner-elbow. Makes them look like total and utter shit.

SSC · August 11, 2009, 7:31pm

I love this shit. I really do.

I love that I eat my ass of, and spend less than two hours a day (FMC + Lifting) working out, and still lose weight. I love that I’m getting stronger at the same time.

I love that I will do rack deadlifts with a weight that I feel is unsuitable, but there’s still guys watching everything I do from across the weight room. I love that there’s a bigger and leaner guy next to me who doesn’t even look at me because I’m using his warm-up weight as his work set.

I love that people complement me on my discipline when I choose not to eat to even a slice of Deep Dish pizza.

I love that people try to tell me about why I’m going to have a heart-attack, or that all the protein is going to kill my kidneys.

I love that people I don’t know ask me what I eat.

I love that my sister gets asked by our co-worker ask her if I’m on steroids.

I love that despite all of this, I feel small and weak. I love that every time I look in the mirror I see a stomach that’s too fat, arms that are too tiny, and physical remnants of the man I use to be.

Now I believe it’s time to go scarf down some cheeeeeeese!

SSC · September 8, 2009, 3:29pm

Wow, almost a month without updating.

Let’s start from the beginning.

Posting has been scarce for me, for a few reasons.

[u]1. T-Nation [Posters] Suck[/u]
It’s the same people over and over again, with the same mindless questions. People are lazy. Remind me of working at Best Buy. We LITERALLY have a sign right at the front door that says “MP3/iPODS” right above the kiosk. A customer will walk in without even looking and say “Where’s your MP3 players?”

Jackasses.

Same thing goes with T-Nation. Seriously. I don’t agree with the large majority of articles published on this site, but between those, and knowledgeable members, one should not even need to ask questions until months of reading information and applying it to their body / routine / lifestyle.

[u]2. I have roommates now that AREN’T my Parents[/u]
Yeah. Being moved out is fucking sweet. Granted, I did drink 2-3 times in the first month of living here (2-3 times more than the previous 12 months, haha!) and have been smoking quite a bit of the weed. Well, both have been over now for a while.

But still, I find less reason to get on and surf the 'net when I know I can just shoot the shit with some good friends and people. Plus, most, if not all of the BOI guys packed up and moved, so we’re no longer monitored, censored, and bound to T-Nation’s rather flawed posting system. (Why the BOI was watched in the first place is a mystery to me, we’re the ones on the site who actually train and look different year to year.)

[u]3. I use my roommate’s computer[/u]
Because mine is at my parents’ house. Hence, no pictures, limited posting, etc.

[u]4. School + Work[/u]
'Nuff said.

So, branching away from personal stuff, back to training.

My university gym has been closed the last two weeks. I took it as an opportunity to kickstart the diet back up really well (I did, and lost 5-8 lbs.) I did, though, lift three times in the break. Fairly intensely. I still feel great and refreshed.

So, what am I doing?

Currently, my diet is sitting around 1,800 (or close) to 2,200 cals/day. Usually depending on if I’m training or not, but some days I’m a little more lax than others, and could get up to 2,500. Especially on refeed / carb-up days. I’m not really following a particular structure (Carb loading by CT) or anything like that.

I’m using this as an opportunity to figure out what my body really reacts positively or negatively to. It’s working wonders just watching my physique carefully on a day-to-day basis. I am finding it hard to get even 300 g protein on this diet, especially with having some fats + carbs(PWO), but I’m still getting stronger and leaner at the same time.

As for lifting, I’m still doing the Yates-inspired 3 way. I’m changing things up a little bit, and probably going to keep the same lifts through the end of the cut and into my next bulk. Here’s what it’s likely going to look like:

[u]Day 1 - Chest + Arms[/u]
Flat Smith Bench - Ramp up to max set of 6-10
Incline DB Press - Ramp up to max set of 6-12
Thick EZ Bar Curls (may change, aggravates forearms,) - Ramp up to max set of 6-12
Pinwheel Curls - Ramp up to max set of 8-20
Close-Grip Smith (NOT In-Human anymore,) - Ramp up to max set of 6-10
Pushdowns - Ramp up to max set of 8-20 (Usually 8-14ish)

[u]Day 2 - Legs[/u]
Hack Squats - Ramp up to max set of 4-10
Hack Squat Widowmaker - 1 set of brutal breathing squats to 20
Seated Hamstring Curls - Ramp up to max set of 6-12
Calves DC-Style - 1 set of 12 with 2 seconds of maximal contraction, followed by 15 seconds of maximal stretch per rep
“Ab Drop Set of Doom” - 1 warm up set, with three drop sets of weights that are done one after the other, with the weight or reps moved up every time done

[u]Day 3 - Off[/u]

[u]Day 4 - Shoulders + Back[/u]
Smith High Incline Presses - Ramp up to max set of 6-10
Cable Laterals - Ramp up to max set of 6-12
Deadlift - Ramp up to max set of 4-8, then proceed of a slightly less heavy set of 6-12
Rack Chins or Pulldowns - Depends on which exercise I’m doing.
DeFranco Seated Power Cleans - One set of light weight + High reps

[u]Day 5 - Off[/u]

[u]Day 6 - Repeat or Off (Normally Repeat)[/u]

So, anyway, I like it for now. I think with my new improved bench form I’ll be fine doing flat smith for a while. If not, I’ll just switch it out.

And I don’t think the deads will be too much for me during the end of this cut. If so, I may just switch to DB or BB rows, and then do deads when the bulk begins again.

Lastly, cardio. All over the place. I’m always doing it, but in different forms.

Normally, I observe carb + fat cutoffs a la DC and do fasted morning cardio. This is great around here because this city is built on several large hills, and I use those to my advantage for extra effective exercise during FMC. I also do not-quite HIIT semi-regularly. Something like 10-15 minutes at about 160 BPM with intervals on a stairclimber. Maybe some somewhat constant elliptical “jogging.”

Also, school just started today, and I live about 30 minutes away from campus, so I’m walking my ass off doing that. Not only that, but again, hills. Lean city, here I come!

Last, but not least, I am using HOT-ROX right now. Just got a bottle. I’d like to be done by the time the bottle ends, but if not, I may do a small EC stack for whatever I need left diet-wise.

I think I’ve covered just about all grounds I can, whew.

Cephalic_Carnage · September 10, 2009, 1:39am

[quote]SSC wrote:
Wow, almost a month without updating.