Heres todays diet:
3404 calories
42/37/21 (C/P/F)
No intervals today
I just finished todays training, heres what it looked like
Lifts at 79% 1RM
A1: Military Press
3x8 set/rep scheme
Weight: 145 lbs
A2: BB Box squats
3x8 set/rep scheme
Weight: 220 lbs
B1: Glute Ham raise
3x8 set/rep scheme (I got in 2 more total reps without having to use my arms)
Weight: BW only
B2: Rows
3x8 set/rep scheme
Weight: 150 lbs
I did a little bit of reading last night on WM, my next program. People have gotten some great results on it, one guy said he gained 15 pounds in one month, and I’ve also heard 10 and 12 lbs. If I could put on 5-10 lean I would be estatic, but well see where I am in another month or so.
heres what todays diet looks like
3512 calories
45/35/20 (C/P/F)
heres today diet
3526 calories
46/33/21 (C/P/F)
Alright I really neglected this the past few days heres the updates.
Friday (last day of SFM):
All lifts at 89% 1RM
A1:Powerclean
3x3 set/rep scheme
Weight: 190
A2:Pullup
3x3 set/rep scheme
Weight: BW + 50 lbs
B1:Flat Bench
3x3 set/rep scheme
Weight: 235
B2:Lunge
3x3 set/rep scheme
Weight: 2 60 lb DB
Diet looked like this
3488 calories
45/36/19 (C/P/F)
Saturday: ran some intervals
Diet:
3466 calories
43/35/22 (C/P/F)
Sunday: Off
Diet:
3428 calories
46/34/20 (C/P/F)
Today is the first day of the Waterbury Method.
All lifts at 80% 1RM
A: BB Squat
10x3 set/rep scheme
Weight: 230
B1: Dip
4x6 set/rep scheme
Weight: BW + 70 lbs
B2: BB bent over row
4x6 set/rep scheme
Weight: 160 lbs
C1: Skullcrusher
4x6 set/rep scheme
Weight: 90 lbs
C2: BB curls
4x6 set/rep scheme
Weight: 100 lbs first 2 sets, 90 lbs last 2 sets
D: Rev. Crunch
4x6 set/rep scheme
Weight: 70 lbs
This was a brutal workout. The weights were manageable, the problem for me was the huge increase in volume from SFM. By the time I was on C exercises I was dripping all over the place haha. I finished all the lifts though and maintained good form even when I started getting tired, to stop cheating on the curls I stood against a wall. I figure by the end of this week I will be accustomed to the higher volume and wont get as tired. I think my new favorite exercise is dips, I’m really starting to be able to put some good weight on the belt without compromising my form or depth of the dip.
I’ll have the diet up later tonight and new measurements (Weight, tape measurements and 9 spot bodyfat test). I can upload pictures, but I think I’m going to wait until the end of this program, I think it will be easier to see dramatic changes every three months versus every 3 weeks to a month. I know my back has gotten bigger since starting, I’ve actually gotten quite a few comments on it from friends. I also havent taken my weight for about 2 weeks, so it will be nice to see an increase in weight which I know I have gained.
weight: 156.0 +.8 lbs (as of this morning)
Measurements (as of this morning):
Chest, right in the middle of the pec: 42.25" +1/8 inch
Just under the pec: 36.0" -1/8 inch
across my bb: 30.75" +1/4 inch
waist: 30.5" +/- 0 inches
right and left bicep, no flex: 14.0(one mark on the mayotape) -1/16th inch each"
right bicep flex: 15.5" +/- 0 inches
left bicep flex: 15.3125(one mark on the mayotape)" +/- 0 inch
left thigh: 22.5" +.125 inches
right thigh: 20.75" +1/8 inch
left calf: 14" +/- 0 inches
BF% = 6.6 again a slight decrease, I have to get that bodpod measurement to be sure of this. I may bump up the calories a little more.
Todays diet:
3446 calories
46/35/29 (C/P/F)
I think the increse around my belly button was maybe from my obliques getting a little larger.
just got done running today, I ran for 15 minutes at a moderate jogging pace.
If you saw my new stats at all I gained under a pound total. I’m bumping up my calories to an average of 3600 a day, I think I’ve been averaging about 3400 or so the past few weeks. I might also mess with my ratios a bit, lower protein a bit (30-35%) and increase the carbs (45-50%), and keep the fat at 20 percent.
I’d also like some help from someone who has been following along, if your pretty good at figuring out diet stuff PM me, I’ve got a few questions regarding intake and BMR calculations and just general nutrition for gaining some weight. I think I’m pretty knowlegeable at training and nutrition, but it just dosent seem like I can get my nutriton just right. I sleep 8 hours a night and catch a nap everyday for about an hour or so, so I know my rest and training is inline. I use Berardi’s suggestions for post workout and I have been using his massive eating calculator for intake. So again if your pretty good at figuring out diet type stuf/pre and post workout nutrition please help me out. Thanks.
I just got internet back, I havent had it for the past day and a half. Diet from previous 2 days and training up tomorrow.
April 8 (2 days ago) diet:
3594 calories
46/35/19 (C/P/F)
I had this days training in already and had my fitday alll figured out before I lost the internet for almost 36 hours.
Yesterdays diet, I had written everything down and just fitdayed it now.
3662 calories
46/34/20 (C/P/F)
heres what the training loked like:
All weight at 80% 1RM
A: BB bench press
10x3 set/rep scheme
Weight: 215 lbs
B1: Romanian DL
4x6 set/rep scheme
Weight: 220 lbs
B2: Military press
4x6 set/rep scheme
Weight: 150 lbs
C1: Standing Calf Raise
4x6 set/rep scheme
Weight: 135 lbs
C2: DB upright rows
4x6 set/rep scheme
Weight: 2 45’s
D: External rotations
4x6 set/rep scheme
Weight: 15 lbs
This morning and yesterday morning is the sorest my legs have been almost ever. I remember the first day I did deadlifts and then the next morning and how much pain my entire posterior chain and hamstrings were. I feel almost this same pain now also in my quads. The 10x3 squats deep and then the Romanian deadlifts the next day, coupled with bent over rows and upright rows is so painful but thats how you know it’s working. I’ve been limping around the past today and yesterday and I have people ask me how I hurt myself haha.
I'm going on a light jog for 20 minutes now so that should help with recovery a little bit, diet will be up later tonight.
Don’t know if you are already, but have you considered the use of beta-alanine and BCAAs? I take both and soreness is a thing of the past for me.
Cantstop,
I use BCAA’s that I get it in bulk powder, 1000 grams for only $40. I take 5 grams pre wo and 5 more post wo. I’ve looked into beta-alanine but it just seems kind of expensive, but maybe I’ll buy some with my next order if it’s been able to help you that much.
Got todays diet planned out.
3635 calories
45/35/20 (C/P/F)
Just finished todays training
All lifts at 80%1RM
A: Chinup
10x3 set/rep scheme
Weight: BW + 60 lbs
B1: Decline Bench
4x6 set/rep scheme
Weight: 225 lbs
B2: Hammer curl
4x6 set/rep scheme
Weight: 35 lbs
C1: Seated Calf raise
4x6 set/rep scheme
Weight: 160 lbs
C2: Leg Curl
4x6 set/rep scheme
Weight: 130 lbs
D: Front Squat (Substituted for Lunges)
4x6 set/rep scheme
Weight: 195 lbs
I switched out lunges and used front squats instead, I really am not a huge fan of lunges and I figure a front squat is an equal or better exercise for quads.
I’m looking forward to taking the weekend off, my legs are still sore but should be fully recovered by sunday night. I’ll be checking my weight again at the end of next week and a waist measurement to see if I should bump up my calories anymore than I already have. At the end of this program I will also be taking a week off or at the least having a deload week, by the end of this program it will be 10 weeks of training with no break at all. Also depending on how the results are with this program I may repeat it after the rest week, I’m really liking it so far.
Diet up later.
Just wanted to dropa quick note.
I am about to start the programme, so your log has been interesting. Good to see the dedication in posting. Keep up the good work.
Hey eventine I just saw your log today and went to look here and saw your comments, you should have some good results from the MR program. Good luck and I’ll be checking it out.
Did not post Friday or Saturdays diet, I didnt get to posting either of these days because I actually had someone break into my car and was busy the past 2 days filing police reports and getting a new passenger side window for my truck. So that all sucked but heres the diets.
Friday: 3466 calories
46/33/21 (C/P/F)
Saturday: 3512 calories
45/35/20 (C/P/F)
Heres todays diet
3242 calories
44/35/21 (C/P/F)
Todays training and diet:
all lifts at 82%1RM
A: Squat
10x3 set/rep scheme
Weight: 235
B1: Dip
4x6 set/rep scheme
Weight: 72.5
B2: Bent over row
4x6 set/rep scheme
Weight: 165
C1: Skullcrusher
4x6 set/rep scheme
Weight: 95
C2: BB bicep curl
4x6 set/rep scheme
Weight: 95
D: Rev. crunch
4x6 set/rep scheme
Weight: 75
Great training day, I really pushed myself even thoguh I was getting tired near the end. A few hours after training I was so tired that I fell asleep for a solid hour and a half.
Diet:
3567 calories
47/32/21 (C/P/F)
Todays diet looked like this
3577 calories
45/33/22 (C/P/F)
I ran for 15-20 minutes today, steady state medium intensity.
I also believe that I have a decent bit of anterior pelvic tilt going on. I’ve researched what I have to do to correct and will start working on it and tell you guys what I’m doing with it in the next week.