Just curious, how many inches have you lost off your waist? Also, are you monitoring bodyfat or just going by the mirror? The last comparison shot looks awesome.
[quote]texass wrote:
Was your goal to resemble your avatar?
Really, thats killer progress.[/quote]
LOL
Thanks. I guess that’s why I didn’t post any leg pics yet. 
Edit:
I forgot to upload this workout (I just noticed when I went to look at what I did last week)
So here it is:
A1) DB Press
40 (15, 15, 15 (barely))
A2) DB Upright Rows
25 (12, 12, 15)
A3) High Incline DB Press
55 (12, 12, 10)
A4) DB Shrugs
65 (16, 15, 15)
A5) DB Standing Tri Ext
25 (12, 12, 12)
A6) Hammer Curls
25 (12, 12, 12)
Cardio 35min 12 degree incline
[quote]Reef wrote:
Just curious, how many inches have you lost off your waist? Also, are you monitoring bodyfat or just going by the mirror? The last comparison shot looks awesome.[/quote]
That’s my problem. I lost my stupid tape measure that I’ve been using to measure my waist!
It sucks. I’ve been looking all over for it, then asked my wife and she said she’ll find it (basically when she gets around to it).
I lose that thing about once every 3 weeks or so, then it turns up.
I know my waist was 43" at it’s greatest.
I’ve been judging progress mostly from the mirror, and how my clothes are fitting (and by how my weight belt fits the few times I wear it). I’d like to also judge by measurements, but I’ll have to wait for that.
I guess that’s not all bad, since I measure all the time when I can find the measuring tape, and that can drive me crazy.
SWR: Hang in there you are doing just fine.
you are giving motivation to others including me!!!
JW
I’m playing hookie again today (I call it an “administrative day”) so I was able to do my workout during the “geriatric hour” of my gym (I can’t believe how many people who look like they’re in their 60’s and 70’s go there).
Anyway, here’s my workout:
A1) Squats
255lbs (15, 13, 12)
A2) Left Leg DB Bulgarian Squats
30lbs(ea) (15, 15, 15)
A3) Right Leg DB Bulgarian Squats
30lbs(ea) (15, 15, 15)
A4) DB Squats
60lbs(ea) (20, 20, 10) last set killed me
A5) Leg Extensions
60lbs (15, 15, 15)
[quote]SWR-1240 wrote:
I’m playing hookie again today (I call it an “administrative day”) so I was able to do my workout during the “geriatric hour” of my gym (I can’t believe how many people who look like they’re in their 60’s and 70’s go there).
Anyway, here’s my workout:
A1) Squats
255lbs (15, 13, 12)
A2) Left Leg DB Bulgarian Squats
30lbs(ea) (15, 15, 15)
A3) Right Leg DB Bulgarian Squats
30lbs(ea) (15, 15, 15)
A4) DB Squats
60lbs(ea) (20, 20, 10) last set killed me
A5) Leg Extensions
60lbs (15, 15, 15)
[/quote]
Good job! Thanks for the instructions on putting up videos…just gotta figure out my software now…
[quote]firebug9 wrote:
Good job! Thanks for the instructions on putting up videos…just gotta figure out my software now… ;)[/quote]
Thanks!
I hoped I didn’t ramble too much when trying to explain how to upload the videos. It’s easier for me to do it than it is to explain.
Today’s workout:
A1) New, Improved form Romanian Deadlifts (thanks to all of those who replied to my thread about them)
255lbs (15) 275lbs (15, 15) (re-gripped bar on set 2, reps 10 and 12, then on set 3, rep 12)
A2) Right Leg Standing Leg Curls
20lbs (20, 20, 20)
A3) Left Leg Standing Leg Curls
20lbs (20, 20, 20)
A4) Right DB Side Lunges
85lb db (20, 18, 18)
A5) Left DB Side Lunges
85lb db (20, 16, 18)
Seemed like I was running out of steam/breath before the muscles were actually failing.
Have I mentioned that I hate high rep training?
Spoken like a true Powerlifter!
[quote]firebug9 wrote:
Spoken like a true Powerlifter! ;)[/quote]
Thanks. I’m trying not to forget my roots while I hit this temporary goal (even though it’s taking forever!)
[quote]SWR-1240 wrote:
firebug9 wrote:
Spoken like a true Powerlifter!
Thanks. I’m trying not to forget my roots while I hit this temporary goal (even though it’s taking forever!) ;)[/quote]
It will be over before you know it! I start on the V-diet tomorrow…keep an eye on me – it is gonna be tough to watch my numbers stall.
Today’s usually my off day, but I missed my workout yesterday. We went to look at some manufactured houses, and it took about 3 hours (2 hours longer than I thought it would) and my gym closed by the time I got back.
I also cheated on 2 meals. The calorie restriction since I started the Velocity Diet finally caught up to me and broke my will power.
The weird thing is how much energy I felt last night after eating all that food. I had a surge of energy and felt like I could run a marathon or pick up a house. Hopefully it will carry over into today’s workout.
Yesterday morning I felt weak and tired, even after getting a lot of sleep. This morning I felt a whole lot better (but guilty for the cheating).
[quote]SWR-1240 wrote:
Today’s usually my off day, but I missed my workout yesterday. We went to look at some manufactured houses, and it took about 3 hours (2 hours longer than I thought it would) and my gym closed by the time I got back.
I also cheated on 2 meals. The calorie restriction since I started the Velocity Diet finally caught up to me and broke my will power.
The weird thing is how much energy I felt last night after eating all that food. I had a surge of energy and felt like I could run a marathon or pick up a house. Hopefully it will carry over into today’s workout.
Yesterday morning I felt weak and tired, even after getting a lot of sleep. This morning I felt a whole lot better (but guilty for the cheating).[/quote]
Guilt will do you no good – just get back in order and I am sure you did little harm! Keep it up…
[quote]firebug9 wrote:
Guilt will do you no good – just get back in order and I am sure you did little harm! Keep it up…[/quote]
Thanks. I know mental stress is bad for any physique or strength goal, so now I’m feeling guilty for feeling guilty (just kidding).
I feel like I made the most of the excess calories today in the gym. I decreased my rests a little bit and increased either the weight, or the reps in just about every exercise.
I’m closer to the 30 seconds I’m supposed to be doing between giant sets, and 3 minutes between circuits. I usually have been going closer to 1 minute to 90 seconds between giant sets, and 4 minutes between circuits.
Today’s workout:
A1) DB Seated Military Press
45lbs(ea) (15, 15, 15)(barely)
A2) DB Upright Rows
30lbs(ea) (15, 15, 15)
A3) High Incline DB Bench
60lbs(ea) (12, 12, 12)(barely)
A4) DB Shrugs
70lbs(ea) (18, 18, 17)
A5) DB Standing Tricep Ext.
25lbs(ea) (15, 15, 15)(barely)
A6) DB Hammer Curls
25lbs(ea) (18) 30lbs(ea) (15, 14)
Cardio:
35 minutes, 12 degree incline, 3 MPH
Today’s workout 
A1) Squats
255lbs (15, 15 barely, 10)
A2) Left leg DB Bulgarian Squats
30lbs(ea) 15, 15, 10)
A3) Right leg DB Bulgarian Squats
30lbs(ea) 15, 15, 10)
A4) DB Squats
60lbs(ea) (20, 18, 8)
A5) Leg Extensions
60lbs (15, 15, 15)
This workout didn’t go too well. I finally video taped my squats, and noticed that I don’t go down far enough on all reps with squats when doing higher reps.
I find myself trying to rush the first bunch of reps to make sure I get them all, then I stop short when I start to fatigue.
I’ll post the videos next, for all to criticize.
Okay, here are my videos:
This one’s my first set of squats in the circuit. 255 for 15 reps:
[video]236[/video]
This next one is my second set of squats. Also 255 for 15 reps:
[video]239[/video]
Next is the third set of squats in the circuit. 255lbs for 10 reps. Notice the shaking of the legs a bit:
[video]237[/video]
Last video. This is my second set of DB squats in the circuit. I’m using 60lb dumbbells in each hand, and this set I was only able to get 18. Notice even more leg shaking than the last squat video:
[video]238[/video]
So, now that I missed a workout and pushed it a day later, I’m now faced with either working out 3 days in a row (by working out today) and getting back on schedule, or taking today off and giving myself the planned amount of recovery time since my last upper-body day.
I don’t feel too bad, so I’m considering going to the gym, but on the other hand, I don’t want another crappy workout. I keep fighting back and forth in my head to workout or to stay home.
I think I need some Spike!
Great thread man! Looks like things are really working for ya. My squat went down too during the V-Diet.
Christian Thibaudeau just gave me some good advice.
I was questioning my goals, and how they fit together, and whether I’m wasting my time by not lifting heavy, when my primary, long-term goal is Powerlifting.
My question:
[quote]“I have a short-term goal of getting my bodyfat into, or as close as I can get to single digits, followed by about 7 months or more of building maximum muscle without putting too much more fat on, then finally continue on with my long-term goal of being a competitive Powerlifter in the 181lb weight class (I’m only 5’5”).
My ultimate goal is to be as highly competitive as possible as a natural Powerlifter, BUT a very close secondary goal is to look very muscular at 181lbs, with no more than around 12% bodyfat.
Do you think it would be a waste of time (and muscle) to build up “non-functional” muscle (non-functional with regards to Powerlifting) before going into an all-out Powerlifting routine?
Would a better (more efficient) path to my goals be to get lean, then build muscle while training for Powerlifting, or maybe a hybrid of Powerlifting and Bodybuilding training?
The one thing on my side is time. I’ve been putting my Powerlifting goals aside to lose this fat, and as long as I don’t lose sight of my Powerlifting goals, I’m willing to continue to put them on hold to build a significant amount of muscle first. To be honest though, I’m already starting to miss training for Powerlifting."[/quote]
CT’s answer:
[quote]"Since powerlifting is you no.1 goal I would stick to powerlifting training, at least on the competitive lift, staying in the 1-3 and 4-6 rep ranges. BUT I would include more assistance work. Remember that when you are dieting down lifting heavy is a GOOD THING! Nothing will help preserve muscle mass as much as maintaining or even gaining strength.
I would even include some supramaximal lifts on a partial range of motion. For example:
DAY 1 Squat emphasis
STRENGTH WORK
A. Back squat
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Half squat with the bar starting on the safety pins (from the half squat position)
work up to a 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Leg press
8 to 10 reps
no rest
C2. Leg extension (or bulgarian squat)
10 to 12 reps
perform superset 3-4 times
DAY 2 Bench press 1
STRENGTH WORK
A. Bench press
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Partial bench press (from just above weak point) bar starting on pins in power rack
work up to a 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Military press
8-10 reps
C2. DB lateral raise
10-12 reps
perform superset 2-3 times
D1. Decline DB press
8-10 reps
D2. Cable cross-over
10-12 reps
perform superset 2-3 times
DAY 3 Deadlift emphasis
STRENGTH WORK
A. deadlift
5 x 2-3 reps
B. Partial deadlift (bar starting from knees)
3 x 4-6
“BODYBUILDING” WORK
C1. Chest supported DB rowing elbows out
8-10 reps
C2. Bent over lateral raise
10-12 reps
perform superset 2-3 times
D1. Lat pulldown or pull-ups
8-10 reps
D2. Straight-arms pulldown
10-12 reps
perform superset 2-3 times
E1. Back extension
8-10 reps
E2. Leg curl
10-12 reps
perform superset 2-3 times
DAY 4 Bench press 2
STRENGTH WORK
A. Close-grip bench press
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Partial close-grip bench press (starting from pins just above weak point)
work up to 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Decline nosebreaker
8-10 reps
C2. Triceps cable pushdown
10-12 reps
perform superset 3-4 times
D1. Barbell curl
8-10 reps
D2. Incline DB curl
10-12 reps
perform superset 3-4 times "[/quote]
I think he made a good point, and this would allow me to work on the Big 3 while I lose fat, and reach my secondary bodybuilding goals.
Now I’ll just have to figure out how to periodize it all. I also sent an email to get a price quote for CT. I figure it would probably be a bit pricey, and since I’m saving up for a down payment for a house, I might not afford him yet, but I’d still like to see what he offers for email-personalized programs. I think it would help me a lot for right now, and for making my own programs in the future.
There’s just still too much confusion in my head.