Tonino's Log

Training Training Logs
101

[quote]Tonino wrote:
I have another question on the very low carb diet. Sorry if I’m redundant, just want to be sure I’m not sabotaging my progress at all.

Today, I’m eating LESS than 50g of carbs, and they’re coming from 1 banana (peri-workout) and veggies throughout the day.

… BUT, my food log shows that I’m near 80g of carbs for the day. After looking at it, I noticed that foods such as Nuts, Fish, Eggs and Protein Powder are accounting for nearly 30g of carbs.

Can I still consider myself compliant, in essence neglecting the carbs that come from these other sources?[/quote]

Most people that have been really low carb for at least a few weeks tend to get away with higher carbs like closer to 80g+.

But it’s probably perfectly fine for just workout days, so carry on. If you really are that worried about it, you could try just choosing the nuts with the least carbs in them (nuts are probably the ones with the most carbs vs the eggs/fish/protein powder).

102

Friday, 3/25/11 (Chest/Back/Arms)

BB Incline Bench
80/3
90/3
100/3
110/3
120/3
130/3
140/3 (+2 reps)
125/8 (+1 rep)

BB Decline Bench
85/3
135/3
165/3 (PR)
145/6 (+1 rep)

BB Rows
75/3
95/3
110/3
120/3
130/3
140/3
150/2 (PR)
135/6

Lat Pulldown (Nautilus machine)
110/3
170/3
220/3 (PR)
195/11

BB Curls
47.5/3
67.5/3
82.5/3 *I tried curling 87.5, but couldn’t even lift the bar for 1 rep, so I stuck with 82.5
72.5/9 (+2 reps)

Skull crushers
37.5/3
57.5/3
80/0 *I couldn’t complete a full rep with 80, but I did do 3 negatives (had a spotter)
67.5/5 (-2 reps) *I felt burnt after the 3 negatives with 80, so I feel that impacted this set

Comments-
Great session. Again, while going very low carb, I still felt full of energy today. I drank my modified peri-workout shake (water instead of milk, only 1 banana) and I feel as if it gave me just enough kick to get me thru this session.

Today was my last day of the 3-day split. I’m anxious to start the 4-day split!!

103

Saturday, 3/26/11 (Cardio session)

15 minutes of HIIT sprinting (outdoors) … 10 seconds on, 50 seconds off

… tomorrow onto measurements

104

I haven’t forgotten the rest of your split by the way (in case you’re anxious lol). Will do the legs next, soon, since you’ll be training them Tues I think.

Had to go to my Gran’s funeral yesterday so things have been pretty intense lately. Had all the family around though (have 8 altogether!), so that was nice.

Looking forward to the next measurements…

105

Sunday, 3/27/11

Updated Stats (end of Week 7)

BW - 155.6 lbs (-2.4 from last week, -10.4 in total)
Waist - 32.25" (-0.75" from last week, -1.75" in total)
3 site BF - 11.23% (-1.39% from last week, -5.01% in total)
7 site BF - 13.12% (-0.94% from last week)

Comments:
I can definitely notice a difference from last week to this. This week I saw my biggest decrease in waist size. I continued taking both the 3 site and 7 site caliper tests, even though the 3 site is the only one I can compare to from the very beginning. But I could believe the 7 site number of around 13%, because I can pinch areas of fat under the armpit, under the shoulder blade, and above my hips… and these sites are not included in the 3 site test. So somewhere between 11 and 13% BF seems accurate.

I’ll continue very low carb for 1 more week at a minimum… would you agree? Afterall, I’ve only been dieting down for 7 weeks, and as you suggested, my numbers don’t seem to indicate that there’s any muscle loss involved.

106

[quote]Tonino wrote:
Sunday, 3/27/11

Updated Stats (end of Week 7)

BW - 155.6 lbs (-2.4 from last week, -10.4 in total)
Waist - 32.25" (-0.75" from last week, -1.75" in total)
3 site BF - 11.23% (-1.39% from last week, -5.01% in total)
7 site BF - 13.12% (-0.94% from last week)

Comments:
I can definitely notice a difference from last week to this. This week I saw my biggest decrease in waist size. I continued taking both the 3 site and 7 site caliper tests, even though the 3 site is the only one I can compare to from the very beginning. But I could believe the 7 site number of around 13%, because I can pinch areas of fat under the armpit, under the shoulder blade, and above my hips… and these sites are not included in the 3 site test. So somewhere between 11 and 13% BF seems accurate.

I’ll continue very low carb for 1 more week at a minimum… would you agree? Afterall, I’ve only been dieting down for 7 weeks, and as you suggested, my numbers don’t seem to indicate that there’s any muscle loss involved.[/quote]

Thanks again for the message btw, much appreciated

Good results so far! Was right about the bodyweight going down by just over 2lbs. The waist shrinking is good. I’d be perfectly fine with you trimming still, so long as strength doesn’t start going down, and/or as long as you have been dieting for under 16 weeks. 3-4 months of dieting is nothing compared to the grand scheme of things…so it’s not like you’re majorly missing out on gains.

Like I said, after 2 weeks of strictly very low carbs, have one or two cheat days/week where you have a carb refeed.

Will update the split again, so look out for that…

107

Leg Day

Thighs:

Back Squats
Warmup reps, bar for 25 reps
Set 1: 15 - 105lbs
Set 2: 12 - 135lbs
Set 3: 10 - 155lbs
Set 4: 10 - 155lbs (optional…load may increase slightly)

Leg Press
Same as squats (not sure of loads…increase in loads from set to set may be greater)

Hamstrings:

Stiff legged Deadlifts
Warmup reps, bar for 20 reps
Set 1: 15 - 95lbs
Set 2: 12 - 135lbs
Set 3: 10 - (optional…only if set 2 felt too easy and you want more weight)

Optional

Lying Leg Curls (2-3 sets 12-15 reps/set)

Calves:

Standing calf raises
Set 1: 15 - 50lbs
Set 2: 15 - 100lbs
Set 3: 15 - 150lbs
Set 4: 15 - 200lbs
Set 5: 12 - 225lbs

Seated calf raises
Set 1: 25 - ?
Set 2: 15 - ?
Set 3: 12 - ?

108

Just a few questions…

[quote]its_just_me wrote:
Stiff legged Deadlifts
Warmup reps, bar for 20 reps
Set 1: 15 - 95lbs
Set 2: 12 - 135lbs
Set 3: 10 - (optional…only if set 2 felt too easy and you want more weight)
[/quote]

I checked some videos online, but with Stiff Legged Deadlifts, as the name implies, my knees should not bend at all, correct? So, as you noted, I’ll be using significantly less weight than I did with normal Deadlifts. And for the back, it should be kept as straight as possible, right?

If I get to Leg Curls, I’ll have to do them seated, because there’s no Lying leg curl machine in my gym.

[quote]
Seated calf raises
Set 1: 25 - ?
Set 2: 15 - ?
Set 3: 12 - ?[/quote]

Again, there’s no Seated Calf Raise machine, so can I do these in a Smith Machine, where I sit myself at a bench, and set the safety bars right at thigh level?

109

[quote]Tonino wrote:
Just a few questions…

[quote]its_just_me wrote:
Stiff legged Deadlifts
Warmup reps, bar for 20 reps
Set 1: 15 - 95lbs
Set 2: 12 - 135lbs
Set 3: 10 - (optional…only if set 2 felt too easy and you want more weight)
[/quote]

I checked some videos online, but with Stiff Legged Deadlifts, as the name implies, my knees should not bend at all, correct? So, as you noted, I’ll be using significantly less weight than I did with normal Deadlifts. And for the back, it should be kept as straight as possible, right?

If I get to Leg Curls, I’ll have to do them seated, because there’s no Lying leg curl machine in my gym.

[quote]
Seated calf raises
Set 1: 25 - ?
Set 2: 15 - ?
Set 3: 12 - ?[/quote]

Again, there’s no Seated Calf Raise machine, so can I do these in a Smith Machine, where I sit myself at a bench, and set the safety bars right at thigh level?[/quote]

Well you have a slight bend in the knees, and you can move them slightly (like at the lower portion of the move), but it is mainly a hip movement. Yeah keep the lower back in the right position (tight), that’s very important.

That’s fine about the other exercises. As long as you definitely are doing the “money exercises”, I’m not too concerned about the others…

110

Monday, 3/28/2011 (Chest & Back)

BB Incline Bench
80/12
105/10
125/6
125/6

BB Flat Bench
80/10
125/5
115/7
115/6

Pull-Ups
BW/3 (warmup)
BW/8
BW/8
BW/5

BB Row
100/12
125/5

Cable Rows
90/15
100/15

Comments:
I expected to hit better numbers today. I felt fine going into today’s workout. No signs of weakness. Is it possible that my body just needs to get accustomed to the higher volume? I also had no spotter at times today, where as in the past, I’ve always had someone spot me when there’s the possibility of going to failure… and one thing I’ve noticed, even when the spotter doesn’t assist me at all, the mere presence has an incredible effect on the mind… I usually push through a couple extra reps which I wouldn’t if I was alone.

I’ve hit better numbers on BB Flat Bench before, but I’ve had it first on Chest Day, so i’m not surprised that those numbers came down slightly. I was already feeling fatigued from Incline. Same goes with BB Rows… I was feeling fatigued from Pull Ups, otherwise I’ve hit better numbers on Rows before.

All in all, I’m still happy with the workout. I feel as if the muscles were worked substantially, and I expect my numbers to go up next session.

Question on next Chest/Back session… do I stick with the same routine? Or are there different exercises for Day 2 (same for Delts/Arms) ?

111

I should have warned you about that lol. With a drop in glycogen stores and water weight, strength does drop a little (very low carb), especially with higher volume. Plus, you no longer are ramping which helps with strength.

So yeah, don’t worry about all that. Stick with it. Not having a spotter really does make a difference, so the next session should be better.

The exercises stay the same each week (same for chest/back/arms/delts/legs etc)

112

Shoulders & Arms & Core day

Shoulders:

Seated Shoulder Press
Warmup: 15 - 20 reps with bar
Set 1: 10 reps - 75lbs
Set 2: 10 reps - 95lbs
Set 3: 6-8 reps - 110lbs

Side lateral raise
Set 1: 15 reps - 15lbs
Set 2: 15 reps- 20lbs
Set 3: 12-15 reps - 25lbs

Arms:

Barbel curl
Set 1: 10-15 reps - bar
Set 2: 10 reps - 55lbs
Set 3: 10 reps - 55lbs
Set 4: 8-10 reps - 65lbs

Standing alternate Dumbbell curl
Aim for ~10 reps for 3 sets (drop load each set to get 10 reps)

Skull Crushers
Set 1: 15 reps - bar
Set 2: 10 reps - 55lbs
Set 3: 10 reps - 65lbs
Set 4: 8-10 reps - 65lbs

Triceps Cable pushdown
Aim for ~10 reps for 3 sets (increase load each set)

Core/Abs:

Sit-ups
3 Sets of 15-25 reps

Crunch
50 reps

Straight leg raise
50 reps

NOTES:

I’ve added in work for your Abs since it looks like you would benefit from it. This day isn’t as intense as the others, which is why I’ve put Abs in there.

Like before, you may not reach top loads again because of the increase in volume/diet. Don’t worry, as long as fat is dropping and you don’t see consistent drops in strength, all is fine.

113

3/29/2011 (Legs)

Back Squat
Bar/25 (warmup)
105/15
135/12
150/10

Leg Press
135/15
185/12
225/10

SLDL
Bar/20 (warmup)
95/15
135/12

Seated Leg Curls
70/15
100/12

Standing Calf Raises
50/15
100/15
150/15
200/15
225/12

Seated Calf Raises
95/25
135/15
185/12

Comments:
Today was a good day. I didn’t do the optional sets for Squats or SLDL because I wanted to get a good feel for the whole day. SLDLs work the hamstrings much better than the Leg Curls, so I may try to add the additional set next week, and possibly remove the Leg Curls (since those were optional as well). Today I hit my numbers. After Squats, my body was revved up!!

114

[quote]its_just_me wrote:

Triceps Cable pushdown
Aim for ~10 reps for 3 sets (increase load each set)

Core/Abs:
Sit-ups
3 Sets of 15-25 reps

[/quote]

We should be getting a new cable machine this week, but in case its not there, I’ll substitute something for tomorrow’s Cable Pushdown (maybe Dips, DB extensions, or Machine pushdowns?)

…and with situps… can I add resistance (plates) for added difficulty?

115

[quote]Tonino wrote:

[quote]its_just_me wrote:

Triceps Cable pushdown
Aim for ~10 reps for 3 sets (increase load each set)

Core/Abs:
Sit-ups
3 Sets of 15-25 reps

[/quote]

We should be getting a new cable machine this week, but in case its not there, I’ll substitute something for tomorrow’s Cable Pushdown (maybe Dips, DB extensions, or Machine pushdowns?)

…and with situps… can I add resistance (plates) for added difficulty?[/quote]

For arms you have your “meatier” move, followed by the “finisher”.

For triceps, do the seated DB extensions for the second movement if you don’t have the cable pushdown machine, or the machine pushdowns.

Glad leg day went well! Good to get plenty pump/volume for legs (like to the point of having to crawl out the gym lol). You should notice them becoming more defined…

You can add resistance for abs if you want in the future…but for now, I believe the volume should be sufficient enough for good stimulation. Try to work on constant tension (no relaxing) and this should keep progress going for some time without external load)

116

Wednesday, 3/30/2011 (Shoulders/Arms/Abs)

Seated BB Press
Bar/15 (warmup)
75/10
95/9
105/6

Side Raises
15/15
20/15
25/13

BB Curl
Bar/15
55/10
55/10
65/10

Standing Alternating DB Curl
20/10
20/10
20/10

Skull Crushers
Bar/15
50/10
65/10
65/10 *I was spotted on this one, and it felt as if the spotter assisted a bit too much… on my own, I probably would’ve got 7-8

DB Overhead Extensions
40/10
40/10
40/10

Situps
3 sets of 25

Crunches (on Ab Crunch machine, with minimum resistance of 10lbs)
50 reps (this was very easy)

Straight Leg Raises
50 reps (it took me 4 sets to get 50)

Comments:
My arms felt real good (aka sore) after today’s workout, so looks like the additional volume did the trick. Good overall session.

117

Friday, 4/1/2011 (Chest & Back)

BB Incline Bench
80/12
105/10
125/8 (+2 reps)
125/8 (+2 reps)

BB Flat Bench
80/10
115/10
135/6
135/3

Pull-Ups
BW/3 (warmup)
BW/8
BW/8
BW/6 (+1 rep)

BB Row
100/12
125/6 (+1 rep)

Cable Rows
100/15 (+10 lbs)
110/15 (+10 lbs)

Comments:
Much better Chest/Back session! I had my usual spotter with me, so that could’ve contributed to today’s progress… but I felt much stronger than Monday while benching.

118

Good session! Especially considering it’s the end of the week (fatigue usually builds up quite a bit by this point).

I find it best to drop the sets where performance drops dramatically (e.g. flat bench for yourself). But this depends on how it goes - could just have been this session, so stick to the same amount of sets for now on flat press.

Example:

Working set = the sets where the load is “hard”

Working set 1 - 10 reps - 200lbs
Working set 2 - 8 reps - 200lbs
Working set 3 - 7 reps - 200lbs
Working set 4 - 5 reps - 200lbs

So in the above example, you would stop after roughly the 2nd or 3rd set. In other words, it doesn’t give you more growth by doing more sets past the point where reps on the sets start to drop off by 2-3 or more (with the same load…obviously reps would drop off when you increase load). In fact, if you go far past this point, you simply deplete the muscle more and prolong recovery (with no increase in growth stimulus). Going past that point regularly often leads to burnout.

Hope that makes sense. If you keep to that principle, you’ll be able to do all and any program with the best optimisation. It’s what advanced lifters do instinctively.

119

[quote]its_just_me wrote:
Good session! Especially considering it’s the end of the week (fatigue usually builds up quite a bit by this point).

I find it best to drop the sets where performance drops dramatically (e.g. flat bench for yourself). But this depends on how it goes - could just have been this session, so stick to the same amount of sets for now on flat press.

Example:

Working set = the sets where the load is “hard”

Working set 1 - 10 reps - 200lbs
Working set 2 - 8 reps - 200lbs
Working set 3 - 7 reps - 200lbs
Working set 4 - 5 reps - 200lbs

So in the above example, you would stop after roughly the 2nd or 3rd set. In other words, it doesn’t give you more growth by doing more sets past the point where reps on the sets start to drop off by 2-3 or more (with the same load…obviously reps would drop off when you increase load). In fact, if you go far past this point, you simply deplete the muscle more and prolong recovery (with no increase in growth stimulus). Going past that point regularly often leads to burnout.

Hope that makes sense. If you keep to that principle, you’ll be able to do all and any program with the best optimisation. It’s what advanced lifters do instinctively.[/quote]

Yes, I think I follow. So in my example, if I got 5-6 reps on my 2nd working set with Flat Bench, then I’d continue keeping the 2nd working set. But seeing as I only got 3 reps (-3 from 1st working set), then it may be wiser to stick to only 1 working set with flat bench.

Following with the principle of instinct, if during one of my Chest sessions I happen to breeze thru my 1st working set with flat bench, then it may be beneficial to add 1 more, because the probability of me getting as many reps as set 1 is very high based on fatigue/self-assessment.

Did I get it right?

120

[quote]Tonino wrote:

[quote]its_just_me wrote:
Good session! Especially considering it’s the end of the week (fatigue usually builds up quite a bit by this point).

I find it best to drop the sets where performance drops dramatically (e.g. flat bench for yourself). But this depends on how it goes - could just have been this session, so stick to the same amount of sets for now on flat press.

Example:

Working set = the sets where the load is “hard”

Working set 1 - 10 reps - 200lbs
Working set 2 - 8 reps - 200lbs
Working set 3 - 7 reps - 200lbs
Working set 4 - 5 reps - 200lbs

So in the above example, you would stop after roughly the 2nd or 3rd set. In other words, it doesn’t give you more growth by doing more sets past the point where reps on the sets start to drop off by 2-3 or more (with the same load…obviously reps would drop off when you increase load). In fact, if you go far past this point, you simply deplete the muscle more and prolong recovery (with no increase in growth stimulus). Going past that point regularly often leads to burnout.

Hope that makes sense. If you keep to that principle, you’ll be able to do all and any program with the best optimisation. It’s what advanced lifters do instinctively.[/quote]

Yes, I think I follow. So in my example, if I got 5-6 reps on my 2nd working set with Flat Bench, then I’d continue keeping the 2nd working set. But seeing as I only got 3 reps (-3 from 1st working set), then it may be wiser to stick to only 1 working set with flat bench.

Following with the principle of instinct, if during one of my Chest sessions I happen to breeze thru my 1st working set with flat bench, then it may be beneficial to add 1 more, because the probability of me getting as many reps as set 1 is very high based on fatigue/self-assessment.

Did I get it right?
[/quote]

Yeah that’s exactly it. It’s kind of a self regulating way of training (it gives you enough stimulus: not too little and not too much).

If the load is lighter, you manage much more working sets before the reps drop off (so the volume is high but the intensity is lower). Likewise, when the load is ramped up to a higher load pretty quickly, the reps drop off much faster (so the volume is low and the intensity is high).

Example 1 (high volume, lower intensity):

Set 1: 15 reps - 125lbs
Set 2: 12 reps - 150lbs
Set 3: 10 reps - 180lbs
Set 4: 10 reps - 210lbs
Set 5: 8 reps - 230lbs
Set 6: 6 reps - 230lbs (stop here, or even on set 4)

Example 2 (lower volume, higher intensity)

Set 1: 12 reps - 135lbs
Set 2: 10 reps - 180lbs
Set 3: 8 reps - 230lbs
Set 4: 6 reps - 250lbs
Set 5: 5 reps - 250lbs (stop here)

When I say high intensity, I mean a high percentage of your 1 Rep Max. So 85% of your 1RM (usually around 6 reps/set) is higher intensity than 70% of your 1RM (usually around 10 reps/set). That reps/set estimate only applies to most muscle groups usually, for legs it changes quite a bit (usually manage quite a bit more reps/set using 70% 1RM)