Diet wise, do you think your hormonal profile has benefitted from working with Shelby? I remember reading where he definitely advocates the lower BF to maximize hormones.
Bad ass cycle. I’m hoping to see good things after I get my conditioning in check.
Also, this Words game is pissing me off.
[quote]TheTexican wrote:
Diet wise, do you think your hormonal profile has benefitted from working with Shelby? I remember reading where he definitely advocates the lower BF to maximize hormones.
Bad ass cycle. I’m hoping to see good things after I get my conditioning in check.
Also, this Words game is pissing me off. [/quote]
Well I’m on TRT so as far as testosterone goes, that is obviously a non-factor. Cortisol and thyroid were good before (thyroid was near top of the range).
The only hormone I really saw an improvement in last year when I was working with him was trigylcerides, and it was pretty substantial. I think my TRIG went from the 170-200 range down to 90 or something. Saw a slight change in total CHOL or LDL or HDL (all of which are out of whack) but nothing very appreciable. It was also when I was recovering from cancer so probably a lot of other factors at play there.
I have my yearly full blood workup coming up in May for my meeting with the hormone doc in June, so will have a pretty accurate picture then of how everything has improved while dieting, since I will have been on it for about 4 months at that point.
And yes, I am whipping you at WWF! haha
19.4.2 - 4/10/12
Bench: 145x5, 185x5, 225x5
Pullups: 9x7-8
Incline: 120x5, 155x5, 185x5
DB Rows: 80x10
Face Pulls: 1x20
Cardio: 30 minutes steady state (133 BPM)
Weights were flying off my chest. Though I guess that should be expected when you are working at 50%. Did some extra sets of pullups for shits n giggles.
Ended with db rows and face pulls and after doing one set decided the gym was too hot and I wasn’t feeling up to it, so I took my ball and went home.
4/11/12
Cardio: 15 minutes intervals on treadmill (15 on/45 off)
Decided to do my intervals on the treadmill today for the first time. I like using the bike but just don’t really feel like I’m doing much afterwards, and it certainly isn’t any good for general athleticism so I hopped on the treadmill instead. Took the first couple intervals to get used to it since I had never really run on the treadmill before and worked up to incline of 5 at 12 mph for most of my sets, knocking it down to 3.5/10 for the last couple because I was winded.
Just walked around for my 45 rest seconds and kept the treadmill going.
Going to start doing more of these in the future–I rather enjoyed it. Definitely got more out of it than the bike.
Must be nice to finally have someone you can beat on WWF.
[quote]scj119 wrote:
Must be nice to finally have someone you can beat on WWF.[/quote]
He doesn’t take a week to play a single word. I would post all the times that I’ve beaten you, but I’ve victimized like 100 different people since the last time you completed a game!
19.4.3 - 4/12/12
Deadlift: 200x5, 250x5, 300x5
SSB Squat: 175x5, 220x5, 250x5
GHR: 3x8
Ab Wheel: 3x12
Cardio: 30 minutes steady
Easy.
There is a “physical fitness challenge” at my gym tomorrow I’m considering doing, even though I haven’t trained this shit at all the people that usually do it look pathetic so I think I could smoke them. It is basically 100 sets of clean and jerks with a 35 pound dumbbell (I’m not sure if its one in each hand or just one total) with 5 burpees every minute on the minute. First one done wins $25 and a t-shirt. Not sure if I’m going to do it or not yet.
Free t-shirt?!?! DOOOOO IT!
My entire gym wardrobe is made up of free t-shirts! It’s awesome.
WEll, not the pants portion. I still wear pants.
They weren’t free.
Yeah…
.
Bad news I cant do that meet my stupid work decided to change my days off that weekend and restrict leave for that day. Fuck working
I got a “Sheppard AFB Million Pound Club” shirt.
Free shirts make me happy.
So I had tweaked my back slightly deadlifting Thursday night and decided not to do the C&J/burpee competition. Even though a 35 pound dumbbell isn’t all that much strain haha…
Scott: Bad break bro…you could always quit your job? Get your priorities straight!
19.4.4 - 4/13/12
OHP: 95x5, 120x5, 140x5
Pullups: 7x7-9
Floor Press: 135x5, 160x5, 190x5
Curllllzzzzz: 70x8, 80x8, 90x8
Face Pulls: 3x20
Cardio: 30 minutes steady state (132 BPM)
Postworkout Cheat Meall: Ruth’s Chris baby! Took the little lady out for dinner to celebrate the end of her internship and thus her college tour. Banged out a carb stuffed mushroom appetizer, salad with romoulade dressing (it was delicious), a 16 oz ribeye, couple sides and a couple bottles of wine. It was a good fiesta! Now we just gotta find her a job so she can buy the next trip to R.C. hahaha
Meet prep starts Monday…first squat night I will hit my opener and second attempts for 495 and 535. 535 will be a new gym PR…game time!
Meet Prep: Week -8
4/16/12
Squat: Warmups, 345x3, 395x3, 445x3, 495x1, 535x1
SSB GM: 160x8, 190x8, 215x6
Got meet prep off to a pretty good start. Hadn’t done a heavy single in squats since my meet last October, so wasn’t sure how this was going to go. 445x3 felt pretty heavy for whatever reason but I’ve learned over the course of the last couple months to just suck it up because everything gonna be alright. And it was. Hit a fairly easy 495 and smoked 535. Both weights felt the same as far as intensity, so pretty confident going into this lift, especially with more heavy single practice over the next few weeks.
This corresponded to my opener and second attempt (85% and 92.5% of meet goal).
Went out and celebrated afterward with bacon, eggs, pancakes and oreo shake. Shelby ain’t gonna be happy about that. Gonna get back on track with the diet and finish up next 2 weeks strong.
Benchin’ tonight, with 350 and 380 as the heavy singles.
Meet Prep: Week -8
4/17/12
Bench: Warmups, 260x3, 295x3, 335x3, 350x1, 380x1
Incline: 185x8, 215x8, 260x6
Pullups: some x some
Seated Pulley Rows: 3x10
Face Pulls: 3x20
Cardio: 30 minutes steady state
Had a pretty long pause for both of the heavy singles (thanks scj!), but powered through it. Both felt explosive and not too difficult. Got high hopes to finally break the 400 barrier at the meet.
380x1 was a paused all-time PR since I had hit 385 and 405 previously touch-n-go.
May have hit a pullup (chinup) PR today too with 10 for my first set. Not sure but felt good. Did about 4-5 sets of 6-10 I think.
Opted for seated pulley rows because I was beat after incline and flat bench. Will probably actually just include these up to the meet to take the strain off my back from the torque of DB rows.
Overall great night. These two are gonna be my opener and 2nd attempt, respectively.
Good shit dude. I noticed that I proactively got my hands under the bar because you hit the pegs last time… gotta stop that.
Crazy you are benching that much considering how far you have to move the bar with long arms + close grip.
Oh and thanks for the blood blister on my finger.
Nice benching. Really leaning down.
Looks like you got a paused 405 in you dude. That was cake.
You made both the squat and the bench look easy dude. Awesome stuff!
[quote]scj119 wrote:
Good shit dude. I noticed that I proactively got my hands under the bar because you hit the pegs last time… gotta stop that.
Crazy you are benching that much considering how far you have to move the bar with long arms + close grip.
Oh and thanks for the blood blister on my finger.[/quote]
haha yeah I noticed it when I was pressing and was afriad you were gonna grab it…I’ve somehow learned how to not hit the uprights now I think…just slide a bit down the bench…I cant do that without a hand off since it makes me have to pull my arms so far back, but with a handoff its no problems…Sorry about damaging your hand!
[quote]spar4tee wrote:
Nice benching. Really leaning down.[/quote]
Appreciate it buddy…definitely waiting for this stupid diet to be over with…Im really hoping I get regular cheat meals when it is bulk time!
[quote]WhiteFlash wrote:
Looks like you got a paused 405 in you dude. That was cake.[/quote]
My man! Good seeing you again buddy…Hoping the 405-410 range is there, but I dunno. I have never hit a 3rd attempt in bench at meets, so might play that one conservative…it will depend on how my single at 390 here in a couple weeks goes, as well as the attempts at the meet…I definitely appreciate the vote of confidence though!
[quote]Spock81 wrote:
You made both the squat and the bench look easy dude. Awesome stuff! [/quote]
Thanks girlie! Good to see you back on here too…I really enjoy your log and you are kicking some major ass too!
4/18/12
Cardio: 15 minutes HIIT on bike (15 on/45 off) + 5 minute warmup + 10 minute cooldown
I tried to do treadmill sprints again tonight, but it was in my shitty apartment gym. They have like 4 Precor treadmills which look pretty decent, but apparently are not designed for a man of my size as the tread would literally stop and restart with every stride I took. This was at 10 mph and incline of 5.0
Tried it on another treadmill and the exact same thing happened. So I hopped on the bike instead.
Switching deadlifts to saturday this week so I can go lift with the PL Team out at Tim Henriques’ gym. They have a nice whippy deadlift bar that I’m pretty excited to use.
So tomorrow will be OHP instead. Pretty easy day.
[quote]spar4tee wrote:
Nice benching. Really leaning down.[/quote]
Not to sound homo but when I was there with my lady, I noticed veins popping out of your forearms like crazy that have definitely not been there before. Big difference bud.
Meet Prep: Week -8
4/19/12
OHP: Warmups, 170x3, 195x3, 220x3, 245x1, 265x1 New PR!
Floor Press: 195x8, 225x8, 260x6
Face Pulls: 12, 12, 10, 35
Cardio: 30 minutes steady state
Hit a Bodyweight OHP tonight! Boooooom.
If I remember correctly, SCJ and me had a little side bet going on who would hit a BW OHP first…he is injured so I will give him a few months before willing to call it a tie. Pressure is on nyucka!
Floor Press was extremely challenging.
Did Face Pulls with heavier weight that normal and lowered the reps. Then all out burn-out set at something stupid like 10-15 pounds. Shoulders were on fire!
Intervals tomorrow and DL’in Saturday with the crew.
Nice OHP!
Meet Prep: Week -8
4/21/12
Deadlift: Warmups, 355x3, 410x3, 460x3, 525x1, 575x0 
SSB Squat: 260x8, 300x8, 345x6
Ab Wheel: 4x10
Cardio (to be done later): 30 minutes steady state
Hit a snag in my training today. Went out to lift with the team and it was a good atmosphere, but for whatever reason I still missed my 575 attempt which is supposed to be my second attempt at the meet. It came off the ground ok and I got it to the point that I never have a problem with locking it out, but couldn’t get it up. Tweaked my back a little on the lift but I think some foam rolling and muscle relaxers and I should be ok.
Not sure what went wrong exactly. Comparing it to my 585 and 600 video from last month, the only real difference I see is that I was barefoot before and was wearing shoes now, plus I’m a bit leaner (about 10 pounds or so I guess). Probably enough to make a difference. Going to buy a pair of deadlift slippers before next heavy day to see if those help at all.
Not sure what I’m going to do as far as replanning my DL attempts based on that. I will probably wait until after Week -5 to make any changes and evaluate then. I had a shitty first couple weeks deadlifting during my last meet prep too and ended up pulling a PR at the meet, and actually eclipsing my meet goal so I’m not too worried, but definitely gotta hit it hard coming up.
Any feedback is definitely welcome.
Got cardio after while. THis session took just over two hours since we had so many people working in.
On a better note, my girl hit a 355 deadlift. She is awesome.
