Wanna be Elite...

Training Training Logs
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Thanks everybody…I wasn’t looking for a pity party, I was just real disappointed the other night…I’ve sacked up and am over it now…just going to finish up the meet prep and go into the meet and see what happens…nothing more I can really do!

Meet Prep: Week -5

5/7/12

Squat: 200x5, 250x5, 295x5
SSB GM: 110x5, 135x5, 160x5
Ab Wheel: 5x10
Hamstring Curls: 5x12

First workout of deload week. This is going to be a pretty uneventful weak. Increased the volume on my assistance work a bit, compared to what I had been doing. Will be hitting that hard this week and taper off considerably over the next couple weeks.

This was also one week on the mass gain part of the diet. I don’t think I’m handling the high carbs too well–looking like a bloated mess, especially at night…

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[quote]VTBalla34 wrote:
Diet

Yesterday marked the end of my dieting with Shelby. Moved into Lean Gains today. Overall, my stats for the diet from January 21st to April 29th (nearly 15 fucking weeks!):

Weight: 284.4 → 261 (-23.4)
Stomach (Naval): 43 → 38.25 (-4.75)
Stomach (Hips): 40.75 → 37.25 (-3.5)
Bodyfat: 19.0 → 12.2 (-6.8) Before BF was on January 1st

Writing it down, I realize that I made hella good progress. Increased my strength during that time so muscle loss was minimum. According to the BF percentages, I lost about 24 pounds of fat and about 7 pounds of lean since the beginning of the year. Not bad.

Pictures in following posts.

[/quote]

Finally getting the pics up.

Front

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Back

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Side

I had asked Shelby about how much longer he would have kept me dieting if I didn’t have the meet to train for, and he told me we could have gone as long as 8 weeks but it would just depend on how lean I wanted to get. Depending on how the meet goes and how happy I am with that and all, I may take him up on that at the end of the summer just to see what happens.

TBD.

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Is it getting hot in here or is it just you?!!

Seriously though, you gonna be at FF Saturday? I want to hit up some deads and am workin on my form a bit so could use some input

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[quote]scj119 wrote:
Is it getting hot in here or is it just you?!!

Seriously though, you gonna be at FF Saturday? I want to hit up some deads and am workin on my form a bit so could use some input[/quote]

Yeah man, that’s straight…what time you thinkin?

I’ll be there doing OHP. Pushed my workouts off a day this week because I was sick Tuesday night.

Week Prep: Week -5

5/9/12

Benchin: 150x5, 185x5, 225x5
DB Rows: 70x10, 80x10, 80x10
Incline: 125x5, 155x5, 185x5
Pullups: 3x8
Face Pulls: 5x20
Triceps Rope Pushdown: 5x20

Still feeling a bit beat up from whatever was dragging me down Tuesday night. Joints felt sore, but obviously all the weights were easy since it is deload. Just hard time getting going this week.

Since I had planned on working out Tuesday night and didn’t, I missed my cardio that day. Worst things could happen.

I finally e-mailed Shelby my weekly progress last night, and expressed the fact that I look bloated as all hell, he said that is expected as it is just water and glycogen coming back on right now and to stay the course, but stop eating junk food (I guess that IHOP, Papa Johns, and copious amounts of alcohol I consumed this weekend wasn’t compliant).

On track so far this week with the diet.

Got a friend’s birthday celebration at Maggiano’s tomorrow night though, so its going to be carb overload. If you’ve never been to a Maggiano’s, I highly recommend you find one and test it out. Go with at least 4 people though so you can get the family style meal–that’s the only thing that makes it worth it.

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Great pics man. Progress is nuts. Your legs grew as you lost. Looking a million times better

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[quote]ryanbCXG wrote:
Great pics man. Progress is nuts. Your legs grew as you lost. Looking a million times better[/quote]

Thanks buddy…I’m pretty sure after the meet I’m going to take another 8 weeks or so to diet down just to see what happens…should set me up for a nice rebound afterwards too!

Meet Prep: Week -5

5/11/12

Deadlift: 205x5, 255x5, 350x5
SSB Squat: 175x5, 215x5, 260x5
GHR: 3x8
Ab Wheel: 3x10

Deadlift felt real good–better than when I did the deload weights a couple weeks ago. Looking forward to some heavy pulls next week again.

Was going to do 5 sets each of GHR and Ab Wheel but my back was on fire so just called it quits after 3.

Bodyweight this morning was 273 or so. 12 pounds gained in just under 2 weeks.

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Meet Prep: Week -5

5/12/12

OHP: 100x5, 125x5, 145x5
Floor Press: 135x5, 165x5, 195x5
Pullup: 3x8
Face Pull: 3x20
Pushdowns: 3x20

Prowler: 6x90x40

Last day of deload. Nothing too exciting. Easy weights, easy workout. Pushed the Prowler 6 trips afterwards–wasn’t too bad. Then went and ate steak, drank beer, and watched the Caps shit the bed in Game 7.

Looking forward to getting back into everything tomorrow.

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5/13/12

Cardio: 30 minutes steady state (130 BPM)

Had a hard time keeping my heart rate up. Surprising since I hadn’t actually done cardio in a couple weeks.

Back to the reals hit tomorrow!

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It bothers me how strong your bench is with absolutely zero leg drive.

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[quote]frankjl wrote:
It bothers me how strong your bench is with absolutely zero leg drive.[/quote]
dat zero leg drive bench … not as cool as it seems unfortunately

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Haha thanks frank (I think)

I feel like I get a decent amount of what I consider leg drive. I definitely push back with my feet while pressing but since I don’t arch my back at all it probably doesn’t look like it at all. Bit I can tell a huge difference when i so it versus when i don’t so i think something is there. Although it is probably a lot of carry over from just staying tight as hell and flexing my ass cheeks.

Ill be the first to admit tho that my bench could use some serious work technique wise

Meet prep: Week -4

5/14/12

Deadlift: Warmups, 355x3, 410x3, 460x3, 525x1
SSB Squat: 260x8, 300x8, 335x6

Worked up to meet opener and it felt nice and easy. Deadlift felt pretty good today. Hope that carries over the next few weeks.

Paused the SSB Squats at the bottom. They were pretty challenging after deadlifting but nowhere near failure. I really like these.

I was supposed to do 345 for the last set but had a brain fart putting the plates on and miscalculated it.

Benchin tonight.

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Edit

Edited my last post after not being able to enter it on my Droid properly formatted.

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Meet Prep: Week -4

5/15/12

Benchin: Warmups, 260x3, 295x3, 335x3, 350x1
Incline: 185x8, 215x8, 250x6
DB Rows: 85x8, 95x8, 105x8
Pullups: 3x8
Dips: 3x8
Triceps Pushdown: 15, 15, 12
Face Pulls: 15, 15, 12

Worked up to my opener at 350 and smoked the ever loving shit out of it. This weight is not at all intimidating anymore. Barely got psyched up for it. I guess that’s a good thing.

Session took forever since I met up with one of my buddies out here on the West Coast at the base gym and chatted and fiddle farted around with him for a while…probably in there close to 1:45, but did a lot of exercises in the meantime. I don’t think I’ve ever done 7 exercises in a single workout before. That is like half the total amount of exercises that I rotate through on a regular basis!

Gonna hit the hottub and pool here in a few for a bit of ghetto contrasting, then 3 more meals.

SFW.

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I forgot to mention I went and got a Bod Pod assessment done yesterday before leaving for the West Coast.

I work for Uncle Sam and the Pentagon has a program called Fit To Win that is open to us in the DC Area where we can come in and do all kinds of fitness screenings through them pretty much whenever we want. I’m pretty cool with the guy that runs it so he will basically do a bodyfat test for me whenever I want it.

I tested at 13.1% on the calipers this weekend (an increase of 1% in the last couple weeks with a ~15 pounds weight gain) and the Bod Pod put me at 17.1% at 277#.

For comparison, these were my previous results:

3/25/10 - 268.1 - 25.8% (199.0 lean/69.1 fat)
4/28/10 - 257.0 - 23.0% (197.8 lean/59.2 fat)
10/1/10 - 275.3 - 25.3% (205.7 lean/69.6 fat)
2/1/11 - 284.8 - 28.1% (204.6 lean/80.2 fat)
5/14/12 - 277.0 - 17.1% (229.6 lean/47.4 fat)

As you can see, I was spinning my wheels for a long time between October 2010 and February 2011, obviously due to the hormonal problems and health issues.

In the past year, my training has really taken off with a 25 pound lean gain and 33 pound fat loss.

Pretty happy with those results!

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What do you do for a living?

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[quote]spar4tee wrote:
What do you do for a living?[/quote]

If I told you, I would have to kill you…

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[quote]VTBalla34 wrote:

[quote]spar4tee wrote:
What do you do for a living?[/quote]

If I told you, I would have to kill you…[/quote]
I actually believe you

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WOw man, that is flippin’ awesome results! Good job!

Also, fantastic benching. Do you know what you’re final bench attempt will be?