[NFSC] Midcoast's Culking MOMMY log (Macros On My Mind Y'all)

[midcoastking33]

Hello dude man guy children! Against my better judgement I'm in on this, for entertainment purposes. Technically I'm entering for bulk, but right now I'm in the middle of a cut and I have no plans on changing over until I'm done. Hopefully that will be soon enough, but you never know. Fat is a cruel mistress

Starting weight: 178
Goal weight before bulking: ~172

Starting pics
http://img714.imageshack.us/img714/6706/0410111834.jpg
http://img534.imageshack.us/img534/8140/0410111833.jpg

In need of tan/10, strong scapula winging


Supplement stack as of now:
Whey/casein
Creatine mono
Fish oil
Vitamin D
Multi

Routine: Madcow 5x5, making switch over to 5/3/1 at some point

I'll be posting on workout days only, will include macros if I remember. I certainly go by IIFYM but my food is plain as phuck for the most part, no cereal extravaganzas or cheesecake here. If I eat something interesting I'll be sure to show, maybe. Lower fat on workout days than rest days, but it's not a steadfast rule. Loose application of IF, 3-4 meals a day, I eat breakfast though! Hate on me bro

More than happy for suggestions, critiques, any other feedback. This is a laidback endeavor, Manu I am not! (One day)

COMMENCE!

[midcoastking33]

Sunday, 4/10/11

Some people go to church on Sunday. I lift.

Squat: Ramp up to heavy triple, 1x8

Bench: Ramp up to heavy triple, 1x8

BB Row: Ramp up to heavy triple, 1x8

Accessory Work: 2x dips, 2x BB Curl, 2x Rope Pulldowns

Cardio: 35 mins 120-140 bpm, yard work

Pretty breezy, only 90% of RM's. Felt good man. Bench has been giving me problems (damn scapulas!), easing back into heavy sets.

MACROS

Calories: 1877
Fat: 70
CHO:153
Protein: 165

Taboo foods: pancakes, angus beef


Song of the day: Magine
H5V82kjXFDk

[DDon1996]

If you like 5x5 (I do, it's easily the best routine I've ever done), I'd suggest switching to advanced 5x5 when you're done instead of 5/3/1. 5/3/1 is weaksauce.

But I'm in!

[midcoastking33]

If you like 5x5 (I do, it's easily the best routine I've ever done), I'd suggest switching to advanced 5x5 when you're done instead of 5/3/1. 5/3/1 is weaksauce.

But I'm in!

Thanks bro! Yeah, by no means is the switch set in stone. Reality wise I should stick to madcows, probably still out of league for SL advanced though (Max squat is 300). So many juicy options

[midcoastking33]

Wednesday, 4/13/11

Holy flood of NFSC logs. I see that I picked the most popular category. Whoops! Especially since I'm still in cut mode.

Mother nature is flexing hard today. Gotta love the Northeast; blizzards one week and thunderstorms the next. Bring it on lady!

ROUTINE

Squat: 5x5 Ascending pyramid (heaviest set last) +5 lbs on first four sets

Bench: 5x5 Ascending +5 lbs on first four

BB Row: 5x5 Ascending +5 lbs on first four

Accessory Work: 2x DB Hanging Wrist Curls, 2x Ab Wheel, 2x Weighted Hyperextensions

Cardio: 30 mins basketball

Another solid day of lifting. Gym was full of clowns today that clearly had no idea what they were doing. I'm never one to knock someone's strength level if they are performing with correct form since I'm far from strong, but when a 120 lb kid WEARING SUNGLASSES ON A DARK DAY is throwing up a half assed bench while I'm waiting I can only laugh. Then I rage a bit because I go to a small gym and it's the only bench (only one power rack too). His spotter friend also had no clue as he had his hands on the bar the whole time, and the bar was slanted as all hell. Then he commented something like "the wider your grip, the more you'll get out of it." LOL. Also played with a bunch of whining manlets in basketball. You know the kids, they take rec sports way too seriously. Come at me brahs!

Lifts felt better than two days ago even. No grinding reps, nice and smooth. Bench is slowly coming back to par. Taking a diet break and deloading a little while ago was a great decision in hindsight.

A bit about my lifts for those interested. With squat I use low bar position to parallel, suicide grip. PC chain is a focus of mine right now as is hip drive. Bench I take a narrower grip for my height (pinky on the grip mark) and an arched back; normal grip. No need for a spotter since I rarely train to failure. BB Row I take a slight angle, back still rigid. Shoulder width double overhand grip, pulling into below belly button. On the heaviest set I do a slight hip rock and explode the weight more. Grip is one of my weakest areas so I'm avoiding straps on this exercise for now.

Macro Averages:

Calories: 1865
Fat: 75
CHO: 112
Protein: 178

*Note: These are estimates, I measure crap out but don't weigh it. Totals averaged from Monday till today.

Taboo foods: Apple turnover (NOM NOM), chili

Song of the day: Oldie but goodie
AwKw6BsrlZM

Till next time kids!

[midcoastking33]

Friday 4/15/11

I officially have the least popular NFSC log. Forever calzone LOL. Feels like doo doo sahn. Doesn't matter, gotta lift right?

ROUTINE:

Light Squat: 4x5

Push Press: 4x5 Ascending Pyramid +5 lbs on each set

Deadlift: 4x5 Ascending Pyramid +5 lbs on each set

Accessory Work: DB Rows 2x10, Weighted Sit Ups 2x15

Cardio: 30 mins basketball

*These aren't PR's

Push Presses always give me trouble. Hip Drive wasn't there today, lockouts were grindy. Will keep that weight going into next week. Still better than CF push press technique though lol. Thinking about using either wrist wraps and/or belt for heavy sets, time will tell. Shoulders are my weakest body part by far

Deadlift felt heavier than it should have, I was gassed by the time I got to them for some reason. Forgot straps so went to supinated grip for last set and switched hands for every rep. I use a belt for the heaviest set

Macro Averages:

Calories: 1830
Fat: 75
CHO: 108
Protein: 179

Food Pron: Chicken Drumsticks, Ribeye Steak

Going to be dropping fat and increasing the carbs, see if that will help with training at all. At this point the impact will be minimal since my cut's almost done but every last advantage helps. If the total cals are still dropping da pounds, that's something like 30 extra carbs a day. Nothing much but who knows

Song of the day: Time to get saucy, it's friday bitches
maTcoGZ3feY

[midcoastking33]

Sunday, 4/7/11

Official Weigh In: 174

Damn! Down about 1.5 pounds since last week, 21 pounds total. In a muscle gain contest, wait what? Lookin small as fuk cuz, visible four pack but not enough pop otherwise. I overestimated how much mass I really had when I started. So close to the goal but I'm debating as whether to start reverse dieting into the bulk and new routine early. Still a decent amount of fat left but not a lot to cut into. Will decide over the next couple days

ROUTINE:

Squat: Ramp up to heavy triple +5 lbs, 1x8 +5 lbs

Bench: Heavy triple +2.5 lbs, 1x11 +2.5 lbs and 3 reps past

BB Row: Heavy triple +5 lbs, 1x8 +5 lbs

Cardio: SS 30 min, 120 bpm average

Accessory: 2x Weighted Dips, 2x BB Curls, 2x Rope Extension
Everything went swimmingly. Reps even crisper than last Sunday, and any point this week really. Bench felt cleaner, if you will, than it has in a while. The extra days of light shoulder rehabbing are starting to pay off. Every off day I warm up, stretch and foam roll, then do light rear flies, push up pluses and rotator cuff exercises.

Tell me what you think, to finish out the cut or to start bulking season? Also I would just love to add GO CELTICS BABY

Song of the day: Name speaks for itself
g_vwQN6ntQw

[midcoastking33]

Wednesday, April 27th 2011

It's been a while, but I'm back. Unfortunately last week I had back spasms, not the way I wanted to end 5x5 nor start my bulk. My back still hurts some, so squats and deadlifts as well as a variety of exercises are out for the moment. Like most people I'm extremely cautious with my lumbar/pc area, even though I don't have a history of pain or injury there.

I think in my first post I said I was going to do 5/3/1, but I decided to go for Westside instead. It's progression is a little faster and I realized I definitely need more volume in order to grow. For those that don't know, it's a 3-4 day upper/lower split, with those being split up between max efforts (heavier) and dynamic/repetition (higher volume, emphasis on athletic movements). I'm going out on a huge limb by setting it up with max effort squats on my dynamic lower days, and max effort deadlifts on me lower days. Progression in the "big 3" is one of my primary goals, and I'm still weak enough to progress weekly on those lifts. If it ends up being too much I'll do ABA, BAB style. I'm also going to ween into harder conditioning work slowly. When I was cutting I did minimal cardio, but I need better conditioning this time around.

ME Upper

Bench 5RM

DB Incline Press 3 x 8

Machine Rows 3 x 8

Rear Flyes 3 x 12

DB Curls 3 x 8

Skullcrushers 3 x 8

Ab Machine 3 x 12

More volume than what WS typically calls for, arms 2x a week is a judgment call. If it ends up as too much I'll sub them for a front delt exercise and increase the repetition day arm work by a set. Since it's been ages since I did most of these exercises, I went pretty conservative on the weights and focused on form. Also subbed weighted chins with machine rows, back wasn't up to it. Again the main thing that matters is progressing in the first lift. I'm not going to let the accessory work or conditioning inhibit gains in the ME lift.

Overall it felt pretty damn good though. Forgot the burn that those higher reps provide! Definitely a change of pace over 5x5, which I was starting to get bored of despite how good it is. Also I'm going to have longer mesocycles than what the program calls for, at least at first.

Nutrition
So my original plan was to ween into my bulking cals very slowly. That lasted all of 2 days as easter hit, and the food was just too good. So instead of tearing my hair out increasing cals by 100-200 every week, right now I'm loosely shooting for 2300-2400 this week, and then increase it by 200 calories and go from there. That should be right around my maintenance if my metabolism has recovered from a lengthly cutting endeavor.

Also I'm tracking more loosely than when I was cutting right now. Basically I've just been increasing portion sizes and easing into a higher carb intake. Gonna prob get back on the grind tomorrow, to see where I'm at. I haven't been binging or going crazy, just not the super slow pace I originally aimed for. Also a weigh in and some private pics and measurements for more accurate tracking

No SOTD I'm too lazy lol

[midcoastking33]

Thursday, April 28th 2011

This one's coming in a little late, already gettin sick of this journal thing! LOL

Dynamic Lower

Leg Press: 2x 6RM

Box Jumps: 5 x 3

DB SLDL: 3 x 10

Leg Curl: 3 x 8

Calf Raise:3 x 10

DB Wrist Curls and Holds: 3 x

Hard to judge this one, as leg press vs. squat as a primary makes this day seem like a breeze. Back feels like 100% now, but I'm not fuking with it this week. Even with heavy ass presses with high ROM, I feel nothing in the quads or glutes whatsoever today. Same with the SLDL's, forgot the straps so grip failed before my hams really got it; I added leg curls to make up for it. Shout outs to Cume and JB for tips on those, I should come out ahead next time for sure. If it doesn't pan out then I'll figure out a way to do ghetto GHR's, which IMO are brutal.

Box Jumps were sketch but pretty demanding. I really want to increase my vert and un-stiffen my hips for lack of a better term. I can dunk, but not comfortably. I want it to be effortless. At 6' 3" you think that would be natural but lettuce be real tea here, its actually pretty short for the power positions in bball.

Pleasant surprise of the day, my calves and forearms are smoked! No cardio, making up for it today with a beach trip. Must be the northeast when it's 60 out and you are ready to take the shirt off.

Nothing to report with the diet really, still hovering around maintenance. No sense to go full bulk mode until I can do the whole routine proper next week. However I'm leaning more and more towards fulking, honestly. In essence I'd rather go over my calories than try to flirt with a perfect number to try and gain minimal fat. Disregard aesthetics, acquire mass!

Song of the day: Yeahhhhh buddayyyyyy
4YB6H5q_gyU

[midcoastking33]

Midway Pics June 14, 2011

Current weight:186 lbs

http://img101.imageshack.us/img101/227/6811front.jpg

http://img98.imageshack.us/img98/4428/6811back.jpg



As you can see, the thing that's grown the most so far is my hair. Up from 178 at the start, and I think 173 at my lowest. Lifts are better than they've ever been, feels good man. Can't remember when this contest ends but I'm going to cut starting Sept.