BTK Summer Shred Down----> Bringin The Kuts [Archive] - Page 2

cobaltis

07-29-2011, 10:22 AM

Friday AGAIN? AWESOME!

So... I am bleeding inside from not being able to push myself as hard as I would like.

I have been on the mend but starting to pick things back up.

Did Back/Bis/Lats/And Lower Body on Tuesday, the workout is in my journal but I managed to pull off 30 pull ups and 30 chins during that (That was the most I have ever done - Got 7 in a row which was also a PR) but I did them all very slowly, and didnt quite drop all the way down to make sure I didnt hurt my shoulder. The next day I was wondering why my abs were sore since I didnt work them, then I realised it was those pullups.

I am sitting at my lowest weight of 185.5, Got BF tested yesterday said 13.25% (calipers) I know they arent that accurate but it is right about where I thought I was so 9 lbs to go during this cut! Should put me at just under 10% to start my first ever bulk. I also am switching gyms so hoping that isnt a mistake hah.

Did Chest and Triceps yesterday but nothing impressive to report since I wanted to make sure I didnt hurt my shoulder. Should be back to pushing it next week.

My eats have also been boring since I have been limited to 2k cals most days...
http://i306.photobucket.com/albums/nn263/cobaltis/photo2.jpg
http://i306.photobucket.com/albums/nn263/cobaltis/photo1.jpg
http://i306.photobucket.com/albums/nn263/cobaltis/photo-2.jpg

And for a little motivation...
http://1.bp.blogspot.com/_NYX6vK-FEug/S-6OG-BBGsI/AAAAAAAAAGg/gwoboGvPcbs/s1600/monique_minton_Female_Fitness_Model-bestwallpaper3.jpg
She is watching you...

juicydanglers

07-29-2011, 10:26 AM

great stuff chad

also.... strawberries with sausages

i did not know this was possible

tenacious707

07-29-2011, 10:27 AM

Whats up everyone !! I apologize for missing my post last week, been super busy with the new job and cutting back on my internet time in general. I will have my update in here tomorrow.. Havent missed a beat.. GREAT progress by everyone in here, really good shxt.

cobaltis

07-29-2011, 11:59 AM

great stuff chad

also.... strawberries with sausages

i did not know this was possible

I will eat whatever I have to to hit my protein goals for the day, all I had was sausage and cottage cheese that night hah

juicydanglers

07-29-2011, 12:02 PM

dont need to explain that to me

my nutrition for today was a lone 2 litre carton of milk left in the fridge

skimmed :(

Mike8213

07-29-2011, 12:49 PM

Just found this thread, looks like it'll be easy to keep up with as well.

I'm starting my cut next Monday.

Program centered around increasing muscular endurance while maintaining the lifts I've developed over the last 10 weeks of bulking. Strength program will vary by the week, but I'll be doing lifts in the 8-12 and 20+ range with a 3-4 day split.

I'll be doing distance runs on Monday and Saturday, cross-training with football and tennis Thursday's and Friday's, and working on increasing VO2Max on Wednesday's using Fartlek's and soon sprinting the 400M.

Targetting 2,700 calories for this cut (2200 on previous), looking for slow weight loss right under 1 pound per week. I'm weighing in at a carb-loaded, food stuffed, water-logged 243.5 this week. I'm aiming for ~205 before I re-configure anything, hopefully that will come with a BF < 13%. I'll give it the next 3 weeks to determine if I need to lower to 2,500 or not.

For anyone interested in the actual program I'll be doing you can find it in my personal log.
http://forum.bodybuilding.com/showthread.php?t=135663881&p=722843811&viewfull=1#post722843811

I post weekly updates in my personal log but if we are taking turns posting for the week in here I can work that in.

juicydanglers

07-31-2011, 03:32 PM

30/7/11

GUESS

WHO!!!

In the gym at 9.00 PM today, trying out night time training as opposed to the early bird session we had yesterday

1)SLDL

2 min rest b/w sets

100kg/220 x 8
140kg/308 x 8
140kg/308 x 8
140kg/308 x 8

lower back was killin after this

2) One arm Db row

90-120 secs in b/w sets

Right arm…
34kg/75 x 10
34kg x 10
34kg x 8

Left arm…

34kg/75 x 10
34kg x 9
34kg x 8

did these before the lat pulldown which is why we upped the weight :cool:

3)Lat pulldown

90 secs rest+lowered weight

70kg/154 x 10
70kg x 10
70kg x 9

lat fatigue is a brilliant feeling, third set took forever

4)seated db curl

90 secs rest

16kg/35 x 7
16kg x 7
16kg x 7

was mirin my vascularity in the mirror, bicep vein was poppin violently!!

5)close grip BB Upright row

90 secs rest

40kg/88 x 8
40kg x 5

Time for a gut check..

40kg x 7

Happy 

no frills no spills exercise really

6)Wide grip pull-ups-supersetted with underhand pullups

60 secs rest!!!!!

First set – 5 pullups +3 underhands
Second set – 4 pullups + 1 underhand
Third set- 3 pullups + 0.432675 underhands

you know you’ve had a good back sesh when your so tired you can barely do a pull up @170

7)narrow grip EZ bar curls

90 secs rest

EZ bar + 20kg/44

Got two sets of 10 reps, almost closing time!!

this ones a keeper

8)BB shrugs

90 secs rest

60kg/135 x 10
70kg/154 x 10
80kg/176 x 10

first time ive ever done shrugs, reckon ive got potential in this one

Feel like this
http://www.forumsextreme.com/images/Funny_Pictures_General_Tired_Kitty.jpg

with a bit of this

http://www.innocentenglish.com/funny-pics/lolcats/funny-tired-bunny.jpg

i like being in the gym early but find it a whole lot tougher, this session was a lot easier than thursdays just because my body was ready to actually lift, i dididnt feel stiff as hell

Cutting progress

So the cut has sorta stagnated the past couple of weeks, weight loss has been dead slow if any and the tape measurements arent telling me anything, think im gunna have to be stricter on tracking cals as i think ive been overestimating my energy requirements for the day, been using myfitnesspal and whilst its great for logging food, when it coes to logging exercise, it doesnt take into account the calories you would have burnt had you done nothing and instead just adds them onto what you woulda burnt anyway, so what happens is that if ive done a load of cycling and thought id have burnt a total of 2900 for the day it would be 2600-2700, not that much but enough to derail progress

so instead for calculating total energy expenditure im using fitday which does actually have the sense to take that into account

anyways hope we can kick start the cut again and will hope to have some better news next week

tenacious707

07-31-2011, 08:42 PM

Shoulders / Abs / Cardio

Smith Seated Military Press
155 x 6
135 x 9
115 x 12
105 x 12

DB Side Laterals
25 x 12
25 x 12
25 x 12 ds 15 x 10

Decline Crunches
bw x 20 x 4

Front plate raise
25 x 12 x 3

Reverse pec dec
90 x 12
95 x 12
100 x 12 ds 70 x 8

Dips
bw x 22
bw x 20
bw x 15

Kneeling cable crunch
120 x 15 x 3

DB shrugs
90 x 20 x 3 ds 55 x 20

Cardio
564 cal in 30 mins on the cybex arch trainer.. This was from last nights workout . I got in the gym around 930 pm , the complete opposite of my early morning fasted training and it was nice, had tons of energy and the workout was pretty dope. I just hit some cardio today. Back to the am grind tomorrow though. Havent been on the computer much lately, the new job is keeping me busy and Ive been trying to catch up on some reading.. Cut is going well im down to 161.4 this morning. Hoping to see 160 by the end of this week.

Mike8213

08-01-2011, 12:23 PM

Feel like this
http://www.forumsextreme.com/images/Funny_Pictures_General_Tired_Kitty.jpg

Skimming through I originally thought this was one of your eats......

viennafat

08-01-2011, 07:29 PM

MONDAY= Tom's post.

This week the kut gets kicked into higher gear.
Cardio will be increased and cals decreased.

Training - August 1

Back & Biceps

Pull Ups - Parallel grip
Reps: 7 - 7 - 6 - 6 - 5
Total: 31

+1 rep on the total.

DB Rows
I do these on an incline bench. Free arm on the inclined part of the bench.
112.5x12
112.5x12
112.5x12

Light weight, baby!!

BB Rows
I don't bend too much doing these. Only a slight bend a la Dorian Yates. But I use an overhand grip.
160x12
160x12
160x12

It's official, I have nailed the form. I'm actually feeling it in my back nicely.
Narrow grip, elbows tucked, a little bit of an arch in my back, and looking ahead.
Will continue increasing the weight as it's still pretty light.

BB Curls
Very happy with the form.

85x12 or 13. I lost count.
85x11
85x11

Will increase weight next week.

Seated DB Curls

42.5x12
42.5x10
42.5x10

Increasing weight next week.

Concentration Curls
35x13
35x11

Was pleased with this session. I was sweatin like crazy. Another battle ensued between me and my shirt. I think I pulled something trying to get it off. :)

PBateman2

08-01-2011, 08:49 PM

^^^Look at those ROOOOOOOOOOOWS! :D Excellent work, Tom!

Everyone is bustin ass...damn. Really impressive. I thought most would not post on the regular.....great to see the participation!

SupaaJ

08-01-2011, 11:07 PM

I am really impressed with all of you guys/gals kicking ass. Reminds me that I've been missing my days, sorry guys. Been busy as hell, but cut is getting wicked. Down to 201 and the veins are in 99% effect. Will post from home next week me thinks with some updated pics.

juicydanglers

08-02-2011, 01:10 AM

tom with the db rows!!!!

you'd all be scratching your head in my gym, they only go up to 88!!!!

Mike8213

08-02-2011, 12:25 PM

tom with the db rows!!!!

you'd all be scratching your head in my gym, they only go up to 88!!!!

Mine goes up to 70 :(.

Outside of that I just got the olympic handles. I've already had one set of 80's fall apart mid-air during a chest press, and I've had 85 fall apart on a DB row. I was expecting the same last week when I had 98 lbs on it, but the workout gods must have been on my side that day.

boyharvey

08-02-2011, 12:31 PM

No workout for me today, :( crazy ear infection and these antibiotics are draining me. So no workouts this week, back at it next week.

Nice sessions guys, keep doin work!!

viennafat

08-02-2011, 12:46 PM

tom with the db rows!!!!

you'd all be scratching your head in my gym, they only go up to 88!!!!

88?
I'd throw that sonbich right through the ceiling!

Mine goes up to 70 :(.

Outside of that I just got the olympic handles. I've already had one set of 80's fall apart mid-air during a chest press, and I've had 85 fall apart on a DB row. I was expecting the same last week when I had 98 lbs on it, but the workout gods must have been on my side that day.

Damn!
I've had some close calls myself with DB's at home in the past.
Luckily my new Oly handles are holding up so far.

No workout for me today, :( crazy ear infection and these antibiotics are draining me. So no workouts this week, back at it next week.

Nice sessions guys, keep doin work!!

Sht! That's no joke, man.
Just heal up and get back it at in a few days.

canuck17

08-02-2011, 03:12 PM

good job BTK crew, been checking in regularly. Lots of motivation from the BTK crew, keep smashing the 'kuts' and best of luck to each of you.

illiniStrive

08-02-2011, 06:09 PM

Tuesday, Aug 2nd

May have overdid it today, but time will tell. Upped the weight on hypers for the first time since starting the program and this is the second time I've done GHRs. Also did some moving on Sunday which may be part of it. Back was hurting a bit after hypers, and after GHRs I felt an odd stiffening that I knew wasn't good. It feels sortof alright at the moment, but I'll see how it feels tomorrow :(

Squat
102.2 x 5
122.2 x 5
150 x 5
172.2 5
197.2 x 2
197.2 x 4

Bench Press
50 x 5
65 x 5
75 x 5
85 x 5
107.2 x 5

Had a sucky new spotter and forgot to tell him 'teh rules' (don't flipping touch the bar unless I say). He acted like he was going to touch on the 4th rep, and then touched the bar on the 5th even though it was already off my chest. I definitely had it, and don't think he helped much, if any. Still, grrrrrr

Hang Power Cleans
45 x 3

Power Cleans
65 x 3
75 x 3
85 x 3
97.2 x 3

Hang Power Snatch
45 x 3
55 x 3

Power Snatch
65 x 3
70 x 3

Assistance Exercises
Weighted hypers (15lb): 12, 12
GHR: 12, 12

Skipped situps, since as I mentioned above, the back had already started to stiffen and slightly numb at this point. Attempted to do some reverse hypers to maybe cool down and stretch, but the reverse hyper apparatus at our gym is slightly retarded and I couldn't get it set the way I wanted.

Foooooodz

I don't really post pictures of my own food since it never quite looks nearly as good as it tastes (haven't really mastered the art of presentation). But dinner is GOOOOOD. Toast and a 5-egg (2 eggs, 3 egg whites) Omelet with tomatoes, ham, and bacon =
http://nomnomtruck.com/wp-content/uploads/2010/06/nom-nom-nom.jpg

Oats + PB later :)

braggable

08-03-2011, 07:36 AM

^^^ Great Job on that Bench PR! Strong session all around. :D

8/3 WEDNESDAY: Delts, Traps

Slept like shiit for some reason.

Awful dreams.

Overtones of bad noise and confusion upon waking up.

Oh well.... GO TIME!!!

4:40 – ALARM CLOCK GOES OFF. Jump out of bed. Slam 10g BCAA Xtend on my drive to the gym.
5:00 – In the gym.

Tunez: Some more Skrillex for ya ears (courtesy of DJ Phal) :

eOofWzI3flA

1) Warm-Up: 5 min Stationary Bike

lv 14; 80 RPM

2)&3) DB Mil Press SUPER SET with Arnold Press (2 min rest b/n sets)

70 x 10 / 45 x 10 (reps +)
70 x 10 / 45 x 8 (reps +)
70 x 8 / 45 x 8
70 x 8 / 45 x 8

I really do have a Love/Hate relationship with this Super Set. Its Gross.

4) Side/Lat DB Rises (60 rest b/n sets)

45lb x 12
45lb x 12
45lb x 12
Drop Set: 40 x 5

5) BB Upright Rows (90 sec rest b/n sets)

125 x 8 (PR!!)
125 x 8
125 x 8
drop set: 115 x 4 (weight +)

I use the wrist straps for these. Improved Form and ROM. Next week: increase reps

6) Front Barbell Raise (60 sec rest b/n sets)

75 x 10 (recent PR)
75 x 10
75 x 10
Drop Set: 55 x 8 (weight +)

Slow and steady reps.

7) Individual Arm cable lat raises (30 sec rests)

15kg x 10
15kg x 10
15kg x 10
Drop Set: 10kg x 8

Its weird that the cable machines here use kg measurements. I mean what is this, the rest of the world?

8)Standing Smith Shrugs (30 sec rest b/n sets)

250 x 15 (plate weight only) (PR!!!)
250 x 15
250 x 15
1st Drop set: 230 x 10 (weight +)
2nd Drop Set:180 x 12 (weight +)

PR and 2 drop sets added = murder!

9)Machine Lat Raises (60 sec rest b/n sets)

100 x 10
100 x 10
100 x 10 (reps +)

10)MYO Training Machine Lat Raises (~10 sec rest b/n sets)

90 x 10 (weight +)
90 x 7
90 x 6
90 x 7
90 x 4
90 x 4

Burn!!!

11) & 12) Shoulder DESTRUCTION Super-Set (60 sec rest b/n sets)

DB seated side lateral raises : 30 x 9 (reps +)
NO REST:
DB seated military press: 60 x 9 (reps +)

(take 60 sec rest)

DB seated side lateral raises : 30 x 9 (reps +)
NO REST:
DB seated military press: 60 x 9 (reps +)

(take 60 sec rests)

DB seated side lateral raises : 30 x 10 (reps +)
NO REST:
DB seated military press: 60 x 8

Shoulders are ON FIYA!!! at this point. Fuk'n ridiculous sets to end on.

13) Cool Down: 5 min stationary bike

lv 14; 90-95 RPM

TOTAL TIME: ~100 minutes ( 44 working sets )

NUTRITION:

MEAL 1) “Break-fast” at ~ 12noon (5 hours after training) with:
- Roast Beef Sammich
- 1 bowl Proats (2 packages oatmeal, 2 scoops casein, 2 servings almonds)
- Drumstick Cone

TOTAL: ~1500cals; 130g CHO; 130g protein; 50g Fat

MEAL 2) The remaining ~1500 cals and macros at 6 pm.

DAILY TOTAL: ~3000-3200 cals; 265g Protein; 265g CHO; 100g Fat

Cliffs:

- A few PRs

- A few more rep increases

- Ind side lat raises added

- Less sleep = no effect on training :D

Thanks for following!

canuck17

08-03-2011, 10:11 AM

BOOOOM! Braggable smashing it on a less than adequate sleep, watupp haters! hahaa and drumstick and proats combo is now on my mind for the next day or two.

braggable

08-03-2011, 10:14 AM

BOOOOM! Braggable smashing it on a less than adequate sleep, watupp haters! hahaa and drumstick and proats combo is now on my mind for the next day or two.

LOL, thanks bro! I gotta have my ice cream! Two days out of the week I eat an entire pint of B&Js (back and leg days).

50% of carbs from pure sugar = not a single fuk is given :D

canuck17

08-03-2011, 10:27 AM

LOL, thanks bro! I gotta have my ice cream! Two days out of the week I eat an entire pint of B&Js (back and leg days).

50% of carbs from pure sugar = not a single fuk is given :D

But BRO! sugars makes you fatzz! Unless you are eating it in the PostWO time where the insulin fairy turns dat sugar into proper use and doesn't allow you to go catabolic. That is the only time you can eat sugar. I hope you're aware of this. A bro of a bro of a bro who is really jacked and lifts a lot of heavy weight told my bro that and he's pretty jacked too... soo ya.. Just wanna help a bro out.

hahaha, Mr. Ben&Jerry for the win though on the real.

SupaaJ

08-03-2011, 10:27 AM

LOL, thanks bro! I gotta have my ice cream! Two days out of the week I eat an entire pint of B&Js (back and leg days).

50% of carbs from pure sugar = not a single fuk is given :D

This.
I eat pop tarts, ice cream and snickers all god damn week. Every week. Bateman eats ice cream, chocolate milk, cheesecake, jamba juice.

How?

We aren't moronic tards that don't realize when you eat 3 grand+ a day, you can easily fit in fun food. :cool:

braggable

08-03-2011, 10:53 AM

But BRO! sugars makes you fatzz! Unless you are eating it in the PostWO time where the insulin fairy turns dat sugar into proper use and doesn't allow you to go catabolic. That is the only time you can eat sugar. I hope you're aware of this. A bro of a bro of a bro who is really jacked and lifts a lot of heavy weight told my bro that and he's pretty jacked too... soo ya.. Just wanna help a bro out.

hahaha, Mr. Ben&Jerry for the win though on the real.

LOL, I was waiting for the "notsrs" tag to come out.

This.
I eat pop tarts, ice cream and snickers all god damn week. Every week. Bateman eats ice cream, chocolate milk, cheesecake, jamba juice.

How?

We aren't moronic tards that don't realize when you eat 3 grand+ a day, you can easily fit in fun food. :cool:

QUOTED FOR DA TRUTH!

The Solution

08-03-2011, 02:08 PM

LOL, thanks bro! I gotta have my ice cream! Two days out of the week I eat an entire pint of B&Js (back and leg days).

50% of carbs from pure sugar = not a single fuk is given :D

What are your calories? LOL I can't even think of ice cream at 1900 right now :(
1 week left of my cut boys and girls.

Full Update on me with pics tomorrow. Grinding out this last week hard and the mirror is really in my favor

canuck17

08-03-2011, 02:11 PM

What are your calories? LOL I can't even think of ice cream at 1900 right now :(
1 week left of my cut boys and girls.

Full Update on me with pics tomorrow. Grinding out this last week hard and the mirror is really in my favor

shiiiii, 1900kcal. You really are in crunch time eh Bob! Although, like you said, only 1 more week and then you're able to up those badboys slowly the other way. Yee, more solution foodpron to be coming!

Also, excited to see pic updates, looked real good in last one's.

Nutshell20

08-03-2011, 02:16 PM

braggable

08-03-2011, 02:28 PM

juicydanglers

08-03-2011, 04:04 PM

great stuff guise, glad to see this thread is till ticking

SupaaJ

08-03-2011, 09:20 PM

I am at 3000-3200 on training days and ~2700 on my 2 days off. Cutting a steady 0.4-1.0lbs a week :D

doinitrite.jpg

juicydanglers

08-04-2011, 02:12 AM

I am at 3000-3200 on training days and ~2700 on my 2 days off. gaining a steady 0.4-1.0lbs a week :D

fixed for moi

The Solution

08-04-2011, 02:57 AM

The Workout's

Upper:

Hammer Strength Decline Press: 3 Plates/Side x 12 (3 Sets)
-- Superset --
DB Row: 85's x 10 (3 Sets)

Life Fitness Machine Fly: 145 x 10, 8, 6 RP
-- Superset --
Cable Pulldown: 120 x 10, 7, 5 RP

Life Fitness Lateral Raise: 95 x 12 --> 80 x 10 --> 65 x 9

Preacher Curl: 90 x 15, 11, 7 RP
-- Superset --
Smith Machine Close Grip Bench: 185 x 15, 12, 9 RP

* Motivation is high after a calorie cut, just another step closer to light at the end of the tunnel
- Refeed today

Lower:

Hack Squat: 2 Plates + 35/Side x 8 (8 Sets)
-- Superset --
Stiff Leg Deadlifts: 185 x 8 (8 Sets)

Leg Press Calf Raise: 270 x 10 (3 Sets)
-- Superset --
Seated Calf Raise: 2 Plates x 12 (3 Sets)

Upper:

Hammer Strength Wide Press: 3 Plates + 25/Side x 8 (4 Sets)
-- Superset --
T-Bar Rows: 4 Plates x 8 (4 Sets)

Hammer Strength Shoulder Press: 2 Plates+25/Side x 5 --> 2 Plates x 8,8 RP

Standing Cable Curl: 20 x 12 (2 Sets)
-- Superset --
V-Bar Pressdowns: Stack x 12 (2 Sets)

* Good workout with Overall Winner of the NPC Pro Pittsburgh Jack Sullivan, good motivation to kickstart the week.

Lower:

Leg Press: 8 Plates/Side x 6 ---> 4 Plates/Side x 20

Leg Extension: 205 x 6 ---> 180 x 6 ---> 145 x 10 + Static Hold 1 Minute
-- Superset --
Lying Leg Curl: 110 x 6 ---> 90 x 6 + Static Hold for 1 minute

Hack Squat Calf Raise: 2 Plates x 12 (3 Sets)
-- Superset --
Leg Press Calf Raise: 4 Plates x 10 (3 Sets)

* Felt an energy drop and strength drop. Hoping its just one bad day and moving forward.

Progress Pictures

http://img535.imageshack.us/img535/198/dscn0460ul.jpg

http://img11.imageshack.us/img11/3776/dscn0459he.jpg

http://img546.imageshack.us/img546/9463/dscn0458n.jpg

http://img713.imageshack.us/img713/7484/dscn0455t.jpg

Food Porn

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/pwochocoat.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0390.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_6376.jpg

Other Notes

* Will be dieting for 1 more week to complete a 16 week mini-prep trial after seeing how my body responded to a different way of dieiting than i did for my last show last year. This is a mock trial to see how i responded to less cardio and more focus on diet. The results so far a success. My strength just dropped last workout after 15+ weeks of holding strength or hitting a PR in the gym. I am the biggest I have been at this weight and I look the best I ever have at 158.

** I will be reversing slow, so my calories wont jump up right away and will still lean out as I continue to add calories back due to the LTDLFE:

http://www.bodyrecomposition.com/fat-loss/the-ltdfle.html

"LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."

-- Cheat meal upcoming on Friday, due to the rapid weight loss this week I am going to take a cheat to try and spike my metabolism, T3 levels, thyroid, and keep the hormones elevated from the prolonged diet instead of a refeed. Diet ends on Tuesday and will be taking a cheat meal on Wednesday to celebrate. Most likely a buffet.. stay tuned for that food porn! I will still be updating becausee I will still be learning out and just watch the pictures!

juicydanglers

08-04-2011, 03:46 AM

great stuff bob, good job holding your strength for so long

you sure know how to eat :cool:

your shoulders looked awesome in that back shot

cobaltis

08-04-2011, 10:22 AM

Damn Bob! your looking far more shredded!!

I opened a new training log... http://forum.bodybuilding.com/showthread.php?t=136990413 I will do a good post tomorrow. This thread is slowly dieing and we can't let that happen! Cant let a good thing die!

canuck17

08-04-2011, 02:44 PM

Wow Bob. Looking wicked. Super lean, and you can really notice an improvement in your 'wheels' as time has progressed... they are bigger and more*separated; Awesome!*
And of course, dem eats are still somehow great while you're on such a deficient. Good job, and congrats on making it so far on this 16 week trial. It takes a lot of motivation to do a mock contest prep diet to a degree and you can really notice the improvements you have made since your last show. Looks like you are going to be a major threat come next year when you step on stage again. Enjoy the cheats and eat up huge because I know you are forever hungry!

Sabouneh

08-05-2011, 03:17 PM

What's up guys... Didn't post yesterday as I have nothing to share Haha... My shoulder is f-ed and i am not sure what is wrong with it... It doesn't hurt when I do pulling movements but any pushing from chest ,shoulders and arm curls hurt pretty bad... Not sure if its rotator cuff because of the lack of pain from pulling movements... But I have no idea...

On a side note .. weight is down just a little from last week probably due to my lifting break ... Not burning enough calories .. but at least im not gaining.... Cut will still continue but I will only be doing cardio, playing soccer and light light lifting .. whatever doesn't hurt ..

jtrain2323

08-05-2011, 09:53 PM

Yall gotta let me in on this thread you just gotsta!! Hook me up with a day to post any day

tenacious707

08-06-2011, 02:10 PM

Hams / tris / cardio

Leg press feet high
2 pps x 12
3 pps x 12
4 pps x 10
5 pps x 8
5 pps x 8 ds 3 pps x 12

Db Sldl
100 x 10
100 x 10
100 x 8
100 x 6 - forearms are beat.

Laying leg curl
130 x 7
130 x 5
120 x 7
110 x 8

Seated calves
330 x 20
340 x 20
350 x 20
350 x 15 ds 270 x 20 210 x 25

Straight bar pressdown
120 x 12
140 x 10
150 x 10 ds 100 x 10

Single arm cable kickback
35 x 12
40 x 10
40 x 10

Smith cgbp
155 x 10
160 x 8
160 x 8

550 cal cardio 34:30 on eliptical - Havent been staying on track with the diet.. Ive been trying to wing it and my weights been staying around 161. *New job is taking some time to get use too. *Ill have a better update in a few days with pics.

Nutshell20

08-08-2011, 11:49 AM

Kinda dead in here lately. No sweat, Monday is here and I'm gonna bring it

BACK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

Still nursing a lower back injury, feels strong, no pain...all good. Still no T-Bars, deads or squats.

Wide grip pulldowns
145x9
145x8
145x7

DB Rows
90x9
90x8
90x6

Chest Supported Rows
90x10
90x10
90x9
Doing this lift in place of T Bar rows

Hammer Strength Low Row
90x10
90x10
90x10
Doing this lift in place of BB rows

Close Grip pull downs
145x10
145x10
145x10

Hyper extensions
3 sets, no weight

Feel really good. No pain...moving ahead slowly. Diet went to hell this weekend. Trip to Universal Studios and indulged in beer, fried food and sweets. Only up 2 lbs. Love it. Been on IF for 3 weeks now, results are awesome. Not sure why I waited so long to start IF. I look in the mirror and swear I'm adding size and losing fat. Scale is barely moving but the mirror it telling me different.

viennafat

08-08-2011, 12:08 PM

^ Nice! Here's my update, too.

Back & Biceps

Time for work. I spent a couple of hours in the morning scrubbing and scraping tiles in the back yard, so my back and forearms were tiiight. Probably wasn't the best day idea on Back day.

Weigh-in this week: -1 lb.

Pull Ups - Parallel grip
Reps: 9 - 7 - 6 - 5 - 5 Total: 32 +1 rep on the total.

DB Rows
I do these on an incline bench. Free arm on the inclined part of the bench.
115x12
115x12
115x12
These getting tough. :D 115 is no joke. I was having some grip issues but I think what I did earlier in the day was a factor.

BB Rows
I don't bend much doing these. Only a slight bend a la Dorian Yates. But I use an overhand grip.
165x12
165x12
165x12
BB Rows are feeling good. Weight will keep increasing.

BB Curls
Really focus on having good form with these
85x12
85x11
Stopped at 2 sets with these cuz my back was feeling a little tight

Seated DB Curls
45x10
45x10
45x10
40x12 - For this set I did both arms at the same time.

Concentration Curls
37.5x13
37.5x11

Sweat was pouring off of me (even though the house has A/C).

boyharvey

08-09-2011, 05:44 PM

Workout for today, took about a week off but ready to get back to it.

Warm up weighted jump rope 10 minutes

Squats 160 70 4 sets

Seated leg curls 100 10 reps 4 sets

T-bar rows 135 8 reps 4 sets(just started these, kinda like them)

Alternating bicep curls 30 20 reps 3 sets

21's 60 21 reps 1 set

Good to be back at it

The Solution

08-11-2011, 02:09 AM

The Workouts

Upper:
Hammer Strength Wide Chest Press: 3 Plates+25/Side x 10 ---> 3 Plates x 10, 8 RP-- Superset --T-Bar Rows: 4 Plates x 10 --> 3 Plates x 12, 8 RP
Seated Smith Military Press: 185 x 10, 9 , 7 RP
Standing Cable Bicep Curl: 20 x 12 (3 Sets)-- Superset --V-Bar Pressdowns: Stack x 12 (3 Sets)
* Woosh is for real 157.4 two days in a row after cheat meal!
Lower:
Hack Squat: 2 Plates + 35/Side x 8 (8 Sets) -- Superset -- Stiff Leg Deadlifts: 195 x 8 (8 Sets)
Seated Calf Raise: 2 Plates x 12 (3 Sets )-- Superset -- *Horizontal Calf Raise: 210 x 10 (3 Sets)

* Almost lost it today, Glute MMC is getting better every workout and hamstrings are on fire with one second pauses at the bottom of Stiff Leg Deadlifts.
Lower:

Barbell Squat:Bar x 20
135 x 15
155 x 12
185 x 10
225 x 10
245 x 8
265 x 6
275 x 5
225 x 10
135 x 15

Lying Leg Curl:50 x 15
65 x 12
80 x 10
95 x 8
110 x 6
95 x 8
80 x 12 + 1 Minute Static Hold

Leg Press:4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 10
7 Plates/Side x 8
8 Plates/Side x 8
7 Plates/Side x 8
6 Plates/Side x 10 + 1 Minute Static Hold

Hack Squat Calf Raise: 2 Plates/Side x 10 (4 Sets)
-- Superset --
Leg Press Calf Raise: 4 Plates/Side x 12 (4 Sets)

- New Low 156.4 Almost 4 pounds lost this week even with the cheat meal!

Pictures

http://img695.imageshack.us/img695/6161/dscn0468l.jpg

http://img718.imageshack.us/img718/9721/dscn0467t.jpg

http://img193.imageshack.us/img193/8725/dscn0465o.jpg

Food Porn

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_9844.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_7808.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/photo.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_5538.jpg

The Solution

08-11-2011, 02:10 AM

More Food:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_7046.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_5914.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_3626.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_8168.jpg

viennafat

08-11-2011, 05:27 AM

Awesome Lower session, Bob! Lookin good.
And that food... Cold Stone, Chinese (what looks like a buffet), DQ. You're speaking my language! :D

juicydanglers

08-11-2011, 06:24 AM

bob id like to ask you out on a date with me

we can go where ever you want as long as its a food establishment and you order pudding for me

i trust your judgement*

icdouble

08-11-2011, 08:57 AM

Almost lost it today, Glute MMC is getting better every workout and hamstrings are on fire with one second pauses at the bottom of Stiff Leg Deadlifts.
New Low 156.4 Almost 4 pounds lost this week even with the cheat meal!

Hell of a session man (SRS). I'd be chunkin' after all that. Great job on the continued loss as well. BTK all day. - Robert

The Solution

08-11-2011, 09:34 AM

Awesome Lower session, Bob! Lookin good.
And that food... Cold Stone, Chinese (what looks like a buffet), DQ. You're speaking my language! :D

Good Food = Good Weight loss!

bob id like to ask you out on a date with me

we can go where ever you want as long as its a food establishment and you order pudding for me

i trust your judgement*

Kinda creepy.. just a little ;)

Hell of a session man (SRS). I'd be chunkin' after all that. Great job on the continued loss as well. BTK all day. - Robert

My legs are fried today. I foam rolled for 30 minutes and they still burn.

viennafat

08-15-2011, 06:41 PM

Where is everybody?

It's all good, I'm still here.

Weight this week: 226.6lbs
-0.2lbs

Not much of a loss, but the mirror is looking good so I won't worry too much.

Chest and Tris

I was feeling sluggish and sleepy all day while at work. Not good at all. Add to that some super tightness in my neck (could barely move it) and I figured today was going to be rough.

DB Incline Press

82.5x11
82.5x7
82.5x8
67.5x14 <- drop set

This was kinda weird today. The first 2 sets I really wasn't feeling good and I didn't get as many reps as I was expecting. But the 3rd and drop set all of a sudden I felt really good. It's as if I needed to warm up and loosen up or something.
That being said, gotta keep working on my strength.

Dips
9 reps
8 reps
8 reps

DB Flyes - Flat Bench
52.5x12
52.5x11
52.5x10
42.5x14 <- drop set

Skullcrushers - EZ Bar
80x9
80x8
80x7

Flat BB Press
135x12

1 set of 15 Push Ups

The session started out real ****ty, but luckily I started feeling good after the first 2 sets. Chest was seriously pumped. Ended the night with a BBQ at my aunt's place. Steak, pork chop, some ribs, salad.
I could've taken pictures, but I didn't want everyone looking at me like some kind of weirdo. "Tom, why are taking close up pics of the pork chops?"

PBateman2

08-15-2011, 07:09 PM

bob id like to ask you out on a date with me

we can go where ever you want as long as its a food establishment and you order pudding for me

i trust your judgement* LMAO! Juicyyyyy = CRAZY. In a good way:D

Awesome Lower session, Bob! Lookin good.
And that food... Cold Stone, Chinese (what looks like a buffet), DQ. You're speaking my language! :D Second this! Great session, Bob!

PBateman2

08-15-2011, 07:10 PM

The Solution

08-17-2011, 05:27 PM

The Workouts

Upper:
HS Decline Press: 3 Plates/Side x 12 (3 Sets)
-- Superset --
DB Row: 85 x 10 (3 Sets)

Low Cable Crossover: 60 x 12 (3 Sets)
-- Superset --
Life Fitness Pulldown: "24" x 10 (3 Sets)

Life Fitness Lateral Raise: 90 x 10 (3 Sets)
-- Superset --
Rear Delt Cable Fly's: 10 x 12 (3 Sets)

Close Grip Smith Bench: 185 x 12 (2 Sets)
-- Superset --
Barbell Curl : 75 x 10 (2 Sets)

- Added some reps and a touch of weight. Energy was fading fast, but made it a good day by breaking some records.

Lower:
Hack Squat:1 Plate/Side x 15
2 Plates/Side x 12
2 Plates + 25/Side x 8
2 Plates + 35/Side x 8
3 Plates/Side x 8
3 Plates+10/Side x 8

Stiff Leg Deadlifts:135 x 15
155 x 12175 x 10
185 x 8205 x 8
225 x 8

Leg Curl 80 x 10, 8, 6 RP w/ 3 second negatives
-- Superset --
Horizontal Calf: 210 x 12, 10 , 8 RP

Leg Extension: 205 x 6 --> 165 x 8 ---> 115 x 12
-- Superset --
*Seated Calf: 2 Plates + 25 x 6 --> 2 Plates x 10, 8 RP

- Brutal 45 minute session this morning, Quick and to the point.

Upper:
Dumbbell Bench Press: 100's x 10 + 3 Forced (Topset)
Reverse Grip Lat Pulldown: 140 x 6 (Topset)
Hammer Strength Incline Press: 2 Plates/Side x 8, 4 RP
Low Cable Row: 60 x 15, 9 RP
Hammer Strength Shoulder Press: 2 Plates/Side x 10, 6 RP
-- Superset --
Dumbbell Rear Delt Raises: 10's x 15 (3 Sets)
Life Fitness Single Arm Preacher Curl: 30 x 12 (3 Sets)
-- Superset --
Reverse Grip Pressdowns: 120 x 12 (3 Sets)

* Solid workout this morning, good vascularity and pumps, also saw some forehead veins towards the end!

Lower:
Barbell Squat:
Bar x 20
135 x 15
155 x 12
185 x 10
225 x 10
245 x 8
265 x 6
275 x 6 **
225 x 10
185 x 10
135 x 15

Lying Leg Curl:
50 x 15
65 x 12
80 x 10
95 x 8
110 x 6
95 x 8
80 x 12 + 1 Minute Static Hold
65 x 12
50 x 15

Hack Squat Calf Raise: 2 Plates/Side x 10 (4 Sets)
-- Superset --
Leg Press Calf Raise: 4 Plates/Side x 12 (4 Sets)

Video of 275 x 6 Squat:
KT2P1C-zCRo
http://www.youtube.com/watch?v=KT2P1C-zCRo
- Another Leg day, another PR, this time on camera

Pictures

http://imageshack.us/photo/my-images/695/dscn0474f.jpg/
http://imageshack.us/photo/my-images/35/dscn0473a.jpg/
http://imageshack.us/photo/my-images/225/dscn0470e.jpg/

** if you try to post the images imageshack blocks them!

Food Porn

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_3628.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_7581.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_6091.jpg

canuck17

08-18-2011, 08:11 AM

Not letting the thread die... not on my watch! Cmon people, we have a lot of good posters in this badboy, let's rev up some BTK traffic.

And Bob, wicked workout, and you literally couldn't go any lower on those squats without hitting the safety bars to your side... ATG all day. Also, those eats are looking macdaddy like usual. You're combinations of flavours and mix-ins always get me to experiment with things I originally would not be interested in. Good job as per usual and keep knocking away at it. If a few people were to be given 'consistency' awards, you'd def be one of them!

Sabouneh

08-19-2011, 02:05 PM

What's up guys.. I know i missed my posts but my shoulder is still messed up pretty bad... And I had a bachelor party to go to last weekend... So things kinda fell apart haha.. I'm back on the diet but haven't been to the gym in a while.. I need to start doing legs though... I will hope to be in the gym this weekend.. Get things going again... I don't want this thread falling apart either.. I started out great.... But we need some people back in here again... It keeps everyone motivated ...

SupaaJ

08-19-2011, 03:07 PM

Well I've slacked a good bit on this thread, sorry dudes/dudettes. My cut is still going strong. I need to get some proper pics done in the next week and I'll update. Keep up the solid work BTK'ers!

SupaaJ

08-19-2011, 03:53 PM

Here's a delt/pipe shot to show a little what's goin on in my physique. This is bringin half force, gimme 6 weeks. :cool:

http://i52.tinypic.com/xmr60y.jpg

juicydanglers

08-19-2011, 03:56 PM

whats up guys sorry i havent posted in this thread for a bit, been away both sundays for the last couple of weeks

cut is still mincin onwards,like sabouneh i too am somewhat injured although in the knee not the shoulder so im gunna an upperbody whore for a bit

everybody looks hawt and glad to see your all eating well :)

Nutshell20

08-22-2011, 02:02 PM

I've been slacking but I see I'm not the only one. Been out of town, back now and the posting will continue. Let's keep this one going!

tenacious707

08-22-2011, 03:46 PM

First off my apologies to the entire BTK crew.. I haven't been keeping up with my weekly updates. I haven't stopped the cut though and I haven't missed a workout yet. I weighed in at 159.8 on saturday and today was 160.1, so Im holding steady around 160 right now. Hoping to drop it a few in the coming weeks. Trying to get my Supa J on and be extra lean.. Shout out to Tom for winning the NFSC too. Mad inspiring.. I switched to a upper/lower split to keep things fresh.

Heres my workout from today.. Used another setup I saw in Bob (the solutions) thread and was loving it again.

Lower / cardio

Leg press
2 pps x 20
3 pps x 15
4 pps x 12
5 pps x 10
6 pps x 9
7 pps x 6
6 pps x 10
5 pps x 10
4 pps x 12
4 pps x 12

Prone leg curl
75 x 15
80 x 12
85 x 10
95 x 10
105 x 8

Seated calf machine
375 x 15
365 x 20
355 x 25

Leg extension
100 x 15
105 x 12
115 x 10
120 x 10
130 x 10

Standing calf raise
240 x 12
220 x 15
200 x 20

550 cal cardio

Heres a few updated pics

http://i6.photobucket.com/albums/y208/tenaciousted/11-2.jpg
http://i6.photobucket.com/albums/y208/tenaciousted/11-1.jpg
http://i6.photobucket.com/albums/y208/tenaciousted/8-10-11.jpg

juicydanglers

08-22-2011, 03:54 PM

hey everyone keep on truckin!!

i will admit ive missed my last three sundays, granted twice i was away but yesterday i plain and simply forgot

i hung my head in shame

viennafat

08-22-2011, 07:38 PM

Whatup BTK nation?

Weekly Weigh-in: 224.4lbs -> 2lb loss

My last couple of sessions were a little underwhelming but here are some highlights.

Easing my way back into squats after recovering from a back injury.

Squats - Not ATG, but below parallel.
A few warmup sets to get going. Then:
3x8x155

Ab Wheel - from knees
Reps: 16 - 16 - 16

Weighted Sit Ups - 25lb on chest
3 sets of 12.

Had some elbow issues so my Chest/Tri session was cut short.

DB Incline Press

82.5x13
82.5x9
82.5x7
70x11 <- drop set

Dips
This is where my elbow started bugging me.
10 reps
7 reps

I stopped there cuz I didn't want to aggravate it too much.

DB Flyes - Flat Bench

52.5x13
52.5x12
52.5x10
45x12 <- drop set

boyharvey

08-23-2011, 06:38 PM

YO BTK crew, I know you guys have missed me(those who knew I was not here lol) but I'm back!! lets get straight to it

Warm up 10 minutes on the eliptical

Dumbbell bench press 70's 8 reps 4 sets

Seated shoulder press 25's 8 reps 4 sets

Barbell shoulder shrugs 135 15 reps 3(held at the top of shrug for 2 seconds , lowered weight to work on form)

Tricep v-bar pull down 90 10 reps 4 sets

Calf raises smith machine 205 15 reps 4 sets

Resistance ball crunches 70 20 reps 4 sets

Hanging leg raises 15 reps 3 sets

Pic from today
http://i223.photobucket.com/albums/dd189/youngaharvey/DSCN0063.jpg

Weighed in at 202!!!

PBateman2

08-24-2011, 11:31 AM

cobaltis

08-25-2011, 08:50 AM

I am still working out but I have tried to slow down the cut and due to a few weekends of friends and family its been a little of a bulk hah. I am sitting at 186.9 this morning. Since cutting out cardio I have basically stopped shedding weight along with changing my defficit from 500 to 250. My strength is going up and my back is getting more defined. My Squats are probably the biggest improvement. I will try for 200 lbs today breaking parallel... (Tried for ATG but not flexible enough... Yet)

The starting strength routine has been pretty good so far. My lifts are in my log but not much exciting to talk about.

My time is rather limited as we have been back and forth on house buying/planning wedding/honeymoon/etc. I will try to get some new pics up soon

canuck17

08-25-2011, 09:55 AM

Tenacious lookin solid! Nice work, man! Killer leg session.

Sick workout, Tom! Still training while back is healing up. Good stuff, man.

Boyharvey sick shoulder/tricep session! Closing in on 200lbs....good job!

Agreed on all levels with Mr. Pateman. Tenacious, looking good bro! You've got a great foundation and you are putting in work. Good things ahead for sure.
Tom, good weights being moved! And like stated above, manning up and doing what you can= the life of a BB'er. Do what you can and make improvements on lifts that don't hurt... improvement is improvement!
BobHarvey, looking thinner for sure. Good to see you're sticking to the plan and getting those lifts in. Very, very close to that goal of 200! You got this!

I am still working out but I have tried to slow down the cut and due to a few weekends of friends and family its been a little of a bulk hah. I am sitting at 186.9 this morning. Since cutting out cardio I have basically stopped shedding weight along with changing my defficit from 500 to 250. My strength is going up and my back is getting more defined. My Squats are probably the biggest improvement. I will try for 200 lbs today breaking parallel... (Tried for ATG but not flexible enough... Yet)

The starting strength routine has been pretty good so far. My lifts are in my log but not much exciting to talk about.

My time is rather limited as we have been back and forth on house buying/planning wedding/honeymoon/etc. I will try to get some new pics up soon

Some things in life are more important than the gym every so often... and it seems your plate is full of them right now. Good to see you're still making time even though you've got a lot going on. And I think the slowwwwwww cut route that you are going down will be the best for you in the longrun since you've got no deadline to meet. Keeping that size, increase or maintain most lifts and find demmm cutzzz! Good luck bro, enjoy life right now first and foremost though because it seems like your life is just starting a new chapter!

The Solution

08-25-2011, 12:02 PM

The Workouts

Lower:

Leg Press:
2 Plates/Side x 20
3 Plates/Side x 15
4 Plates/Side x 12
5 Plates/Side x 10
6 Plates/Side x 9
7 Plates/Side x 8
8 Plates/Side x 6
7 Plates/Side x 6
6 Plates/Side x 8
5 Plates/Side x 12
4 Plates/Side x 15

Leg Curl:
50 x 15
65 x 12
80 x 10
90 x 10 ---> 50 x 10
-- Superset --
Single Leg Leg Extension:
50 x 15
65 x 12
80 x 10
90 x 10 ---> 50 x 10

Hack Squat Calf Raise: 2 Plates x 12 (3 Sets)
-- Superset --
Horizontal Calf: 210 x 12 (3 Sets)

-- Brutal 45 minutes Workout, Huge pumps!!
-- Went out to a Japanese Steakhouse and had 2 Blizzards for a cheat meal yesterday and woke up .5 pound lighter! Yeah Buddy!

Upper:

Incline Dumbbell Bench: 100's x 6 + 3 Forced (3 Second Negatives)
Reverse Grip Cable Pulldowns: 140 x 8, 5 Rest Pause

Hammer Strength Decline Chest Press: 3 Plates/Side x 15, 8, 5 Rest Pause
Low Cable Row's: 70 x 15, 10, 8 Rest Pause

Seated Smith Military Press: 205 x 6 ---> 155 x 8
Hammer Strength Rear Delt Fly: 40 x 15 (3 Sets)

Cross Body Hammer Curls: 30's x 12 (2 Sets)
-- Superset --
Smith Close Grip Bench Press: 205 x 12 (2 Sets)

** After looking over my recent pictures I have noticed great gains so far in legs 2x a week and focusing on killing a compound movement (Squats/Leg Press) with heavy volume. Now I need to address my upperbody as I see it lagging in size.

Recent Pics:
http://imageshack.us/photo/my-images/225/dscn0470e.jpg/
http://imageshack.us/photo/my-images/35/dscn0473a.jpg/
http://imageshack.us/photo/my-images/695/dscn0474f.jpg/

*Rear Delts, Chest, and Back have always been a trouble spot for me. I was debating about how I could re-arrange my upper/lower to add more frequency/volume to try and get these bad boy's to grow (unless others see it different as far as weak spots go). I was considering going back to PHAT training (5x a week) but i really enjoy 4x a week training. Since I start my student teaching on Thursday I will have plenty of time to train now that im not working 50 hour weeks.

Thoughts!?

Lower:

Squat:
135 x 15
155 x 12
185 x 10
225 x 8
250 x 5 (5 Sets)
225 x 8
135 x 15

DB RDL's: (Sumo Stance)
50's x 15
60's x 12
70's x 10
80's x 10 (3 Sets)
70's x 10

Nautilus Leg Press:
4 Plates/Side x 10 (3 Sets)

Leg Curl:
80 x 15 (2 Sets)

Leg Extension:
120 x 15 (2 Sets)

Seated Calf Raise: 2 Plates x 15 (3 Sets)
-- Superset --
Leg Press Calf Raise: 4 Plates x 12 (3 Sets)

** First workout in the afternoon in a long time with a pre-workout meal in me. Had great energy and killed this session. 250 x 5 was way too easy but that was my set goal.

** Going to be doing a modified split due to needing to bring up my upperbody. Volume will remain high on my one leg day because I am responding well to it. I have had some help from others and have come up with this (thanks to my man Ryan)

Upper Power:
Chest Movement (Incline DB/Flat Bench) 5x5 / 4 x 6
Back Movement (Pulldown / Row) 3 x 6-8
Shoulder Movement (Pressing Movement) 3 x 6-8
Rear Delt Movement (lagging bodypart) 1-2x10-12
Bicep 1-2 x 10-12
Tricep 1-2 x 10-12

Lower

Squat; 5x5 // 4 x 6
RDL/DB RDL: 3 x 8
Leg Curl 2 x 10-12
Leg Extension 2 x 10-12
Calves

Hyper days will be focus on MMC and TUT Solely steering clear of failure:

Chest/Back:

DB Bench 2-3 x 8-10
Cable Crossover: 2x10-12
Fly Movement: 2-3 x 12-15

Pulldown: 2-3 x 8-10
Row: 2-3 x 10-12
Lat Stretch/Drag's 2-3 x 12-15

Shoulders/Arms:

DB OH Press/Upright Row 2-3 x 8-10
Reverse pec deck or facepulls or reverse db flies: 2-3 x 10-12
Lying DB Laterals/Cable Laterals: 2-3 x 12-15

Hammer curls or reverse curls: 2-3 x 8
DB Preacher Curls: 2 x 12-15

SkullCrusher; 2-3 x 8-12
Pushdowns 2-3 x 10-15

Thoughts??

Pictures

http://imageshack.us/photo/my-images/695/dscn0474f.jpg/
http://imageshack.us/photo/my-images/35/dscn0473a.jpg/
http://imageshack.us/photo/my-images/225/dscn0470e.jpg/

Food

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_0234.jpg
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_5274.jpg
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_9995.jpg
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_1852.jpg

viennafat

08-25-2011, 12:56 PM

Awesome job, Bob!
Great training and amazing looking eats. OMG that all looks so tasty.
Training is pretty intense.

Keep busting ass.

tenacious707

08-27-2011, 04:13 PM

Heres my update for the week. Clocked in at 160 this week. Weight has been staying around 159 / 160 .. I think its going to take quite a calorie cut to get lower but well see how it goes. Heres todays workout

Cybex chest press
3 pps x 8
3 pps x 8
3 pps x 5
2 pps + 25 x 8
2 pps x 10

Cybex pulldown
245 x 8
245 x 8
245 x 8
235 x 10
225 x 12

Cybex overhead press
100 x 10
110 x 10
115 x 9
120 x 6

Reverse pec dec
100 x 15
105 x 12
110 x 10

Neutral grip pull ups
Bw x 12
Bw x 10
Bw x 10

Shrugs
85 x 15
90 x 15
95 x 15

Pec dec
70 x 20
80 x 15
90 x 12

V press down
100 x 12
100 x 12
100 x 12

550 cal cardio

Trying to get those Supa J arms
http://i6.photobucket.com/albums/y208/tenaciousted/securedownload-13.jpg

Mini manu haha
http://i6.photobucket.com/albums/y208/tenaciousted/securedownload-1-3.jpg

Still not enough abs
http://i6.photobucket.com/albums/y208/tenaciousted/securedownload-2-4.jpg

boyharvey

08-27-2011, 04:39 PM

Good work everybody. Glad this thread is still breathing. There's still lbs to lose, let's go!!

sunchienlee

08-27-2011, 06:17 PM

juicydanglers

08-28-2011, 10:14 AM

I have been lurking since the beginning and everyone is doing such a good job!

I have a question I am hoping the BTK crew can help me out with.
Thanks to many of the advices I received from the BTK crew, I have been bulking since July 11. My daily calorie intake is based on my BMF as I eat 10-15% above what it displays. I aim to hit my protein and fat requirements then fill the rest with a combination of C, P and F.
My problem is that I have been slowly but surely making strength improvement at the gym, but I somehow have not seen any weight gain on the scale. I follow IF so my weight can fluctuate from 150lb to 157lb depending on the time of the day. But I weigh myself consistently on Sunday morning and I have not really made any weight gain.

My question is should I:
1) continue what I am doing since I am making improvement at the gym?
2) increase surplus to about 20% to try to see weight gain?

My muscles do look and feel fuller if that helps...

Thanks in advance,

Lawrence

hey lawrence, umm well i noticed that your more bothered about hitting your fats for the day then carbs, although there's no set amount for carbs really they are more important for the bulking phase than fats, if you dont get enough carbs you can expect to have diminished results from what ive read on this site in the past year, something about carbs being much better at synthesizing the protein or something like that than fats so you'd want plenty of carbs

i may have my science screwed up but for bulking id keep the carbs mod-high and dont place as much emphasis on the fats

calories are trial and error, if you havent gained weight after weeks up cals by 10% if after another 2 weeks you still havent gained weight up by another 10%, also make sure to take into account that some days your calorie intakes will vary greatly just due to activity

some days i have lazy days of doing nothing and other days im burning 1000+ cals in a mental day of sport and what not

hope that helps somewhat

juicydanglers

08-28-2011, 10:30 AM

hey guys!

currently: 166

thats 13 pounds down in 10 1/2 weeks :)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/28/28876202/gallerypic/15fJfAsH3Ta9fU7lhaDiWXlBx5yAP0577.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/28/28876202/gallerypic/1DMlg4Kc4H36yb8ubZ9ovPMdCk7M0J1982.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/28/28876202/gallerypic/1nthg8Nvpx7OsibuaiLz8fOvpbhrsE188.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/28/28876202/gallerypic/1KSj63KVMedfAOOEk28SSkow1vXMM1910.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/28/28876202/gallerypic/1Lwqto9dbzPYl3hKKlqo6h8Dak710u989.jpeg

gunna cut till oct 1st will prob be low 160's when i finish, happy times :)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/06/14/28876202/gallerypic/12REH7U92Z2ZhoRp2xFyx6f2KDgHr876.jpeg

ill never let myself get this fat ever again, till next time everyone keep up the hard work!

canuck17

08-28-2011, 11:25 AM

Good progress Juicy! You can see those cuts coming in, looking much more defined! Keep @ it. Enjoy your humor on the threads and looks like you're doing woooorkk in the gym

juicydanglers

08-28-2011, 12:41 PM

thanks canuck, glad you like my random humor :D

viennafat

08-28-2011, 12:46 PM

Yes, juicy Dave!
Awesome progress, bro.

You truly are juicy.
(definite homo)

juicydanglers

08-28-2011, 01:21 PM

Yes, juicy Dave!
Awesome progress, bro.

You truly are juicy.
(definite homo)

proceed to insert mclovin's 'i got a boner!' gif :D

boyharvey

08-30-2011, 05:17 PM

Looks like I'm up today

Decided to change it up a bit, no workout just straight cardio. I will finish this cut strong!!!!

warmup 10 minute stretch

followed by an hour and a half of straight BBall running and sweating!!!!!

And to my surprise I weighed in at 200.8 lbs
http://i223.photobucket.com/albums/dd189/youngaharvey/DSCN0068.jpg

Almost there!!!!!

Now i'm approaching a crossroad. Keep cutting to 195???? Or start a bulk??? Any input is appreciated.

cobaltis

09-01-2011, 09:33 AM

Looks like I need a little BTK Guidance...

First I am starting with its not a lack of motivation. I will spend 2 hours a day 7 days a week if need be at the gym but...

I am losing direction I suppose...

So I was cutting, for me its easy, but I was most likely over training because I could generally only lift strong after a week off and then It seemed to get harder and harder. When I hit 182 Manu suggested focussing on a strength building routine. I started "Starting Strength" which I have done for about the last 4 weeks roughly. I started low and focussing on form. I tried to slow down weight loss per his suggestion, cut out cardio and change to about a 250 a day defficit instead of 500. I somewhat failed at that as I had a few party weekends in the last month.

Here I am at 187 again. No worries I can drop the fat. Sure maybe some is fat or increased water storage and my measurements are confusing as shyt to me, maybe its because I didnt repeat them in the same way as before... I think my legs and chest is firmer, but I seem to look larger around the waist in the mirror but perhaps its just less chest/hip fat causing it to look that way.

So I I dont feel like I have messed up, and I think I gained a little strength but I want to finish cutting. I got measured at 16% bf last night by a different trainer, where I was measured at 13% when I was about the same weight 2 months ago... I dont feel like I have put on near 3% bf but who really flipping knows. The hint of my abs is showing about the same as it was at around 182 if not better... These signs all point to good news except that measurement but its hard to shake it even when all else says its off...

So Direction:
I want to add cardio back in. I like Manu and many others want to be all around fit. I was noticing I was getting more winded lifting than I use to... I seem to have lost size all around... I also am not sure if I like such a low volume workout and was having some issues with squats yesterday. I did a high rep day monday for squats trying to perfect form as it started to slip around 190-200 lbs and was too sre/stiff yesterday to squat right or low enough so I mostly used the bar or 100lbs squatting to just try and stretch everything out and an intense stretching session before and after...

Anyway I am wondering what you guys think, stick to starting strength routine (high intensity low rep 3 days a week 2 workouts alternating back and forth) or go to something like Manus 3 day split he started on for 2 years or go to something like madcow 5x5 which is supposed to be an intermediate routine when you cant progress every time you hit the gym anymore on starting strength.

I know I want to get back to cutting though. I know I am not too far from 10% even if I really am at 16%, it wont take that long. I have been cutting for the last 2 years so whats a few more months. I think with 15-30 min cardio after workouts and 2 cardio days a week eating 200+ protein and a 500 defecit I should be able to eat enough to promote some strength gains but maybe I am wrong I know it wont be optimal. Anyway I am noticing a lot of other things are weeker since going to this routine compared to the 5 day split I was on before... I had a lot more volume and a lot more isolation lifts before... anyway let me know what you guys think. I know its long winded but I will add some pics soon of where I am at basically. Not sure you can see much of a difference from my last pics...

cobaltis

09-01-2011, 10:34 AM

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/09/01/37024362/gallerypic/1YT2Lhzn49CGzgB36qCQcn7ubdsxq30993.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/09/01/37024362/gallerypic/16e4KsdVLEmqFwuIsbiwaGMTNXfay0988.jpeg
Flexing abs

Left is from July, Right is from last Friday

I was talking to a personal trainer at the gym yesterday, he has good squat form so I was looking for a little feedback but he suggested going to 3 weeks light weight then 1 week moderate weight light being 15 reps mod being 8-12 for endurance and muscle size. I was considering it as if nothing else should be easier to hold good form... Let me know what you guys think. I will post this in my own log if you guys would rather respond there... Its in my signature.

SupaaJ

09-01-2011, 11:21 AM

cobaltis

09-01-2011, 11:29 AM

First off Juicy is kickin ASS in this cut! Way to bring it overseas brotha! Harvey also puttin in work, looking solid man and congrats on the continued fat loss. :)

Chad, I'd honestly keep on the 250 deficit track and keep hammering away on the weights and cardio. No magic tricks though, if you are out partying and it's affecting your cal intake and training? Something's gotta change. I'm not saying be a hermit, but I mean how bad do you want it?

I'd do Manu's 3 way split over SS all day everyday. SS isn't my cup of tea, I much prefer some balance to the rep ranges. 6-12 is a nice range you can adjust to on his 3 way split. I'd try and train 4x a week though for a bit higher frequency (so long as you are recovering properly on just 3).

Just. keep. at. it. Consistency breeds results brotha. :)

I agree with you. For the most part since SS doesnt have you wear yourself out I was ok doing squats everytime but my back is still weaker than my legs so around 200 I started to round my back a little when at the bottom... I think because my back was still recovering from previous ones. Seemed a bit sore/tight still...

I think I would rather add some volume back in for endurance etc I am thinking about 3 days lifting plus 2 cardio days, are you saying go with a 4 day lifting split? If so how would you split it? Before I was on a 5 day split so only lifting each muscle group as a primary lift once a week but it was overall too much for me to recover I think...

Again I am not looking for a secret trick or a magic pill, I am happy to work out as hard as it takes, I just dont want to overtrain and prevent myself from getting anywhere either. I will aim for the 250 defecit and see how it goes, but I am leaning towards switching to Manus 3 day split plus cardio days unless somone recommends something else.

SupaaJ

09-01-2011, 01:23 PM

cobaltis

09-01-2011, 01:38 PM

Not a 4 way split, training 4 days a week on a 3 way split. Like I said, more frequency.

You won't overtrain on anything near what you've posted, unless you don't eat or sleep properly. Just listen to your body.

I agree that I can handle a 3 way split with some cardio/activity days no problem... Unless you mean a 4 day lift, with 1 back to back a week. That may work, I used to do that then went to 5 days lifting. I just want to make sure if I am lifting each muscle 1 time a week that its fully repaired and ready for a big workout. (not worn out from being a secondary muscle from other days. Here I get torn from pushing myself but living in a state of fatigue didnt do me any good before. That is why I have been considering Manu's 3 way split for a while to make sure I have that solid base first.

I was trying to lift in the amount of sets Manu was and spinning wheels. That is what I was referring to when I said I was over training. I kept trying to add more sets to push myself to get better results. I guess I just need to figure out how to push myself harder with more weight instead.

The Solution

09-01-2011, 01:38 PM

The Workouts

Lower:

Squats:

135 x 15
185 x 12
225 x 10
255 x 5 ( 5 Sets )
225 x 10
185 x 12

DB RDL's:

50's x 15
60's x 12
70's x 10
100's x 5 ( 5 Sets )
70's x 10
60's x 12

Leg Extension: (3 Second Negative)
150 x 12 (3 Sets)

-- Superset --

Seated Leg Curl: (3 Second Negatives)
90 x 12 (3 Sets)

Seated Calf Raise:
2 Plates x 12 (3 Sets)

-- Superset --

Leg Press Calf Raise:
3 Plates/Side x 12 (3 Sets)

* Best leg session to date, MMC and TUT are becoming better every session.

Upper Power:

Warm Up's Excluded --

Incline DB Bench:
95's x 5 (5 Sets)

Lat Pulldown:
180 x 6 (PR)

Nautilus Chest Press:
2 Plates + 25/Side x 15, 10 , 7 RP

Low Cable Row:
120 x 11, 7, 4 RP

Standing Military Press:
155 x 8 (PR) *BW is 157*

Smith Close Grip Bench:
225 x 12 (2 Sets)

DB Curl:
30's x 12 (2 Sets)

* Hit a solid workout with a new workout partner (Matt a Football player from Rowing University in NJ) He was an all american football player from where I am student teaching. Great motivation and awesome Spot in the gym. Looks like I found a solid workout partner!

Shoulders & Arms

Smith Upright Row:
95 x 15
105 x 12
115 x 10

Skullcrusher:
105 x 15
115 x 12
135 x 8

DB Hammer Curls:
30's x 15
35's x 12
40's x 10

Rear Delt DB Raise:
10's x 20
12's x 15
15's x 12

Tricep Pressdown:
70 x 15
80 x 15
90 x 12
Just like in this video:
http://www.youtube.com/user/BorgeMyR#p/u/4/wfBIR2Xik_w

EZ Bar Curl:
50 x 15
60 x 12
70 x 10

DB Lat Raise:
10's x 15
12's x 15
15's x 15
Like in this Video:
http://www.youtube.com/user/BorgeMyR#p/u/11/utmC52t6id4

DB Shrug:
100's x 15 (3 Sets)

* Incredible focus on MMC and TUT left the vascularity off the charts.
** Met a workout partner that is a college football player that will be joining me on the weekends. Great motivation and a good push in the gym.

http://i688.photobucket.com/albums/vv241/LayzieBone085/IMG_6747.jpg

Food Porn

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_2810.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_7702.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_8128.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_5150.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_0270.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_9604.jpg

cobaltis

09-01-2011, 02:04 PM

Bob you look angry :) but keep killin it man

canuck17

09-01-2011, 02:09 PM

lookin large Bob! And shredded! Foodpron is spectacular as usual...
Whatever you're doing is working! Keep @ it! And hopefully the workout partner works out, because your lifts could really benefit from the friendly competition and spots if so!

boyharvey

09-06-2011, 08:14 PM

This thread is dying........ Here is my bid!!

Warm up stretched 5 minutes

Barbell bench press 135 5 reps 1 set
185 5 reps 3 sets

Dumbbell bench press 60's 8 reps 3 sets

Seated military press 25's 8 reps 3 sets

Shoulder shrugs 205 15 reps 2 sets
135 30 reps 1 set

Triceps kickback 20's 8 reps 3 sets

Triceps V-bar pull down 100 10 reps 3 sets

Seated calf raises 135 15 reps 3 sets

Leg press calf raises 270 20 rep 3 sets

Pic from
http://i223.photobucket.com/albums/dd189/youngaharvey/DSCN0075.jpg

Back at it Thursday, Keep killin it BTK!!

viennafat

09-07-2011, 09:46 AM

Great job everybody!!

Damn, I forgot to post on Monday so here goes.

Lost about 1lb from last week.
Weight is coming off kind of slow, but it is coming off. At least I don't have to worry about muscle loss or strength issues.
Seeing improvement in the mirror which is the most important.

A recent session, nothing too spectacular:

Shoulders & Traps

Damn shoulder is acting up again. (will be seeking therapy soon) Pressing and front raises are uncomfortable.
So this again is a little bit of a toned down shoulder session.

Seated Lateral Raises
25lb Plate - 18 reps
37.5lb DB - 13 reps
37.5lb DB - 11 reps
25lb Plate - 17 reps

I've really gotten the hang of the 25lb plate.
Will try 35lb plate again soon.

Arnold Press
Used light weight.
42.5lbs - 3x12

Behind the Back Resistance Band Lateral Raises - Standing
13 reps
13 reps

BB Shrugs
185x15
225x15
255x15
265x15
285x15
255x15 <- drop set

Traps were tiiiiiight.
Today was able to hit 15 reps on all sets.
Weights will need to increase next week.

Some food pics:
http://i.imgur.com/hvGxv.jpg
http://i53.tinypic.com/x3s9di.jpg

The Solution

09-08-2011, 08:52 AM

Fellas,
My time cutting has ended and I have been rebounding. I do not think I will be getting any leaner as I add back in calories, but i will still keep living the BTK lifestyle and killing it every damn day! Pick up where I left off and keep doing the damn thing. Remember keep the big picture in your mind and keep pushing to get there.

Ill be lurking!

boyharvey

09-13-2011, 08:33 PM

Workout today

stretched for about 5 minutes

Seated rows 80 10 reps 5 sets

Seated leg curls 120 10 reps 5 sets

Alt bicep curls 25's 20 reps 5 sets

Leg press 180 10 reps 5 sets

BW hangs- 60 seconds
2nd time 60 seconds

Bball 1 hour

juicydanglers

09-24-2011, 04:05 PM

hope everyone got on/is doing well with their cuts

congratz to bob, you look sik man good for you

moi has currently lost about 17 pounds in 14 weeks, dont have a set date as to when i will stop im just going by the mirror at the moment n the mirror sais i still have love handles :D even if their not what they used to be!

anywayz keep it safe, keep it sexy!!

boyharvey

09-27-2011, 06:37 PM

Workout today

Dumb bell bench press 50's 8 reps 1 set
65's 8 reps 3 sets
50's 8 reps 1 set

Tricep Bar pull down 70 10 reps 5 sets ( 1,2 count at bottom)

Seated calf raises 90 25 reps 5 sets

Smith machine shoulder shrugs 135 15 reps 1 set
225 15 reps 3 sets
135 15 reps 1 sets

Weighted dips BW + 25 plate 8 reps 3 sets

BB ball 15 minutes

Back at it Thursday.

Check out my log!!!!!!
http://forum.bodybuilding.com/showthread.php?t=135246881

Jonesy08

10-01-2011, 10:08 PM

Ok so I have decided to use this thread as a 'test run' for maybe starting my own journal in future. Hope that's ok with you guys? :D

About Me
I'm 31, happily married with a near 2 year old daughter (she turns 3 next month) and another on the way. Used to be a decent athlete in high school (rep player for bball, Rugby, Tennis and cross country) and used to be in great shape.
I manage a successful company in a health related field which takes up a lot of my time and I have to do a fair bit of travelling for my job which can sometimes interfere with my training.
Went to University where I studied business and got fat and lazy. Settled down with wife and got nice and fat. Lurked the forums but always fell through in terms of consistency and diet. Finally got my act together in the last year.
Dropped a solid 35lbs and then injured my left leg (tear in calf muscle). So in the last 4 months or so I haven't been doing much cardio or leg work and have been eating around maintenance but have been lifting consistently (haven't missed a training session in 3 months). Leg is pretty much all healed up now so its time for me to put up or shut up and do a nice solid cut in time for the Aussie Summer. I basically have 3 months to drop this last bit of fat then hopefully it's long slow bulk time!!

Training
I work out at home and have a power rack with cable attachment and a bunch of Hex dumbells from 10kg up to 25kg (need to get some more but I do have adjustable DB’s as well to go heavier). Because of my having to travel pretty regularly for work to places where I don’t have gym access I train 7 days per week while I am at home then just have recovery days when I travel for work.

My current split is:
Chest
Back
Tri’s
Bi’s
Legs
Shoulders
Abs / Core

I get up at 5am to lift to get it done before my daughter and wife get up so I can be there to help get ready for the day. My wife also works nearly full time so life is hectic but I wouldn’t change a thing. :D For this cut I am adding in 45mins of cardio post workout so I have pushed it to a 4.30am start to get this done.
Because I lift at home my access to some equipment / weights is a bit limited so I generally stick to lower weight higher rep 10-15 rep schemes.

Nutrition
Kinda unorthodox but I am following a program that a good buddy of mine used with great success. I basically go really low cal (40/40/20 macro split) 5 and a half days per week 1500 cals per day then I have a cheat meal to eat at maintenance Friday night then have a sort of ‘cheat day’ on Saturday where I eat above maintenance but like always try to hit the macro goals.
Mon: 1500 cals
Tues: 1500 cals
Wed: 1500 cals
Thurs: 1500 cals
Friday: 2500 cals
Sat: 4000 cals
Sun: 1500 cals
This averages out to 2000 cals per day and I like it because it allows me to let my hair down a bit on Friday night and on the weekend when I’m spending time with the family etc but allows me to have solid fat loss during the week while I’m busy.
I have used IF to great success in the past but at the moment I have 3 square meals per day (usually pro oats for breakfast, 250 grams of chicken breast + broccoli for lunch then a variety of things for dinner plus a protein shake.

Supps
Currently I used Xtend intra workout, Dymatize Vanilla Protein powder, a multi vitamin and fish oil tabs and have ordered a pre-workout supp from bb.com that should arrive soon.

I love following the journals of fellow BTK'ers like Manu, Justin, Tom etc and they provide daily inspiration and motivation and I am using this to hold myself accountable to make sure I don't go back to my old ways and be the best man I can be.
I love this lifestyle and how I feel so sticking with it won't be a problem but I just wanna keep it somewhere to see how I go sticking with a journal.

I will weigh in every Friday morning and my starting weight is 95kg (209.4lbs)

LETS DO THIS

Jonesy08

10-01-2011, 10:39 PM

I hate to start on an arm day but that's what I did today so I'll post it up anyway....

Please note I'm weak as fuk compared to a lot of you but I am improving every day and will catch you BTK beasts one day!!!

Sunday 2nd of October: Biceps

A8SgeabeEdI

Getting my Bro on. :D

1. Cabel curls 20kg x 12 reps x 4 sets (it's hard to know how heavy it actually is because the cable mechanism has a weight even when unloaded but I'll just put the weight I had on there to keep tabs on it.)

2. Alt DB curls 12.5kg x 12, 15kg x 12, 15kg x 12, 12.5kg x 12 - ultra slow controlled reps really focusing on the contraction.

3. Hammer curls 15kg x 10 x 4 sets

4. Concentration curls 10kg x 4 sets

16 sets, 1 min rest breaks, solid pump

Immediatley followed by

Cardio: 45 mins on treadmill at 6.5kmph (4mph) at max incline (450 cals burnt)

This journaling thing is harder than it looks. :)

Leg day tomorrow!!!

Jonesy08

10-02-2011, 02:05 PM

Monday 3rd of October: legs

Up at 4.30am and in the gym by 4.50am. Still getting my confidence back after the injury but had a few post injury PR's this morning so that was cool.

jv_mNs4tFT8

Training
1. Barbell Squat ATG
Bar x 15
40kg x 12
50kg x 12
60 x 10 (post injury PR)
60 x 10 (post injury PR)

Goblet squats (really get as deep as possible on these, looking to improve my flexibility so had my butt down to my heels with these)
25kg DB x 12 reps x 4 sets

DB Lunges
10kg DB in each hand x 12 reps per leg x 4 sets

SLDL - still getting my confidence on anything that stretched the hams and calves.
40kg x 12 x 4 sets

Calf Raises - really carefull with these
BW x 20 x 4 sets per leg.

All done in 40 minutes, best leg sessions since I have been back to training legs.

Cardio
45 mins at 6.5kph / 4 mph (no incline) 350 cals burnt

Nutrition
1583 cals: 157g protein, 158g Carbs, 33g fat

icdouble

10-03-2011, 09:11 AM

Ok so I have decided to use this thread as a 'test run' for maybe starting my own journal in future. Hope that's ok with you guys? :D

Mike, I doubt it should be a problem for someone as motivated as yourself to post your stuff here. Wish you nothing but the best in your journey to achieving your goals. Of course, I will be following along.

- Robert

Jonesy08

10-03-2011, 02:23 PM

Mike, I doubt it should be a problem for someone as motivated as yourself to post your stuff here. Wish you nothing but the best in your journey to achieving your goals. Of course, I will be following along.

- RobertAwesome thanks mate!

Just want to get in the habit of doing it for a while and see how it goes.

Tuesday 4th of October: Up at 4.30am and in the gym by 4.50am. This early morning thing is getting easy!

PKqVONrfffM
Shoulders

Training
OH DB shoulder press
12.5kg x 15
15kg x 15
20kg x 12 (reps PR)
20kg x 12 (reps PR)
20kg x 11
20kg x 10

Arnold press
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 11

Front lateral raise
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 12

Upright Cable Row
20kg x 12
20kg x 12
20kg x 12
20kg x 12

All done in around 45 minutes, solid burn!

Cardio
45 mins at 6.5kph / 4mph max incline - 450 cals burnt

Good session today, worked a great sweat! My body clock is well and truly adjusted to this early starts now. Yesterday some Australian states moved back an hour for daylight saving so my mobile phone alarm automatically moved back an hour so instead of it going off at 4.30 it was actually going to go off at 5.30am. My eyes popped open exactly at 4.30am without the alarm. :D Hopefully I can get to a point where I don't even have to bother with an alarm at all but I'll keep it on for now.

My plan is cut with 45 minutes weights / 45 minutes cardio per day until xmas then if I have done it right I'll be at a low enough bodyfat to start a clean bulk. Once I hit that point I'll slowly up the cals, lengthen the weight sessions and decrease the cardio and concentrate on building up my pathetic strength levels.

Jonesy08

10-05-2011, 01:37 AM

Today was basically abs / core work and a whole bunch of stretching, foam rolling type stuff to work out the kinks for 30 minutes followed by 45mins of cardio.

Back day tomorrow!

Jonesy08

10-05-2011, 06:23 PM

Up at 4.27am and in the gym by 4.50am

L53gjP-TtGE

Back day!

Training
Pull ups
BW x 6
BW x 5
BW x 5

I still suck at these but least I can do them now, couldn't do a single proper form pull up when I started.

Deadlifts

60kg x 12
80kg x 10
100kg x 6
120kg x 3 [PR]
130kg x 1 [PR]
130kg x 1 [PR]

I don't totally de-load the weight on the floor on these kinda Dorian Yates style. Honestly my main reason for doing this is I lift a home and my home gym
is on the 2nd floor over a fairly open stairwell and I have a long term concern that all the banging etc on the floor could over the years end up in some
structural problems. (srs) Also my wife and 2 year old daughter are sleeping not that far away so don't wanna wake up the whole house as well. :D
Doing them this way I have to use slightly less weight but still get a great workout and I'm not banging the weight down on the floor.

Barbell Rows
40kg x 12
50kg x 12
60kg x 10 [PR]
60kg x 10 [PR]
60kg x 10 [PR]

I only recently added the BB version of these to my sessions and been mostly focusing on form up until now. Time to start adding some decent weight to these!

DB Rows
30kg x 15
30kg x 15
30kg x 15
30kg x 15

No rest between sets just constant movement from left to right and back again. Sweating like crazy but need to up the weight on these!

Lat Pulldown
Did one long drop set with these to finish off with a good burn. I have no idea what the actual weight is because like I have said earlier the cable attachment itself
has a fair bit of weight but these are the plates I added to it.
50kg x 10 [PR] into 45kg x 10 into 40kg x 9 into 35kg x 10 into 30kg x 12.

Cardio
45 mins at 6.5kmph / 4mph - roughly 300 cals burnt. My treadmill seems to give me varying cals burnt totals for the same session....

Notes
Had a great time this morning and really enjoyed this session. I went through my training journal for the last months and added up the sessions and it said I had
lifted 43 times in the last 60 days. Finally achieved that consistency that is such a crucial ingredient to this whole thing.

I tried a pre-workout supp for the first time in years this morning. I tried a sample of 1MR (stands for 1 more rep) that came with my bodybuilding.com order and
I gotta say I was impressed! I wasn't jittery and it didn't come on too strong but it gave me great sustained energy throughout the whole workout and cardio.
I have a 50 day supply of a pre workout called Dark Energy there to try next, hope it's as good!

I gotta say supplements are SO cheap for you guys over there. I bought some Xtend here in Australia and it was $67 for 90 serves. In my order from bb.com that arrived
yesterday I got Sci fit BCAA's 1332 serves (not a typo, literally enough to last me years) for like $80 before shipping. I am now set for BCAA's for a long ass time!!!

viennafat

10-05-2011, 06:31 PM

Jonesy08

10-05-2011, 07:15 PM

Great stuff, Mike!
Nice sessions and lots of cardio.

Excellent deadlift PR today!

And I know exactly what you mean about trying not to wake up someone in the house when DL'ing. :D
It actually makes them harder because they have to be much more controlled. Not to mention that you dont want the BB going right through the fackin floor. :D

Awesome consistency, too! That is half the battle when it comes to results.
Keep busting ass!!

I also got some of those Sci-fit BCAAs. I dunno about you, but to me they tasted like sht. I got the grape one.
Oh well, I'll have to mix it with juice or something. (although it didnt mix well either)Thanks for chiming in Tom!

To be honest I haven't even tasted the BCAA's yet as I still had some xtend to get through but I though the price was amazing. Turns out I might have
1332 serves of something that may taste like shyte but I'll work something out. I'm such a tight ass when it comes to this sort of stuff I'll find a way to
chug it down even if I have to mix it with sugar free cordial or something. Waste not want not my old man used to say. :D Bit of a bummer to hear though
because Xtend is so damn tasty I sometimes drink for pleasure....I got some of the grape and some of the rasberry flavour so hopefully the rasberry is a bit better.

I'm sure you've read that post of Martin's on the leangains site about ****arounditis and I think I had a bad case of that in the past.

I finally came to a realisation that the things I were using as 'reasons' where actually just excuses.

Regarding the cardio I know some people hate it and others swear by it but for a natural endo like me I think it has it's place plus I actually enjoy it.
I throw on a movie (with subtitles so I don't wake the fam ;)) and just sort of zone out. I have been following the amazing cut of a poster on here called
babyslayer (http://forum.bodybuilding.com/showthread.php?t=119750831&page=97) where he has dropped a tonne of weight and is now looking
ripped and he does a LOT of walking (2 hours per day etc). I'm not going that far with it but if it helps my fat loss I'm willing to do it.

This read was pretty decent as well i thought (T-nation article alert!): http://forum.bodybuilding.com/showthread.php?t=119750831&page=97

viennafat

10-05-2011, 08:06 PM

PBateman2

10-05-2011, 08:20 PM

Who is this Mike dude? :D

Diggin that shoulder and back training sessions! SICK work. SICK volume. Nice selection of exercises.

I will follow and wanna see lots of consistency, PRs, and bloooooooood:D

You'll do it and then some. I know it.

TRAIN HARD!

Jonesy08

10-05-2011, 08:42 PM

^ Awesome stuff. Will check out the links.
Good strategy with the cardio. Keep it up, man.

I only tried the BCAA's once so far. So hopefully it's not as bas as I remember and your taste buds are a little more welcoming. :)

Hopefully. Maybe I'll half/half it with the xtend. Need to 'cut it' like a drug dealer. :D

Who is this Mike dude? :D

Diggin that shoulder and back training sessions! SICK work. SICK volume. Nice selection of exercises.

I will follow and wanna see lots of consistency, PRs, and bloooooooood:D

You'll do it and then some. I know it.

TRAIN HARD!

Thanks so much mate. Honestly your training and more important philosophy in life is inspiring as fuk and while I may be a long way behind some of you guys I'm gonna keep make progress every damn day.

Jonesy08

10-06-2011, 03:19 PM

In a bit of hurry today so will have to just log my training and GTFO

rJOsjP33nF4

Chest

I have the day off from work today. Should I sleep in???? NAH fuk that, took a teaspoon of cement and decided to harden the fuk up! lets do this!!!

Up at 4.30am, down a scoop of this pre-workout stuff I'm trying now called Dark Energy and into the gym by 4.50am

DB Incline press
26.5kg x 12 [PR]
26.5kg x 12 [PR]
26.5kg x 10
26.5kg x 9

DB incline fly's
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 12
REALLY focus on form and a deep stretch here, like a huge bear hug. Might up the weight next time but want to mainly concentrate on form for this move for now

Flat DB press
25kg x 12 [PR]
25kg x 12 [PR]
25kg x 11
25kg x 9

Flat DB fly's
15kg x 12 [PR]
15kg x 12 [PR]
15kg x 12 [PR]
15kg x 12 [PR]
Up'd the weight from last time and handled them easier than I thought. chest was fried getting nice and deep on these bitches....

Perfect push up's til failure: 8 stinking reps :D I just had nothing left, my muscular endurance is shockingly bad, one area I really need to improve on!!!

Cardio
45mins on half max decline at 6.5kmph / 4 mph - 400 cals burnt. I'm such a nerd, watched the new blu ray's of star wars while walking, love those movies so much (the older ones not the lame newer one, wish I could kill Jar Jar with my bare hand's etc / end rant).

WEIGH IN
First official weigh in after 5 days of my official cut

3rd of October: 95kg (209.4lbs)
7th of October: 93.6kg (206.3lbs)

Nice start there, I have a day at maintenance today (2.5k cals) then a high cal day tomorrow (4k cals) then back to my regular cutting cals for the rest of the week.

I tried that rasberry flavour sci fit BCAA Tom. Tasted like hot monkey anus (please note I am just assuming this is what HMA tastes like as I haven't actually sampled the taste myself :D). I'm going to try a one and one scoop mix of xtend watermelon and see if that improves things. Like I said I'm too cheap to just waste this stuff now that I've paid for it so I still drank the lot but it was nothing like the gift from heaven that Xtend is....

Also I tried the Sci fit pre-workout supp called Dark Energy this morning and it was pretty decent. Mixed well and tasted decent enough imo. I didn't notice a massive difference but I did have nice sustained energy throughout the workout then just died at the end

Busy as fuk today so I'm out. Have a great day people!!!

Jonesy08

10-08-2011, 10:43 PM

Yesterday was an off day and my higher cal day, felt good. My wife was away for 2 days so it was just my daughter and I getting some quality time all weekend.
Did the park a few times + swimming and playing in the back yard etc, the usual stuff a nearly 3 year old loves to do, good times:D

Back at it today and decided rather than have a seperate day for Bi's and Tri's I'd just combine them for an arm day and superset the fuk out of it.

Trained around midday today because my daughter was up at 5am this morning so I couldn't train then. Man it was HOT at midday, around 35 degress celcius in my home gym, sweat was pouring before I even fully started.

Arm day

mpaPBCBjSVc

Supersetted Cable curls with Tri pushdown
20kg x 12 20kg x 12
25kg x 12 25kg x 12
25kg x 12 25kg x 12
25kg x 12 25kg x 12

Alt DB curls with Bench dips
12.5kg x 12 BW x 12
12.5kg x 12 BW x 12
12.5kg x 12 BW x 12
12.5kg x 12 BW x 12

Hammer Curls with OH DB Extention
15kg x 12 25kg x 12
15kg x 12 25kg x 11
15kg x 12 20kg x 15
15kg x 12 20kg x 15

Concentration curls with Tricep Kickback
12.5kg x 12 12.5 x 12
12.5kg x 12 12.5 x 12
12.5kg x 12 12.5 x 12 then drop set of
10kg x 12 10kg x 12

Great pump and literally dripping with sweat, really got the HR up early and kept it there. 32 super sets + one drop set in around 45min-1hr I think roughly.

I had to run because we had a family bbq that afternoon. Had a great steak, some fresh fish, a mountain of this awesome asian salad and some home grown tomatoes in garlic and basil. Delicious!!!

When we got home from the bbq I did 45 mins cardio on the treadmill then went for a 20 mins swim to cool down. I great way to cap of a great weekend.

Leg day tomorrow woot!!! :D

Jonesy08

10-09-2011, 02:02 PM

Leg Day

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Quick write up

Barbell squats x 4 sets

DB Squats x 4 sets

SLDL x 4 sets

Calf raises x 4 sets

Pretty much all the same weights as last week. Still building up confidence in my leg workouts but feeling better each session.

followed by 45 mins cardio

Only slept for 5 hours last night (11pm-4am) but woke up fresh, great workout and while the cardio was a struggle at first I eventually found my groove and pumped it out. Back to low cal days now for the next 4 days.....

PBateman2

10-10-2011, 07:55 PM

Nice guns session and leg session! Cardio after legs...lotsa fun:D Good work.

No leg extensions or lunges?

Jonesy08

10-10-2011, 08:45 PM

Nice guns session and leg session! Cardio after legs...lotsa fun:D Good work.

No leg extensions or lunges?Thanks man. It's funny you mentioned lunges as this is literally the only leg session I've done without them in a while, just didn't do them this day for some reason, definetly one of the staples.

I'd love to do leg extentions but seeing as I lift at home and don't really have room for a leg extention attachment to my setup I have to stick with barbell and DB work.

This is a pic of my gym setup in my old house:

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/25/53474/gallerypic/1P6fpYoWPcWZsY0YfsTMT26jPdbV91077e.jpeg

Jonesy08

10-10-2011, 09:31 PM

I think I'm going to keep the training posts short. Nothing I lift at this stage is really worth mentioning weight wise so I'll just keep posting short descriptions of my sessions to keep myself accountable and I track everything in detail in my gym journal at home.

This morning was shoulders + cardio (45 mins)

OH press x 4 sets
Arnold press x 4 sets
Side Lateral raise x 4 sets
Upright rows x 4 sets then a triple drop set Tom (Braggs) style for a sick burn to finish.

I am really noticing my body adjusting to this less sleep thing. The old me used to sleep 8 hours per night but was always tired and lethargic. Now I sleep usually 5-6 hours most nights and am doing 1.5 hours of training most days per week and I have great energy all day and am hardly tired until just before bed time then I'm out like a light as my head hits the pillow. Feels good man. :D

juicydanglers

10-11-2011, 07:30 AM

canuck17

10-11-2011, 12:53 PM

Personal lifts are irrelevant bro.

As long as you are PERSONALLY progressing and improving on your previous lifts than you're doinitrite/10.
Don't worry about what others are moving and what works for them. Keep killing it the way you've been and things will only get better.
J & Manu always say consistency is the most important element... it's true. Either in nutrition or training... be consistent and reap the benefits.

Jonesy08

10-11-2011, 04:01 PM

hey i did not notice this!

mike with the training takeover!!!

hey look at me?! most of my lifts arent worth mentioning but i log em anyway to show my progress and also to create opportunities for me to fulfill my role as the btk jester, i deont really care if someone doesnt lift ridiculous weight, i care if there gunna end up lifting ridiculous weight :D

Personal lifts are irrelevant bro.

As long as you are PERSONALLY progressing and improving on your previous lifts than you're doinitrite/10.
Don't worry about what others are moving and what works for them. Keep killing it the way you've been and things will only get better.
J & Manu always say consistency is the most important element... it's true. Either in nutrition or training... be consistent and reap the benefits.Thanks for the input fella's, really appreciate it.

This morning (4.30am) was an off day but I still did 30mins of stretching plus some ab / core work then 1 hour of cardio. Gotta trim the fat!!!

Jonesy08

10-12-2011, 03:39 PM

Gotta love a song called Droppin Plates. :D

vpL2sWLwEtU

BACK DAY!

Up at 4.30am and in the gym by 4.50am.

Chin ups - slowly getting better at these, form is much better than before getting head way above the bar.
BW x 6
BW x 5
BW x 5

Partial Dead lifts - Bar just grazes the floor but never deloaded before going back up again.
60kg x 12
80kg x 10
100kg x 8 [PR]
100kg x 8 [PR]

Barbell Rows
60kg x 10
60kg x 10
60kg x 10
60kg x 8
Want to hit 60x 12 x 4 sets then will up the weight

DB Rows
26.5kg x 15
26.5kg x 15
26.5kg x 15
26.5 x 15

Accidentally went lighter on these this time, upping this weight next time on this one

Lat pulldown
40 x 12
40 x 12
40 x 12
40 x 12
Very slow controlled rep's here, trying focus on that MMC. Upping to 45kg next time.

Followed by 30 mins cardio at 6.5kmph / 4pmh.

Not a bad session today considering it is my fourth consecutive low cal day. Will be eating at maintenance tomorrow then my refeed day the next day, can't wait for the extra food!

I need some advice on deadlift's fellas. I'm cutting pretty heavily (averaging 2k cal per day) so not expecting miracles strength wise but do want to improve my deadlift.

I'm currently trying to do a few warmup sets then 2 'heavy' sets and once i hit 8 reps for each I up the weight. Do you guys think that I am better off going heavier with less reps (3-5)or should I go higher rep (8-15) with lighter weight or just stick with what I'm doing with somewhere in the middle?

canuck17

10-12-2011, 04:57 PM

Jonesy08

10-12-2011, 05:38 PM

Disturbed is a blood flower... Have a hard time not raging out and literally smashing weights when listening to it hahaha.

You chose some of the best back movements... In my opinion.
Doing real work & then some cardio. Keep killing it!Thanks Ryan!

I've noticed from your journal you are a Metallica and Pearl Jam fan amongst others. greattasteinmusic/10

I literally listen to just about every type of music (except country) but it's usually metal or the heavier stuff that I prefer while lifting.

For me it's:

Lifting: Metal: Metallica / Disturbed / Rage Against the Machine / Breaking Benjamin / Tool etc

Cardio: Hip hop / techno: Kanye / Nas / Jay / Early Lil Wayne / Wu tang / skrillex

I hadn't really listened to much techno / dub step etc at all until I started visiting some of the BTK journals like Braggs and Supa J and actually don't mind it now.

AWD_TURBO

10-13-2011, 06:53 AM

How did I miss this!?

Jonesy, if you like metal when lifting I suggest listening to some of these bands:
Inhale/Exhale
Vanna
Underminded
Every Time I Die
A Skylit Drive
Underoath
Comeback Kid

Jonesy08

10-13-2011, 03:28 PM

How did I miss this!?

Jonesy, if you like metal when lifting I suggest listening to some of these bands:
Inhale/Exhale
Vanna
Underminded
Every Time I Die
A Skylit Drive
Underoath
Comeback KidHey Thanks Adam! I'm always looking to expand my music collection so thanks for the suggestions. Will check them out this weekend!

Had another weigh in today and it didn't show much difference:

3rd of October: 95kg (209.4lbs)
7th of October: 93.6kg (206.3lbs)
14th of October: 93.5kg (206.1lbs)

Diet and training + cardio was nearly flawless this week so I'm not sure why the scale didn't drop more but not a single fuk will be given.

Off day today, got some serious DOMS in my back from yesterday which is kinda cool. I always get DOMS in my legs, arms and chest but never usually in the back so I'm kinda glad to feel. I know DOMS doesn't always mean you had a good workout but it's still nice when you do feel it sometimes imo.

juicydanglers

10-13-2011, 03:35 PM

ive recently got into rise to remain

ya know

bruce dickinsons kids band

this ones a doozie

qYmArUEpync&ob=av2e

also werewolf by everytimeidie is just well..you'll know if youve heard it

Jonesy08

10-13-2011, 03:40 PM

Thanks Dave I've got a nice list to research now. At work at the moment so can't listen to them now but will give them a listen.

Nothing gets me fired up to tackle a big lift like some heavy stuff...

tenacious707

10-13-2011, 04:58 PM

Jonesy ! Dude youve been killing it on the regular in here. Early morning workouts FTW.. Feels good to kill it early before the world gets up. Such a dope feeling. Keep hitting it hard!

Jonesy08

10-13-2011, 05:59 PM

Jonesy ! Dude youve been killing it on the regular in here. Early morning workouts FTW.. Feels good to kill it early before the world gets up. Such a dope feeling. Keep hitting it hard!Thanks man. I gotta long way before I get to your level but I'll keep putting in work and see where it gets me. Thanks for the support.

What's your name mate? Mines Michael / Mike

AWD_TURBO

10-13-2011, 06:01 PM

I wish I could pull myself outta bed at 5am to workout, only bad thing is that my first meal wouldn't come until 12:00 haha.

tenacious707

10-13-2011, 06:02 PM

Thanks man. I gotta long way before I get to your level but I'll keep putting in work and see where it gets me. Thanks for the support.

What's your name mate? Mines Michael / Mike

Thats the great thing about bodybuilding its you vs you. I learned a long time ago to not worry about other peoples lifts and just continue to improve myself each day !! My names Ted. Nice to meet you Mike, fellow BTK representer!

tenacious707

10-13-2011, 06:02 PM

I wish I could pull myself outta bed at 5am to workout, only bad thing is that my first meal wouldn't come until 12:00 haha.

When I work day shift I workout at 4am and my first meal is usually 11am or 12.. Its not really hard just takes a little getting use to.

Jonesy08

10-13-2011, 06:11 PM

I wish I could pull myself outta bed at 5am to workout, only bad thing is that my first meal wouldn't come until 12:00 haha.Yeah IF and morning workouts can be a little hard until you adjust. Since I have really stepped it up I've had to add breakfast back in because I was getting really dizzy after the training session.

Thats the great thing about bodybuilding its you vs you. I learned a long time ago to not worry about other peoples lifts and just continue to improve myself each day !! My names Ted. Nice to meet you Mike, fellow BTK representer!You know I was 99% sure it Ted but didn't want to look like a dick and get it wrong. :D

That's a great point, we are all at different levels of the journey which is irrelevant it's that we are striving to better ourselves each day that counts.

viennafat

10-13-2011, 06:30 PM

Jonesy08

10-13-2011, 07:20 PM

Nice work, Mike!
Dont worry about the scale. I bet next week will be a good one. Happens to me all the time.

I think Im going to follow in your footsteps Mike and try some early morning training.
You have inspired me.

So dont be surprised if you get a hospital bill in the mail. :D

Remind me, before you switched to this crack of dawn training, what time did you usually work out?

Dude, you should totally start your own log.I used to train after work like you Tom.

I'd finish at 5pm, pick my daughter up from day care then lift from 5.30ish-6.30pm. It was alright but my wife wasn't a fan of having to prep dinner every night by herself (plus we couldn't do the usual 'so how was your day' thing which me both enjoy) and it really cut into the limited time I had to see Amber (my daughter). I would finish lifting by 6.30pm and my daughter would be in bed by 7.30-8pm so i really felt bad missing that time which is one of the reason I was inconsistent with my training. Moving my training to early AM has made all the difference in the world for me.

Like I have said before I have never been a morning person and tried a few times unsuccessfully to become one but now I have managed to crack it there's no going back. If you are thinking of doing it maybe give it a test run for a month because the first week or two can be tough but it really does get easier after that and now I doubt I even need the alarm (but i still use it anyway just in case). A few very quick tips I'd give you that have helped me when switching to morning training:

1. Set your alarm and put it on the other side of the bedroom. If it's right next to you it's too easy just to say fuk it and turn it off and go back to bed.
2. Get up at the same time even on the weekends - this was huge for me and a big reason why I think it worked this time. You really need to permanently adjust your body clock so a big sleep in on the weekend would throw me out of whack again.
3. Get your gear (shoes, training clothes etc) ready the night before. Remove obstacles because at first it's easy to look for excuses why not to do it.
4. (personal preference) I take a pre-workout supp or a caffeine tablet as soon as I wake up. This way I couldn't go back to sleep even if I wanted to
5. Do a bit of warm up cardio (5-10 mins) to get the blood flowing. You might be a bit cold and stiff at first and your CNS needs some waking up. That means you might have to use that treadmill of yours. :D

Yeah I have thought about doing my own log but I figure I am a BTK member who is cutting and this is a BTK cutting thread so it suits me perfectly for now. Maybe once I hit my goal weight / bf I'll do a log for my bulk or something. It really is addictive stuff and helps keep me on the straight and narrow.. :D

viennafat

10-14-2011, 05:19 AM

^ Awesome advice! Thanks, brah.

Your circumstances are much like mine.
I usually start at 4:30 and go until 5:30pm (more or less).
That gives me just enough time to get upstairs for dinner an then there's the whole mad rush for bath time and putting the kids to sleep.
But if something comes up at work, then I'm screwed. I either have to postpone training or make it shorter. And I just dont like that stress.

I will try it out soon and let everyone know how it goes.

AWD_TURBO

10-14-2011, 05:41 AM

When I work day shift I workout at 4am and my first meal is usually 11am or 12.. Its not really hard just takes a little getting use to.

Yeah it would take some time getting use too.

Jonesy08

10-14-2011, 08:03 PM

cool give it try and see how ya like it (the early lifting).

Today was saturday, I was out late last night at a basketball game with free box seats so I guess I should probably take it easy?

Then I was like http://www.operationsports.com/forums/avatars/avatar4110_4.gif Fuk that! Lets do work. Up at 5am (slept in!) and in the gym by about 5.30am

GFM1jAGKfHM

j1QWtgPgqZg

Chest day

Incline DB press
26.5kg x 12
26.5kg x 12
26.5kg x 10
26.5kg x 10

(increase in reps)

Inclines Fly's
15kg x 10 [PR]
15kg x 10 [PR]
15kg x 10 [PR]
15kg x 10 [PR]
Decided to up the weight on these and found them easier than I thought I would. Good deep stretch.

Flat DB Press
25kg x 13 [PR]
25kg x 12
25kg x 11
25kg x 9 - nearly dropped the DB on my face trying to eek out that last rep, not smart! :D

Flat DB Fly's
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Still sticking with this weight for a while longer, love it as a slow controlled finisher.

Pushups - 8 stinking reps - chest was gone.

Cardio 45 mins at 7kmph (4.3pmh) - I'm getting fitter so upping the cardio speeds as well. 450 cals burnt.

Pretty solid session overall. I took 2 scoops of my pre-workout supp this morning which is twice what I normally do and man I was humming like Apu off the Simpsons for the first half an hour :D:

bz3fWAtOMV4

Today is my high Cal day (4k cals) so I have some awesome food lined up and am going full carnivore with BBQ Lamb ribs for lunch and a nice Roast Pork for dinner.

Outside the gym
I've decided to add a little bit where I just rap about life etc. Last night I got free tickets to an NBL (Aussie national comp National Basketball League) game between my Townsville Crocodiles and the Cairns Taipans (our nearest rival). the tickets were free and we were court side literally right behind one of the baskets. It was pretty freaken awesome and included free drinks both before and during the game and free food during the game. I had eaten before I went and had to drive so i didn't eat / drink much and only had 3 light beers spread over about 3.5 hours but it was still a top night.

In unrelated news my father-in-law (a really top bloke) recently had surgery for prostrate cancer and it all went great! The Prostrate was removed and no more cancer in the surrounding areas so he didn't need radium for now which is great and should be on the road to recovery. He's still in the hospital for another few days and we have been visiting him each day but despite the scare he's in great spirits and the family is over the moon! Get yourself's checked fellas once you hit middle age!!!

Jonesy08

10-16-2011, 06:11 PM

Arm Day

Up at 4.30am and in the gym by 4.45am.

4smim2MNvF8

Chin ups
Going to start doing this on both back and arm day so I can improve my pathetic numbers

BW x 6
BW x 5
BW x 4

Cable Curls
22.5kg x 12
22.5kg x 12
22.5kg x 12
22.5kg x 12

PR in weight but a bit too much body english on the last few reps of each set. Need to improve that.

Tri pushdown
22.5kg x 12
22.5kg x 12
22.5kg x 12
22.5kg x 12

ALT DB Curls
12.5kg x 12
15kg x 10
15kg x 10
12.5 x 12

Bench Dips
BW x 12
BW x 12
BW x 12
BW x 12

Hammer Curls
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Once again need to control these better use less movement on the last 2 or 3 reps

OH DB Ext
20kg x 15
25kg x 12
25kg x 12
20kg x 15

The lighter weight actually feels better here, the heavier weight seems to put a fair bit of stress on my wrist.

Supersetted
Concentration curls and Tri Kickbacks
12.5kg x 12 and 12.5kg x 12
12.5kg x 12 and 12.5kg x 12
12.5kg x 12 and 12.5kg x 12
12.5kg x 12 and 12.5kg x 12

All done in about 45 mins

Cardio
30 mins at 7kmph (4.3mph)

I had to cut the cardio a little shorter than normal this morning as I am working about 1.5 hours drive away from home today and had to leave early.

Outside the Gym
There was a CRAZY electrical storm going on while I was lifting. It was very humid and I was drenched in sweat and the whole house was rocking with Thunder. I love these type of storms (as long as they don't damage my ****).

As I said I am working roughly 1.5 hours drive from home today and I just got an email saying there is a severe weather warning for the areas which includes flash flooding. Hope I can get home this afternoon!!!

You know something I just realised that I never knew before: If you highlight some of your text in a post then hit control - B it will automatically add in the [B] and [/ B] symbols rather than me having to type them. Everybody probably already knows that but I didn't so it's cool. :D

viennafat

10-17-2011, 06:33 AM

AWD_TURBO

10-17-2011, 06:42 AM

Sick work Mike! Fawk yes Rage against the machine!

I love storms too man! I always thought being a tornado chaser would be a hell of a job!

Jonesy08

10-17-2011, 11:24 PM

Nice work, Mike!!
Solid sessions. You're killing this early morning training.
I feel you on the chin ups.
I'm looking to improve my numbers as well.

Good news on the father in law. That's some scary stuff.

I hope you got to work ok.
But that must've been kinda cool to be training during a storm.
Thunder and lightning while you're inside attacking the weights.

Question: What time do you usually go to sleep?I usually go to sleep by about 10pm then get up at 4.30 so getting roughly 6.5 hours most nights. Seems to suit me fine, don't get tired in the afternoons much any more but I am out like a light when my head hits the pillow. It's kinda been even easier getting to sleep early lately because my wife is 4 months pregnant with our second child and she is tired alot of the time so she is sometimes falling asleep at 8 or 9 rather than staying up.

Sick work Mike! Fawk yes Rage against the machine!

I love storms too man! I always thought being a tornado chaser would be a hell of a job!Hell yeah that would be awesome. I wanted to thank you for those music suggestions Adam, some cool stuff there. Some of it's a bit too heavy for my tastes (like Vanna) but some of the other stuff is now in my regular rotation so thanks!!!

Jonesy08

10-17-2011, 11:43 PM

Tuesday 18th of September - Leg day

Up at 4.30am in the gym by 4.50am

For the hip hop heads
NE3MLDl-wJ8

ATG Squats
Bunch of warmups
50kg x 10
60kg x 7
70kg x 5 [PR]
80kg x 3 [PR]
90kg x 1 [PR] - only just got out of the hole at the bottom on this one!!!
70kg x 6 [PR] - beat my earlier PR, must have pussed out the first time :D]

Goblet Squats
20kg DB x 12
20kg DB x 12
20kg DB x 12
20kg DB x 12
Need to up the weight on these. I am literally as low as I can possibly go on these with my backside nearly hitting the back of my calves

SLDL Supersetted with DB lunges
60kg x 10 [PR] and 10kg DB's x 12 lunges per side
60kg x 10 [PR] and 10kg DB's x 12 lunges per side
60kg x 10 [PR] and 10kg DB's x 12 lunges per side
60kg x 10 [PR] and got half way through the lunges got dizzy as fuk and had to sit down. Seriously felt like my heart was gonna leap out of my chest and I was real dizzy. Despite some good progress I'm still an unfit tubby bastard so this might have been too much too soon for me. Lunges always destroy me but it's often my cardiovascular fitness that gives out before my strength. Might need to up the weight and drop the rep count on these or something or I probably just need to keep going and get fitter.

Single leg xalf raises
BW x 25
BW x 25
BW x 25
BW x 25

Cardio

Legs felt like jelly but I sort of caught my breath doing the calf raises so I said screw it and did 30mins at 7kmph and felt better for it. Seems to reduce my leg doms when I follow my lifting with cardio for some reason.

Outside the gym
I'm away for 2 days now with work and no gym access so won't be able to lift for a few days but it's all good. Can be a little tricking sticking to my cal goals while I'm away with work and have to rely on take away / restaurants for all my meals but that's not going to stop me. Will hit macros and get some cardio in both days then back into the gym for shoulders for Friday.

Life is good keep killing it guys and gals! :D

juicydanglers

10-18-2011, 12:26 AM

hammerin out the sessions here mike!

i hear ya on trying to fit everything in

no 24hr gyms for me! luckily im at a point where i have a of of free time :)

Jonesy08

10-18-2011, 12:53 AM

hammerin out the sessions here mike!

i hear ya on trying to fit everything in

no 24hr gyms for me! luckily im at a point where i have a of of free time :)make the most of that time Dave!!

Have you thought about a career it a fitness related job? It would be awesome to be paid doing something you enjoy I reckon...

viennafat

10-18-2011, 05:17 AM

Great leg session, Mike.
That was really good stuff.

I'm sure your legs were done for after all that.

AWD_TURBO

10-18-2011, 06:06 AM

Glad you liked that music Mike, I was just getting ready to ask about it.

If you like hip hop too, I suggest checking out Aesop Rock. Guys are amazing.

canuck17

10-18-2011, 06:23 AM

Legzzz before 5am.
BOOOOOM!

Jonesy08

10-18-2011, 03:23 PM

Yeah I am aware of Aesop Rock and his stuff. I heard him for the first time on one of the Tony Hawk games of all places. Need to get more though. Do you suggest any particular album?

I tend to prefer the less commercial hip hop rather than the usual "cars / money / hoes" rap for the most part though I do like Kanye and his massive ego and Eminem is always on the rotation.

Yeah got some serious DOMS this morning. Nothing too bad but every part of the leg is sore.

I'm staying at a motel in a small country town working at the moment and when I stepped out of the motel room this morning I kid you not there was a snake sitting about a foot from the door. I called the receptionist and they arranged for a wildlife person to come and take it away but I was pretty lucky because I could have easily stepped right on it. Bloody Australia and it's wildlife all over the place. :D

AWD_TURBO

10-18-2011, 06:34 PM

the whole "none shall pass" album.

tenacious707

10-18-2011, 06:41 PM

Hiphop cyphers and early morning sessions. My kind of shxt. Killing it in here Jonesy, the consistency is off the hook. Keep doing what your doing!

Jonesy08

10-18-2011, 07:39 PM

juicydanglers

10-19-2011, 12:36 AM

cos they dont wanna get 'bulky' :D

viennafat

10-19-2011, 10:48 AM

Thanks fella's!!!

Seriously I didn't know what I was missing out on before with not training. Life is just better when I lift regularly!! :D

It begs the question: WHY ARE MORE PEOPLE NOT DOING THIS!!!

THIS!
I'm kicking myself for not taking a go at this when I was younger.....
But at least I had the brains to start now rather than not at all.

cos they dont wanna get 'bulky' :D

AND THIS!

I had this very comment made to my face 2 weeks ago.
I literally bertstared.

juicydanglers

10-19-2011, 02:20 PM

man or woman??

ifmanwhynopunchtoface/10

Jonesy08

10-19-2011, 03:42 PM

THIS!
I'm kicking myself for not taking a go at this when I was younger.....
But at least I had the brains to start now rather than not at all.
Yeah def better late than never. That is one of my biggest regrets. In high school I lifted nearly every day, played a tonne of sport and was in great shape. I then got to university, started drinking and eating take away food 4 or 5 times per week and got fat and sloppy. I also met my now wife so I settled into a comfortable relationship and just basically let myself go. It pains me to think where I would be now if i hadn't stopped for those middle years and had kept on training and eating properly all that time but I guess you have to learn from your mistakes and have to move past it.

man or woman??

ifmanwhynopunchtoface/10Lol that is so true. Women are usually the worst but even some dudes believe that.

My buddy actually said "I don't want to look like some roided up juice head" when I asked him why he doesn't lift with me. Like if you do a few weeks of bench press and you'll explode in Jay Cutler status.....

I was like: http://4.bp.blogspot.com/-1j2TTLRLstM/Th5AS2JBjjI/AAAAAAAACbE/z7ifHd7p3Zw/s1600/KALEY+CUOCO+wtf+lol+salvosim+salvo+sim+lol+WTF+MEM E+POKERFACE.jpg

I'm still away for work so got up and did 40 mins of hill sprints near where I am staying this morning. Still got some doms in the legs but it was good to get the blood flowing and sweat pouring this morning....

AWD_TURBO

10-20-2011, 08:07 AM

viennafat

10-20-2011, 08:19 AM

man or woman??

ifmanwhynopunchtoface/10

Man.

did not punch in face cuz he's a relative. And a moran.

My buddy actually said "I don't want to look like some roided up juice head" when I asked him why he doesn't lift with me. Like if you do a few weeks of bench press and you'll explode in Jay Cutler status.....

Haha! lol
Exactly.

I actually had the same guy tell me: "Oh, you have protein shakes? No wonder you got bigger."

wtf! As if just taking in protein powder adds muscles.
All I said is that it's a little more complicated than that and walked away.

Cause its hard, takes time, people are lazy, society wants everything now and never wants to have to work for anything.

Agreed.
Most people dont have the willpower to stick it through and make the commitment.
I was like that in the past. Too lazy really.

Jonesy08

10-20-2011, 02:19 PM

^^^ all true. I can't hate too much cause I was that way myself. Glad I have made a change though!

This morning was shoulders. Pretty mediocre session to be honest. Feeling really tired and beat up.

OH DB Press
15kg x 15
20kg x 12
25kg x 6 [PR]
20 x 12

Arnold Press
12.5kg x 12
12.5kg x 12
15kg x 10
15kg x 10

Side lateral raise
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Upright Cable row
30kg x 12
30kg x 12
30kg x 12
30kg x 12

Cardio
45 mins at 6.5kmph / 4 mph

Like I said this session was a bit of a grind but I got through it. This is my last day of 5 consecutive low cal days so I kinda expect a bit of a drop in energy so looking forward to eating at maintenance for a few days. I guess without the bad sessions it's hard to truly appreciate the good ones.

Outside the gym
Man yesterday was a brutal day. Up at 5am for the hill sprints then at work I saw 17 clients in a row from 8.30am-3pm with no breaks then I had to pack up my gear and drive 5 hours through the rain to get home. Got home about 9pm, hit the hay by 10.30pm then up at 4am to get my training session in before a full day of meetings and training at work today!

Looking forward to the weekend though. some friends of ours who have a daughter who turns 3 this weekend and our family are taking the kids to the zoo. Should be a good day and my daughter is really excited. Been a long week so TGIF!!!

tenacious707

10-20-2011, 07:39 PM

Jonesy! I know the feeling when every set is a grind and you just dont want to be in there but you got through it. The feeling of completing a workout is better than not doing it at all. Props for sticking to the grind on low cals dude. Enjoy the family time and weekend!

Jonesy08

10-21-2011, 12:11 AM

juicydanglers

10-21-2011, 01:10 AM

props to you for sticking through it

i know all too well how rubbush it is lifting on low cals!!!!

have a good weekend buddy, im off to manchester tonight to see some friends

woop!

viennafat

10-21-2011, 05:55 AM

Holy shyt, that's a rough schedule and you're cutting.
That's amazing that you were even able to scrape yourself out of bed let alone workout.
You're definitely putting in the work, Mike.

Keep busting ass! You're going to have awesome results in the end.

and x2 about Ted's chinups.

tenacious707

10-21-2011, 06:19 AM

Thanks Ted! Yeah I guess not every session can be perfect.

Can I just add that with you doing BW + 90 on chins you are now officially my idol. As someone who sucks at doing them at just bw you doing them with that much added weight blows my mind!!! :D Awesome stuff man!

Thank you man, much appreciated. Ive come a long way though, I remember when I started I could barely do them bw. Hit them hard and often its only a matter of time !

icdouble

10-21-2011, 12:08 PM

Like I said this session was a bit of a grind but I got through it. This is my last day of 5 consecutive low cal days so I kinda expect a bit of a drop in energy so looking forward to eating at maintenance for a few days. I guess without the bad sessions it's hard to truly appreciate the good ones.

Outside the gym
Man yesterday was a brutal day. Up at 5am for the hill sprints then at work I saw 17 clients in a row from 8.30am-3pm with no breaks then I had to pack up my gear and drive 5 hours through the rain to get home. Got home about 9pm, hit the hay by 10.30pm then up at 4am to get my training session in before a full day of meetings and training at work today!

You must spread some Reputation around before giving it to Jonesy08 again.

Jonesy08

10-21-2011, 02:50 PM

Thanks for the support fellas! Means a lot!

Honestly I'm thinking of taking a week of as a de-load. I was just going through my workout journal before and It's been 3 months now without a break so I think I might just take a week off the gym to get out of this little funk. I've got a few little niggling injuries (pulled muscle just inside my right shoulder blade and left wrist has been playing up a bit) so i think it might do me some good. I'm still going to keep the cals at my low cutting levels for the week and keep up the cardio but just going to take a break from the iron.

Have a great weekend guys!

juicydanglers

10-23-2011, 01:49 AM

sounds good matey, 3 months is a long time with no break!

always feel like you can kinda tell when you need one cos your body starts slowly whining louder and louder

tenacious707

10-23-2011, 06:25 AM

canuck17

10-23-2011, 08:22 AM

Major work has been done in here Mike.
Taking the de-load and listening to your body will only make you crave smashing those sessions that much more!
Enjoy the rest, you've earned it.

PBateman2

10-23-2011, 11:52 AM

Outside the gym
Man yesterday was a brutal day. Up at 5am for the hill sprints then at work I saw 17 clients in a row from 8.30am-3pm with no breaks then I had to pack up my gear and drive 5 hours through the rain to get home. Got home about 9pm, hit the hay by 10.30pm then up at 4am to get my training session in before a full day of meetings and training at work today!
!!

SICK! BTK at its finest.

Enjoy the deload! You've been training hard. Bustin ass. You deserve it!

Jonesy08

10-23-2011, 03:23 PM

PBateman2

10-23-2011, 05:47 PM

^^^^ thanks gentlemen!

Ugh kinda fell off the cutting wagon on the weekend nutrition wise. Probably took in between 4k-5k cals both saturday and sunday and my stomach etc feels like crap today. I know some of you hardcore mofo's like Manu actually cut on those sort of numbers but for someone like me who's cutting on like 2k cals per day average it's a bit of a hit to the system. Need to get back to it today!!

Dont sweat it whatsoever. It happens to everybody.

It's all about consistency over time and just getting back on track. All that matters.

Keep up the focus and hard work, Mike!

Jonesy08

10-23-2011, 06:04 PM

Dont sweat it whatsoever. It happens to everybody.

It's all about consistency over time and just getting back on track. All that matters.

Keep up the focus and hard work, Mike!Thanks Boss.

Its that never ending thing where I drop the cals and all is going well and then I don't see any drop in the scale in 2 or 3 weeks and start to get frustrated. Just gotta keep slugging it out because I am noticing the physical changes and my wife is as well even if the scale isn't moving downwards as quickly as I would like.

canuck17

10-23-2011, 06:30 PM

Thanks Boss.

Its that never ending thing where I drop the cals and all is going well and then I don't see any drop in the scale in 2 or 3 weeks and start to get frustrated. Just gotta keep slugging it out because I am noticing the physical changes and my wife is as well even if the scale isn't moving downwards as quickly as I would like.

Unless you are trying to make weight... for a fight, bb weight class or something of the sort.

Then, Mirror>Scale urrrday.

tjwoody

10-23-2011, 06:41 PM

firstly how the heck did i miss this thread?! lol

Thanks Boss.

Its that never ending thing where I drop the cals and all is going well and then I don't see any drop in the scale in 2 or 3 weeks and start to get frustrated. Just gotta keep slugging it out because I am noticing the physical changes and my wife is as well even if the scale isn't moving downwards as quickly as I would like.

man, i am right with u. i got some weeks and i am such a b1atch to the scale i also use mirror and measurements, but at my present condition i feel scale is still a big indicator.

i did the whole more eats on the weekends too but found as long as i got right back with it on monday i was ok come friday. :)

Jonesy08

10-23-2011, 06:49 PM

firstly how the heck did i miss this thread?! lol

man, i am right with u. i got some weeks and i am such a b1atch to the scale i also use mirror and measurements, but at my present condition i feel scale is still a big indicator.

i did the whole more eats on the weekends too but found as long as i got right back with it on monday i was ok come friday. :)Lol yeah I can be a total woman (no offense intended) when it comes to the scale. It can get a bit depressing when you work your ass off for 2 or 3 weeks and you hop on the scale and the ****er hasn't budged an inch!

I tend to prefer to eat lower cal during the week then have refeeds on the weekend but I'm starting to think maybe I should try to stick to a strict daily total for every day of the week or try going lower carb or something to try and speed this thing along.....

canuck17

10-23-2011, 07:01 PM

Lol yeah I can be a total woman (no offense intended) when it comes to the scale. It can get a bit depressing when you work your ass off for 2 or 3 weeks and you hop on the scale and the ****er hasn't budged an inch!

I tend to prefer to eat lower cal during the week then have refeeds on the weekend but I'm starting to think maybe I should try to stick to a strict daily total for every day of the week or try going lower carb or something to try and speed this thing along.....

Hey man. I can totally see where your head is at from your few recent posts. In all honesty... ditch the thinking your developing. You said straight up you can see the changes your body is making, and your wife (an outside source who knows your body well) can see them as well. You are already eating a very low kcal intake... don't mess with it. You are getting stronger and leaning out (as you pointed out) so stick with it. Be persistent and consistent. Don't try and take some bogus shortcut that is going to lead to you losing lots of muscle or resorting to all out feasts because of how much you are under-eating. You need to realize that this is a long process that takes a long time to get good results. If it was easy, everyone would be SupaaJ lean or Manu jacked (and leanzz haha). You have come a long way in the recent months... but it seems you are expecting a miracle man. I just don't want to see someone with such drive and newly found passion drive themselves into the ground and begin to despise this fitness thing. As a friend, I am telling you to not go 'low-carb' or do anything drastic. Stick to the grind and perhaps limit your 'free weekends' to a cheat meal or 'free day' where you ballpark and don't count so precisely. Just keep to the grind, and keep doing what you are doing. I don't disagree with losing the 'entire free weekend' concept, but I just don't want to see you go down a slippery slope bro.

Backing you on whatever you decide, just my 2 cents.

Jonesy08

10-23-2011, 07:13 PM

Hey man. I can totally see where your head is at from your few recent posts. In all honesty... ditch the thinking your developing. You said straight up you can see the changes your body is making, and your wife (an outside source who knows your body well) can see them as well. You are already eating a very low kcal intake... don't mess with it. You are getting stronger and leaning out (as you pointed out) so stick with it. Be persistent and consistent. Don't try and take some bogus shortcut that is going to lead to you losing lots of muscle or resorting to all out feasts because of how much you are under-eating. You need to realize that this is a long process that takes a long time to get good results. If it was easy, everyone would be SupaaJ lean or Manu jacked (and leanzz haha). You have come a long way in the recent months... but it seems you are expecting a miracle man. I just don't want to see someone with such drive and newly found passion drive themselves into the ground and begin to despise this fitness thing. As a friend, I am telling you to not go 'low-carb' or do anything drastic. Stick to the grind and perhaps limit your 'free weekends' to a cheat meal or 'free day' where you ballpark and don't count so precisely. Just keep to the grind, and keep doing what you are doing. I don't disagree with losing the 'entire free weekend' concept, but I just don't want to see you go down a slippery slope bro.

Backing you on whatever you decide, just my 2 cents.Wow awesome post. Thanks so much Ryan!

I'll just stick with what I'm doing but yeah will cut it back to a few cheat meals on the weekend rather than a 'cheat day'.

I love the training side of things it's just the nutrition side where I let myself down. I just seem to put on fat so friggen easily that it's so easy for me to undo my hard work in the blink of an eye. Occasionally it makes me want to just say fuk it and go on a powerlifter style eat everything and get strong diet but I want to be lean dammit! :D

PBateman2

10-23-2011, 07:51 PM

^^^^X2! Excellent post, Ryan!

Mike you're gonna reach your goals. You WILL get lean. Time, patience, and consistency:)

You'll get there. I know it.

Jonesy08

10-23-2011, 08:06 PM

Thanks Manu. Rookie mistake thinking like this I know. It's definitely a weakness and something I need to work on.

tjwoody

10-24-2011, 06:01 AM

juicydanglers

10-25-2011, 11:43 AM

Jonesy08

10-25-2011, 04:04 PM

hey mike

getting frustrated on a 2000 cal cut

i

know

how

you

feel

!

in the 14 weeks i spent cutting on those kinda cals i went through so many times where i would stagnate and then seemingly overnight lose a loada weight, when it coes to cutting i really wouldnt trust the scales, i focused much more on tape measure

just remember theres no substitute for consistency and time as well as dat dere half time speech by yours truly

good luck sirLol thanks you cheeky Pom.

My body is stupid. For like 3 weeks I did everything as close to 'perfectly' as I could do. Hit my cal goals, lifted 5 or 6 days each week, 45 mins cardio each day etc and my weight didn't budge an inch. I take a deload this week and kinda slacked on my diet on the weekend and haven't done much exercise this week and I hope on the scale this morning and I'm down 2lbs. Fuked if I know what the hell is going on......

Jonesy08

10-27-2011, 03:28 PM

Ok so the DELOAD IS OVER!! Last few days were tough, really wanted to get back into it but thought the planned rest would do me good and it did. Niggling injuries gone and ready to do some work.

Ok so I have decided to do the complete Sheiko 29 beginners powerlifting program. I'm still a relative newb with all this and my strength sucks so a few cycles of this will hopefully move me in the right direction. I'm doing 3 x per week training as shown in the program and 3 x cardio on the off days. I'm following the program to the letter for squats / deads / Bench but will be adding in some extra's at the end of each session.

Man I was like a kid before Christmas this morning. I had set my alarm for 4.30am but woke up at 4.10 excited as fuk and couldn't get back to sleep so I just got up and got to it, in the gym by 4.40am.

Was in a hip hop kind of mood today and the shuffle on my ipod was reading my vibes and provided some great beats. First song that comes on as I step into the gym: BRING DA MOTHER FUKING RUKUS by Wu Tang, great way to kick things off!

cbfGkiecl2M

Ok onto the Sheiko! Today was bench and squat focus (all weights in KG's)

Barbell Bench Press
45 x 5
55 x 4
55 x 4
65 x 3
65 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Barbell squat ATG
45 x 5
55 x 5
55 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Barbell Bench Press
45 x 5
55 x 5
65 x 4
65 x 4
65 x 4
65 x 4

Overhead DB press
20 x 10
20 x 10
20 x 10

Side Lateral Raise
10 x 10
10 x 10
10 x 10

First day in the books and I enjoyed it. Nothing to difficult weight wise but I guess when your starting maxes are as low as mine then that is to be expected. In Boris Sheiko we trust!

I'm sure the program is just preparing my angus for what is to come. Total session took about 1 hour and 20 mins.

So good to be back at it..... :D

psychodiver9

10-27-2011, 03:37 PM

Just found this. In

viennafat

10-27-2011, 04:56 PM

Yes, Mike!!
Sheiko claims another victim.
Great job, man.

I'm expecting it will get harder the next week.
My first couple of Squat sessions were not too tough. But I see down the line it will get intense.

I also approve of the old school Wu-Tang joint.
I love the old Wu-Tang stuff!

tenacious707

10-27-2011, 05:26 PM

Mad props on the sick session. Wu tang will get anybody ready to smash.

Jonesy08

10-27-2011, 06:14 PM

Just found this. InAwesome, glad to have you! I just found yours and am along for the ride.

Yes, Mike!!
Sheiko claims another victim.
Great job, man.

I'm expecting it will get harder the next week.
My first couple of Squat sessions were not too tough. But I see down the line it will get intense.

I also approve of the old school Wu-Tang joint.
I love the old Wu-Tang stuff!
Yeah it was relatively easy but I'm sure there is more to come. It is a lot more volume than I'm used to but seeing as it's only 3 days per as opposed to my previous 5 or 6 I should be fine. I know it's not really suggested to cut while doing Sheiko but that's what I (and you) are do so bring it on!

I was thinking when get through this I might do it again but just up everything 10-20% depending on how difficult I find it near the end but will wait and see.

I know J mentioned he doesn't like following a structure setup but for a simple fool like myself I actually like that I can just look at the print out from the spreadsheet and do that, makes it simple for me to follow.

Mad props on the sick session. Wu tang will get anybody ready to smash.Hell yeah, Enter the 36 Chambers was actually the first CD i ever bought. I'd had hip hop cassettes before but this was my first CD. I still remember listening to it for the first time and it's still as awesome today. Rap's equivalent of heavy metal which really gets me fired up in the gym....

juicydanglers

10-28-2011, 12:49 AM

Lol thanks you cheeky Pom.

My body is stupid. For like 3 weeks I did everything as close to 'perfectly' as I could do. Hit my cal goals, lifted 5 or 6 days each week, 45 mins cardio each day etc and my weight didn't budge an inch. I take a deload this week and kinda slacked on my diet on the weekend and haven't done much exercise this week and I hope on the scale this morning and I'm down 2lbs. Fuked if I know what the hell is going on......

yeah weight doesnt really seem to move when you expect it to, but anyways after three weeks have you seen any diff in the mirror?

also how the hell are you doin that manys sets on a cut you crazy *******???

Jonesy08

10-28-2011, 01:44 AM

yeah things are progressing well. I certainly 'feel' better than I have in ages, mirror is getting slightly less repulsive and the wifey had made a few comments so it's all going well. **** the scales!

It seems like a lot of volume on sheiko when it's typed out like that but when none of it is to failure it's not as much as it looks. With that being said I am already feeling some slight doms and it's only been just over 12 hours so who knows. the next session has rack pulls and partial deads which I have literally never done before so I'm looking forward to it.

juicydanglers

10-29-2011, 09:50 AM

wifey mirin= strut+ feel good rest of day!!!

'oh what me nah, i mean well mb i dunno i havent really noticed hunny' :cool:

Jonesy08

10-29-2011, 07:25 PM

^^^ Lol. I actually said to my wife 'you mirin' but she had no idea what I meant. :D

Sheiko Deadlift focus

All weights in KG's

Deadlift to the knees
65 x 3
80 x 3
90 x 3
90 x 3
100 x 3
100 x 3
100 x 3
100 x 3

Chin ups
BW x 6
BW x 5
BW x 5

Alt DB Curls
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12

Deadlift from boxes aka rack pulls
70 x 4
85 x 4
100 x 4
100 x 4
110 x 3
110 x 3
110 x 3
110 x 3

This session was a bit shorter than last time and took about 50-60 mins to complete.

Having never done partials or rack pulls before this was something new for me as I've always just done full ROM deads but it was interesting to see the difference between the two lifts once you take the full momentum out that you normally have with the full ROM DL.

I've got some pretty decent doms in my legs, glutes, tri's and chest from the first Sheiko session which I guess is to be expected coming off a deload week and starting a new program but it's not too bad and definetely shouldn't slow down my training.

Outside the gym

Had a freaken awesome weekend. It was my daughters 3rd birthday so we had a bunch of family over. I spend half of saturday putting together a huge swing / play ground set and trampoline for my daughter then that night I had a big family bbq and few canadian club's with lime and soda water with my step-dad (a really cool guy who's been with my mum for nearly 20 years now). Got a bit sun burnt putting the play ground together and then having a long swim in the pool to cool down but not too bad. My daughter LOVED the playground so that was awesome to see and made my day even better. :D

One of the other audiologists from work is really sick at the moment so I have to fill in at 3 of her sites next week which means I'll be away from home nearly all next week and might have a hard time tracking down a gym (I'll be in small country towns mostly) but I'll find a way to keep this going. Loving Sheiko so far!!!

viennafat

10-30-2011, 07:33 AM

Jonesy08

10-30-2011, 03:31 PM

Great stuff, Jonesy!
Sheiko looking good.
Once the wife starts mirin, you know you're doing well.

Birthday weekend sounds fun. (it's actually my daughter's 2nd b-day in 5 days :))
I'm jelly of the sun burn (kind of). At this time of year over here I couldn't get sun burned if I slathered myself in oil and laid out in the sun all day.

Good luck with the busy work week.
(I have one myself this week)Thanks Tom! Yeah loving Sheiko so far. My whole body is a bit sore this morning but not in "oh crap i think i might have hurt myself" sort of a way more of "yeah I did some work and it feels good" kinda way. :D

Enjoy the birthday man! It really is a special time because it means so much to young kids whereas with us old buggers each birthday is kinda like meh who cares.

canuck17

10-30-2011, 04:44 PM

I really like the looks of that WO... good variety of movements. I'm interested to see where this goes for you!

PS, you got a sunburn this weekend... while, I had to scrape off frost off my windshield in the morning before driving to work. Efffff me.

Jonesy08

10-30-2011, 05:45 PM

Lol the only time I've ever even seen snow was when I went to Canada. donotwant/10. I'm a pussy when it comes to the cold. :D

Mind you skiing and snow boarding would be awesome fun by the looks of it and would more than make up for it.

With the sheiko I am just using what it says for deads / squat / bench then adding in a few accessory exercises to cover some of the other moves I want to get better at (like chin ups) or because I wanna get swole brocepz (like curlz). :D

So far I am actually surprised about the amount of doms considering I have gone from 5/6 days per week training to only 3 but the 3 is all the 'good stuff' and are longer sessions so I guess that means it's working.

On an unrelated note I did 1 hr of cardio on the treadmill this morning at 4mph.

Jonesy08

10-30-2011, 10:12 PM

Just found out that baby number 2 is going to be a boy!!! http://www.operationsports.com/forums/images/smilies/graemlins/woot.gifhttp://www.operationsports.com/forums/images/smilies/graemlins/woot.gifhttp://www.operationsports.com/forums/images/smilies/graemlins/woot.gif

Another little BTK'er to add to mix. :D

psychodiver9

10-31-2011, 01:38 AM

Congrats

AWD_TURBO

10-31-2011, 06:57 AM

Glad your on that sheiko train!

Big congrats on having a boy!

Jonesy08

10-31-2011, 12:24 PM

^^^^ Thanks fella's! As long as it's healthy i didn't really care if it was a boy or a girl but now I know it's pretty damn to cool to be having a boy. :D

I had to leave at 6am for work this morning so up at 3.30am (PR :D) and in the gym by 3.45 this morning

More Wu (lol at the clip - one of the best video clips of all time)
isumZjs3dKA

Sheiko Bench / Squats focus

all weights in KG's

Bench Press
45 x 5
55 x 5
63 x 4
68 x 3
68 x 3
73 x 2
73 x 2
68 x 3
68 x 3
63 x 4
55 x 6
45 x 8

Tricep pushdown
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Squat - ATG
45 x 5
55 x 4
55 x 4
63 x 3
63 x 3
I then supersetted each set of squats with single sided calf raises
68 x 3 and BW x 20 per side
68 x 3 and BW x 20 per side
68 x 3 and BW x 20 per side
68 x 3 and BW x 20 per side
68 x 3 and BW x 20 per side

Outside the gym
Damn got a crazy work week ahead of me. I worked out I'll roughly being doing 2000km (Just over 1200 miles) between now and Friday and I have 40 hours of client appointments with no breaks in four days. The whole week is basically like drive for 2 hours, set up, see clients all day, pack up, drive for 2 hours to a motel, rinse repeat. Gonna be a LONG week! :(

At least I have a 4 day weekend at the end of it! :D

AWD_TURBO

10-31-2011, 12:40 PM

Sheiko at 3:45am..... is this real life?

viennafat

10-31-2011, 12:54 PM

Jonesy you're crazy with your 3am start times. Who do you think you are? Manu? :D

Great job, buddy. You truly are killing it.
The dedication is awesome!

Congrats on having a boy.
Now the family is complete. :)

canuck17

10-31-2011, 02:45 PM

Holy chest.
Holy squats.
Holy Moly.
Awesome!

Jonesy08

10-31-2011, 03:46 PM

Thanks for the replies guys!

Lol I gotta admit I never thought I'd be lifting at that hour of the day either but I don't really have a choice at the moment. It's either at that time or not do it at all and I'm not going out like that. :)

You have a boy and a girl don't you as well Tom?

I'm loving this Sheiko program and despite finding it relatively 'easy' weight wise so far I think the true beauty of the program for someone still learning the ropes is simply that it makes you do lots of reps with weights a fair bit less than failure on the more complex movements. Kinda forces you to get your form down before it lets you progress which is exactly what I needed I think.

viennafat

10-31-2011, 04:09 PM

I know what you mean about Sheiko. I'm just interested to see at the end of the month if I'm stronger. If the answer is yes, then I'll be happy.

Yeah I have 1 and 1.
Boy is 3.5 and the girl 2.

psychodiver9

10-31-2011, 06:09 PM

I wish I had done something line that starting out. I'm just now going back and fixing my squat form

juicydanglers

11-01-2011, 01:21 AM

AWD_TURBO

11-01-2011, 07:23 AM

I know what you mean about Sheiko. I'm just interested to see at the end of the month if I'm stronger. If the answer is yes, then I'll be happy.

Yeah I have 1 and 1.
Boy is 3.5 and the girl 2.

lulz I wish I could count half birthdays still :)

Jonesy08

11-01-2011, 04:43 PM

hey congrats on the news mike thats awesome

when is the lil btk'er due????

that weekend sounded awesome, be honest now it wasnt just your daughter playing with all the stuff you set up, i know you got some playtime in!!Thanks mate. lol yeah you know I gave that trampoline a good workout. Unfortunately my big ass would probably break the swings or otherwise I'd be all over them as well. :)

lulz I wish I could count half birthdays still :)You still can. I personally like to refer to my age in months still. I just turned 375 months! :D

juicydanglers

11-02-2011, 12:48 AM

yeah i have a screaming lil rugrat too

her names sarah and she's 21:D

inb4aware/iseewhatyoudidthere

AWD_TURBO

11-02-2011, 06:54 AM

You still can. I personally like to refer to my age in months still. I just turned 375 months! :D

Only birthday I have left to look forward to is 25, when my car insurance drops haha

Jonesy08

11-02-2011, 04:47 PM

Only birthday I have left to look forward to is 25, when my car insurance drops hahaLol very true. :D

I'm on the road for work at the moment so had to go to a commercial gym this morning. First time I've set foot in a commercial gym in years and while it was overall a good experience I'll happily go back to training in my man cave at home.

Up at 5am and at the gym by 5.25am (it opened at 5.30am). There was one guy and one girl both waiting for the gym to open and I was like awesome I'll have the squat rack all to myself. The door's open, I pay to train ($15) and I walk into the weights room and I kid you not they have one squat rack and the guy is already set up doing barbell curls in the squat rack. I was like you have got to be ****ing kidding me. Anyway I decided to go do 10 mins cardio and after that and some stretching etc the guy had finished his curls so I had it all to myself.

I've had a couple of people ask to have some of the weights converted into lbs for you American's so I have done that on some of the lifts. Most weights will be in kg's except for the heavier ones which I'll list in both KG's and lbs.

hy17DWrjNT0

Sheiko Squat / Bench focus

Squat - ATG

45 x 6
55 x 5
63 (140lbs) x 3
63 (140lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3

Front Squats - first time doing these in ages, felt good though
45 x 5
45 x 5
50 x 4
50 x 4
55 (120lbs) x 2
55 (120lbs) x 2
55 (120lbs) x 2
55 (120lbs) x 2

Bench Press
45 x 6
54 x 5
63 (140lbs) x 3
63 (140lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3

OH DB Press
20 (44lbs) x 10
20 (44lbs) x 10
20 (44lbs) x 6 - not sure what happened here. mymuscleendurancesucksass.jpeg

Side Lateral Raises
10 (22lbs) x 10
10 x 10
10 x 10

Single legged calf raises
BW x 20 per side
BW x 20 per side
BW x 20 per side

I decided to take advantage of one of the clear advantages training in a commercial gym has which is the eye candy and did 30mins of cardio on the treadmill at 7kmph (4mph).

Suggested weights are real light on this program, maybe I underestimated my 1 rep max or something. Ah well I'll keep on going and see where it takes me. Form is definitely getting better i think and everything feels more 'natural' if that makes sense. I did the front squats with my arms crossed in front of me and that seemed to work ok, will stick with that style hand placement for now.

viennafat

11-02-2011, 07:04 PM

^ Nice!!!
That's a great session, Mike.

It's weird going to a commercial gym after training at home for so long.

lol @ the guy curling in the rack.
One of the reasons I love training at home.

If after another week you find that this is really easy for you, you may want to bump up the weights a little bit.
Keep busting ass, brah.

cobaltis

11-03-2011, 08:51 AM

Squat - ATG

45 x 6
55 x 5
63 (140lbs) x 3
63 (140lbs) x 3
75 (165lbs) x 3
75 (165lbs) x 3

Thanks for adding weight conversions you rock! :) Nice work man

canuck17

11-03-2011, 03:18 PM

Person training in rack... doing curls... Solution.

Walk up to said "curler" and stand a bit to the side of them. Let them know you're there.
Make eye contact. Now ask to "work in"... either double how much they are curling and rep it out orrrrrrrrrrrrrrrr, straight up re-arrange the rack set-up for squats and move them out of there. Either technique should scare away the squat inhabitant... they're most likely at the gym to kill time anyways.
I didn't realize what a hassle it was for people who wanted to squat to wait for people curling.

Pick your effin weight from the floor if you're going to curl.

The one exception... when you are curling more than the person who is waiting for the rack is planning to squat. This is the only valid time where I can see curls taking precedent. Hahahaah.

Great WO Mike. Doing work in the AM like it's your job. Straight moneyzz.

DREhova 87

11-03-2011, 03:53 PM

curious Mike what made you run Sheiko?

juicydanglers

11-04-2011, 08:18 AM

some guy curlin inm the ONLY squat rack in the gym

iknowthatfeelbro

i literally dont know how i would go about asking someone to go f off and do em elsewhere without feeling like a douche

theres plenty of times where i see someone doing something knowing full well its either

A) gunna do jack all for them
B) gunna injure them

It kills me!

Jonesy08

11-06-2011, 01:23 AM

Sorry for the slow reply fella's. Just had a 3 day weekend away with the family. Had a great time, ate to much (story of my life) but a great time was had. Back to it tomorrow morning!!!

If after another week you find that this is really easy for you, you may want to bump up the weights a little bit.
Keep busting ass, brah.Still need to go check your journal but I was curious if you were thinking of upping the weight with your sheiko squats?

I was thing that seeing as this program is pretty short (1 month for those not familiar with it) I'll probably just stick to it this time then up everything by 10-20% or so next run though and see how that goes. I'm still getting some doms so it must be doing something even if it is relatively 'easy' so far.

Thanks for adding weight conversions you rock! :) Nice work man

Lol no worries man, I know it can be a pain in the butt converting things all the time. Luckily I've been reading journals on here long enough so I can convert to lbs pretty quickly most times but I still use an online converter at times. Thanks for following along.

Person training in rack... doing curls... Solution.

Walk up to said "curler" and stand a bit to the side of them. Let them know you're there.
Make eye contact. Now ask to "work in"... either double how much they are curling and rep it out orrrrrrrrrrrrrrrr, straight up re-arrange the rack set-up for squats and move them out of there. Either technique should scare away the squat inhabitant... they're most likely at the gym to kill time anyways.
I didn't realize what a hassle it was for people who wanted to squat to wait for people curling.

Pick your effin weight from the floor if you're going to curl.

The one exception... when you are curling more than the person who is waiting for the rack is planning to squat. This is the only valid time where I can see curls taking precedent. Hahahaah.

Great WO Mike. Doing work in the AM like it's your job. Straight moneyzz.LMAO! There are definitely some strange people in gym's but I can't hate as I was probably more clueless than most when I first started this thing.

curious Mike what made you run Sheiko?Hey awesome to see you posting in here Dre! Your transformation has been one of my biggest inspirations.

Well I had basically been just sort of been doing my own thing for a while and thought I really should take Manu and other's advice to do a structured program focusing on nailing the big 3 to build a solid foundation before I tried to go too in depth with body part splits etc. My numbers are all pretty pathetic so I though a strength based program would be the way to go and I thought about doing SS but didn't think my lower body would take squating heavy 3 x per week. The Sheiko beginner program looked ideal and even though it's squating and benching twice a week it's spread out enough for me to recover well enough. Honestly I still have no idea what I'm doing compared to most of you so I'm learning as I go but I'm enjoying it so far.

some guy curlin inm the ONLY squat rack in the gym

iknowthatfeelbro

i literally dont know how i would go about asking someone to go f off and do em elsewhere without feeling like a douche

theres plenty of times where i see someone doing something knowing full well its either

A) gunna do jack all for them
B) gunna injure them

It kills me!Lol yeah it must be hard to hold your tongue at times seeing some of the crazy stuff I hear about in commercial gyms. I guess at the end of the day you are usually just better of keeping your head down and doing work and ignore the distractions.

psychodiver9

11-06-2011, 03:46 AM

No apologies needed. Glad you had a good time with the family. Now kill it

Jonesy08

11-06-2011, 03:02 PM

^^^ Will do thanks Ryan!

Back at it today: up at 4.30am and in the gym by 4.50am.

Old school hip hop
QWfbGGZE07M

and some metal

tymWpEU8wpM

Sheiko Deadlift focus

Deadlift to the knees
65kg x 3
80kg x 3
91kg (200lbs) x 3
91kg (200lbs) x 3
100kg (220lbs) x 2
100kg (220lbs) x 2
100kg (220lbs) x 2
100kg (220lbs) x 2

Deadlift from boxes aka rack pulls
75kg x 4
85 x 4
100kg (220lbs) x 4
100kg (220lbs) x 4
105kg (231lbs) x 4
105kg (231lbs) x 4
105kg (231lbs) x 4
105kg (231lbs) x 4

Chin ups
BW x 6.5
BW x 6
BW x 5

Alt DB curls
15kg (33lbs) x 12
15kg (33lbs) x 12
15kg (33lbs) x 12
15kg (33lbs) x 12

Bench Press

45kg x 6
55kg x 6
60kg (130lbs) x 6
60kg (130lbs) x 6
60kg (130lbs) x 6
60kg (130lbs) x 6
60kg (130lbs) x 6

This program is pretty strange at times. I mean doing all those sets of bench at the end at such a light weight?? Ah well I'll keep on going. :D

Some progress pics (old first)

http://forum.bodybuilding.com/attachment.php?attachmentid=3848723&d=1320620167 http://forum.bodybuilding.com/attachment.php?attachmentid=3848713&d=1320620164

Disregard Dora the explorer backpack on the ground. :D

Tried to take a side shot but it turned out pretty blurry:

http://forum.bodybuilding.com/attachment.php?attachmentid=3848793&d=1320620445

STILL GOT A LONG WAY TO GO!!!

canuck17

11-06-2011, 09:19 PM

In the gym before 5am... check.
Smashing a killer WO... check.
Getting visibly leaner... check.

Doinitrite/10... Check.

juicydanglers

11-07-2011, 01:37 AM

great stuff mike, how heavy were you in the old pics????

AWD_TURBO

11-07-2011, 06:41 AM

Your making some great progress Mike!

viennafat

11-07-2011, 08:06 AM

Backpack Backpack! lol

Awesome crack of dawn training session, Mike. That's impressive.

And I'm seeing a clear difference in the pics. Keep going strong.

Jonesy08

11-07-2011, 02:51 PM

Thanks guys. I'm actually pretty much the same weight in those top two pics. I was 35 lbs heavier / fatter when I started all this but don't have any unshirted pictures which is probably a good thing. :D I started at around 235lbs at my heaviest, cut down to just over 200lbs and have been there or close to it for a fair few months now. I def think I'm recomping rather than cutting because of the weight being so constant but all the other things like waist measurements, clothes fitting, wife mirin etc are all going in the right direction. I'd love for the scale to drop quicker but I guess that number is irrelevant like you guys have said.

If still got a LOOOOOONNNNGGG way to guy but I'm enjoying the process so I'll keep it up. :D

Jonesy08

11-08-2011, 01:11 PM

Up at 4.30am in the gym by 4.50am - These early starts are getting EASY....

http://4.bp.blogspot.com/_UYPi0JPCNVU/TBX2KJywVSI/AAAAAAAACSM/eBjYC9iw7bY/s1600/bruce-lee-quote.gif

Sheiko Squat and Bench focus

pTjnhS96Nyo

Squat - ATG
45kg x 5
55kg x 4
65kg (145lbs) x 3
65kg (145lbs) x 3
75kg (165lbs) x 2
75kg (165lbs) x 2
75kg (165lbs) x 2
75kg (165lbs) x 2
75kg (165lbs) x 2

Bench Press
45kg x 5
55kg x 4
65kg (145lbs) x 3
65kg (145lbs) x 3
75kg (165lbs) x 2
75kg (165lbs) x 2
70kg (155lbs) x 3
60 x 5
50 x 7

OH DB press
20kg (45lbs) x 10
20kg (45lbs) x 10
20kg (45lbs) x 10

Squat - ATG
50kg x 5
60kg x 5
60kg x 5
65kg (145lbs) x 4
65kg (145lbs) x 4
65kg (145lbs) x 4
65kg (145lbs) x 4

Supersetted with DB side Lateral Raises
10kg (22lbs) x 10
10kg (22lbs) x 10
10kg (22lbs) x 10

Outside the Gym
I have decided that my nutrition is letting me down. I am doing the work in the gym and on the treadmill but too often I let my nutrition slide and overeat which is really hurting my progress from a fat loss point of view.

From now on I'm not going to cycle cals much (my 'high cal days were turning into binges' and rather will try to stick with a strict 2k cal's per day and I'll be logging my nutrition here to keep myself in check. I really want to cut this fat and then clean bulk but I can't do that until I really nail this cut. Time to man the fuk up and get my nutrition as sorted as my training. Will post nutrition in a seperate post once i get time to get it logged in my daily plate and will post it up. It's not pretty (I eat pretty 'bro' most of the time) and I won't be taking many pics but it's more just to keep myself accountable in this area which has such a huge impact on any gains I make or don't make. My goal is to roughly have 3 x 500 and 1 x 400 cal meals at regular intervals throughout the day and a 100 or 200 cal sweet snack after dinner as my 'treat' for the day.

Watch this fat mutha fuker get ripped!!!! :D

psychodiver9

11-08-2011, 03:12 PM

Nice volume man. 2k seems low. I've never seen the point in cal cycling personally. You'll get it straightened out

Jonesy08

11-08-2011, 03:23 PM

Yeah it may be on the low side but I am VERY sedentary throughout the day other than my training and a few of the calculators told me 2500 was my maintenance so I have just cut 500 from that and will see how it goes for now.

Nutrition for 9th November

Rounding up or down to nearest whole number and from My Daily Plate: http://www.livestrong.com/myplate/

Breakfast
4 whole eggs
2 pieces of toast
Cals 460, Pro 29, Carb 32, fat 20

Lunch
1 Medium skinless chicken breast
Mixed veges
mustard
Cals 232, Pro 32, Carb 8, fat 2

Afternoon meal
1 cup oats
1 cup 2% milk
1 scoop Elite Vanilla protein powder
Splenda
Cinnamon
Cals 480, Pro 38, Carb 51, fat 10

Dinner
Fish, salad, cheese, FF dressing
Cals 311, Pro 35, Carb 18, Fat 9

Dessert
Sugar Free Jello
Sugar Free Strawberry Yoghurt
Cals 115, Pro 11, Carb 16, fat 0

Before bed
2 scoops Elite protein powder
1 cup 2% milk
Cals 263 Pro 50, Carb 21, Fat 5

Totals for the day
Cals 1962
Protein 197g
Carb 147g
Fat 50g

psychodiver9

11-08-2011, 03:38 PM

Would die on 50 g fat

viennafat

11-08-2011, 04:02 PM

^ What do you feel when your fats are really low?

Yes, Mike! Another kick-ass session.
And getting your diet in check is a great call. I'm also not a big fan of calorie cycling.
Keep a consistant deficit and once in a blue moon have a day where you let loose a little.

Jonesy08

11-08-2011, 04:40 PM

Would die on 50 g fatYeah it's not normally going to be that low i don't think, I usually have some nuts in the afternoon but I'm out today so left them out today. When you have only 2k cals to work with and trying to hit near 200g of protein it gets a bit tough as I don't feel great if carbs are too low either.

^ What do you feel when your fats are really low?

Yes, Mike! Another kick-ass session.
And getting your diet in check is a great call. I'm also not a big fan of calorie cycling.
Keep a consistant deficit and once in a blue moon have a day where you let loose a little.Yeah I think that will suit my personality type a bit better. I tend to be an 'all or nothing' kinda guy so I'm either crazy healthy or I binge and cheat on my diet like crazy.

I need to learn to practice more moderation in my life and no go to such extremes so hopefully this will be helpful in that.

PBateman2

11-08-2011, 06:04 PM

Jonesy08

11-08-2011, 06:44 PM

Keep things simple.Yeah I think that's it right there. No need for me to get things too complicated when I'm still really learning what works best for my body etc.

My plan of attack right now is very simple:

* Eat less than I burn until my bodyfat is at a decent level (say 10-12%).
* Train heavy and often focusing on the big compounds (back and legs, back and legs :D)

That's it. I'll re-evaluate once I reach that lower bodyfat and go from there....

canuck17

11-09-2011, 01:38 AM

Yeah I think that's it right there. No need for me to get things too complicated when I'm still really learning what works best for my body etc.

My plan of attack right now is very simple:

* Eat less than I burn until my bodyfat is at a decent level (say 10-12%).
* Train heavy and often focusing on the big compounds (back and legs, back and legs :D)

That's it. I'll re-evaluate once I reach that lower bodyfat and go from there....

Smart OP is smart.

Jonesy08

11-09-2011, 01:02 PM

Smart OP is smart.More like OP is a newb and doesn't want to complicate things. :D

Up at 4.30am this morning for

Cardio

Treadmill: 60 mins at 7kmph / 4 mph.

Just threw on Transformers 3 and zoned out.

In honour of the movie
xLYiIBCN9ec

Nutrition for today:

Breakfast:

4.5 eggs
2.5 slices of bread
Ketchup
(I finished the half an egg and half a peice of toast my 3 year old didn't finish which accounts for the .5, can't stand seeing wasted food. :D).

Lunch
Chicken breast
Veges
low fat gravy

Afternoon meal
Oats
Protein powder
1 cup 2% milk
Cinnamon / splenda

Dinner
Chicken sausages
Mashed potato
Green beans

Dessert
Sugar free jello
Low fat, no sugar strawberry yoghurt

I love this dessert, only 85 cals and lets me finish the day off with something sweet.

Totals for the day:

2007 cals, 179g Protein, 135g carbs, 79g fat

canuck17

11-09-2011, 01:06 PM

Finding a way to do work, even without hitting the weights.

Dedicated Mike, Dedicated. Keep it up.

Jonesy08

11-09-2011, 07:51 PM

Thanks Ryan!

Man I'm really a bit unsure what sort of program I should be doing. I've heard from a few people (who know their stuff) that maybe Sheiko isn't the best thing to be doing in my position (relative newb who is cutting). So many different options / opinions etc as to what is best it can get a bit confusing!

juicydanglers

11-10-2011, 12:45 AM

awesome bruce lee quote mike

diggin the music as well!

Jonesy08

11-10-2011, 01:36 PM

Yeah Bruce was pure Alpha.

Love this quote:

http://trainfightrepeat.net/wp-content/uploads/2011/03/inspireme11.jpg

Saw these guys in concert last year, best live show I have ever seen!
EzgGTTtR0kc

I was supposed to take 3 days between these two sheiko sessions but that doesn't fit my schedule with work travel etc so I had to back up with squats and bench again today 48 hours after my last squat / bench session. Still had some serious leg doms from last time but decided to push through.

Up at 4.30am in the gym by 4.50am. Only got about 5 hours last night as my daughter was sick and wanted to sleep in our bed all night. VERY tempted to turn off the alarm and try to get another hour sleep but then i though WWMD and got up and got **** done. :D

Sheiko Squat / bench focus

Squat - ATG
50kg x 5
60kg x 4
70kg (155lbs) x 3
70kg (155lbs) x 3
77kg (170lbs) x 2
77kg (170lbs) x 2
77kg (170lbs) x 2
77kg (170lbs) x 2

Bench press
45kg x 5
55kg x 4
65kg (145lbs) x 3
65kg (145lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3

Chin ups
BW x 7 [PR]
BW x 6
BW x 5

No idea where the PR came from, I usually do them first and have only hit 6 clean reps before and this time I do them after 18 sets of squat / bench and hit 7 clean reps. Still pathetic numbers but I'll take it.

Squat - ATG - I was running out of time so in the rest periods of each set of the squats above I supersetted Alt Bicep curls and tri pushdowns to speed things up.
45kg x 3
Alt Bicep curls
15kg (33lbs) x 12

55kg x 3
Alt Bicep curls
15kg (33lbs) x 12

65kg (145lbs) x 3
Alt Bicep curls
15kg (33lbs) x 12

75kg (165lbs) x 3
Alt Bicep curls
15kg (33lbs) x 12

75kg (165lbs) x 3
Tri pushdown
30kg (66lbs) x 12

75kg (165lbs) x 3
Tri pushdown
30kg (66lbs) x 12

75kg (165lbs) x 3
Tri pushdown
30kg (66lbs) x 12

Tri pushdown
30kg (66lbs) x 12

Still took me nearly 1.5 hours today and I was absolutely drained and drenched with sweat by the end of it! Felt good though!!!

Think I'm going to have a cheat meal tonight (friday here), feeling very drained right now!!! Nothing Crazy but will be having a nice homemade double beef burger and oven chips and maybe a few scoops of ice cream tonight. Can't wait! :D

AWD_TURBO

11-10-2011, 01:42 PM

Great workout Mike!

Eat that ish up! enjoy your meal!

canuck17

11-10-2011, 02:33 PM

BOOOOM!

You earned dat meal. Dig uppppp Mikeeeeee, Mikeeee Joneesssss!

Jonesy08

11-10-2011, 02:38 PM

Sure will Adam thanks brother!

Nutrition
B'fast:

4 eggs
2 pieces toast
ketchup

Damn I have been eating a lot of eggs this week. I usually eat proats but my wife is pregnant and loves having eggs at the moment so every morning she has been cooking them, not that I'm complaining as I freaken LOVE eggs!

Lunch
Chicken breast
Veges
Low fat gravy

Afternoon
2 scoops Elite Vanilla Protein powder
1 cup milk

Dinner
2 beef hamburger patties
1 slice cheese
Lettuce
Tomato
2 slices bread
Oven Chips
Dijonnaise (a nice combo of dijon mustard and low fat mayo)

3 glasses of some good red wine (gotta get those antioxidants in ;))

Cookies and Cream Ice cream

Totals for today

2900 cals, 179 pro, 211 carbs, 101g fat

juicydanglers

11-11-2011, 03:33 AM

nom nom nom nom nom nom nom nom nom... lettuce? throw away...continue eating...nom nom nom nom nom nom... tomato? throw away..continue eating.. nom nom nom nom nom nom

viennafat

11-11-2011, 05:13 AM

Wow..... you're working real hard, Mike.
I'm mirin.

Super early workout with basically no sleep. That's pretty impressive.
That's great that you nailed a chin up PR, especially after all those squats. Very good sign.

You sure earned a good meal.

DREhova 87

11-12-2011, 11:54 AM

Sick Bruce Lee quote! Crazy squat volume! LOOKING MUCH LEANER AS WELL! Progress is progress:)

Calorie cycling is more of a nutrition partitioning technique that I don't think is really useful until you know your body inside and out. More for an advanced trainee to help with diet plateaus. That's one thing I don't agree with Martin on in IF - no need to tell a beginner/intermediate lifter to worry about calorie cycling although it is a premise of the program.

You are much better off with constant calories/macros. Keep things simple.

I agree with this on many points. I think you would do really well on a program that is pretty conisistent which will give you a great idea on what macro partitioning works well with your body.

For instance...a friend of mine is cutting...scale not really moving at all...Drops carbs by 15grams per day...boom...steadily losing 1.5 lbs now per week for the last 2. Unless you really know your body inside and out like Manu says...its hard to put a finger on when you need to make adjustments at the proper time. When your all over the place...kind of hard to put a finger on it. IMO

Jonesy08

11-12-2011, 05:00 PM

nom nom nom nom nom nom nom nom nom... lettuce? throw away...continue eating...nom nom nom nom nom nom... tomato? throw away..continue eating.. nom nom nom nom nom nomLol I swear you are the funniest fuker on this whole site Dave. :D

Wow..... you're working real hard, Mike.
I'm mirin.

Super early workout with basically no sleep. That's pretty impressive.
That's great that you nailed a chin up PR, especially after all those squats. Very good sign.

You sure earned a good meal.Thanks Tom! I love having you in here and following your progress because you are always one or two (or ten or eleven on some exercises like DB rows :D) steps ahead of me so it gives me someone to chase in terms of my progress etc! I mean I love reading the journals of the big dogs like Manu and Lee etc but I'm such a LONG way off matching those sort of numbers it can seem a bit overwhelming at times if you know what I mean.

I'm actually finding most of my 'added in' extra's are all going up while I'm doing the sheiko. I wonder if the extra GH being released from all this squatting and deadlifting is paying dividends in those movements.....

I agree with this on many points. I think you would do really well on a program that is pretty conisistent which will give you a great idea on what macro partitioning works well with your body.

For instance...a friend of mine is cutting...scale not really moving at all...Drops carbs by 15grams per day...boom...steadily losing 1.5 lbs now per week for the last 2. Unless you really know your body inside and out like Manu says...its hard to put a finger on when you need to make adjustments at the proper time. When your all over the place...kind of hard to put a finger on it. IMOGreat point Dre. Hard to know what's working and not working when your macro's and cals are all over the place every day that's for sure!

Jonesy08

11-12-2011, 05:38 PM

Had to postpone my lifting until 9am this morning (sunday here). Was already damn hot in the gym (over 30 degress celcius / 86 for you Americans) with no A/C and the sun shines straight through into my eyes when I'm benching which is a pain in the ass. Reason number 127 why I like training at 5am. :)

Sheiko deadlift / bench focus
http://farm4.static.flickr.com/3497/3954911652_855d6a10e4.jpg

Old school hip hop: "cash rules everything around me, cream get the money, dollar dollar bill yaalllllllll" :D
bjZRAvsZf1g

Deficit Deadlift -first time ever doing this exercise
65kg x 3
65kg x 3
80kg x 3
80kg x 3
85kg (187lbs) x 3
85kg (187lbs) x 3

Felt pretty easy but the weight was very light which I guess is Mr Sheiko's plan. :)

Bench Press
45kg x 5
55kg x 4
65kg (143lbs) x 3
65kg (143lbs) x 3
70kg (155lbs) x 2
70kg (155lbs) x 2
70kg (155lbs) x 2
77kg (170lbs) x 2
77kg (170lbs x 2
70kg (155lbs) x 3
70kg (155lbs) x 3
70kg (155lbs) x 3

OH DB Press
20kg (44lbs) x 13 PR
20kg (44lbs) x 12
20kg (44lbs) x 12

Deadlift from boxes aka rack pulls
80kg x 4
92.5kg x 4
92.5kg x 4
105kg (230lbs) x 3
105kg (230lbs) x 3
120kg (265lbs) x 2
120kg (265lbs) x 2
120kg (265lbs) x 2

Grip strength is improving, no straps or slips on the 120kgs like I have done previously...

Side Lateral Raises -super slow ROM on these
10kg (22lbs) x 12
10kg (22lbs) x 12
10kg (22lbs) x 12

Cardio
1.5 hours or yard work / mowing / edge trimming etc

Love this, simple but so profound...

http://2.bp.blogspot.com/-MSl4f0eDxNg/TbAbd0GWTUI/AAAAAAAAAR0/w3fUQodbOOI/s1600/happy.jpg

Don't like something about your life? CHANGE IT!!!

juicydanglers

11-13-2011, 02:49 PM

lol LOVE that spidergram

JEEZ HOW ANY SETS DOES SHEIKO HAVE YOU DO?!

how long do you rest in between sets

perfect weight to be starting on with the deficits btw :cool:

Jonesy08

11-13-2011, 03:48 PM

lol LOVE that spidergram

JEEZ HOW ANY SETS DOES SHEIKO HAVE YOU DO?!

how long do you rest in between sets

perfect weight to be starting on with the deficits btw :cool:Yeah it's lotsa sets but relatively low weight (the highest it goes is 90% of your max and that is only VERY occasionally) and lower rep work. Most of the sets seem to be in the 70-80% of max range and most of the rep ranges are 3 to 5 reps so it's not a much as it looks on paper (or the screen in this case).

I gotta admit I had though that 'only' 3 days per week lifting would be too little but I'm finding that I'm enjoying it and when I'm doing cardio on the off days it allows me to just focus on one thing each day rather than trying to do both which I've also found surprisingly good.

Jonesy08

11-13-2011, 04:11 PM

Nutrition today will be a bit of a crap shoot because I had to fly out of town for work and have a crazy day. Basically I will only be having two meals today as I simply won't have time to eat during the day.

This morning I just had a protein shake (2 scoops Elite Vanilla + 1 cup of 2% milk) and a bannana.

Then I flew out at 6am, landed and am in the office now seeing clients all day til 5.30pm this afternoon then have to rely on room service for my dinner from the motel I am staying at.

I have stayed there before so know what the menu is and will be having a big porterhouse steak, some chips and a salad for dinner which should just about use up my remaining cals. A rough guesses using my daily plate puts me at:

2077 cals, 153 g pro, 140g carbs, 75 g fat but i don't really know how accurate that will be. Can't sweat the details too much for the next few days as I have to rely pretty much on the motel and a few protein shakes I brought with me but I'll just try to stick near enough to my targets and I'm sure it'll be all good.

viennafat

11-13-2011, 06:31 PM

Another killer session, Mike. Great job.
You have some nice grip strength to be able to do all that without any straps. That's awesome. Not sure I'd be able to pull that off.
So your gym area has no A/C? Isn't it going to get a lot hotter over the next couple of months?
And I'm glad that you're liking the 3 day split. Sometimes people underestimate low frequency and associate it with low intensity which is not correct. Especially on a cut, a good 3 day split can still be kick-ass.
I like how your strength is increasing all around.

Porterhouse steak sounds fantastic! Enjoy.
Yeah, I also wouldnt get too caught up in the details.

Thanks for the earlier shoutout. I'm enjoying following your progress. I find it very motivating.
And I know what you mean about relating more to people that are on your level (not to mention we have a lot of other things in common :)). But you keep working hard and I'm sure you will surpass me on most things.
Either way we'll work together to get things done. :D

Jonesy08

11-13-2011, 09:58 PM

So your gym area has no A/C? Isn't it going to get a lot hotter over the next couple of months? Yep no A/C. I do have a decent size fan in there and if I train in the early AM it's not too hot but I figure I'm there to sweat so I haven't bothered to have it air conditioned. Talk to me after this upcoming summer (my first in this new house) and I might have changed my mind. :D

Sometimes people underestimate low frequency and associate it with low intensity which is not correct. Especially on a cut, a good 3 day split can still be kick-ass.Very true. I guess it depends on what you are actually doing on those days in the gym as well.

For me sure I was going 5/6 days per week but some days were virtually all accessory work (I had a bi day and a tri day for crying out loud:D) so going in 3 times and doing lots of squats / deads / bench is more intense even if it is less often. Took me years of almost non existent progress and massive amounts of ****arounditis before I figured this out.

But you keep working hard and I'm sure you will surpass me on most things.
Either way we'll work together to get things done. :DDamn straight! Don't know about passing you on anything but I'll definitely be there snapping at your heels so to speak. :D

Jonesy08

11-16-2011, 12:57 PM

Back home after a few days away for work.

Up at 4.30am in the gym by 4.50am

Sheiko Squat / Bench Focus

8-r-V0uK4u0&ob=av2n

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc6/197429_207861259239622_151237411568674_835271_1539 613_n.jpg

Squat - atg

45kg x 5
55kg x 4
63kg (140lbs) x 3
63kg (140lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3

Bench press
45kg x 5
55kg x 4
63kg (140lbs) x 3
63kg (140lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3

Chin ups
BW x 7
BW x 6
BW x 5

DB curls supersetted with single sided calf raises
15kg (33lbs) x 12 and BW x 20
15kg (33lbs) x 12 and BW x 20
15kg (33lbs) x 12 and BW x 20
15kg (33lbs) x 12 and BW x 20

Outside the gym

Ugh fell off the wagon with my nutrition yesterday. I had family over and after eating a fair bit during the day (around 2k cals) I then made it worse by having pizza and a few scotch's with my dad. Probably finished at around 3500 cals for the day.

I usually have a higher cal day on the weekend but I'll just have to treat this slip up as the 'cheat meal' and eat at 2k cals for the rest of the week and weekend.