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02-11-2013, 09:17 AM #481TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-12-2013, 03:52 PM #482
Weight: 143.3lbs after hitting a new low of 142lbs. I believe it's a sodium bloat for sure.
Macros: 65/350/160
PHAT Upper Power
Bench Press
205 x 3, 2.5 (couldn't lock out....) ,3 9.5
Bent Rows
90 x 6,6,6 9
Flat DB Press
75 x 4,4,4 9.5
Military Press
135 x 3,3,3 9.5
One Arm Seated Rows
50 x 6,6,6 9
Cable Skullcrushers --> Might be switching to something like a DB Floor Press to improve my bench lock out
120 x 6,5,5 9.5
Hey guys, overall the pressing today was rather crappy although I managed to hit the same weights x reps as week 3 (now week 5 btw). I felt mentally and physically ready to go prior to the workout, but it was just one of those days where even the warm up sets feel heavier than usual. I will try my best to make up for this in my next one!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-14-2013, 09:31 AM #483
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02-15-2013, 02:18 PM #484
Weight: 142.5lbs
Macros: 65/350/160
PHAT Lower Power
Squats
225 x 5,5,5 9
Romanian Deadlifts
150 x 6,6,6 9
Leg Press
4 plts + 25 x 6,6,6 9
Calf Press
230 x 6,6,6 8.5
Ab Crunches
10 x 8,8,8 8.5
Got about 4 more pounds to lose in the next 3 weeks. Will continue to push myself with cardio and maybe one more macro adjustment. I got upper hypertrophy tomorrow (fun day) and heavy deadlifts waiting for me on Sunday.
Thanks Ryan! I will be be incorporating some dumbbell floor pressesTEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-17-2013, 10:38 PM #485
Weight: 141.6lbs new low!
Macros:65/350/160
PHAT Lower Hypertrophy
Deadlifts
315 x 3,3,3 9.5
Hack Squats
130 x 8,8,8 9
Leg Curls
35 x 12,10,10 8.5
Leg Ext
40 x 12,12,12 8.5
Calf Press
130 x 8,8,8 9
Hanging Leg Raises
10 x 10,10,10 9
350kcal cardio
Well I didn't get quite the reps I was hoping for during this workout, but I will give myself some credit for pushing through a bad workout. Three more weeks of mini-cutting before I start gaining again! Got some big weights waiting for me.TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-18-2013, 06:42 AM #486
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02-18-2013, 10:18 AM #487
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02-18-2013, 11:28 AM #488
Thanks Rob! Trying to be more explosive starting from the set up. I'm also thinking of using a wider stance lol
Thanks Ryan! I can't wait to syntheSIZE lolol. I'm already thinking about how much I would like to weigh by the end of this year as well as transitioning into West Side Barbell.TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-19-2013, 05:02 PM #489
Weight: 142lbs
Macros: 65/350/160
PHAT Upper Power
Bench Press
210 x 3,3 205 x 3
Bent Rows
95 x 6,6,6
OHP
140 x 3,3,3
Hammer Strength Flat Chest Press
45lbs + 25lbs 6, 90lbs x 6,5
One Arm Seated Rows
60 x 4,4 50 x 6
Cable Skullcrushers
125 x 5,5,4
Barbell Curls
70 x 6,6,5
Just had some really good garlic chicken pizza with a side of broccoli Workout went alright, hit some new volume PRs on certain exercises. I'm looking forward to squats on Thursday.TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-19-2013, 09:17 PM #490
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02-23-2013, 10:28 PM #491
Weight: 140.5lbs Lowest ever on this mini-cut
Macros: 65/400/160 Refeed Day
Thursday - PHAT Lower Power
Squats
235 x 3,3,3 Fuggin pants ripped SRS... this is what I get for forgetting my compression pants
Romanian Deadlifts
160 x 5,6,6
Leg Press
5 plts 6,6,6
Calf Press
240 x 6,6,5
Ab Crunches
15 x 8,8,8
Today - PHAT Upper Hyper
Incline DB Press
65 x 8,8,8
T-Bar Rows
80 x 10,10,8
One Arm Lat Pulldowns
40 x 8. 30 x 10,10
Side Lateral Flys (Switched to Cables Week 5)
15 x 8, 10 x 10,8
Triceps Pressdowns
115 x 8,8,8
Cable Hammer Curls
40 x 8,8,8 30 x 8
Bench Dips
BW x 15,15,12
Cable Flies
20 x 10,10,8
LISS 350kcal
Tomorrow I'll be attempting a new weight/volume PR on deadlifts. I hope I can pull it while weighing less
No memo mentioned before my friend. I just thought about the goals I have for the end of this year and I would like to focus on building the main lifts. As far as benching Ryan, I think you're doing fine Thanks for checking in!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-23-2013, 10:43 PM #492
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02-24-2013, 05:49 PM #493TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-24-2013, 08:07 PM #494
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02-24-2013, 09:21 PM #495TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-26-2013, 12:59 PM #496
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02-26-2013, 02:23 PM #497
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5992
Looks like you have a lot of support from tons of the right people! Keep up the good work brotha! Rome wasn't built in a day..
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
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http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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02-26-2013, 06:44 PM #498
Weight: 142.5lbs holy sodium bloat of peace!
Macros: 65/325/160
PHAT Upper Power
Bench Press
205 x 3,3,3
Bent Rows
95 x 6,6,6
OHP
135 x 4,4,4
Flat HS Mac
45lbs + 35lbs 6,6,6
HS Row Machine
45plt + 20lbs x 6,6,6
Cable Skullcrushers
120 x 6,6,6
Barbell Curls
65 x 6,6,5
Okay, so I woke up about 2lbs heavier today due to a ton of sodium I consumed yesterday T_T . No increases in reps with the bench press so it seems like I'm maintaining on that. Strangely, my OHP went up by 1 rep every set, which would be a volume PR. Finally, I've switched out the single arm cable rows for a hammer strength row machine (listed below) because I wasn't feeling it working my back like it used to. I ended up liking this machine and I think I'll be trying to get stronger with it.
The feeling is mutual Ryan! Thanks for motivating me
Nothing like great support from the right people! Thanks for checking in Darren!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-27-2013, 12:22 PM #499
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
That sodium can be one hell of a mind game. I've actually started tracking and reporting sodium to coach simply because we got confused for a while with what was happening with my weight.
I gotta say I hate that machine haha. Biomechanically it makes my shoulders scream. My personal favorite row right now is the HS seated row like in the pic below.
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02-27-2013, 05:10 PM #500TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-27-2013, 07:11 PM #501
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02-28-2013, 08:05 AM #502
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02-28-2013, 07:17 PM #503TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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03-01-2013, 08:28 AM #504
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
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03-01-2013, 03:09 PM #505
Weight: 139.9lbs Finally broke into the 130's!
Today: Off-Day
Yesterday's workout
PHAT Lower Power
Squats
225 x 4,4,4,4 It was one of those days where the weight felt heavier than usual. I got this for 3x5s two weeks ago, but yesterday I stopped 1 rep short of a grinder. I also threw in an extra set to compensate for total reps.
Romanian Deadlifts
150 x 6,6,6
Leg Press
4 plts + 35lbs 6,6,6
Calf Press
230 x 6,6,6
Cable Crunches
Stack Weight 11 x 6,6,6
I'm stoked about finally getting below the 140s! I will admit that this mini-cut has not been a linear progression, but I have been on the right track regardless. Macros and cardio were hit consistently, but other factors like sodium, food volume, and sometimes sleep can alter bodyweight. Here is the graph I used to track my mini-cut phase.
(x-axis = days) (y-axis = weight)
I have 1 more week left on this 8 week mini-cut, but I might extend it for 10 weeks.
Thanks JP!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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03-01-2013, 09:25 PM #506
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
Fawking YES!!!!!!!! I knew that 130 was on the horizon! Btw give this a read. Might help with understanding fluctuations a little better. http://forums.lylemcdonald.com/showthread.php?t=14
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03-02-2013, 11:27 AM #507
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03-02-2013, 09:23 PM #508
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
It's something that I took notice of after I read Lyle's SFS book. I think there is definitely something behind this theory. I believe the study Lyle refers to about increased visceral water retention after weight loss is a good start to building a more solid proposed mechanism of action as opposed to just saying the cell refills due to the glycerol (which is completely plausible as glycerol does attract water), it's just that from what I have read it seems the glycerol leaves the cell in a fixed ratio to fatty acids so I dunno lol. It's something I run with when I have no excuse as to why my weight hasn't dropped
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03-03-2013, 06:34 PM #509
Weight: 139.8lbs after refeed
PHAT Lower Hypertrophy
Deadlifts
315 x 4,2, 300 x 4,4
Hack Squats
130 x 12,12,12
Leg Curls
35 x 12,12,12
Leg Ext
40 x 12,12,12
Calf Press
130 x 12,12,12
Hanging Leg Raises
BW x 12,12,12
Cardio 400kcal
I got a little too hyper preworkout after watching Vashon Perryman deadlift 716lbs and wanted to make a 1+ rep progress with 315. However, I did not follow the RPE scale which ended up hurting me for the rest of my deadlift sets. I finally backed off about 15lbs and approached 300 with some more speed. Not too bad, but I hope I can attack 325 next week
I will definitely give that a read Ryan!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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03-05-2013, 06:34 PM #510
Weight: 141lbs (Accidentally went over my cho and protein by 7gs)
PHAT Upper Power
Bench Press Maintained Strength
210 x 3,3 205 x 3
Bent Rows
105 x 6,6,6
OHP (Maintained Strength)
140 x 3,3,3
Flat Press HS Mac
2plts x 6,6,6
HS Row Mac (Different machine)
8,9,10 x 6,6,6
Cable Skullcrushers (Different machine)
12 x 6,6,6
Barbell Curls
70 x 6,6,5+1
I was a bit frustrated that I misread my phone and went over on my macros. I will be taking some protein/cho from my diet today to compensate. As far as training goes, I think I'm stalling on my benchpress/deadlift. I think I'll stick to this weight nxt week and try to go for volume PRs instead. My other lifts are going up in weight/reps so that's a good thing. In fact, my pulling is improving so that's a good sign of making progress. Today was a fun day although I had to substitute the back machine I was using last week because it was broken! I ended up using some iso-lateral low row machine similar to this:
Not bad, but I like the other one better. I think the highlight of today was when someone I helped out last time approached me and thanked me for giving him some tips. I look forward to more occasions like that!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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