Starting over 3 day full body periodization fatter to fitter with diet overview

[shaneinga]

Came in for some Deadlift motivation for tomorrows session, leaving with it. Awesome pulls PP! Congrats on a new PR man.

[Plateauplower]

They weren't ugly at all IMO ... you lifted your butt up slightly before the bar left the floor but you got great leg drive going and are very strong from the floor. No jerkiness, just great application of power. You got a good hip drive going on the 2nd rep but it looks like that lockout is your weak point at the moment. Maybe trade in the deads for some heavy rack pulls for a few weeks to focus on that hip drive. I always like GMs as well

And BTW .... you were squatting 365 for reps only two days ago so maybe your glutes were a bit tired

Yea I just feel like I need to start making them more fluid and I never really get much hip action. I can't do rack pulls cause the rack sucks and the safeties would fall off. Might try some good mornings. I think I can fix it by just focusing on it too, I have seemingly gone back to just bending over and lifting the weight rather than using good mechanical form.

^^^^^This all the way...great work Tim

Thanks Ron

Sweet PR Tim! That's a seriously heavy triple and I thought they looked good, they were just hard fought, as they should be....as you were pulling a triple....at 455lbs...

Thanks, I don't think I've ever even pulled a double at 455 so it was good to see the progress. They were heavy...

Looked nice and clean to me. Heavy? Yes you can tell but that's 455 freaking pounds. LOL

Thanks, yea not really a hitch just a tremble on the third rep I guess.

I don't think those reps were ugly. Form is going to break down when working near maximal reps. Your hips did rise some on the first few reps and more on the last so you had to put a lot more back into it. Subtle, but noticeable. Is this were you saw the hitch on your high res phone video? How did you feel tension wise across the lats when setting up? Did you pull the slack out of the bar and feel like everything was tight before you initiated the pull?

You know, honestly I don't feel deads anywear but my lower back. I try to flex my lats, keep my core tight and chest up, but I only feel the muscles working in my lower back. I always take the slack out and I pull slow from the floor as I screwed my back up trying to pull hard from the floor in the past. I do need to work on some basics though, I just get in a funk and start losing ques, of all my lifts deads are the only that are not as consistent.

Piling on!!!!! Not ugly no way... 455 lbs is a chit load! Props Tim...

Thanks, it felt like it. Luckily I went to the bathroom before the session or their might have been a chit load in my pants

Came in for some Deadlift motivation for tomorrows session, leaving with it. Awesome pulls PP! Congrats on a new PR man.

Good luck with them! Can confirm its a friendly gravity day .

[Plateauplower]

Wed 8/12/15
203 Lbs

Might get some cardio in today, no real plan. Shoulder Bis and Tris got worked yesterday pretty well so might just wait for Friday Full-body session since my elbows have been a getting sore lately.

Prancercise 70 min / 5.2mi / 650 cals .
Just really fast walking.

M1 7:00
Grk yog 340g / Whey 30g
300 Cals / 60g Pro / 1g fat

M2 9:45am (1250c/125p/36f)
10.4oz chick peas/3 salmon burgers/14ml olive oil
950 Cals / 65g pro/ 35g fat

M3 2:00pm (1675c/195p/48f)
7oz chkn breast / flax wrap
425 cals / 70g pro / 12g fat

M4 4:45pm (2600c/275p/89f)
6oz pro fiber bread/French toast liquid egg whites & 3 whole/30g walnuts/sugar free syrup with 24g PB2 mixed in
925 cals / 80g pro / 41g fat

Totals: 2600 cals / 275g pro / 89g fat

[DocJekyll]

Elbows are still barking at you? Same pain or less?

Cardio is still a good option for the day.

[raynerd]

Sucks about the elbows Tim, rest up and let them heal. Have a good day!

[Plateauplower]

Elbows are still barking at you? Same pain or less?

Cardio is still a good option for the day.

Yea they are on the mend, feel pretty good today. They were sore monday from heavy day, and a little sore yesterday but not bad. Just tryingto let them rest. I don't really feel the need for direct arm work 3X per week anymore. I will probably just hit them Monday and Fridays going forward directly and they get plenty of indirect work the mid week session.

Sucks about the elbows Tim, rest up and let them heal. Have a good day!

Yea they aren't bad, but I'm just being careful as they have been a problem area in the past, so first sign of trouble and I try to implement some changes to get them some additional rest.

[DocJekyll]

ya man - 3x is a lot. I agree - no need there.

Which part of the elbow has you?

[MooseTequila]

Cardio is still a good option for the day.

^^ I got sucked into this vortex of masochistic sweat...

[mirroroferised]

Elbow pain sucks. Hope nothing serious. I'm sure a little more prancesizing will take care of that

[Jtbny]

Your deadlift vid came over my sub feed on YouTube so wanted to pop in and say hell of a set, Tim! Weren't ugly at all and looked pretty damn strong.

[Plateauplower]

ya man - 3x is a lot. I agree - no need there.

Which part of the elbow has you?

Yea no need for that much direct arm IMO, just do it as a space filler usually anyway.
The bendy parts get sore . Just mild tendinitis on the outside.

^^ I got sucked into this vortex of masochistic sweat...

Yea I get some cardio about everyday, usually just a walk but it's something burns a few cals, gets me outa my work chair, and I think helps with leg recovery.

Elbow pain sucks. Hope nothing serious. I'm sure a little more prancesizing will take care of that

Nothing serious, really an ongoing issue that I just manage by reducing all dem curls, and tricep ISO stuff like skull crushers. I just don't want it to get bad where it would impact the important stuff.

Your deadlift vid came over my sub feed on YouTube so wanted to pop in and say hell of a set, Tim! Weren't ugly at all and looked pretty damn strong.

Thanks, I was happy to get it because I think I'm gaining some top end strength. Wasn't very long ago when I was missing 455 singles during the middle of the diet. I thought hard about trying 500, but think I'm going to wait for a day when they feel good. Lately they feel like I'm just using lower back for anything 315 and up. Not sure what's up with that, other than my back never really being completely recovered from deads or squats. I think that might be part of it.

[Plateauplower]

Thursday 8/13/15
203.4 lbs

Long day today for work, should be able to squeeze a walk in somewhere. DBs and squats tomorrow.

Cardio SS 80% MHR
Elliptical 45 min / 4.6mi / 700 cals /level 16

M1 4:00am
340g Grk yog/30g Whey
300 Cals/ 60g Pro / 1g Fat

M2 8:00am (1150c/133p/24f)
10.4oz chick peas/3 salmon burgers/ garden tomato, onion & cajun seasoning
850 Cals / 73g Pro / 23g Fat

M3 12:00pm (1675c/215p/41f)
8oz chkn breast / flax wrap/30g guacamole
525 cals / 82g pro / 17g fat

M4 5:45pm (2475c/290p/80f)
French toast with walnuts
800 cals / 75g pro / 39g fat

Totals: 2475 cals / 290g pro / 80g fat

[DocJekyll]

yup, that's where my aches start when it flairs up. Sux balls.

Enjoy the "semi off" day.

[Plateauplower]

yup, that's where my aches start when it flairs up. Sux balls.

Enjoy the "semi off" day.

Yea just comes down to balancing things out doing the important stuff and a little less unimportant stuff like curls. It does suck though, they feel good today for the morning, but my left knee is sore. Falling apart I tell ya.

[Plateauplower]

Friday 8/14/15
201.6 lbs

Lighter today which is good, and likely attributed to the cardio increase this week. I believe it's time for me to bring the calories back down for awhile. I'm getting a little softer than I should be around the waist, and I don't plan to do as much cardio as I've done this week on a regular basis.

The good thing is I can tell my metabolism is stoked as I'm hungry pretty frequently which was not the case when I ended my "diet" in late April and started slowly brining calories back up. I added some lbs to the bar and not too much damage to the waist so I should be able to trim that down pretty quickly if I can stay focused on that.

I don't really feel like dieting right now, but it's either start now or continue getting fatter and have to diet for longer. No real goal other than mirror, but I do expect to see some scale loss to ensure I'm heading the right direction. Will be living out of my car today traveling to a few work sites so meager rations are packed and won't have much opportunity for any food other than what I bring so that should make day 1 a little easier.

5:00 - 6:00am / 60 min / 29 sets.

Pretty good overall, gained reps on flat presses and shoulder presses, should have brought my Oly handle for DB rows. Matched squats with reps at 355 with a different scheme (4,4,3 instead of 5,3,3) but got a PR with and ending set of 315x8. I think while restricting calories I'm going to try to hit a PR every workout. It likely won't be a low rep weight PR but just something to keep it interesting. Just did some random biceps and triceps work at the end, nothing too strenuous.

DB bench
70sX10
85sX8
100sX8 (PR)
100sX5
100sX4
90sX6

SS with

DB Rows
85sX10
100sX10
100sX10
100sX10
100sX10
------------------
Squats
135x10
225x5
315x5
355x4
355x4
355x3
315x8 (PR, I think)

SS with

DB shoulder press
60sX10
70sX10
80sX8
80sX8
80sX8
-----------------
DB hammer curls
35sX10
40sX10
40sX10

SS with

DB kickbacks
25sX12

Machine dips
190x10
190x10
-------------------

M1 7:00am
340g grk yog/30g whey fish oil bcaas
350 / 60p / 2f

M2 10:30am (825c/111p/14f
5.2oz chick peas/1 chkn burger
475c / 51p / 12f

M3 2:00pm (1300c/162p/26f) (need to cook this weekend)
5.2oz chick peas/1 chkn burger
475c / 51p / 12f

M4 5:15pm (1750c/200p/40f)
Spinach, tomato, chick pea salad with salmon
450 cals / 38g pro / 14g fat

M5
2 grilling beverages steak tacos
then later a giant cinnamon roll
1200 cals / 60g pro / 30g fat est no idea on the evil cinnamon roll

[DocJekyll]

Yea just comes down to balancing things out doing the important stuff and a little less unimportant stuff like curls. It does suck though, they feel good today for the morning, but my left knee is sore. Falling apart I tell ya.

Friday 8/14/15
201.6 lbs

Lighter today which is good, and likely attributed to the cardio increase this week. I believe it's time for me to bring the calories back down for awhile. I'm getting a little softer than I should be around the waist, and I don't plan to do as much cardio as I've done this week on a regular basis.

The good thing is I can tell my metabolism is stoked as I'm hungry pretty frequently which was not the case when I ended my "diet" in late April and started slowly brining calories back up. I added some lbs to the bar and not too much damage to the waist so I should be able to trim that down pretty quickly if I can stay focused on that.

I don't really feel like dieting right now, but it's either start now or continue getting fatter and have to diet for longer. No real goal other than mirror, but I do expect to see some scale loss to ensure I'm heading the right direction. Will be living out of my car today traveling to a few work sites so meager rations are packed and won't have much opportunity for any food other than what I bring so that should make day 1 a little easier.

5:00 -

I know there isn't any real heavy a$$ lifting going on in here. .... So you can't blame that.

Sounds like a good plan. Getting to far left just means you have to go that much further right. Balance. Have a nice weekend.

EDIT: nice work this morning. Hundo's for a PR - love that and that squatting for 8 after all that work - you make me tired!

[MooseTequila]

Grats on the PR and ya had a very solid day.

Enjoy the windshield time, nice that you are disciplined to pack your food and live off of it only. That was my bane, I would tell myself I would eat better and ended up doing fast food due to my sales schedule... did this for years and years.

[RT1957]

2 PR's and weight going south....Strong work and a good plan to move forward with....8 X 315 on squats that's like 2 or 3 rep bump and a set of 8 with the big boy DB's...It's amazing you are so close in weights between DB bench and DB shoulder press...strong with those DB's

[raynerd]

Excellent workout Tim! Strong presses and squats! I like the plan, keeping tabs on the gut is a good thing. You get to a point that you stop noticing the fat creeping up and usually it's too late lol. Also, aiming for a PR each workout is a good motivator.

Good part is this: your set point is much lower than the last 2 times u began to cut, so losses of strength might not even happen at all once the body adjusts to lower cals after a couple weeks

[fittofattofit]

Squats
135x10
225x5
315x5
355x4
355x4
355x3
315x8 (PR, I think)

That was over 10,000lbs of squats! Awesome to get a set of 315 x 8 at the end of all that, and after a big PR on the flat DB presses!

[Plateauplower]

I know there isn't any real heavy a$$ lifting going on in here. .... So you can't blame that.

Sounds like a good plan. Getting to far left just means you have to go that much further right. Balance. Have a nice weekend.

EDIT: nice work this morning. Hundo's for a PR - love that and that squatting for 8 after all that work - you make me tired!

Added a rep with the pink plastic DBs . I blew the diet on day one at the end of the day, onward and downward.

Grats on the PR and ya had a very solid day.

Enjoy the windshield time, nice that you are disciplined to pack your food and live off of it only. That was my bane, I would tell myself I would eat better and ended up doing fast food due to my sales schedule... did this for years and years.

Thanks it was a good one, diet would have came in nice too if I wouldn't have eaten a giant pastry...

2 PR's and weight going south....Strong work and a good plan to move forward with....8 X 315 on squats that's like 2 or 3 rep bump and a set of 8 with the big boy DB's...It's amazing you are so close in weights between DB bench and DB shoulder press...strong with those DB's

Thanks, legs are feeling the squats today. I am surprised on the shoulder press to bench press ratio too, seems like I should be able to bench more (or shoulder press less)

Excellent workout Tim! Strong presses and squats! I like the plan, keeping tabs on the gut is a good thing. You get to a point that you stop noticing the fat creeping up and usually it's too late lol. Also, aiming for a PR each workout is a good motivator.

Good part is this: your set point is much lower than the last 2 times u began to cut, so losses of strength might not even happen at all once the body adjusts to lower cals after a couple weeks

Yea time to get back to a little leaner. I hope it easier to get down there from here. Not going to happen if the wife keeps making yummy food. She's on kind of a bulking plan right now so it's going to be less fun cause she struggles to eat enough so she gets to enjoy some calorie dense food...

That was over 10,000lbs of squats! Awesome to get a set of 315 x 8 at the end of all that, and after a big PR on the flat DB presses!

Good wo overall. The 355 squats felt heavy yesterday. I think I had a another rep or two at 315 but the legs were burning.

[Plateauplower]

Saturday 8/15/15
202.2lbs

Going to start the day with a little fast and try to bring calories way down today. Pretty much blew the calories yesterday by eating a giant sugary buttery cinnamon roll last night. It was good. So diet mode from here on until I get the fat peeled back off.

M1 10:00am
Grk yog / whey
300 cals / 60g pro / 1g fat

M2 1:00pm (950c/115p/21f)
7.5 Ham & 2 slice mozz wrap -spinach,tomato,pickles /goldfish crackers
650 cals / 55g pro / 21g fat

M3 3:45pm (1400c/155p/34f)
3oz Spinach, tomato, 2.6oz chick pea salmon salad
450 cals / 40g pro / 12g fat

M4 7:00pm (2000c/223p/60f)
6oz steak wrap w/grilled veg & 1oz mozz salsa
600 cals / 68g pro / 26g fat

M5 9:00pm (2350c/261p/69f)
Chkn burger on 35 cal
350 cals / 38g pro / 9g fat

Totals: 2350 cals / 261g pro / 69g fat

[trickyB]

Sounds like we are in the same place WRT gaining more weight (fat). I just can't bring myself to do it. I'm still adding weight to the bar slowly over time.

Nice lifts. I'm going to have to give the DB shoulder presses a go. 80 for reps sounds heavy! Stay after it.

[mirroroferised]

That was a great session with those pr's! Good work. That food looks awesome too. Hope the calorie cutting goes well man. I might have missed it but what's your calorie target?

[Plateauplower]

Sounds like we are in the same place WRT gaining more weight (fat). I just can't bring myself to do it. I'm still adding weight to the bar slowly over time.

Nice lifts. I'm going to have to give the DB shoulder presses a go. 80 for reps sounds heavy! Stay after it.

Yea I don't really feel like dieting but it needs to be done. Luckily the wife took one for the team and is eating the last giant cinnomon roll before I could attack it. Getting the 80s up there for the first rep is the hardest part.

That was a great session with those pr's! Good work. That food looks awesome too. Hope the calorie cutting goes well man. I might have missed it but what's your calorie target?

Thanks! Not sure what the calorie target is likely start around 2200-2300 and see what happens.

[DocJekyll]

Hoisting up 80's, by yourself for seated pressing is just beastly.

I pop them Dumbbells up - but they don't weigh 80!



Good luck with the diet today - weekends are the hardest.

[Plateauplower]

Hoisting up 80's, by yourself for seated pressing is just beastly.
I pop them Dumbbells up - but they don't weigh 80!
Good luck with the diet today - weekends are the hardest.

It takes a pretty big boost from the knees to get the 80s to position. Dieting just sucks at first until I can get focused on it. Not too bad yesterday but didn't get much activity yesterday just a walk and took the kids to a park. Hot and humid here. Wanted to get some outdoor cardio done but I was sweating just sitting outside, same today yuck.

[Plateauplower]

Sunday 8/16/15 bumped over
203.2

Not sure what the plan is today. Going to get heavy day done today then maybe take the kids to the beach, already feels like a sauna outside.

7:00 - 8:05 am / 65 min / 36 sets (PRs totals reps at heaviest weight for Pendlays, OHP, squats)

Good session. Met last week's numbers in bench, increased heavy sets on pendlay rows. Increased reps on OHP by 2, added an additional set at 365 on squats. Did some dips and curls with no elbow pain. There was some elbow soreness on bench, but it subsided after I got sweating. Got a compliment when I was finishing from some guy about how hard I train, then he asked if I feel like I got hit by a truck in the mornings after a wo like that . Not many people really train at my gym, it's mostly curls in the squat rack kind of place, at least at the times I go.

BB bench
135x10
205x5
245x5
245x4
245x4
245x4

SS with

BB Pendlay Rows
135x10
225x5
225x5
235x5
235x5
235x5
--------------------
OHP
95x10
155x4
155x4
155x4
155x4
155x4

SS with

Alt DB Curls
40sX10
40sX10
40sX10
40sX10
40sX10
--------------------
Squats
135x10
225x5
315x5
355x5
365x3
365x3
365x3
315x5

SS with

Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

---------------------

M1 8:45am
340g Grk yog/30g whey/210g blueberries /creatine, multis 2g fish oil
450 cals / 60g pro / 3g fat

[raynerd]

Excellent session Tim! Strong work on the bench and OHP!
3 sets of 3 at 365 on squats is kick azz man!
Those Pendlays are really coming along nicely as well, going to try a 235 bump today after reading your inspiration

[bradandblake]

Nice progression man. Its so funny how people look at us and think we work so hard, and at least for me, it feels natural and normal to work like that. I forget sometimes I used to be the 3 sets and quit kind of guy.