Challenge 3 (C3): Friends don't let friends atrophy

[PulgasStrongMan]

Originally Posted by beefyemt

I've been kind of a dud for C3 but I would be down for some C4. Due to my recent problem with cheating, I haven't had any progress to speak of lately. I am dialed in now and trying to finish C3 strong! I have noticed that when you cheat once it becomes easier to continue to cheat. It's gotta be all or nothing with me. I wish everybody the best with their goals for the end of C3.
Brook

Brook - Glad to hear you are gonna hang in there for C4.

When it comes to cheating, take the thrill out of it. PLAN to cheat once a week. I do that myself. I either have a big restaurant meal or a monster steak every weekend. It keeps the "want" under raps and everything even.

Originally Posted by GeminiJedi

... Note to self: push harder ALL the time.

Hey GJ! Working out with others certainly can motivate! Keep it going!

[fightgravity]

Originally Posted by PulgasStrongMan

When it comes to cheating, take the thrill out of it.

Great advice - one meal is not going to lose your battle: it's giving up after the meal that does the damage.

I'm up for C4 - this has been a great motivator even though I haven't acheived all of my original goals, and revised them along the way, I found the regular check-ins and the progress assessments made it much easier to keep me on track towards my goals.

[digger711]

Originally Posted by PulgasStrongMan

Dave ... it is "Click, Click BOOM!"

You have really changed over this challenge bro. Your pics and motivation are impressive.

Nice ... glad to see other folks are wanting to keep at it.

Will remember for next time!!
Thanks for the encouragement. I've been slowing down after the birth of our son, but hopefully I can finish out C3 in style. I'm getting stronger and really excited about the future. My wife is getting on board soon but doesn't want to put up pics. Maybe we'll get her in the C4 action.

[hbk442000]

glad to see you guys at it. Keep up the great work.

HBK

[trixter747]

Tonight's workout was fantastic. I'm having a hard time typing at the moment and bringing the shaker to my mouth is a bit of a challenge... I'm liking the workout I put together overall for each day, especially arms. Still doing supersets on some days including tonight. The last 2 arm sessions were done with triceps first so tonight we switched it to hit biceps first. Surprisingly almost every exercise had at least one exercise with increased weight. Rest times between sets were kept to about a minute. All exercises were for sets of 4x8-10.

Standing Dumbell Curls: 32.5/35/40/40
Tricep Pushdown: 80/90/90/100

Incline Dumbell Hammer Curls: 32.5/32.5/35/35
Overhead DB Tri Extensions: 75/80/80/80

Flat Head Machine Curls: 80/90/100/110
Tricep Pushdown Machine: 225/240/255/270

Typically I'd throw in 3x10-12 supersets with normal and reverse barbell curls, but work today already shot them. Anyhow, the pump was/is fantastic and a few times I could feel the fibers pop a bit at the top squeeze. Yeah, definitely liking what I'm seeing with the slightly heavier weights (plus a little better understanding physiologically what happens with hormones). Not sure how much is tied into the VNS-9 possibly kicking in more now that its been in my system longer, but whatever it is I'll be glad to ride it out these next few weeks. GJ and I are both a little baffled how being hypocaloric is still yielding fairly consistent gains...

[GeminiJedi]

I'm feelin so damned manic about this whole competition thing! Last weekend I was content and super excited, the last couple days--especially today--I'm so freaking stressed and feeling too small and missing food (ok, missing pastas and muffins and bagels and chocolate). I miss going out to eat and not worrying too much. It's not like I'm NOT eating, I'm just sick of what I AM eating. I like my Sunday pre-church muffin. I like going to IHOP once in a while with friends. I like grabbing some ice cream with a gal pal and gabbing. I like breadsticks with my pasta and soup.

On the flip side, I like being lean, but I HATE being so damned small. I know clothing size is just a number, like weight on a scale, and how it looks is really what matters, but it's so freaking hard to get out of those head games. I like seeing delt striations when I lift, I like seeing veins pop as I lift, i like seeing abs and an Adonis belt, quad separations. I like that my butt is lifting, not feeling jiggly when I walk, not hanging over. I like not muffin topping out of my pants, but I HATE that nothing is fitting any more. I know that's going to change when I start adding size/mass, but it still freaks me out.

I hate feeling so manic.

[GeminiJedi]

Better the last couple days. Sorry to have such a negative post as the most recent one on this thread for so long!

[PulgasStrongMan]

Took a tape to myself this morning and was surprised at the progress. Waist and hips have not grown [whew!], and my thighs, arms, shoulders and chest have. Very cool. You can check the stats on my bodyspace page if you are interested in the details. Body fat, according to the electronic calipers, is at 6%. Wow ...

The one lb a week has continued for over the last two months and I am growing convinced that it is the right kind of weight.

The close of C3 is nearly here guys ... pics next weekend for me, eh?

Hope you are all still being relentless out there!
Brian

[beefyemt]

Originally Posted by PulgasStrongMan

Took a tape to myself this morning and was surprised at the progress. Waist and hips have not grown [whew!], and my thighs, arms, shoulders and chest have. Very cool. You can check the stats on my bodyspace page if you are interested in the details. Body fat, according to the electronic calipers, is at 6%. Wow ...

The one lb a week has continued for over the last two months and I am growing convinced that it is the right kind of weight.

The close of C3 is nearly here guys ... pics next weekend for me, eh?

Hope you are all still being relentless out there!
Brian

Nice work Brian! Sounds like you have everything dialed in just right.

I won't be able to hit 8% for about another week or so. I did my final cut on calories today. It should be enough to take me home. I will be down to 1800 calories per day with 100 grams of carbs, 200 grams of protein and 55 grams of fat. I will do a refeed twice a week. We will see how my body reacts to that for a couple of weeks.

[tswills]

To all:

This will be last official post on C3. Sorry for not posting. I've been extremely busy packing for Florida. This is also my last post online in CA, as I'll be heading out tomorrow evening to FL. C3 went more or less well for me. Here are the major achievements. I still need to do some last measurements of certain bodyparts, which I'll do once I go to FL.

Weight: 200lbs
Arms: 16.75in
BB Bench: 205lbs for 10 (old weight amount--> biggest accomplishment for me)
BB Curls: 100lbs for 6
Incline BB Bench: 195lbs for 8
Leg Press: 1000lbs for 10 (yes, I've finally graduated to the 1000lbs club)

I'll post updates on my site once I hit FL. Unfortunately due to time commitments, I will not be participating in C4. Have fun in my stead.

Tim

[PulgasStrongMan]

Originally Posted by beefyemt

... Sounds like you have everything dialed in just right ... I won't be able to hit 8% for about another week or so. I did my final cut on calories today. It should be enough to take me home.

Look forward to seeing your progress pics Brook!

Originally Posted by tswills

To all:

This will be last official post on C3. Sorry for not posting. I've been extremely busy packing for Florida ...

Look forward to your updates and hearing about you getting settled in Florida and finding a gym!

C3 has been great guys ... looking forward to C4 [for some reason the name there just makes me think about "kaboom!" ... lol]. And I am sure that C4 will be all about that. People encouraging each other into wiser methods to achieve greater growth. Should be cool.

[PulgasStrongMan]

Hey guys ... started a new thread for C4 -- NICE!

http://forum.bodybuilding.com/showth...#post185197301

If you are in, throw up a post and start thinking about your next set of goals.

COOL!
Brian

[trixter747]

Originally Posted by PulgasStrongMan

Hey guys ... started a new thread for C4 -- NICE!

http://forum.bodybuilding.com/showth...#post185197301

If you are in, throw up a post and start thinking about your next set of goals.

COOL!
Brian

Good deal! This run just sucked for me, so next should go much better. Namely it was hard with GJ doing pre-contest prep and myself not. We'll both be following the same program after her show though for 15 weeks so that'll carry us all the way through C4. Just need to re-benchmark and try to figure out a realistic goal set...

[Kion]

I'm in. These last couple of weeks for me have been rough with little workouts or no workouts at all. I've been really close to mu goals only to get sick or injured and not get it. My diets been a little off as well so I've put on a little weight which sucks.

[GeminiJedi]

I know C3 ends in like a day, but my personal challenge is over in 13 days. Progress pics are up as of yesterday, those will most likely be my "end" pics for this challenge. Weight as of yesterday was 112.5, bodyfat at 11.6 % I think. I'm counting that as 11% So that goal met, seeing if I can't lower it a bit more before the show.

Had a wisdom tooth removed yesterday. I'm feeling pretty good, and no that's not just the Vicodin talking I really feel that being healthy and stronger physically has greatly improved recovery time, as well as the Xango helping to keep inflammation at bay. Will take a bit of a walk in a bit to get some cardio in and see just how much work I can do without raising my blood pressure enough to reopen the surgery site. Gotta keep on keepin' on!

Congrats to everyone who met their C3 goals, and congrats to those who didn't in that they learned to try something else If we're not constantly learning, we're doomed to repeat the mistakes of the past. Hope to see most of ya back!

Tim--good luck in your endeavors!! We will miss you in KABOOM!

[PulgasStrongMan]

Originally Posted by Kion

I'm in ... My diets been a little off as well so I've put on a little weight which sucks.

Kion - glad to see you wanting to continue bro. If you want some help with diet, PM me with what you have been up to that way and I can let you in on what I have been doing. Once you get something dialed and it works, it is just a matter of setting yourself up so that you can be consistent about it.

Originally Posted by trixter747

Good deal! This run just sucked for me, so next should go much better.

Excellent Adam - glad to see you wanting to keep at it. You have been a big source of inspiration to me bro and I am certain that C4 will be good for you too.

Originally Posted by GeminiJedi

KABOOM!

GJ - thanks so much for all your encouragement and sharing your experience with us. I am certain that you'll do great during your show ... KABOOM.

Originally Posted by fightgravity

I'm in - C3 was really great and motivational. I haven't assessed final status - 1 more day to go, but definitely am up for a new set of goals. DJ

Glad to see you are back in there too DJ!

It is pretty funny the pun involved there with the next Challenge: C4. But I am excited about it. Summer of '08 is going to be about explosive growth.

I'll close out my C3 and start C4 this week at some point with new pics and goals.

NICE!
Brian

[mquang]

wait...you can't close out C3 yet...lol...
I want to say thanks for all the support and taking the time to help me out on this journey. I wish you guys the best in C4. quang

[Kion]

Don't know if this should go here or in the C4 thread but could I get a workout critique? It's a modeled slightly after Rippetoes and Madcow.

This is what I''m leaning towards. I would cycle these each week, so W1 would be ABC, W2 ACB, W3 BAC, W4 BCA W5 CAB W6 CBA. I'm having to learn how to squat again and my bench needs to be brought up. I know that I'm benching a lot but my chest has always been the weakest part of my body.
Workout A Focus on the whole body
Squat 3*5
Bench 4*6
Rows 4*5
Dips 3*6
Situps 4 Sets

Workout B Focus on the Back and Shoulders
Front Squat 3*8
Incline 3*6
Military Press 3*6
Deadlift 2*5
Rear Delt Flies 3*8

Workout C Focus on the Chest
Squat 3*5 (Might replace with lunges or leg extensions)
Decline Bench 3*5
Pull-ups 3 sets
Flies 4*8
Bicep Exercises TBD

[digger711]

I took my measurments yesterday:
Chest +3 (I'm really suprised on this, need to double check it!)
Arms +0 -this is OK though I feel like I've gained arm strength.
BF% - Need to get this done- though I feel like I've made good gains here.

I'll post up progress pics ASAP and let's get goin with the explosion (C4!!)

Yeah!

[PulgasStrongMan]

Originally Posted by Kion

Don't know if this should go here or in the C4 thread but could I get a workout critique? It's a modeled slightly after Rippetoes and Madcow.

This is what I''m leaning towards. I would cycle these each week, so W1 would be ABC, W2 ACB, W3 BAC, W4 BCA W5 CAB W6 CBA. I'm having to learn how to squat again and my bench needs to be brought up. I know that I'm benching a lot but my chest has always been the weakest part of my body.
Workout A Focus on the whole body
Squat 3*5
Bench 4*6
Rows 4*5
Dips 3*6
Situps 4 Sets

Workout B Focus on the Back and Shoulders
Front Squat 3*8
Incline 3*6
Military Press 3*6
Deadlift 2*5
Rear Delt Flies 3*8

Workout C Focus on the Chest
Squat 3*5 (Might replace with lunges or leg extensions)
Decline Bench 3*5
Pull-ups 3 sets
Flies 4*8
Bicep Exercises TBD

Hey Kion - It sounds like you have got a plan. If it is intense to the point that you wonder, "What have I signed myself up for here!" then you are in the right spot. It is not worth doing if it is a breeze. Keep it tough and keep the diet dialed.

Originally Posted by mquang

wait...you can't close out C3 yet...lol...
I want to say thanks for all the support and taking the time to help me out on this journey. I wish you guys the best in C4. quang

Mquang! You hopping in for C4?

Originally Posted by digger711

I took my measurments yesterday:
Chest +3 (I'm really suprised on this, need to double check it!)
Arms +0 -this is OK though I feel like I've gained arm strength.
BF% - Need to get this done- though I feel like I've made good gains here.

I'll post up progress pics ASAP and let's get goin with the explosion (C4!!)

Yeah!

Your pics look amazing bro ... larger and more defined for certain. The larger measurement for chest may be right on point being that when you wrap that tape around yourself it is no doubt being tugged on by some sprouting back muscle as well as the chest.

See you all on the C4 Board!
Kaboom ... http://www.youtube.com/watch?v=b4YJCiiL6SM
[Everybody need to get this song on your iPod. The Marines ... Locally for me these guys do a lot of click click boom - believe me I hear it. My house is rattled daily by their practice. NICE!]

[fightgravity]

C3 wrap up - end of June

It’s the end of the C3 challenge from April – Jun 2008 – 3 months of sharing goals, methods and bumps in the road with the group.

Diet
During the challenge, I changed my focus entirely to weight and diet. Net: I lost a total of 11 lbs – going from 198 to 187 lbs. Body fat went from 20.7 to 16.8%. Waist went from 37.5 to 35 in. I didn’t reach my goal of 180, but my ratio of lean/fat is better than ever.

Progress was slow after the first 4-6 weeks, but by keeping an eye on calories and fat/carbs, I managed to eke out a few additional pounds over the second half of the challenge. I also learned a lot about diet for weighlifting – and for several weeks I was able to average more than 1 gm of protein intake per day. This proved harder than I expected, but I think it contributed to my keeping strength and muscle while still reducing weight.

Strength
Original goal was to increase strength and muscle, but as noted I shifted much more to weight during the first month. However, my lean body mass is the same as when I started (157 -> 155 lbs). So I kept the muscle I started with.

I laid off for a lot of the first 5-6 weeks, probably too long. In May I started a four-way split based on a Branch Warren routine (but not as insane as that) – and am in the 7th iteration. I haven’t made any PR’s but am back in the range for moderate to heavy weights. I think for C4 I will attack the strength area a great deal more.

I had several focus areas during C3:
- A focus on back – inspired by mikschu – I added sets here: rows, pull downs, pull ups, and have seen progress esp. in pullups
- Wrist and triceps – increased .25" in in forearm, and triceps are looking good, though arm measurement is unchanged.
- Probably the biggest change in exercising is that I started doing treadmill – 15 minutes in warm up before weights, and 30 minutes of interval runs. I had never enjoyed treadmill before, but am really getting it now – and I think this has had a major contribution to my overall progress.

General
I feel a whole lot fitter, and am psyched for a new round of goals in C4. Will outline these in a day or so.

I'll post pix soon for end C3 and start of C4

[trixter747]

Took starting measurements today for C4, but here's how things played out over the course of C3:

Weight: 191.5 (-2.0lbs)
Chest: 41.8 (-0.3")
Arms: 14.3 (+0.3")
Hips: 34" (-0.5")
Waist: 32.8" (-0.8")
Thighs: 24.5 (-0.3")
Calves: 15.5" (No Change)
Forearms: 12.5 (+0.3")
Shoulders: 52 (+0.3")
Neck: 16.3 (-0.3")

Now to figure out the goals for C4...

[PulgasStrongMan]

Originally Posted by fightgravity

C3 wrap up - end of June

It?s the end of the C3 challenge from April ? Jun 2008 ? 3 months of sharing goals, methods and bumps in the road with the group ...

It will be great to have you in on C4 bro ... keep it going!

Originally Posted by trixter747

Took starting measurements today for C4, but here's how things played out over the course of C3:

Weight: 191.5 (-2.0lbs)
Chest: 41.8 (-0.3")
Arms: 14.3 (+0.3")
Hips: 34" (-0.5")
Waist: 32.8" (-0.8")
Thighs: 24.5 (-0.3")
Calves: 15.5" (No Change)
Forearms: 12.5 (+0.3")
Shoulders: 52 (+0.3")
Neck: 16.3 (-0.3")

Now to figure out the goals for C4...

Adam! Don't look like you lost any ground dude. That is certainly an excellent base line to start from. Very glad you are continuing on with C4.

KABOOM!
Brian

[myboysrock3]

Would love to be part of the motivation that is your challenge group. PulgasStrongman and i have exchanged comments and after passing his goat milk challenge, he's invited me in. I understand that you have another challenge starting in October. My personal goals would be to reduce bf%, lower weight, and increase some muscle mass. I know you'd like your goals to be more specific so I can work on some realistic specifics. Let me know next steps in registering with the group and/or other requirements to pass. I can invoke the first rule of fight club if appropriate.

myboysrock3

[PulgasStrongMan]

ManFred!

This is the challenge previous ... the new challenge is called C4, this board is for C3. The one that you'll be hopping on will be C5. Here is the place where we have been for the last couple of months:

http://forum.bodybuilding.com/showth...#post185197301

Sorry if I confused you about where things were located bro. It is very cool that you are wanting to plug in dude!

Brian

Originally Posted by myboysrock3

Would love to be part of the motivation that is your challenge group. PulgasStrongman and i have exchanged comments and after passing his goat milk challenge, he's invited me in. I understand that you have another challenge starting in October. My personal goals would be to reduce bf%, lower weight, and increase some muscle mass. I know you'd like your goals to be more specific so I can work on some realistic specifics. Let me know next steps in registering with the group and/or other requirements to pass. I can invoke the first rule of fight club if appropriate.

myboysrock3