Black_Spit- The Program

[Black_Spit]

Ok, I'm back. I've been logging in the Keto forum. I got up to 230 lb's or so through last years strength kick and had to take some of that off. Now, I'm sitting around 210'ish and ready to get my strength back up to par... maybe keep taking off a little fat(in the beginning anyway).

I have some friends here as well that I look forward to seeing, too.

The reason I'm back is that I'm excited to log my newest adventure into training Stuart McRobert style. I've read Brawn, Beyond Brawn, Further Brawn by McRobert, and just the other day purchased 'Build Muscle Lose Fat Look Great.' I had tremendous success using his principles in the past(links to old journals after this paragraph) and, like I said, I'm excited to do it again. This time, I'm taking every effort to keep sane with the eating and not balloon up in weight.

Brawn Journal
http://forum.bodybuilding.com/showthread.php?t=840270
Brawn layout/Guide
http://forum.bodybuilding.com/showthread.php?t=842749

Recent Lifting History
(copied and pasted from old journal for time saving... hope you don't mind )
In roughly April or May of last year I got on this strength kick. I did Intermediate 5x5 program, ended up doing Stuart McRobert principles for about 5 months and back to 5x5. I ended up stronger than I ever had been in my life but way too fat. I didn't even know how fat I was until I looked at my before pictures. My max bench press was 315, my max deadlift was 415 and my max squat was 425(seems light years away right now) and also, one time in November(I think it was) I squatted 315 for 15 reps. I impressed even myself on that one. Here's a deadlift video from last November or so just for the Hell of it:
http://youtube.com/watch?v=hHg_8Uob2oE

Goals
This book is a rather rigid set of guidelines called THE PROGRAM culminating in a 12 month program designed for strength and muscle gains. I'd love to see myself at 205-215 lb's by the time it's all said and done with lower bodyfat than I currently have. I have finally started doing cardiovascular work for the first time basically since high school sports. 30-60 minutes 4-5 days a week, and I plan to keep this up until such a time that I feel it is interfering with my recuperative abilities.

Supplements
Ephedrine(24 mg's) and Caffeine(200-400 mg's) - pre w/o
Optimum Nutrition Whey Protein- post w/o
Green Tea Extract capsules 500 mg's 1-2/day
Fish Oil softgels 3-6g/day
Vitamin C 1-2g/day
Multivitamin

Diet
Keeping it relatively lower carbs, with post w/o being the exception. I honestly just feel better when keeping carbs at a minimum. When fat is my body's fuel of choice as opposed to carbs, I feel awake and alert... on the flipside; Carbs make me sleepy and lethargic. 2500'ish calories to begin and bumping it up as needed when training intensity increases in coming weeks/months. Plenty of vegetables, etc.

The book has even an advanced lifter starting VERY light for the first few weeks, ie; roughly half of maximum poundages. The author has never been particularly strict about rep ranges, so I modified a couple of the exercises' reps ranges to suit my needs and keep me intense and happy.

Here is the BASIC outline that I'll be using, and it will change as time goes on:
Full body 2x week.
Squat: 2x5
Calves: 2x15
Bench Press: 2x8(I may change this to 5 reps later)
Deadlift: 2x3/1
DB Military: 2x8
Pulldown: 2x8
DB Shrug: 2x8
Db Curl: 2x8
Crunch: 2x12

I've never regularly trained less than 3x week before... even while doing Brawn style routines I always used 3 days/week. This will be tough and I'll be itching to lift probably... especially since I work at a gym, but, I'm going to stay the course and report all results here.

Whew... I feel like I just typed a novel, but, I'm ready to start. First workout tomorrow and I'll let everybody know.

Disclaimer: I've made my way through about 75% of the book. Certain things may change after finishing, and then re-reading the book.

[Black_Spit]

I'm going to post up my nutrition. I don't plan on doing it regularly though. I've been tracking everything on Fitday for a couple of months now, and it's pretty easy, so...

Today:
2630 calories
141g Fat
92g carbs+20g Fiber
224g Protein


^^That will be a typical w/o day. ALL of those carbs(besides vegetables, etc) are pre and post w/o. 1.5 cups of oats total.


A typical non w/o day is going to be closer to:
2300-2500 calories
200g Protein
30'ish gCarbs
150g Fat

[mjw8204]

Man, I'm subscribed to a ton of journals right now, and I don't come on here as often during the day as I used to, but I'm always in for one of your journals. Good to see you back here.

[Black_Spit]

Originally Posted by mjw8204

Man, I'm subscribed to a ton of journals right now, and I don't come on here as often during the day as I used to, but I'm always in for one of your journals. Good to see you back here.

Thanks Matt, good to see ya again.

[Black_Spit]

Ok, so the directions are to keep at roughly half of max weight... basically, if it feels heavy at all at this point, you're doing too much. That is tough, lol... I was dying to pile on a little more weight. I'm afraid this journal will be boring for the first month or two, but, it will get better.

Squat:
135x5
185x5

Standing Smith Calves(counting bas as 45 even though it's not):
135x15
135x15

Bench Press:
135x5(forgot I was supposed to be doing 8)
135x8

Deadlift:
225x3
315x1

DB Military:
40x8
40x8

Pulldown(weight not listed, so I'll use the number on the machine):
6x8 reps
6x8 reps

DB Shrugs:
60x8
60x8

Db Curl:
25x10
25x10

Crunches:
bwx12
bwx12

Cardio: about to do it right now- 30 minutes treadmill.

Thats it for today, believe it or not, even with using very light weights, I'm sweating like a pig, partly b/c it's 106 degrees in my city today, thus the gym is sweltering, but, also I think due to doing 18 sets. Thats kind of high volume for me in a workout.

[shffl]

are you currently on the anabolic diet? I started it last week. I am finally getting used to it. Cant wait for some carbs this weekend. How has it worked so far for u? good luck!

[Black_Spit]

Originally Posted by shffl

are you currently on the anabolic diet? I started it last week. I am finally getting used to it. Cant wait for some carbs this weekend. How has it worked so far for u? good luck!

Well, I've kind of switched over to a TKD, which is carbs pre and post w/o. I did do the Anabolic Diet for probably 4-6 weeks and did very well with it... did not lose any muscle at all from what I can tell.

[MISSINGLINK]

I wondered where you went to. I am glad to be on the ground floor with this one.

[daYDreAmErX]

I'm in !

[Black_Spit]

Originally Posted by MISSINGLINK

I wondered where you went to. I am glad to be on the ground floor with this one.

I'm back and I'm gonna squat a single with 455 lb's before the end of the year assuming nothing crazy happens and screws me up.

Originally Posted by daYDreAmErX

I'm in !

Thanks.

I'm gonna rep everybody when I get recharged... Somehow I'm cool now and I've been getting reps like crazy for the past 24 hours and I'm trying to return them all.

[Black_Spit]

Cardio=30 minutes.

It's my birthday btw.

My wife came and met me at work and we went to lunch... I was nodding off at my desk I ate so much, lol. I barely was able to force myself to do my cardio.

[daYDreAmErX]

Happy birthday

[Tad_T]

Happy Birthday.

[mjw8204]

The big two seven. Getting closer to 30 every day. Congrats.

[Black_Spit]

Originally Posted by mjw8204

The big two seven. Getting closer to 30 every day. Congrats.

[Black_Spit]

Originally Posted by daYDreAmErX

Happy birthday

Originally Posted by Tad_T

Happy Birthday.

Thanks.

[Black_Spit]

Squat:
135x5
225x5

Standing Calves:
135x15
135x15

Deadlift:
275x3
335x1

DB Military:
45x8
45x8

DB Shrugs:
60x8
60x8

Bench Press:
135x8
135x8

DB Curls:
30x10
30x10


Doing cardio in a few minutes... planning on 30 minutes. I'll edit later if I do more.

[MISSINGLINK]

Nice looking workout BS. I know I asked you this but cannot remember where, but are you off the stuff still (chew)?

[Black_Spit]

Originally Posted by MISSINGLINK

Nice looking workout BS. I know I asked you this but cannot remember where, but are you off the stuff still (chew)?

Thanks! I can't wait to start the heavy stuff here soon.

And no on the tobacco...

Right now I'm using the 'too stressed' excuse. I'm sure I'll think of something more creative soon though.

[MISSINGLINK]

Originally Posted by Black_Spit

Thanks! I can't wait to start the heavy stuff here soon.

And no on the tobacco...

Right now I'm using the 'too stressed' excuse. I'm sure I'll think of something more creative soon though.

hahahahahaha. I want to quit as well. I am trying to give myself a reason to not do one on the way home from work, but I am not to successful right at the moment.

[Black_Spit]

Ahhh... Now I know why you've always taken such an interest. I appreciate it btw. I didn't know you were a fellow user, lol.

So, do you dip and just call it 'chew' where you live(terms seem to vary by region)? Or, do you actually use chew.

Here in TN, dip=can & chew=bag.

[MISSINGLINK]

Originally Posted by Black_Spit

Ahhh... Now I know why you've always taken such an interest. I appreciate it btw. I didn't know you were a fellow user, lol.

So, do you dip and just call it 'chew' where you live(terms seem to vary by region)? Or, do you actually use chew.

Here in TN, dip=can & chew=bag.

We have always called the can stuff chew like "Hey man, can I bum a chew off you". You still have some traditionalist that call it dip. I sometimes do that too. However, when you have some RedMan Plug in there it can only be called one thing Chewing Tobacca or Chew. Well, that is 2 things but you get my point.

PS. Mountain Dew and a Fresh Can of Kodiak= Heaven.

[Black_Spit]

Originally Posted by MISSINGLINK

You still have some traditionalist that call it dip.

ROFL I wish I could rep you again for that sentence.

For some reason, I can picture us having a very serious conversation about this and I'm LOL'ing at work and people are looking at me.

[Black_Spit]

This week I basically had the choice of upping my sets of everything to 3 or having 3 w/o days. I'm going for the 3 w/o days.

Squat:
135x5
245x5

Standing Calves:
155x15
155x15

Deadlift:
135x3 warmup
275x3
355x1

Bench Press:
135x5
205x5

Db Military:
50x8
50x8

Db Shrug:
65x8
65x8

Db Curl:
35x10
35x10

Crunches:
bwx12
bwx12

Cardio= 30 minutes

[MISSINGLINK]

Nice high volume there BS. PR's will be there in no time.

[Black_Spit]

Thanks.

I think they are a couple of months down the road.

Squat PR is 385x5 and 425x1 and 315x15(my favorite one )
Bench PR is 285x5(I think) and 315x1
Deadlift PR is 415x1 and 380x3(I think...I'll have to go back and check this and the bench 5rm)

[Lencho]

After being publicly humilated in the main forum, I'm here.



*subscribes*

[Black_Spit]

Glad to have ya... finally.

[Tad_T]

Solid session.

[TexAss]

I'm interested in McRobert's stuff.

I have Beyond Brawn. I'd like to pick up Brawn and Hardgainer.

I've responded well to abbreviated training in the past.