Andrew_s trolled a man in Reno just to watch him lulz

[Andrew_S]

Everyone says I look leaner every week at the gym, so I need to up my calories clearly, as this means I have room to work with... another 100+g of carbs a day inc. No idea what I even weight until I pop my new battery in the scale tomorrow morning.

My carbs are plus or minus 200g a day and I've been eating up (cheat/carb up) every 3-4 days. There is just no room after protein and fat is taken care of.

[JasonDB]

My carbs are plus or minus 200g a day and I've been eating up (cheat/carb up) every 3-4 days. There is just no room after protein and fat is taken care of.

Doing the opposite... hitting 500-600g a day, fairly low fat (chicken breast and skim milk... a lot of mine comes form my fish oil, just the base in grains or when I eat a pie/cake etc), 250g of protein a day. I'm slowly leaning out on 4k.

[psychodiver9]

My carbs are typically around 200. been having one "cheat" refers day the past couple of weeks didn't have one last week

[phozosado]

Rocky 3 - excellent cutting motivation.
Rocky 4 - bulking time.

Seriously.

[joelash302]

So much for the above! D'oh! Can I start bulking, pleeeeeeease?

W5D2

Squats
310 x 2
275 x 2
285 x 2
295 x 2
305 x 2
315 x 1

DB SLDL
3 sets, 30 second rest



That's all I have today. Making an executive decision. I blew the warm up to the main set and just tried to get some work in. Knee is actually bothering me...been bulletproof as of late, so I'm going to end it right here.
Weight is bouncing between 197-199, but the cheap little BIA device I have shows body fat down a bit. Sure miss the feeling of being stuffed, bloated, and imbued with strength. :nohomo:

Think of it this way - you keep cutting for more than another month, and I'll have that much more time to catch your squat.

[Andrew_S]

Hah! I still expect more than that on a cut! I will fix it!

[Andrew_S]

Rocky 3 - excellent cutting motivation.
Rocky 4 - bulking time.

Seriously.

Almost missed this. A big hell yes. Seriously. Just watched the training clips on youtube to refresh my memory and it's good motivation!

[JasonDB]

Almost missed this. A big hell yes. Seriously. Just watched the training clips on youtube to refresh my memory and it's good motivation!

Rocky 6 has a great training scene also, less fluffy Xfit stuff than in 4.

[Andrew_S]

Workouts are already getting tougher on low cals so my plan during the next few months is to back off slightly on trying to push max poundages and to focus on still getting solid work in with good form. I'm going to decide on a rep and set structure to fit within PHAT (no routine changes) since ive decided I'm not happy with my warm ups following something like a reverse pyramid. Maybe a Bill Starr or 5/3/1 type of structure on the core lifts with everything else as is.


Bench will be paused to work on my issues...
I may add in speed deads on heavy lower day rather than RDLs twice a week...
Squats are higher than I like. I'd rather squat sissy weights deep as F than watching them climb a little higher each time. My knees just feel better that way and form is just tighter, I'm not trying to sell anyone on ATG...

[Andrew_S]

W5D3

Seated OH Press (no backrest)
90 x 5
105 x 5
125 x 5
140 x 5

BB Rows
185 x 10 x 3 sets
Chins
DB Rows
95 x 15,15R/17L

Band Pulldowns
Upright Rows
Lateral Raise
Shrugs



I'm such a bro. Can't complain...seems to be working well. Looking better IMO...should be a fun cut. Well, as fun as things can get eating like a bird.

[phozosado]

First of all - seated OH Press...that's insane. You know that's mad-dog heavy, right?

Second - Rocky 6 training is awesome. he's "building some hurtin' BOMBS."

If he trained like that all the time.....Creed would still be alive....sniff....

[Andrew_S]

I got up to 155x4 when running madcow, so it'll be interesting if I can pass that on a cut with more volume/days. Last rep was a grind. And love me some Rocky 4...but yeah...Creed....

[phozosado]

Though now that he's reminded me of Rocky 6, I have to agree that it's a pretty damned good bulking montage. So are we supposed to believe that Sly can overhead press 315? Because I call vid or negs.

[Andrew_S]

Though now that he's reminded me of Rocky 6, I have to agree that it's a pretty damned good bulking montage. So are we supposed to believe that Sly can overhead press 315? Because I call vid or negs.

Hah, even better...clean and jerks damn 315. And squats 495. Forget boxing, he should have taken up Olympic lifting or powerlifting.

[phozosado]

lol yeah I noticed some CONVENIENT cuts during the squat sequence.

BRB I'm the strongest boxer on planet ERF.

[JasonDB]

Hah, even better...clean and jerks damn 315. And squats 495. Forget boxing, he should have taken up Olympic lifting or powerlifting.

lol yeah I noticed some CONVENIENT cuts during the squat sequence.

BRB I'm the strongest boxer on planet ERF.

Yeah no ****... if he had that type of strength he probably couldn't legally box or he would be literally killing people in the ring.

[phozosado]

and Drago punches at 2100 pounds? Riiiiggght.

[JasonDB]

and Drago punches at 2100 pounds? Riiiiggght.

A 2100 ft/lbs punch would kill you. That is about 4-5x what most .45 acp rounds have. ;-)

Honestly I would say for most people if someone who can bench over 400 raw where to hit you in the head as hard as you could, once, you would not be getting back up. Most boxers I've met were decently strong but certainly nowhere near powerlifter strong.

[joelash302]

Drago's punch was measured in PSI not foot pounds. I remember seeing something about quentin jackson having an 1800 psi tested punch. So drago was about 17% harder hitting than him for movie comparison sake.

I dunno if that's even right though, can you measure a punch by psi?

[JasonDB]

Drago's punch was measured in PSI not foot pounds. I remember seeing something about quentin jackson having an 1800 psi tested punch. So drago was about 17% harder hitting than him for movie comparison sake.

I dunno if that's even right though, can you measure a punch by psi?

I don't think you can... engineering peeps? As psi represents a constant pressure against a surface not actual energy/force which would be based upon mass and volocity.

Found some info...

http://www.straightdope.com/columns/...er-square-inch

[Andrew_S]

I'm beat! Not much energy going into this workout after cardio and lifting yesterday, but still need to do it! I envy those guys that are strong and energetic when low cals...it's not me!

W5D4

Squats
275 x 3
225 x 3 x 3 sets (paused calf sitters)
225 x 8 (tempo)
225 x 5 (hip drive)

RDLs
225 x 10 x 3 sets

Leg Ext
Leg Curl



I need to up my calories for a day...feeling depleted! I'm not sure how I'm going to play this 2nd squat day...box squats, paused work, or ??? I just tried some things. Pretty worthwhile. I notice I was driving with my right leg more than left and I wasn't contracting my glutes to push through for a strong finish. The rest was just for a bit of volume...I could fall asleep standing up right now (after eating about 50 pancakes drenched in maple syrup).

[psychodiver9]

Refeed broski.

[Andrew_S]

Refeed broski.

You got it. I've been trying to figure out how often to do it. This is day 6 low cals, so maybe once a week is the sweet spot.

[snrygo]

2 plates calf sitters sound difficult as fuarksicles

[psychodiver9]

You got it. I've been trying to figure out how often to do it. This is day 6 low cals, so maybe once a week is the sweet spot.

How steep is your deficit?

[Andrew_S]

How steep is your deficit?

Not sure, but I'm taking in 2,300 cals. Trying to make this a short cut then back to bulking (not so sloppy this time).

[psychodiver9]

Not sure, but I'm taking in 2,300 cals. Trying to make this a short cut then back to bulking (not so sloppy this time).

If you don't know maint I'd suggest just going by feel. Once every week or two maybe.

[Andrew_S]

If you don't know maint I'd suggest just going by feel. Once every week or two maybe.

Sounds good. Yeah, trying to figure cals out (roughly) based on my rate of weight loss, but it seems like my BF is going down and so far not weight. I'm not complaining about that, but makes it impossible to judge right now.



Reminds me I was going to ask Jason about something. I've been lifting for 3 years so beyond a total noob, but I'm wondering if a little recomp is going on because I've never really trained with hypertrophy in mind and now that my volume is up there a bit if that isn't happening. I never train arms, but I've actually put a little size on them despite the cut for example. I'm sure that will dry up shortly, though.

[JasonDB]

Sounds good. Yeah, trying to figure cals out (roughly) based on my rate of weight loss, but it seems like my BF is going down and so far not weight. I'm not complaining about that, but makes it impossible to judge right now.



Reminds me I was going to ask Jason about something. I've been lifting for 3 years so beyond a total noob, but I'm wondering if a little recomp is going on because I've never really trained with hypertrophy in mind and now that my volume is up there a bit if that isn't happening. I never train arms, but I've actually put a little size on them despite the cut for example. I'm sure that will dry up shortly, though.

You might experience some recomp training for hypertrophy the first time if your caloric surplus is very small. Your size to strength ratio is quite good right now so gaining size should be very easy for you at this point.

[snrygo]

I swear, JDB must be in 98% of nut miscer's logs