Finishing The Job (cutting)

[DE_58]

Soo. Sunday the 11th was a gym fail. i figured my legs were still sore and I couldn't squat. Hung out with the gf and watched my team (Giants) get smacked. Diet on spot except for some WW Spaghetti + 1 Meatball + 1 Sausage. Not that bad otherwise. Good rest day. Time to restart the perfect eating count. 12th log coming up now

[DE_58]

Logging Cliffs- 1/12
-Decent day of school
-Diet spot on
-Leg day was fairly good.
-Tapering off carbs will start now. Cutting ALL carbs in last meal. Replace with P or F?

-Stick to the Routine Percentage:100%

Workout Summary:
Warmup - 2 minutes cycling, Bodyweight squats, empty bar squats, 135 lb squats

6x8-10 BB Squats - Didn't get too heavy. Got the job done though.
2x20 Widowmaker Squats 135 lbs - KILLER
6x10-12 45* Leg Press
4x12 Hammy Curl
2x8-10 Leg Ext.
5 Sets Calf Work

Then Physical Therapy, tightened up my RC/AC

Afterthoughts: Ate perfectly on spot. 1 Day Streak - ****. Good day of school. Really wasn't THAT bad. Out of XTEND, gonna scrap it for a while, too expensive, didn't see real recovery improvements. Good leg day. Squats got me fatigued, then Leg Press turned my legs to jelly, then hamstring curls turned my legs into jelly during an earthquake. Add lactic acid-filled calves to that and I'm not walking right tomorrow - which will probably result in being late to a couple classes. It's a price I'll pay for HYUUUUUUUUUGE quads, though. DO WORK!

TOMORROW'S GOALS:
- Start another clean eating combo.
- Work Delts hard
-Reassess and adapt diet - Lower carbs. Consider Keto?
-Talk with cnc about previous goal
-Maybe inquire about using my free trainer sessions to measure BF%
- Be the best person I can be, in everything I am doing.
"The saddest thing in life is wasted talent, and the choices that you make will shape your life forever."


YESTERDAY'S GOALS:
DID NOT LOG - STARTING FRESH

Anyone have anything to say?

[klove]

Nice work man keep it up. Sub'd because your a giants fan! (although they did get their asses handed to them)

[DE_58]

Logging Cliffs- 1/13
-Decent day of school
-Diet spot on
-Good shoulder pump. Hit biceps b/c I've been neglecting em. Pump there too
-Tapering off carbs last meal.

-Stick to the Routine Percentage:100%

Workout Summary:
Warmup - 2 sets of light movements for 3 delt heads

4x10-12 working sets Arnold Press
4x8-10 Smith Machine Military Press
2x10 Laying on side bench DB side raises. (LOL NAME)
2x10 Side DB Raises
2x10 Front Raises
2x10 Facing-incline-bench Rear Delts
2x8 Military Press Machine

Then the GUNZ:
3x8-12 BB Curlz
2x8 Preacher Curlz
2x10 Pulley Curlz
3x8-10 Concentration Curlz(1 set assisted with other hand, 5 second negative movement)

Afterthoughts: Ate perfectly on spot. 2 Day Streak. Good day of school. Legs are bitchin' and moanin' but they'll get worse tomorrow. Straight to gym after school. Tried some CytoSport Intra-WO Supp sample today. Tasted like piss. Lets see how recovery is effected. Good Delt day with added bicep work. Tomorrow is cardio/abs. Will do 2 cardio sessions. One in morning with nothing in my stomach but a 20g whey/water shake and one in afternoon.


TOMORROW'S GOALS:
-2 Cardio sessions
-Work hard in school
-Continue clean eating combo
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
- Continue clean eating combo-------------------------------CHECK
- Work Delts hard---------------------------------------------CHECK
-Reassess and adapt diet - Lower carbs. Consider Keto?--------CHECK
-Talk with cnc about previous goal-----------------------------CHECK
-BF % Test---------------------------------------------------NO CHECK
-Talk to CNC-------------------------------------------Not yet, but I will


"The saddest thing in life is wasted talent, and the choices that you make will shape your life forever."



Anyone have anything to say?

[SpaceButler]

Great log you've got going. Way to keep at it.

Your quote is what it's all about. When I think about how much of my life I've spent in terrible shape, physically and otherwise, it's maddening. I think recently I've learned to stop hoping that I can stick with this, and just effing stick with it.

P.S. yes it is very cold here.

[DE_58]

Logging Cliffs- 1/14
-Neglected to do AM Cardio = Pissed of D-End
-Diet spot on - basically
-Pretty good LISS/Abs day
-After gym went home and had 1 scoop whey and went to phys ther.
-got back from phys ther. and did 20 mins of treadmill incline walking
-1 scoop whey + Orange Ruffy (fish) and some veggies.
-basically same macros as chicken + more fat + less carbs (no rice)
-Want to start keto


-Stick to the Routine Percentage:95%
Workout Summary:
Warmup - N/A

30 minutes Steady State with intervals changing incline on treadmill
6-10 sets abs
Phys Therapy, shoulder stuff, 8 mins on arm cycling thing, 10 on elliptical
20 minutes inclined treadmill after dinner

Afterthoughts: Ate perfectly on spot. 3 Day Streak. Good day of school. Legs are bitchin' and moanin' even more today. Straight to gym after school. Good low intensity cardio day to help get some blood flowing and fix my damn legs and good ab burn. Phys therapy was good EXCEPT some therapist told me ellipticals were better for developing legs than squats. I was enraged.

TOMORROW'S GOALS:
-2 Cardio sessions
-Work hard in school
-Continue clean eating combo
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-2 Cardio sessions---------------------CHECK, kinda
-Work hard in school------------------CHECK, sorta
-Continue clean eating combo------------CHECK



"**** you I won't do what you tell me" - RATM



Anyone have anything to say?

[DE_58]

Front Relaxed. Looks like ****e still.


Side Relaxed. Think I was forcing gut out a little.


MM #1


Samples I got in mail today

[cawiau]

progress is coming along nicely bro, keep at it!

[klove]

Phys therapy was good EXCEPT some therapist told me ellipticals were better for developing legs than squats.[u] I was enraged.

HAHAHA! That is ridiculous sometimes i wonder how someone who thinks that could even get a degree in physical therapy.

[Freddie Beef]

Looking strong in the pics bro!!!

[DE_58]

Logging Cliffs- 1/15
-Today may have been the ****tiest day in a long time for me
-Started off in school, dislocated my patella and tore my meniscus
-went to doc's, more phys therapy with VERY high likelihood of surgery
-MRI tomorrow or ASAP to confirm surgery
-ate clean, no gym
-Got in a minor car accident today on way home from doc's, someone rear ended me

-Stick to the Routine Percentage:FAIL.
Workout Summary:
Warmup - N/A

N/A

Afterthoughts: Ate perfectly on spot. 4 Day Streak. Pissed off cannot walk cannot extend knee all the way and it hurts. I need to talk to someone about motivation right now.

TOMORROW'S GOALS:
-I have no idea what I'm gonna do about this, but
-Eat clean
YESTERDAY'S GOALS:

-Continue clean eating combo----------CHECK



Now is not a time for cute ****in' quotes. Do or die time. What I make of the next couple days/weeks determines my entire cut and future in bb'ing.



Anyone have anything to say?

[DE_58]

SOOO BORED!!

Haven't left my room really at all day. Feel like ****. Still can't extend at the knee. No MRI today. Diet was ok.

Oats
1 scoop MM Shake

Turkey Sliced
1/2 Boiled Chicken Breast
10-15 almonds

thats it so far. Prob some tuna and cottage cheese later. Or whatever my mom makes.

[DE_58]

Ate some boiled chicken for dinner with veggies AND
some bbq chicken tenders...only a few but........... MY BAD!! still think I was well under maintenence.


AND Knee update - I can extend it fully. It hurts when I do, but it's progress. Guessing the inflammation has gone down a bit. Same thing that happened in football in Fall07, just took longer to go down. I think I MIGHT be able to walk, will check as soon as I post. Looking forward to my chest workout tomorrow!! HAHA!

[cawiau]

Give the knee some time , recovery will take some time

[DE_58]

Soo went to phys therapy today. Will post journal format later. Got a BF test and weigh in done today with a trainer. RESULTS

Weight - clothed = 205.5
BMI= 26.4
Impedance (WTF?) 438
Fat% = 19.1
Fat mass = 39 lb
FFM = 166.5
TBW = 122


If anyone knows what these mean, please tell. ( Impedance, FFM, TBW)

Down from initially 215. WHATS GOOD?

[DE_58]

Logging Cliffs- 1/17
-Can walk, knee swollen. Good day so far
-Good chest workout - GREAT Tri PUMP!
-Diet OK so far.
-phys therapy for leg. She said usually surgery is required for young athletes
-fixed heat in my car. Had to flush heating coil again (recurring problem)

-Stick to the Routine Percentage:100%
Workout Summary:
Warmup - Cable X-overs Light, stretch

4x8-12 DB Press. Got up to 65 x 8.
3x8-12 Incline DB Press. 50s x 7
3x8-12 Incline DB Flyes

EXHAUSTION SUPERSET:
1x8 Incline DB Press VERY SLOW
1x8 Incline DB Flyes VERY SLOW
1x8 Incline DB Press ALMOST DYING
1x6 Incline DB Flyes COULDNT GET LAST 2
3x12 Pec Dec Flyes
2x Burn Cable X-Overs
2 sets OH Tri Presses
2 Sets Straight bar pulley pushdown
2 set Rope Pushdowns
1 set OH Rope Extensions

GREAT PUMP

Afterthoughts: 4 Day Streak of relatively no cheating. Good therapy session and good chest workout. Tried some samples of PreSurge and IntrAbolic. Don't feel like PreSurge did what I wanted it to. IntrAbolic may be my next supp. Or a quality multi. Who knows? BF got tested along with weight, 19.1% and 205.5 lbs. Check the other numbers out and tell me whats up with em.


TOMORROW'S GOALS:
-Good back day
-Rest leg
-minimize meal cheating while out with gf
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-Will reset this again, lol.



You've got to get up every morning with determination if you're going to go to bed with satisfaction. - George Lorimer


When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn. - Harriet Beecher Stowe





TALK TO ME, BRAHS

[Freddie Beef]

I was confused about your bf reading

From what I can tell, it means you are pretty solid?

[DE_58]

I was confused about your bf reading

From what I can tell, it means you are pretty solid?

What are you confused about? and I guess 19 is alright. Goal is 10% by summer. It can be done, easily. Maybe enough time for a small bulk then pre-summer cut to get the abz.

[Freddie Beef]

What are you confused about? and I guess 19 is alright. Goal is 10% by summer. It can be done, easily. Maybe enough time for a small bulk then pre-summer cut to get the abz.

What is impedance?

[DE_58]

looked into it.. guess it has something to do with water in fat/muscle and how electric flows through

[DE_58]

Logging Cliffs- 1/18
-Can walk, knee swelling going down
-Crazy back day. Good lat pump
-Used straps for first time.
-Set PR for BB Row


-Stick to the Routine Percentage:100%
Workout Summary:
Warmup - 1x12 Seated rows, 2x10 Lat Pulldowns

3x8-10 Overhand Wide Grip Lat Pulldowns
3x8-10 Underhand Narrow Grip Lat Pulldowns PR
Put on straps, figured out how they work after pulldowns
4x8-12 T-Bar Row. 2 Plates on the machine for good range, PR, kinda
4x8-12 BB Row. Felt great doing these with straps. Good form. 125-155
1x1 BB Row 175. PR
2x8-10 DB Row 80 lbs.

Gunz:
3x8-10 BB Curls
1x8 Hammer
1x8 Concentration
3x8 Seperate Handed Pulley Curls
2x8 EZ Bar Pulley Curls

some random grip work.

Crazy LAT pump. Most I've felt out of my lats in a LOOOONG TIME, if not ever.

Afterthoughts: 5 Day Streak of relatively no cheating. Got a package of Infinite Labs samples. SWEET! Some Pre workout stuff and some PWO stuff and some other stuff. Good care package. Used Juggernaut from IL and it did what it's supposed to. Sipped on my sample of Purple Wraath today, might buy some soon. Opinions on it? Straps are officially part of my back day routine. New PRs today and a good workout.


TOMORROW'S GOALS:
-Hit abs. I need to restructure my split because I can't do legs/cardio.
-Rest leg MOAR
-Get MRI/Arthogram to check if surgery is needed.
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-Good back day----------------------------------CHECK
-Rest leg-----------------------------------------CHECK
-minimize meal cheating while out with gf-----------CHECK



The only solace I have is to know that my place will never be on the sidelines with those too scared to step out onto the wire. My only security is to know that I took the chances when others played it safe, that I anteed up when the rest folded. I will risk it all cuz that is all I know. My contingency plan has always been to die trying. I?m out here on my grind, where I belong, where I am home, where I am meant to be. If you need me, you know where to find me. I hope to see you there.





TALK TO ME, BRAHS

[DE_58]

Damn.. I'm kinda nervous about the results of this MRI/Arthrogram. My therapist said 90% of the time when this happens in young athletes they have to go in and fix it. Depending on how bad it is, full recovery will take from 2-5 months, if not longer. I'm pissed. Sick back day though. Can't wait till I'm eating for mass and putting up higher numbers. I think tomorrow is gonna be a day off. Maybe some slight ab work. Any suggestions on a new split working around legs?

[CamKeo]

Subbed, keep it up brother!

[DE_58]

Logging Cliffs- 1/19
-Didn't do much
-Ate clean for the most part so far
-MRI/A done, leg feels weird
-Resting for rest of the day
-Doc appt. on weds.


-Stick to the Routine Percentage:100%
Workout Summary:
Warmup - N/A

N/A

Afterthoughts: 6 Day Streak of relatively no cheating. Went to the MRI place and got it done. Results will come either later today through a friend or wednesday through a doctor.

TOMORROW'S GOALS:
-Train shoulders? I need new split, if you read this recommend something
-Abs, MAYBE Calves
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-Hit abs.-------------------------------------------NO BUENO
-Restructure Split. ----------------------------------WORKING ON IT
-Rest leg MOAR---------------------------------------DONE
-Get MRI/Arthogram to check if surgery is needed.-------DONE



Go hard for those that cant motivate themselves, those that have lost hope and given in. Let your struggle and strain be an example to those that cant afford the luxury of optimism, that while youre neck deep in the same **** that has broken others stronger than you, that you refuse to be broken. That you refuse to give in. That you wont quit this life til this life quits you. Go hard for those that can go no more. And while youre at it, be happy




Need new split specializing chest for a few weeks. I might use this opportunity to make some real upper body gains, specializing a group for 4-6 weeks? Thinking

Day 1 Chest
Day 2 Back
Day 3 Off
Day 4 Chest
Day 5 Shoulders
Day 6 Arms
Day 7 REST




TALK TO ME, BRAHS

[DE_58]

Logging Cliffs- 1/20
-School
-Gym after school
-Good shoulder pump
-Talked to a good trainer, athlete. my dads friend. Will be lifting with him in the near future
-Ate some good food.
-Good day



-Stick to the Routine Percentage:100%
Workout Summary:
Warmup - RC Rotations, side raises, etc.

4x8-12 Arnold Presses - got up to 45's for 5 reps
3x6-10 Smith Machine Military Presses. I'm weak here I think. 70 lb on bar.
3x12 Side DB Raises
5x12 Incline Bench Rear delts
2x12 Front DB Raises
2xBurn Machine Military
2xBurn Rear Delt Machine

Then I saw my friend benching 95 and did:

1x5 Curls to tell him he is a pussy. lol.

Afterthoughts: 7 Day Streak of relatively no cheating. Radiologist interpreted MRI. Something about a 3 signal something in meniscus. Looked it up online, looks like 90% of the time this is a tear. I have a feeling they are gonna go inside it. Will update tomorrow night.

TOMORROW'S GOALS:
-45-60 minutes cardio TOTAL tomorrow
-Abs
-Doctors
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-Train shoulders--------------------Check
-Abs, MAYBE Calves---------------No Bueno.
Diet---------------------------Basically in check.


If we are facing in the right direction, all we have to do is keep on walking. - Buddhist Saying


Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before. ~Jacob A. Riis





Comments, questions, concerns?

[CamKeo]

I like how you have goals for everyday...I might try that.

[DE_58]

Courtesy of Fred

WEEK: A ( 2 min rest between sets unless stated otherwise)

Mon: Chest
Power Matrix(4 min rest between sets)
Dumbell Press:3x812
Dumbell Incline Press:3x8-12
***Incline Flyes 3x8-12
4 sets of pushups to failure(stop at 50)

Tue: Back
Wide Grip Pulldowns:4x8-12
Narrow Grip Pulldowns4x8-12
Barbell Rows:4x8-12
***T-Bar Rows 4x8-12
Dumbell/Barbell Shrugs:4x8-12
Pull-up to failure

Wed: Off(EAT)

Thu: Shoulders
Power Matrix(4 min rest between sets)
***Arnold Press 3x8-12
***DB Side Raises 3x8-12
Upright row: 3x8-12
Barbell Shrugs: 3x8-12
Dumbell front raises(1 min rest between sets)4x12

Friday: Arms
Barbell Curls:3x8-12
Hammer Curls:3x8-12
Close Grip Bench Press:3x8-12
Pushdowns:3x8-12
*** Various Stuff. Improvise


Sat and sun off.

Week B(3 min rest between sets unless stated otherwise)focus is heavier weights this week

Mon: Chest
Bench Press:4x6-10
Incline Bench Press:4x6-10
Dumbell Press:4x6-10
***Flat DB Flyes 4x6-10
Dumbell Incline Press:4x6-10

Tue: Back
Pulldowns:4x6-10
Narrow Grip Pulldowns:4x6-10
Barbell Rows:4x6-10
***T-Bar Rows 4x6-10
Dumbell/Barbell Shrugs:4x6-10
Pull-up to failure

Wed: Off(EAT)

Thu: Shoulders
Military Press:4x6-10
Upright Row:4x6-10
Dumbell overhead press:4x6-10
Dumbell front raises:4x15-20
***Dumbell side raises 4x15-20

Friday: Arms
Barbell Curls:4x6-10
Hammer Curls:4x6-10
Close Grip Bench Press:4x6-10
Pushdowns:4x6-10
*** Other work




*** Add this or substitute if I can handle volume

Off days do abs/cardio/grip strength

A few notes on this workout, On week A, if you can get 12 reps on 2 or more sets, increase the weight by 5 pounds for next week.

On week B, if you get 10 reps on 2 or more sets, then increase the weight by 5 pounds for the next week.

The power matrix is something I found in a magazine a long time ago, and it has helped me get my bench up to where it is now, before I tore my rotator cuffs, I was overhead pressing 250 pounds for reps. It is very effective. Keep the rest time at 4 minutes, if you need more, you can go 5 minute rest periods. Once you can complete a whole workout, go to the next. You will get bigger and stronger muscles using this routine. The lifts are simple basic lifts, but they are tried and true and work best. If you need to substitute a lift for another, feel free, find the best closest thing.

[DE_58]

Logging Cliffs- 1/21
-Doctors - no surgery, PT for 4 weeks to reevaluate.
-Cheat meal - bad one, moms BDAY, crazy pasta/cream sauce, cake, etc.


-Stick to the Routine Percentage:----

Workout Summary:
Warmup - N/A

N/A

Afterthoughts: Ate ok for first 3/4 of day. That's all.

TOMORROW'S GOALS:
-GREAT CHEST WORKOUT
-Eat clean
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
Restarting lol

Keep going, starting Fred's split tomorrow




Comments, questions, concerns?

[DE_58]

Logging Cliffs- 1/22
-Crazy chest workout
-Left school early to go to gym, LMFAO
-CRAZY PUMP!!!
-Ate clean so far
-Phys therapy coming up.

-Stick to the Routine Percentage:100

Workout Summary:
Warmup - 4 mins walking, light benching (45)

Chest Power Matrix:
1x8x135, 1x6x145, 1x3x155, 1x165, 1x170, 1x175, 6x145
DB Press: 3x8-12 got up to 60's x 7
DB Incline: 3x8-12 40's all sets
Pushups: Tried em, got 2x15 before I died.
Incline Flyes: 1x15x25, 2x8-10x30, 1x8x35

Afterthoughts: I guess I havent ever really enjoyed a REAL Pump. The pump from today's workout was awesome. It looked like I had rock hard boobs. Could BARELY pinch nips. Today's workout was CRAZY Intense. I get to move up one level in Power Matrix next week. Feel bloated from last night's cheat meal. REALLY LOOKING FORWARD TO BACK DAY. Going for BB Row 1RM of 180. Thanks again Fred for the split.

TOMORROW'S GOALS:
-GREAT Back day
-1rm BB Row of 180
-Eat clean
-etc.
- Be the best person I can be, in everything I am doing.


YESTERDAY'S GOALS:
-GREAT CHEST WORKOUT-----------CHECK
-Eat clean------------------------CHECK

Always strive for the impossible because 9 times out of 10, you can make that impossible possible.




Comments, questions, concerns?

[DE_58]

Just finished up 45 minutes of inclined fast paced walking. According to machine 2.75 miles, ~350 cals. Feel GREAT. Knee clicking a bit while doing it but thats fine. Opened up my stride for a few minutes, got a good jog going with it.

CANNOT WAIT TILL I GET TO BB ROW TOMORROW. New favorite lift now that squats can't be done.