the wrkoutfrq's journey to prove his namesake

[The Solution]

If I were to eat to satiety I'd be WAY under cals TBH, so I've gotten used to forcing food when it's counted.

Same
My meal frequency is probably lower than yours, so i know that if i ate based off hunger i would always be under
Some days i do track at the end of the day and realize i am a good 400-500kcals short (when sticking to my usual food sources) but if i were to throw in pies and ice cream, then it would be a different story i would be over by quite a bit

[Bnizzle163]

Same
My meal frequency is probably lower than yours, so i know that if i ate based off hunger i would always be under
Some days i do track at the end of the day and realize i am a good 400-500kcals short (when sticking to my usual food sources) but if i were to throw in pies and ice cream, then it would be a different story i would be over by quite a bit

Ditto! You can see why I lost weight yesterday now .

This is the main reason why my last meal is typically 1000-1200cals. I just eat throughout the day a lot of times and log it when I'm done for the day to figure out what else I need to consume to hit my macros. I typically have like 40+ grams of fat left and 150 or so cho

[Bnizzle163]

Oh, and AMAZING work on those deads. 20 reps is like cardio lol.

[The Solution]

Ditto! You can see why I lost weight yesterday now .

This is the main reason why my last meal is typically 1000-1200cals. I just eat throughout the day a lot of times and log it when I'm done for the day to figure out what else I need to consume to hit my macros. I typically have like 40+ grams of fat left and 150 or so cho

to a degree
since my meal frequency is much lower my meals are typically around 1200ish kcals, your are more along the lines of 500-600kcals for the most part, so i am used to eating larger meals, the only small meal i take is my first meal which is usually at work, and a higher fat and protein meal since i backload my carbs, and since fat bogs me down and bloats me, it holds me VERY long.

[jpfaherty]

If I were to eat to satiety I'd be WAY under cals TBH, so I've gotten used to forcing food when it's counted.

You won't be saying that soon!

So pumped to see you hit the stage brah.

[wrkoutfrq]

11/30/13

INOV8 Elite Performance
CPP P1
Week 1, Day 5
*All sets to RPE 10, rest pause if needed


Barbell Power Press (1:1:1:1, 45-60s rest)
95*12,10,10,10
*power cleans saved my ass lol

Lateral Raise (1:1:1:1, 60s rest)
35's*12,10,10,9

DB Press (1:1:1:1, 60s rest)
2x55's*12
*was pretty toast by now

Complex 1 (no rest between exercises)

1A) Standing Cable Reverse Fly (1:1:1:1)
3x Lvl 5/s*12

1B) DB SA Overhead Ext. (1:1:1:1)
3x25*10

1C) DB Hammer Curl (1:1:1:1, 60s rest)
3x45's*10

Complex 2 (no rest between exercises)

2A) Overhead Cable Ext. (1:1:1:1)
4x12

2B) Cable Curl (1:1:1:1, 60s rest)
4x12

Complex 3 (no rest between any exercises or sets)

3A) Incline Skull Crusher (1:1:1:1)
2x65*8

3B) Incline DB Curl (1:1:1:1)
30*8,7 (lol)

Notes:
Another awesome workout today, though it was FREEZING in the gym. I didn't have time to do a bike warmup because everyone was waiting on me to finish so we could go shopping, so I did some bar warmups and dove right into it. I'm glad that it's a semi-power clean for the presses because I was legit power cleaning by the end lol. This was a very humbling workout because I'm not great at overhead press. There's talk of the next Inov8 challenge being a strict OH press, so I'm really hoping it will be that. Focus on the weak points until they become strong points!

Oh, and AMAZING work on those deads. 20 reps is like cardio lol.

Hell yeah it was! There was no platform either so I had to be extra easy with the eccentrics, which was super tough!

to a degree
since my meal frequency is much lower my meals are typically around 1200ish kcals, your are more along the lines of 500-600kcals for the most part, so i am used to eating larger meals, the only small meal i take is my first meal which is usually at work, and a higher fat and protein meal since i backload my carbs, and since fat bogs me down and bloats me, it holds me VERY long.

I'm the same way, fat REALLY has a big satiating effect in me, so even a small amount (<15g) can make me feel pretty full. I've been having to hit ~40-50f/200c/125-150p before bed... I could not count my last meal, eat whatever is cooked by the fam and still be short lol

You won't be saying that soon!

So pumped to see you hit the stage brah.

dude me too... I'm gonna record a vlog talking about some of the amazing things that have happened over this break, one of which has to do with family support of my prep

[Vanguard1965]

Good session and look forward to the vlog. Family support is always great!

[The Solution]

Whats a power press???

[wrkoutfrq]

Whats a power press???

[wrkoutfrq]

12/2/13

INOV8 Elite Performance
CPP P1
Week 2, Day 1

*first set should be to RPE 10, and to make reps on subsequent sets either drop weight (staying at RPE 10)

DB Bilateral Row (1:1:1:1, 60sec rest, RPE 10)
2x110's*8 (PR)

DB Row (1:1:1:1, 60sec rest, RPE 10)
3x120*8 (PR)

Cybex Unilateral Pronated Row (1:1:1:1, 60sec rest, RPE 10)
2x3p+10/s*8
+10lb/s

Neutral Grip Cable Low Row (1:1:1:1, 60sec rest, RPE 10)
2x200*8
+10lbs

Pull Ups (plus one mini, 1:1:1:1, 60sec rest, RPE 10)
4xBW*???
*didn't count...

Barbell Curl (1:1:1:1, 60sec rest, RPE 10)
2x95*8
2x85*8
75*8
+weight...

Complex 1 (no rest between exercises

1A. Cable Curl (1:1:1:1, RPE 10)
3x70*8
*def had wrong weight written last week.......

1B. Hammer DB Curl (1:1:1:1, RPE 10, 60s rest)
3x45's*8
+5lbs

Notes:
FUKING awesome workout... I hit the ground running after the break, didn't even phase me to be up at 345am and plugging away ready to lift! This lift was spot on, all the pulls felt great! I may have to switch up the unilateral rows because the weight is more than I weigh, so it's yanking me off the bench lol. Had a chiropractic appt. today, I'm feeling awesome, and tomorrow is leg day, I'm ready to puke! Also, sending my full update post-break to Matt tomorrow morning, and I'm anticipating a big announcement about prep

Check the post-break vlog!




pics from break to come!

[The Solution]

In for announcement on prep
You going to do a DB Bench Video?
lloyd hit 33 reps.. wtf!?

[wrkoutfrq]

In for announcement on prep
You going to do a DB Bench Video?
lloyd hit 33 reps.. wtf!?

Yep I'm on it! I'm debating whether I wanna do it tomorrow before legs or on Thursday before hitting chest. I'm thinking tomorrow.

I wont come anywhere close to matching Lloyd or Logan, they are beyond monsters lol. Chest being my weakest body part I'm not anticipating any awards, but I def. want to push beyond barriers! gotta make the chest grow while I can!

edit:

Breakfast the morning after arriving at my uncle's house. Not shown was the fried hot dogs and more toast (I was hungry lol)


Panera BBQ Chopped chicken salad


Barbecue home smoked by my uncle... best I've ever had hands down


Thanksgiving day eats:

Barbecue omelette


$$$$$


Followed by a cinnamon roll


My uncle prepping food for the big meal

[wrkoutfrq]

Dinner table spread


My first plate


dessert came later


lunch the next day... topped 2 with some guacamole, was a total win


What's a holiday in my family without guns?????

ME


My Uncle (ex Marine Lt Col)


My Dad (current Captain in the Navy, going for admiral soon)

[Bnizzle163]

Looks like you had an awesome holiday! Jelly, dude .

[wrkoutfrq]

Looks like you had an awesome holiday! Jelly, dude .

Heck yeah man it was a great time! Not long enough obviously, but it was a nice pseudo break (I still worked almost every day )

[jpfaherty]

Dang! Nice spread.

Looks like you had fun! Very cool that you dad is soon to be an admiral too!

[wrkoutfrq]

Dang! Nice spread.

Looks like you had fun! Very cool that you dad is soon to be an admiral too!

Heck yeah, except it takes all of his free time... pisses my mom off to no end lol


Big update!!!!

The time has come my friends, prep has officially started!!! this thread has had great times in it, but I must look to the future to progress...

therefore, here's the link to my new prep log:

http://forum.bodybuilding.com/showth...post1172421873