Yea, so umm..... Chaz made a journal

[mmorton]

16/8 is much more realistic. You are asleep for at least half of that too. I ate from 12-8 when I did it. I do carb back loading which is somewhat similar but more awesome

Nice work on te girl bar too.

[JairepRakpulski]

8 hour window?

I've been on 4-midnight since May, bulk or cut no matter. First meal at 4 is small, usually bowl of cereal, banana. Workout around 5-5:30ish. PW is just grazing till midnight, but w/ 1-2 "meal-sized" meals in between. Bowl of cereal, yogurt before bed. No complaints.

[chazzy1864]

Saturday, November 17th
Workout: Others
Duration: 75 minutes
Weight: 188.8


Smith Upright row (PWO) / Ab Crunch Machine
50 x 12 / 110 x 12
70 x 12 / 155 x 10
90 x 12 / 185 x 10
90 x 12 / 185 x 10
90 x 12 / 185 x 10
Notes:
-Excellent sets here. Contraction was phenomenal.
-Bumped my crunches to 185 x 10 from 170 x 12. This is essentially Tuesday's workout, which is the "heavier" one and I'll leave the 15+ rep sets to the usual Saturday workout.


Lying OH Extension / Alt DB Curl
75 x 10 / 40 x 9
75 x 10 / 40 x 8
75 x 9 / 40 x 8
Notes:
-Extensions had my arms screaming (in the good way).
-Changed curls from 35 x 12/11/11 to 40lbs since my elbows aren't bothering me anymore.


Smith BtB Upright Row (PWO) / Weighted Decline Push Crunch (pic below)
70 x 15 / 35 x 15
70 x 15 / 35 x 15
70 x 12 / 35 x 15
Notes:
-The Rows had my delts screaming and were tough as hell. I liked it.
-The push crunches were nice. No complaints with them.


V-bar pressdown / DB Hammer Curl
70 x 12 / 40 x 10
70 x 12 / 40 x 10
70 x 10 / 40 x 10
Notes:
-Damn, I swear last time I did this workout, I did 60 for 15/15/15 on the pressdown. Just updated this now, it showed 12 reps. Meh, oh well. I did 70 x 12. They were tough as balls.
-Hammer curls were tough but good. I totally would've sexed my mirror self while doing these.


HS Shoulder Press Machine (PWO) / Captain's Chair Knee Raises
110 x 10 / BW x 12
110 x 10 / BW x 10
110 x 18 / BW x 10
Notes:
-Bumped the press weight to 110 from 90 12/12/12. They felt good, but as with all of my exercises, that last set took a hit. No worries.
-Abs were dead by here.



Supinating Front Raises / Lean-Away Lateral Raises
20 x 10 / 15 x 12
20 x 10 / 15 x 12
20 x 10 / 15 x 12
Notes:
-This is usually done on Saturday and not Tuesday, but I was waiting for the cable station to open up so I could do the next superset and decided more delt volume wouldn't hurt.
-The front raises had a solid contraction and I had more in me (apparently I do 12 reps on Saturday ). The lateral raises got ugly by the last set. Rest pausing starting around rep 8.


Reverse Grip Cable Pressdown / Single Arm High Cable CUrl
42.5 x 15 / 25 x 12
42.5 x 15 / 25 x 10
42.5 x 15 / 25 x 9
---------------->20 x 3
-------------------->15 x 3
Notes:
-Haven't done this particular superset in awhile. Excellent contraction and decided to drop set the curls.



Overall Notes:
This workout was awesome, which actually surprises me. I drank some last night and stayed up until 2am and my sleep was all sorts of broken and off due to the alcohol. But once I took my C4 and got to the gym, I was feeling good. A few different cute girls to look at. 2 were ones I've seen before (including the Jennifer Carpenter look alike, although she was working out with some guy) and then another one who also had a very bangin' body and an amazingly smackable ass. She even had muscle definition in her upper back and sh*t. I was very impressed.


When I first got this album and heard this I was completely upset. Couldn't believe Tech N9ne did this sellout of a song with T-Pain and Lil Wayne, but I actually enjoy it. Tech's verses are always awesome, I like the beat (has that dark/angry feel to it), I actually have nothing against T-Pain, at least when he is just a supporting person in a song (he is straight garbage on his own album).... Lil Wayne sucks as always now a days, but whatever, the others carried him.

[Miketoc]

Nice volume homey

[chazzy1864]

16/8 is much more realistic. You are asleep for at least half of that too. I ate from 12-8 when I did it. I do carb back loading which is somewhat similar but more awesome

Nice work on te girl bar too.

I always @ girl bar squats.

I've been on 4-midnight since May, bulk or cut no matter. First meal at 4 is small, usually bowl of cereal, banana. Workout around 5-5:30ish. PW is just grazing till midnight, but w/ 1-2 "meal-sized" meals in between. Bowl of cereal, yogurt before bed. No complaints.

I actually managed to get the food I was planning on eating right about dead on to the 4 hour window last night. Maybe 5-10 minutes past.

4 hours is tough for me, but I think 6 might be perfect and it will probably work best for me and my schedule. If I go to an 8 hour window, it'll have me eating at work and that'll probably be a slippery slope.Except the days when I leave work early adn then I'll be yearning for some food at 4pm, but pfft, I can hold off. Today is one of those days. 4:20pm right now adn got to wait another hour and a half. Stupid willpower.

[Lifting N Tx]

16/8 is what you hear about but if 18/6 works better for compliance, it ought to work ok. Are you working out fasted? If so, some bcaa's beforehand are recommended, I think.

Martin Berkhan is the guy on this, I think leangains.com is his site, but I'm not sure where to find a short FAQ.

[chazzy1864]

Monday, November 19th
Workout: Bench/Dead
Duration: Dunno, 65-70 minutes
Weight: 190.8


BB Flat Bench
135 x 5
135 x 8
185 x 6
225 x 3
245 x 2
225 x 3
185 x 8
155 x 10
Notes:
-Wasn't bad. Especially since I'm sure my triceps were fatigued from Saturday's workout. I know my long heads were sore as balls.


Deadlift
135 x 6
225 x 5
315 x 4
405 x 2
455 x 1
--Rope Climb #1--
405 x 2
--Rope Climb #2--
365 x 3
--Rope Climb #3--
315 x 4
Notes:
-Was hoping for more on the 455 set, but my legs were weak. Still sore all over from Friday and the hard part of the deadlift was driving from the floor. Once I got halfway up, I was able to lockout no problem. So... just pyramided down.
-The rope climbs were tough. My grip was fatigued due to Saturday and my long heads were barking at me as well. But 3 solid climbs isn't bad IMO.



Overall Notes:
Day wasn't bad. I was tired the whole day as I already got to bed late, but then couldn't fall asleep forever. Ended up with like 6 hours of sleep. No biggie. Performance of the day was solid.

I will probably miss tomorrow since the sh*t I had to due last Thursday got pushed back to Tuesday. If so, then I'll push Tuesday's workout to Wednesday.

[MortySollevare]

Was hoping for more on the 455 set, but my legs were weak. Still sore all over from Friday and the hard part of the deadlift was driving from the floor. Once I got halfway up, I was able to lockout no problem. So... just pyramided down.

Some chap in the WJ has a 4x DL (650lbs/165bw) just by doing tons o' calisthenics stuff -- 1000 one-arm pullups, 1000 unweighted squats, etc... vidz to follow, "soon" (yeah, rite). Maybe you should re-evaluate your program and training principles.

[PeterGibbons316]

You using straps on all those deads? I can't imagine trying to grip anything before or after rope climbs.

Your gym just have a rope hooked to the ceiling that you climb, or is it one of those stupid machines?

[chazzy1864]

Some chap in the WJ has a 4x DL (650lbs/165bw) just by doing tons o' calisthenics stuff -- 1000 one-arm pullups, 1000 unweighted squats, etc... vidz to follow, "soon" (yeah, rite). Maybe you should re-evaluate your program and training principles.

lol @ 1,000 one arm pull ups. Full of sh*t there. Dude would have the worst case of tendinitis known to man.

You using straps on all those deads? I can't imagine trying to grip anything before or after rope climbs.

Your gym just have a rope hooked to the ceiling that you climb, or is it one of those stupid machines?

I use straps @ 315 and over.

Yeah, they got a rope attached to one of the beams across the ceiling. The worst thing is it is a rock climbing style rope (kernmantle rope) and not a typical rope:
So it is smooth like this:


unlike the typical rope like this:



So it is much harder on the grip to maintain and keep climbing. But.. since I'm doing this for grip, I guess that is a good thing.

[moshvr]

You ever do any static holds for grip strength? Just load the bar up and see how long you can hang on

[chazzy1864]

You ever do any static holds for grip strength? Just load the bar up and see how long you can hang on

I was doing it for a short period at the end of leg day, but they bore me. So... they got cut out.

[moshvr]

I was doing it for a short period at the end of leg day, but they bore me. So... they got cut out.

I'm with you there. I liked the feeling, but I felt stupid just standing there holding a bar lol

[chazzy1864]

I'm with you there. I liked the feeling, but I felt stupid just standing there holding a bar lol

lawlz, that too. I'd pick up a weight from just below, hold it for awhile and then have it drop down onto the bars causing more noise than I'd prefer, provided what I was doing.

[PeterGibbons316]

You ever do any static holds for grip strength? Just load the bar up and see how long you can hang on

I try to do those at least once a week. Usually on my last warmup of deadlifts/rack pulls, and then some back-off singles afterward. I use enough weight so that I'm not holding any longer than 10-15 seconds (usually 5).

[moshvr]

Right on. Maybe I'll try less time holding the bar. I was aiming for 30 second holds ... felt silly.

[Lifting N Tx]

lawlz, that too. I'd pick up a weight from just below, hold it for awhile and then have it drop down onto the bars causing more noise than I'd prefer, provided what I was doing.

You were in the curl rack? Shoulda just pretended you were doing isometric curls for your bicep peaks. You'd start a new trend!

[chazzy1864]

Tuesday, November 20th
Workout: Others
Duration: 60 minutes
Weight: 189.0


Smith Upright row (PWO) / Ab Crunch Machine
50 x 12 / 110 x 12
70 x 10 / 155 x 10
90 x 10 / 185 x 10
90 x 10 / 185 x 10
90 x 10 / 185 x 10
Notes:
-I lowered the reps on the upright rows. My delts were still fatigued from Saturday's workout I believe. They were at least sore.


Lying OH Extension / Alt DB Curl
75 x 8 / 40 x 10
75 x 8 / 40 x 10
75 x 8 / 40 x 9
Notes:
-Extensions down from 10/10/9. My triceps are sore adn fatigued between Saturday & yesterday's benching.
-Curls improved. Felt good.


Smith BtB Upright Row (PWO) / Captain's Chair Leg Lifts
70 x 15 / BW x 12
70 x 15 / BW x 12
70 x 15 / BW x 12
Notes:
-The Rows had my delts screaming and were tough as hell. I liked it.
-I moved the leg lifts to the 2nd exercise. They had a solid contraction.


V-bar pressdown / DB Hammer Curl
60 x 12 / 40 x 10
60 x 12 / 40 x 10
60 x 12 / 40 x 10
Notes:
-I had to drop the weight to 60# for the pressdown. My triceps were screaming at me.
-Hammer curls were solid.


HS Shoulder Press Machine (PWO) / Decline Push-Crunch
90 x 12 / 35 x 15
90 x 12 / 35 x 15
90 x 12 / 35 x 15
Notes:
-I dropped the weight back down on the press, thought my tris would compromise it. Got all the reps, so... hooray.
-I think I like the push crunch coming after the leg lifts.


Reverse Grip Cable Pressdown
42.5 x 15
42.5 x 15
42.5 x 15
Notes:
-Triceps were yelling at me, but it was a good finisher.



Overall Notes:
I'm happy with this day. Arms and shoulders were still sore from saturday, but I think it was good.

[chazzy1864]

You were in the curl rack? Shoulda just pretended you were doing isometric curls for your bicep peaks. You'd start a new trend!

Oh brah, check it! I'm totally training the last portion of the curls, I'm going to get teh swolez bicepts!

[-Lucifer]

Weight: 189.0

You still cutting?

[chazzy1864]

You still cutting?

Yeah, figure I'll cut until I get back from vacation (I'm leaving in like 2 weeks for the states). My stomach still wasn't where I wanted it to be, I'm guessing closer to 185 is where I want to be at.

While in the states, I'll have some workouts for the first 2 weeks while I'm in VA. Then the latter 2 weeks while in Florida I won't have any workouts. I'll return to Germany at the beginning of January.

[-Lucifer]

Super. Post macros daily if you can. Will help keep mine in check.

[chazzy1864]

Super. Post macros daily if you can. Will help keep mine in check.

lol you act as if i track my macros.

[12ccopeland]

looks like a solid arm day to me man Had my arms about blowing up with alternating db curls and hammer curls yesterday; can't imagine throwing in triceps O.o

[-Lucifer]

lol you act as if i track my macros.

I don't either, but I watch my portion sizes, so I'll know when I've eaten too much.

[mmorton]

How'd you like those bosu ball curls? Function brah

[PeterGibbons316]

Hey Chaz, check out my cajun rows from Sunday, any pointers?

http://www.youtube.com/watch?feature...6c1ew60#t=237s

[Lifting N Tx]

With the supersets, you're getting a lot of sets done in a relatively short period of time. Cardio and weight lifting all in one workout!

[dopamine72]

I wanna do some rope climb. That sounds so fun.

[chazzy1864]

looks like a solid arm day to me man Had my arms about blowing up with alternating db curls and hammer curls yesterday; can't imagine throwing in triceps O.o

Triceps w/ biceps is awesome to do. Overall huge pump, but it seems to make the biceps pump more tolerable.

How'd you like those bosu ball curls? Function brah

They, are, awesome!! I'm getting ripped while training my stabilizers, brah!

Hey Chaz, check out my cajun rows from Sunday, any pointers?

http://www.youtube.com/watch?feature...6c1ew60#t=237s

Nothing major that stands out. It is hard to tell what someone else is focusing on, but I'd suggest put effort into the eccentric portion to really burn the delts. Outside of that, just keep the elbows flared wide and you'll probably be just fine.

With the supersets, you're getting a lot of sets done in a relatively short period of time. Cardio and weight lifting all in one workout!

That is the hardest part about initially going to a workout designed like mine. The cardiovascular aspect is tough. I still will stand there catching my breath fora bit before knocking out another set. The muscles themselves are rested, but I'm sucking wind.

I wanna do some rope climb. That sounds so fun.

Dude, it is awesome! Srs. Whenever I move, I think I'm going to have to hope for a tall tree and string me up a rope. My forearms have improved a fair amount over this period.