One man. One mustache. A whole lot of food porn. LoganCL's journey to the stage.

[LoganCL]

Food porn is AMAZING in this thread! Keep it up! I've been on a "bulk" this whole year. Started at 155lbs @ 14.5% bodyfat and currently at 166-167lbs @ 14-14.5% body fat! 1.5-2lb fat gain and 8-9lb muscle gain I pretty much do IIFYM except I don't count LOL I just make sure I get enough protein and my body lets me know if I need more fat or carbs by my cravings When contest prep comes around though, def gotta count! Keep up the good work, I hear the echo of 0.5-1lb/week, but I'd even venture to say 0.25-0.75lb/week for legit LBM. Why stack on the fat when it's not needed? But it's definitely hard to say you've gained 0.25lbs/week lol so make sure you look at your monthly weigh-ins and see if it's on track!

and... subbed

Glad to have you man! Been peeking in your thread. Your progress is going great, keep it up!

Looks like we'll both start sheiko 29 around the same time. Awesome!

Hellz yes. It's my first time doing Sheiko. Nerdily excited. Have you done Sheiko before? I might PM you with some questions if soo...

Alright guys. Heading to the gym. Legs legs legs.

Here's a tribute to The Golden Eagle to get me and anybody else doing legs tonight PUMPED:

[LoganCL]

09/07/2011

Weight

170.6

Nutrition

Carbs: 406g
Fat: 83g
Protein: 176g
Calories: 3080

Training

Legs.

MAX SQUAT TEST FIRST TIME OMG

135 x 8
165 x 4
185 x 4
205 x 3
215 x 2
225 x 1
235 x 1
245 x 1 <- PR OMG.

Never tested this. Was expecting 225. Stoked. Video below.

Leg Extension

175 x 9
130 x 14
130 x 12

Standing Calf Raise

230 x 10
280 x 6
300 x 4

Leg Press Calf Press

3pps x 6
3pps x 8
3pps x 8

Messed around with front squats. Haven't done those in a while. Very happy with my 1 rep max for squat. While not the most impressive number, it's definitly higher than I thought it was.

245 video:



Felt pretty good. Had a slight lean forward but felt like I corrected it well. Stoked to see how my squat is after Sheiko.

Low on food pron today, but these cupcakes were amazing:



Notes

Done with GVT. We'll do a write up on how I felt about that later. So stoked on max squat. Testing max decline bench on friday, and max deadlift on Monday. Super stoked to start Sheiko 29. Getting a deep tissue massage next week to really make deloading amaazzzzzzzing.

[NattyFLEX]

Whats on that cupcake?? lol

Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle

[wrkoutfrq]

Whats on that cupcake?? lol

Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle

this! very nicely done sir... i've never tested my squat max, and frankly i'm a little scared to. my form isn't the best and i'm afraid that might hurt me in the long run. i'm considering droppin some coin on a pair of Oly lifting shoes. last time i did squats i put plates under my heels to simulate them and it felt AMAZING. worked so much better with my dynamics

[LoganCL]

Whats on that cupcake?? lol

Good form on the 245lb squat! when i go as heavy as i can my chest goes forward, my knees start to buckle

this! very nicely done sir... i've never tested my squat max, and frankly i'm a little scared to. my form isn't the best and i'm afraid that might hurt me in the long run. i'm considering droppin some coin on a pair of Oly lifting shoes. last time i did squats i put plates under my heels to simulate them and it felt AMAZING. worked so much better with my dynamics

Thanks guys! I was worried a bunch of people were gonna say my form was crap. Glad to hear the positive feedback . I was pretty nervous too, but I went up slowly and surely and it seemed to work great. Hit 3 reps till that was a struggle, then went for singles. The inzer belt was a huge help!

PS it was icing and frosting on the cupcakes. They were zombie cupcakes for some early Halloween lovers at work. THEY WERE DELICOUS.

PPS. After hitting a new max, you automatically have a good next day. I woke up and felt amazing.

[bwelch1985]

ooh ooh I'll be the first to say it....your form is crap.

nah j/k i will say, it appears that you're "leg pressing" the weight up rather than driving it up using your hips. once you start using your hips/glutes/hams to move the weight as opposed to your quads, you'll see very quick improvements.

Here's an awesome Rippetoe video that explains hip drive perfectly:

[extremenergy3]

^^^ true story brah

[LoganCL]

Awesome feedback!! That video is super helpful. I've only been squatting since February so I'm still trying to perfect it. I'm really hoping the high volume of squats with Sheiko will help a lot too .

[coloBB]

almost done with my first week of sheiko #29, good luck buddy

From what I hear it will FORCE you to have good form, with that much volume/frequency

[bballbrett5]

strong nipple cupcake

[zbert]

this log has some amazing food man and you are not playing around with the lifts. definitely going to join the ride for this

[LoganCL]

almost done with my first week of sheiko #29, good luck buddy

From what I hear it will FORCE you to have good form, with that much volume/frequency

Haha. That's what I was thinking/hoping for. GVT definitly lead to some improvements which was nice. Is it your first time doing Sheiko? How do you like it?

strong nipple cupcake

Lawlz haha. Ya the more I look at it the more strange it looks...

this log has some amazing food man and you are not playing around with the lifts. definitely going to join the ride for this

Thanks man! Glad to have you along for the ride!

[coloBB]

first time ever running sheiko, just finished the first week today.... so far so good, be ready to be SORE the first week, especially after the deadlift focus day. I am logging it in my journal.

[LoganCL]

first time ever running sheiko, just finished the first week today.... so far so good, be ready to be SORE the first week, especially after the deadlift focus day. I am logging it in my journal.

Awesome man! Looks like you, me, and Billy will all be running Sheiko around the same time. Time to get STRONG.

[LoganCL]

09/08/2011

Weight

170.0

Nutrition

Was pretty low all day...so went to taco bell and got 6 things...

Here's what I got:

1 Cheesy Gordita Crunch
2 Chicken Burritos
2 Soft Tacos
1 Chicken Flatbread Sandwhich

Holy sh*t. So much goodness.

Training

Day off. Felt nice after ME Squat.

Random

Heading to the gym in an hour or so. Gonna be testing max Decline Bench for Sheiko 29 woot woot! Pretty pumped.

Here's a motivational video for everyone's viewing pleasure:



"Anytime there's a camera around you always want to put the weight on like this. Makes the drama build up. Even it's a 10 pound weight, you make it sound like a 1000 pounds."

A little food porn:

MM CHEESY GORDITA CRUNCH. Wanted to take better pictures...but was so hungry.



And a strawberry milkshake from In and Out.

[tumtum]

damn that's looking good.. i'm a man with very respectable taste.. i dont like authentic mexican.. only taco bell haha.. weird but so very very true..

logan hit up my thread and read my epiphany/rant bro that i posted last night at 2am haha

[LoganCL]

damn that's looking good.. i'm a man with very respectable taste.. i dont like authentic mexican.. only taco bell haha.. weird but so very very true..

logan hit up my thread and read my epiphany/rant bro that i posted last night at 2am haha

Seriously. Taco Bell is unbeatable. Hope your doing well man.

09/09/2011

Weight

170.6

Nutrition

Didn't track. Ate plenty .

Training

Went in this day to test max decline bench. Will be using this for Sheiko.

Decline Bench

95 x 10
135 x 6
165 x 5
185 x 3
205 x 1
215 x 1
225 x 0 (sad face)
185x 4
135 x 12

Flat DB Press

60s x 8
70s x 6
80s x 5
90s x 1 (epic fail)

*Then did some cable flyes. Didn't write the rest of the workout down. My elbows and shoulders were KILLING ME. Just kinda went through the movements after that. Did a little triceps work too. Here's a video for your viewing pleasures:



While I was disappointed with the workout, no time to dwell. It's time for a well needed reload. And then hitting Sheiko HARD. Very excited about this.

Had some more chipotle... oops .



And found these gems. Chocolate covered gummy bears are my favorite camera ever. EVER.



Sorry I took so long to throw this up. Long weekend. Happy to get back in the groove buds.

[LoganCL]

09/10/2011

Weight

176 <- BEST BLOAT EVER! Haha. Don't worry guys. I've already went back to normal.

Nutrition

Didn't track today suckas!

Training

Day off

Thoughts

I'm keeping this short and sweet. Shoulders and elbows feel a TON better already which is nice. Had a nice day off. Here's a pic of the awesome sushi I ate for dinner:



Till tomorrow.

[tumtum]

you cant beat a good bloat can you? i had me a nice one friday.. i'm just now about to work off the water retention from it lol

[Bnizzle163]

Chocolate covered gummy bears?! Phuck. YES!

[LoganCL]

you cant beat a good bloat can you? i had me a nice one friday.. i'm just now about to work off the water retention from it lol

Seriously haha. I'm waiting for the day I hit a 10 pound bloat. 6 was pretty epic for me.

Chocolate covered gummy bears?! Phuck. YES!

DOUBLE PHUCK YES. Too bad the muddy bear ones kinda suck. Coldstones used to have great ones.

Anyways quick little update. About to go test my 1 rep max for deadlift for the first time! Yes I'm deloading, but need to test this for Sheiko woot.

Here's a vid to get me motivated:



And you guys can cheer me on too . See you soon!

[LoganCL]

09/12/2011

Weight

171.2

Nutrition

Carbs: 425g
Protein: 170g
Fat: 90g

Training

Max Deadlift

135 x 10
185 x 8
225 x 4
245 x 3
265 x 1
275 x 1
285 x 1
295 x 1 <- OMG NEW 1 REP MAX
135 x 25

This was awesome tonight. Before this the most I've done was 225 for 8. Was expecting 275. 295 felt great. Maybe had 305, just didn't want to strain anything. 135 x 25 felt AMAZING. Never done high rep deads. Love it. The rest of the workout was just deloading. Messed around on form for squats/rack pulls/deficit deadlifts. Still stoked on the new max. Here's a vid!:



Here's my new totals for the big three:

Bench: 215
Squat: 245
Deadlift: 295
Total: 755

While I know these need to come up A LOT, I'm stoked on this baseline. I thought my legs were a lot weaker. I'm going to wreck those numbers.

Little food pron:

MASSIVE spare ribs from last night.



Random

Today was awesome. Super stoked. Now I'm taking the rest of the week super easy. Probably a back/bis deload day on wednesday. Getting a deep tissue massage next weekend right before Sheiko. Got my Sheiko spreadsheet all set up. Very excited. Thanks for all the support guys. Till tomorrow!

[jiveinhere]

Great stuff on the PB man!! How sick does it feel when you pull a big ol dead

Ribs look unreal too lol, salivating/10.

And then the deep tissue massage will be sweet too... Im very jealous of this update! haha

[Webber91]

Nice PB man! 300 next time chyeahh? GET IT!

Jelly of dem dere chocolate gummy bears, never seen them before!

[tumtum]

way to go on the DL.. those compound movements definitely translate.. it gives you so much mental confidence for other exercises when you manhandle heavy iron... nice ribs.. maybe we'll see yours one day

[andyboi]

awesome PB brah! boy oh boy dem EATS! I wasn't even eating that good during my off season hahaha oops

[tumtum]

Seriously haha. I'm waiting for the day I hit a 10 pound bloat. 6 was pretty epic for me.

well when you're bulking it's extremely hard to eat enough to bloat 10lbs.. i wont say impossible.. but it's tough..

when you're dieting and depleted.. all it takes is one lunch and a few treats during the day.. (big difference between 275/150/35 and 200/450/100 when u hold semi little water)


how i long for the days where i binge and i go up a pound if that lol

[extremenergy3]

Probably could have skipped the 245 and went to 255, then 285, and then hit 305 easy. Good job still!

[LoganCL]

Great stuff on the PB man!! How sick does it feel when you pull a big ol dead

Ribs look unreal too lol, salivating/10.

And then the deep tissue massage will be sweet too... Im very jealous of this update! haha

Haha thanks man! The dead felt AMAZING.

And I can't wait for the massage. I'd get one every single day if I could afford it :P.

Nice PB man! 300 next time chyeahh? GET IT!

Jelly of dem dere chocolate gummy bears, never seen them before!

Hey man! 300 for sure next time! About to run Sheiko 29, then 37, then test maxes. And you need to get your hands on some
chocolate covered gummy bears. They're to die for.

Your stepping on stage this weekend right? Best of luck to you man! I'll be rooting for you!

way to go on the DL.. those compound movements definitely translate.. it gives you so much mental confidence for other exercises when you manhandle heavy iron... nice ribs.. maybe we'll see yours one day

Haha never! Just kidding. Can't wait to have rib striations . And yes, pulling that much weight made me so much more confident. Can't wait to get at it again.

awesome PB brah! boy oh boy dem EATS! I wasn't even eating that good during my off season hahaha oops

Haha tisk tisk. Next off season I expect some epicness. Psh, this on season I expect some too! I know Berto will be prescribing the pop tarts and skinny cows.

well when you're bulking it's extremely hard to eat enough to bloat 10lbs.. i wont say impossible.. but it's tough..

when you're dieting and depleted.. all it takes is one lunch and a few treats during the day.. (big difference between 275/150/35 and 200/450/100 when u hold semi little water)


how i long for the days where i binge and i go up a pound if that lol

Haha so true. I'm still gonna make it happen!

Probably could have skipped the 245 and went to 255, then 285, and then hit 305 easy. Good job still!

Thanks man! Yes I wasted a ton of energy. Just was nervous since it was my first time mixing on that . Watching the video makes me think I had more in me. Oh well. There's always next time!

[LoganCL]

09/13/2011

Weight

170.6 - Right on target for this week.

Nutrition

Carbs: 416
Fat: 108
Protein: 213

Training

Off day / Deload Week

Thoughts

Hammies and lower back are TOAST from last night. Love it. Eating went well today. Would have preferred lower fat and higher carbs but oh well. Still on a high from my deadlift PB woot! Thanks for all the support and motivation guys.

PS. Haven't posted a pic of me in a bit. Here's one after GVT arms 2 weeks ago. Enjoy!



Have NO idea what I was looking at haha. And hair is outta controlllllll.