OoFaP's Commitment to Stay Really, Really, Ridiculously Shredded

[OoFaP]

will be lurking. did that website ever put up/film more workout vids from ur contest prep?

No. We took an arm video that they never put up and I never even got to see it. That website is a failure and the guy trying to run it is so oblivious as to what it takes to run a successful website that I just walked away from it.

[xKyle10]

Thanks...as you can see I took your advice and went with 5/3/1 on power exercises but I kind of screwed it up a little for my first cycle.

Next week is my deload week on 5/3/1 exercises. Am I supposed to only deload on those select exercises and keep everything else the same? I'm definitley not ready to have a full deload yet since I just had one when I started the routine a few weeks ago.

Yeah I saw that, my bad I thought I said AMRAP (I think 10 is the max though) for the last set but I might have missed it.

I saw this yesterday but actually wasn't sure and didn't want to give the wrong answer so I asked RJ and here was his response:

On the power days deload those accessory movements as well what I do is half the sets an dhalf the weight i did for my last set on week 3.

On the hyper days i keep everything the same based on how I feel, if I can go full tilt on my hyper days I will if I feel I need to pump the break I will do the same as power accessory work, 1/2 the sets 1/2 the weights.

Hope that helps, I haven't actually ran 5/3/1 for anything so I am not 100% how it works and just go by what I see in people's logs. It looks like you are enjoying the routine though. I would do what you say now for this cycle and just don't do AMRAP on the last set, and then instead just do it on the next cycle.

[OoFaP]

Yeah I saw that, my bad I thought I said AMRAP (I think 10 is the max though) for the last set but I might have missed it.

I saw this yesterday but actually wasn't sure and didn't want to give the wrong answer so I asked RJ and here was his response:



Hope that helps, I haven't actually ran 5/3/1 for anything so I am not 100% how it works and just go by what I see in people's logs. It looks like you are enjoying the routine though. I would do what you say now for this cycle and just don't do AMRAP on the last set, and then instead just do it on the next cycle.

Not your fault. I misunderstood the routine. My first cycle other than the deload is over anyway so I'll correct it next time.

I'm going to have to ignore his advice for the deload week since I'm combining Lyle McDonald's routine with 5/3/1. My first 2 weeks were ramp up weeks and my third week is my first week of pushing with max effort. If I do what RJ says, I'll basically be deloading 3 out of 4 weeks which is no good. I'll just deload the 5/3/1 exercises.

[OoFaP]

Week 3

9/16/2011- Lower Hypertrophy



Weight: 165.4

Icarian Hack Squat Machine

230x10
250x10
270x10

Hammer Strength ISO Lateral Leg Press

250x12
250x12
270x10


Life Fitness Leg Extensions

100x15
100x12
85x15

Free Motion Stiff Leg Deadlifts SS Standing Calf Raises

80x12 / 300x10
90x12 / 300x10
100x12 / 320x10

Plate Loaded Seated Leg Curls SS Seated Calf Raises

70x15 / 90x13
70x15 / 90x12
70x12 / 70x13


Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.2 Time: 24:50

[Reid456]

What training program are you running? PHAT? I know it's hypertrophy day but it seems like you have mostly isolation exercises. Just want to know your reasoning behind that. For example, why do a hack squat machine when you can do normal hack squats?

[xKyle10]

Not your fault. I misunderstood the routine. My first cycle other than the deload is over anyway so I'll correct it next time.

I'm going to have to ignore his advice for the deload week since I'm combining Lyle McDonald's routine with 5/3/1. My first 2 weeks were ramp up weeks and my third week is my first week of pushing with max effort. If I do what RJ says, I'll basically be deloading 3 out of 4 weeks which is no good. I'll just deload the 5/3/1 exercises.

Good idea, I'm not sure if what he does is what 5/3/1 advises but if I were you I would do the same thing and just deload those main compounds and just train to about 2-3 reps before failure on everything else and probably still go hard on your hyper days since you don't necessarily get an all-time PR but just improve upon the previous workout in whatever way possible (added TUT, added reps, added weight, etc....I'm sure you have a system).

[OoFaP]

What training program are you running? PHAT? I know it's hypertrophy day but it seems like you have mostly isolation exercises. Just want to know your reasoning behind that. For example, why do a hack squat machine when you can do normal hack squats?

I'm running a 4 day variation of PHAT incorporating 5/3/1 for my power exercises and Lyle McDonald's generic bulk principles for periodization on other exercises.

I'm not really sure how hack squats, leg presses, and stiff leg deadlifts are isolation exercises. Does anyone do regular hack squats anymore? This is the machine I'm talking about. I think maybe you misunderstood what I meant by the word machine.

Good idea, I'm not sure if what he does is what 5/3/1 advises but if I were you I would do the same thing and just deload those main compounds and just train to about 2-3 reps before failure on everything else and probably still go hard on your hyper days since you don't necessarily get an all-time PR but just improve upon the previous workout in whatever way possible (added TUT, added reps, added weight, etc....I'm sure you have a system).

Yeah I'll probably do something like that. I just started to get going on my routine this week. Up until now I wasn't pushing max weights or going to failure. I'm definitley not ready for a deload. It's the exact opposite.

[Reid456]

I still do regular hack squats on both power and hypertrophy days . Anyway, I guess isolation was a bad word choice. I guess what I'm saying is that I don't remember seeing you post workouts with regular squat or deadlift numbers. You know, those meaty core lifts. Not hating, just wondering.

[OoFaP]

I still do regular hack squats on both power and hypertrophy days . Anyway, I guess isolation was a bad word choice. I guess what I'm saying is that I don't remember seeing you post workouts with regular squat or deadlift numbers. You know, those meaty core lifts. Not hating, just wondering.

I have squats on power days. I call them yoke bar squats because it's not a regular bar and I believe it's called a yoke bar. The barbell gives me shoulder problems and I've hurt my shoulder 3 times squatting which is why my numbers are so weak. Every time I would start progressing, I'd get hurt and have to stop. I stopped dead lifting about 2 years ago when I realized that my back was my worst body part despite deadlifting a pretty impressive amount. Ever since I switched to rack pulls my back came up a lot.

This is the yoke bar. It's pretty much a barbell that goes around your neck so you don't need to spread your arms out on the bar. It doesn't bother my shoulders but feels just like a real squat. The picture makes it seem like the bar is short. It's the same length as a barbell.




You do hacks with the barbell? I don't think I've ever actually seem someone do those haha.

[Reid456]

I have squats on power days. I call them yoke bar squats because it's not a regular bar and I believe it's called a yoke bar. The barbell gives me shoulder problems and I've hurt my shoulder 3 times squatting which is why my numbers are so weak. Every time I would start progressing, I'd get hurt and have to stop. I stopped dead lifting about 2 years ago when I realized that my back was my worst body part despite deadlifting a pretty impressive amount. Ever since I switched to rack pulls my back came up a lot.

This is the yoke bar. It's pretty much a barbell that goes around your neck so you don't need to spread your arms out on the bar. It doesn't bother my shoulders but feels just like a real squat. The picture makes it seem like the bar is short. It's the same length as a barbell.




You do hacks with the barbell? I don't think I've ever actually seem someone do those haha.

Haha, yeah. But then again, how many people do you see in your gym that even squat or deadlift, let alone squat or deadlift correctly. They are few and far between in my experience.

[OoFaP]

Week 3

9/17/2011- Cardio


Weight: 166.0


500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:33

[ptheripper]

I read your previous journals for few pages and I gave up. tldr Can I just follow this one? lol
in, subbed, and mirin

rep on recharge

[OoFaP]

Week 4

9/18/2011- Upper Power

I deloaded my 5/3/1 exercises. I never really deloaded before and it's such an unsatisfying feeling. I know it needs to be done though since usually I'll go all out for a few months and get burnt out which leads to a loss of motivation for a few weeks and getting sick.


Weight: 169.0- Went out to eat yesterday..not a cheat. Just high sodium I guess. I'll post food porn a little later today.


Rack Pulls (estimated 1 rep max=615)

245x5
315x5
375x5

Decline Barbell Bench (estimated 1 rep max=300)

135x5
155x5
185x5

Chest Supported T-Bar Row

145x8
155x6

Incline Fly Machine

100x8
100x8
110x7

Wide Grip Pull Ups

BW+35x8
BW+35x6

Body Masters Shoulder Press Machine (estimated 1 rep max=190)

80x5
100x5
120x5

Icarian Lateral Raise Machine

80x8
90x6

Skull Crushers

95x8
105x8
105x6

Barbell Curls

85x8
90x7
90x6

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.5 Time: 23:35

[areya2005]

So how do you feel about the weight increases? Not today in particular, but generally speaking. I remember while you were on DAA, you were weighing in around 164 and was saying that's high due to water, etc. You're now consistently coming in over 166lbs, if not higher. Muscle gain?

[OoFaP]

So how do you feel about the weight increases? Not today in particular, but generally speaking. I remember while you were on DAA, you were weighing in around 164 and was saying that's high due to water, etc. You're now consistently coming in over 166lbs, if not higher. Muscle gain?

I weigh between 164 and 166 usually and on DAA it was between 165 and 168. I never eat the same exact foods two days in a row so it's really hard to tell. My sodium intake fluctuates and my body is very sensitive to it. I was 164 last week when I took those pictures AND I was watery so I still don't think I gained any significant amount of weight. If I dried out I think I could hit 161-162 easily which has me at maybe a 1-2 pound gain since my show. So overall I'd say I'm up a "real" 1-2 pounds. I'd say I also might have lost a pound of muscle at some point since my show so maybe I gained about 2-3 pounds of fat spread throughout my body. I'm going to make my diet more consistent in a few days and lower my sodium to see what happens.

And some food porn...

Chocolate Pancakes




Frozen Pudding/ice cream (whatever you wanna call it...it's casein and peanut butter frozen)



Chicken, Mozzarella, Roasted Pepper on Focaccia and Sweet Potato Fries (from last night...no idea on macros but I cut out like 36 grams of fat, 95 carbs, and 70 protein to make up for it. Either way I woke up 3 pounds heavier)

[OoFaP]

Week 4

9/19/2011- Lower Power


Weight: 165.4


Yoke Bar Squats (estimated 1 rep max=290)

135x5
155x5
185x5

Glute Ham Raises

BW+5x8
BW+10x8
BW+10x6

AFS Horizontal Leg Press

360x8
405x8
405x8

Life Fitness Lying Leg Curls SS Life Fitness Leg Extensions

125x8 / 175x8
140x6 / 190x7


Standing Calf Raises

400x8
420x6
420x7

Abs

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:38

[bwelch1985]

Would you say the yolk bar makes squats more or less difficult (comparted to a regular barbell obviously)? We don't have one, so I haven't tried them...but I imagine it would be much more difficult w/ the bar propped up so high on your traps...

[OoFaP]

Would you say the yolk bar makes squats more or less difficult (comparted to a regular barbell obviously)? We don't have one, so I haven't tried them...but I imagine it would be much more difficult w/ the bar propped up so high on your traps...

I'd say it depends. If you aren't used to them then a barbell squat is probably easier at first. For me, these are just more comfortable so I would say these are easier. If you were equally comfortable doing each one then I would think neither would be more or less difficult than the other.

[OoFaP]

Week 4

9/21/2011- Upper Hypertrophy


Weight: 167.2- I've been saving some extra macros for night time and as a result my weight seems to be higher in the morning. I've also been using Walden Farms peanut butter and although it says 0 calories, I have a feeling it actually has a significant amount. I think I'm going to stop using it. I don't really trust it. My strength seems to be going up at least.


Incline Leverage Bench Machine SS Underhand Pulldowns

115x10 / 160x10
125x10 / 170x10
130x9 / 180x9

Flat Dumbbell Bench SS V-Bar Cable Rows

70x12 / 170x12
70x12 / 170x12
70x11 / 180x10

Life Fitness Fly Machine SS Pullover Machine

100x15 / 110x15
115x13 / 120x12

Body Masters Shoulder Press Machine

90x10
110x9
110x8

Seated Lateral Raise Machine SS Rear Delt Machine

70x12 / 70x12
60x12 / 60x12

Seated Shrug Machine

200x12
200x12

Tricep Pushdowns SS KING Preacher Machine

80x12 / 90x12
80x10 / 90x10
60x15 / 60x15

Forearm Gripper

145x15
145x12

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.9 to 4.3 Time: 23:56

And a couple of pictures I snapped at the end of the work out...

[tenacious707]

Looking solid dude, lean and big. Keep doing what your doing !

[wrkoutfrq]

shoo man how can you stand the WF peanut spread!? i tried it once, but i could NOT stand it. went in the trash...

[jdudeck1]

I'm amazed at how lean you still are, you have some true dedication my friend. Are you going to do another contest soon or just like being shredded?

[LoganCL]

Damn dude. Looking great in those last pics. Lean and big. KEEP IT UP. (That's what she said?)

[OoFaP]

Looking solid dude, lean and big. Keep doing what your doing !

Thanks brah!

shoo man how can you stand the WF peanut spread!? i tried it once, but i could NOT stand it. went in the trash...

I don't actually eat it plain. I mix casein and real peanut butter to make pudding for one of my meals. I just add a serving of the Walden Farms stuff to it. It doesn't add any taste but it adds more volume. I'm scared to try it by it's self. It looks nasty and got bad reviews lol.

I'm amazed at how lean you still are, you have some true dedication my friend. Are you going to do another contest soon or just like being shredded?

Thanks man. I don't plan on competing anytime soon. I just like being lean for a bunch of reasons. One example would be today. I wore jeans and a t-shirt for the first time in years. In the past, my ass would be so big and jeans make it look even bigger. I'd only wear jeans if I had a sweatshirt on also to cover it up a bit. I have a normal ass now!

Damn dude. Looking great in those last pics. Lean and big. KEEP IT UP. (That's what she said?)

Haha thanks mustache man

[foodpr0n]

Thanks man. I don't plan on competing anytime soon. I just like being lean for a bunch of reasons. One example would be today. I wore jeans and a t-shirt for the first time in years. In the past, my ass would be so big and jeans make it look even bigger. I'd only wear jeans if I had a sweatshirt on also to cover it up a bit. I have a normal ass now!

Golden!

Really lean though still at 167lbs. Looking huge mate!
Bet people were 'mirin those arms with a t-shirt on.

[OoFaP]

Golden!

Really lean though still at 167lbs. Looking huge mate!
Bet people were 'mirin those arms with a t-shirt on.

Thanks brah...it was actually a long sleeve shirt haha. Either way, my arms look small in shirts. Probably because they are too small in proportion to the rest of me.

[xKyle10]

From what I've heard everyone's arms look small in shirts at that bf%, unless it is fitted or too small or something. Personally I think your arms are pretty in proportion and one of your strong points. Looking solid as hell in those pics btw

[wrkoutfrq]

I don't actually eat it plain. I mix casein and real peanut butter to make pudding for one of my meals. I just add a serving of the Walden Farms stuff to it. It doesn't add any taste but it adds more volume. I'm scared to try it by it's self. It looks nasty and got bad reviews lol.

yeah man i wouldn't recommend eating it plain... it's a disgrace to the peanut name lol. plain i'd compare the flavor to burnt spoiled nuts

[jdudeck1]

Thanks man. I don't plan on competing anytime soon. I just like being lean for a bunch of reasons. One example would be today. I wore jeans and a t-shirt for the first time in years. In the past, my ass would be so big and jeans make it look even bigger. I'd only wear jeans if I had a sweatshirt on also to cover it up a bit. I have a normal ass now!

Lol I have the same problem, I get you have a black girl butt or something similar. I also, have to literally hop into my jeans sometimes. I have been wearing shorts because all my jeans started looking like skinny jeans. Congrats on your normal ass!

[OoFaP]

From what I've heard everyone's arms look small in shirts at that bf%, unless it is fitted or too small or something. Personally I think your arms are pretty in proportion and one of your strong points. Looking solid as hell in those pics btw

Yeah I noticed that too. Unless your arms are like 17-18 inches shredded, I guess they look small unless they are too big in proportion to the rest of you. I always felt like flexed my arms were good but relaxed they were kind of small especially from the sides. Maybe I'm crazy.

yeah man i wouldn't recommend eating it plain... it's a disgrace to the peanut name lol. plain i'd compare the flavor to burnt spoiled nuts

lmao..well peanut butter is probably the most calorie dense food there is. I give Walden Farms credit for even attempting to create a 0 calorie version of it.

Lol I have the same problem, I get you have a black girl butt or something similar. I also, have to literally hop into my jeans sometimes. I have been wearing shorts because all my jeans started looking like skinny jeans. Congrats on your normal ass!

A black girl once told me that she wished she had my ass. This was when I was 17 and bulked to about 195 and was the highest body fat I had ever been. I didn't even realize my ass was huge until that day. I try to wear shorts too because for some reason my ass looks smaller in them.