Let the Journey Begin! Sisu247 offseason with 3DMJ

[SiSu247]

8/13/2012

Morning Weight: 179.4

Workout: Upper Power Wk 1
*warm ups excluded

BB Bent Row
155x5,5,5

Pullups
BWx6,6,6

Flat DB Press
70x5,5,5

Dips
BWx6,6,6

Seated DB Press
50x9,9,9

BB Curl
60x10,10,10

Skullcrushers
65x10,10,10

MISS=100 kcals

Macros:
211/375/74

Notes:
So these past couple weeks I had been in a rut. Kind of lost my desire, was burnt out, had some family issues and just wasnt mentally there. I decided to take a 4 day break from everything..stayed out of the gym, didnt track macros/weigh anything, spent time with family and friends, had a night out on the town and just took some time for myself..I thought about what really is important in my life and what I want to gain and so I sat down and mapped out my goals. I am gonna start a new program today, running PHAT still but more structured to my liking. I am gonna still be tracking macros but gonna be a little more easy going with it as I am in offseason. I am going to start my journey to becoming TRX certified and study for my NASM PT certification. Balance is definetely going to be at the top of my priority list.

Oh and after 4 days off, I woke up this morning at the exact weight my last weigh in was

[SiSu247]

8/14/2012

Morning Weight: 179.4

Workout: Lower Power Wk 1
*warm ups excluded

Squats
225x5,5,5

Leg Press
4ppsx10,10,10

Leg Ext
120x10,10

ss w/

SLDL
185x8,8,8

Leg Curl
80x10,10

Calve Raise Sitting and Angled
115x10,10,10/140x10,10

MISS=100 kcals

[NaturalPursuit]

workouts lookin solid as ever!!!

[SiSu247]

workouts lookin solid as ever!!!

thanks man...trying to stay consistent

[Noimus]

Fuacckk this thread looks epic man. I love how you wrap up your total week and stuff. Subbed for sure!

Quick question, when you FIRST started off your thread were you eating at maintenance or did they start you on a surplus?

[SiSu247]

Fuacckk this thread looks epic man. I love how you wrap up your total week and stuff. Subbed for sure!

Quick question, when you FIRST started off your thread were you eating at maintenance or did they start you on a surplus?

thanks brotha! well when I first started I kind of had an idea of where my maintenance already was so the first week or so we played around with #s and then once we figured out my body and its metabolism we went to a big surplus. i never realized/imagined i would be eating this much. but not complaining

[Reid456]

thanks brotha! well when I first started I kind of had an idea of where my maintenance already was so the first week or so we played around with #s and then once we figured out my body and its metabolism we went to a big surplus. i never realized/imagined i would be eating this much. but not complaining

It's amazing how you can really get your metabolism going if you are consistent with your diet. I think people that don't track macros/calories too often will yo-yo back and forth with high/low calorie and it's just not good for the metabolism. Keep it up man!

[Noimus]

thanks brotha! well when I first started I kind of had an idea of where my maintenance already was so the first week or so we played around with #s and then once we figured out my body and its metabolism we went to a big surplus. i never realized/imagined i would be eating this much. but not complaining

Ahh thats cool. How long did it take till you found your maintenance?

[Reid456]

Ahh thats cool. How long did it take till you found your maintenance?

Maintenance for a given person also varies with time. It's a constantly moving target.

[Noimus]

Maintenance for a given person also varies with time. It's a constantly moving target.

Oh got it
Last question, when you have refeeds on a cut, do you generally eat at maintenance?

[Reid456]

Oh got it
Last question, when you have refeeds on a cut, do you generally eat at maintenance?

I can't answer for Sisu but I've got the same coach and he has me at 50F/250C/200P with one refeed a week at 50F/385C/200P right now and I'm 6 weeks out. I don't know if that's really maintenance for me or what, but honestly it differs so much from person to person. Everything is so personalized it's really hard to give general guidelines. Refeed is just basically for a mental break from dieting and also there's some research about leptin, but honestly it seems to be more to keep the person sane than anything else. No matter what the theoretical science says, if you can't fashion a plan into something that is practical and that you can follow through with, the theory means nothing. There are TONS of methods that lead to success, and what determines the plans worth is mainly how practical and sensible it is. Work hard, follow a plan that is sensible and that you are able to stick to mentally and physically, use the tools available to you to objectively measure progress, do that long enough, and you will be successful. At least, that's my belief.

[SiSu247]

It's amazing how you can really get your metabolism going if you are consistent with your diet. I think people that don't track macros/calories too often will yo-yo back and forth with high/low calorie and it's just not good for the metabolism. Keep it up man!

i couldnt agree more..i used to not track but ate pretty much the same thing consistently and my metabolism was still jacked..now with a structured caloric intake, we make those gains!

Ahh thats cool. How long did it take till you found your maintenance?

Maintenance for a given person also varies with time. It's a constantly moving target.

Oh got it
exactly..so many factors go into finding maintenance and with each person those factors are different.
Last question, when you have refeeds on a cut, do you generally eat at maintenance?

never had cut so couldnt answer this but i think reid did a great job explaining below

I can't answer for Sisu but I've got the same coach and he has me at 50F/250C/200P with one refeed a week at 50F/385C/200P right now and I'm 6 weeks out. I don't know if that's really maintenance for me or what, but honestly it differs so much from person to person. Everything is so personalized it's really hard to give general guidelines. Refeed is just basically for a mental break from dieting and also there's some research about leptin, but honestly it seems to be more to keep the person sane than anything else. No matter what the theoretical science says, if you can't fashion a plan into something that is practical and that you can follow through with, the theory means nothing. There are TONS of methods that lead to success, and what determines the plans worth is mainly how practical and sensible it is. Work hard, follow a plan that is sensible and that you are able to stick to mentally and physically, use the tools available to you to objectively measure progress, do that long enough, and you will be successful. At least, that's my belief.

[SiSu247]

8/19/2012

Morning Weight: 179.7

Abs:
Rope Cable Crunch
110x20,20,20

Hangiing Leg Raise
3x10

Decline Crunch
3x10

Cardio:
LISS-incline treadmill=275 kcals

Notes:
This week got a little busy and hectic for me so didnt get a chance to log the rest of this weeks workouts but all I can say is I am really liking the change in PHAT routines, only exception is HOOOLY volume!! Haven't been this sore in awhile but once my body gets used to taking on this much volume on I have a feeling I'll be sitting pretty and the goal is to keep upping those weights. I realized last night I hadn't trained abs all week so I thought I would get in a nice little ab routine and throw in some LISS before heading into work for the day.
Yesterday I woke up with some serious DOMS from Fridays leg workout. But my buddy and I decided to pretty much bike through SF to a street food fest down in the Mission. Lets say I worked up an appetite. We grubbed on some pastrami sandwiches and a killer banh mi. Then got back home and rested up for the night.
My weight has been floating around 179 and macros have been pretty much 80-90/~470/215 so gonna stick with that for this week and go from there.

[SiSu247]

8/20/2012

Morning Weight: 179.7

Workout: Upper Power Wk 2
*warm ups excluded

BB Bent Rown
165x5,5,5

Pullup-Various Grips
BWx6,6,6

Flat DB Press
75x5,5,5

Dips
BWx8,8

DB Seated Shoulder Press
55x6,6,6

BB Curl
65x10,10,10

Skullcrushers
70,10,10,10

Macros:
215/450/82

[jpfaherty]

How you doing with out the help of 3DMJ brother? Doing fine on your own it looks like!

[SiSu247]

How you doing with out the help of 3DMJ brother? Doing fine on your own it looks like!

I feel like I am doing pretty good. Trying not to second guess my self when it comes to macros because having the #'s given to you for so long just became routine and now trying to figure out on my own is a little challenging. Still floating around the 179 range and the goal was to stay between 178-low 180's. The new PHAT routine is really coming along good too.

Hows everything with you? Besides those daayyyuuummm red sox being a pain in the arse!!

[jpfaherty]

I feel like I am doing pretty good. Trying not to second guess my self when it comes to macros because having the #'s given to you for so long just became routine and now trying to figure out on my own is a little challenging. Still floating around the 179 range and the goal was to stay between 178-low 180's. The new PHAT routine is really coming along good too.

Hows everything with you? Besides those daayyyuuummm red sox being a pain in the arse!!

Red Sox suck so bad. Hate the team and ownership right now. Not many likeable people around that team.

Training is going great though! I never got around to making those plantains! Maybe this weekend (still have your PM)

[SiSu247]

Red Sox suck so bad. Hate the team and ownership right now. Not many likeable people around that team.

Training is going great though! I never got around to making those plantains! Maybe this weekend (still have your PM)

yeah man it is really unfortunate because the team has such a rich history..ill always be a red sox fan but being in SF now kinda makes me root for the giants..
and man, costa rica food sounds soooo legit right now!! better get a pic up if you make em

[SiSu247]

8/21/2012

Morning Weight: 178.5

Workout: Lower Power Wk 2
*warm ups excluded

Squats
230x5,5,5

Sumo DL
225x10
245x9,9

Leg Ext
125x10,10,10

ss w/

Laying Leg Curl
85x10,10,10

Calve Raise
195x10,10,10

Macros:
215/462/85

[SiSu247]

8/23/2012

Morning Weight: 180.5----pleased to see the 180's again

Workout: Back/Shoulder Hyper Wk 2
*warm ups excluded

Bent BB Row--speed
115x3,3,3,3,3,3

Rack Chins
BWx10
BW+10x10,10

T Bar Row
75x10
100x10,10

HS Iso Row
2ppsx12,12

Close Grip Lat Pulldown
115x15,15

Seated DB Press
45x10
50x10,10

Upright Row
60x12,12

Side Lat Raise
17.5x15,15

Macros:
215/487/77

[NaturalPursuit]

180 lbs!!! FTW!!! nice workout man

[SiSu247]

180 lbs!!! FTW!!! nice workout man

it was about time! now to stay at 180 is gonna be the key