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  1. #1621
    The All-American American Woody-5's Avatar
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    Inzer belts are mint. I hate it for deads tho

    Either do a 5/3/1 scheme for front squats or do 3x3 adding 5 pounds a week.
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  2. #1622
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by 12ccopeland View Post
    Friday, February 8, 2013

    Day #39 of Operation 12%.

    Morning Weight: 184.6lbs

    Supplements
    N.O.-Xplode by BSN - 2 scoops in 8oz H2O - 30 mins Pre-WO
    IntrAbolic by AEN - 1.5 scoops in 16oz Crystal Lite Pink Lemonade - Intra-WO
    Myofusion Elite by Gaspari Nutrition - 2 scoops in 12oz H2O - Post-WO
    One Daily Men's by Rite-Aid - 1 pill - Pre-WO


    Daily Nutrition
    Calories: 2961
    Fat: 70.2g (22.5g Sat) 26.6%
    Carbs: 240.2g 40.4%
    Protein: 196.3g 33%

    Warmup

    Foam Rolling
    IT Bands
    Quads
    Inner Thighs
    Hamstrings
    Glutes
    Calves
    Back

    Done for ~10-15 minutes.

    Stretching

    Main Lift

    Low-Bar Back Squat
    100 x 5
    125 x 5
    150 x 3
    185 x 5 (vid)
    210 x 3 (vid)
    235 x 3 (vid) REP PR


    Accessory Lifts

    Front Squats
    65 x 5
    95 x 5
    115 x 3
    135 x 3
    135 x 3 (vid)
    135 x 3
    155 x 3 (vid) REP PR
    175 x 0


    Rack Pulls (~2" below knee)
    135 x 5
    225 x 5
    275 x 5
    305 x 1
    305 x 1 "belted"
    305 x 1 "belted"

    Camera died here so I wasn't able to get vids. I'll explain the belt below.

    RDL
    135 x 5
    185 x 5
    215 x 5 REP PR


    Seated Calve Raises
    45 x 10
    90 x 8

    Calves kept cramping up so I stopped these short.

    Recovery

    Foam Rolling
    IT Bands
    Quads
    Inner Thighs
    Hamstrings
    Glutes
    Calves
    Back

    Done for ~10-15 minutes.



    Remarks

    Not too shabby if I do say myself boys and girls. Squats ended up feeling heavy on the warmup, but then 235 felt surprisingly light, yet for some reason I was expecting heavy so my mind was boggled and my focus a bit astray, and then for some reason I racked it after 3 reps. The third rep was a bit GM'ed, however that was due to a lack of back/core tightness that I could have fixed at the top then gone for more reps. I'm still happy with it nonetheless.

    Everything else was decent. My iPod died as well as my phone, so I had no music or camera for a good deal of the workout. I did, however, film the 155x3 set for fronts and noticed that my knees cave. I think that's a sign of week adductors but I'm not positive. Anywhoser, I'll be working on a narrower stance to help get rid of that.

    As for the cut, things are going pretty well. Weighing myself everyday is not allowing me to see much progress due to all the fluctuations, so I'll be doing it weekly from now on. Yesterday I weighed in at 181.2 in the morning, but that was after a night of drinking so I was fairly dehydrated, and today I weighed in at 183.6.

    Another quick note: My BB.com Platinum series and one other item of which it's classification I'm unsure of got sent to my house, not my college. So, I'll be trying hard to find someone to bring that up to me, or maybe to get a friend to drive me home and back. I'd like to start the platinum log Wednesday or Thursday once I've gotten enough uses out of HyperFX in order to submit a well-done review for it.

    Finally, I would like to ask you guys how I should go about progression with fronts/racks as I've simply been winging it every time.


    Have a great Sunday m8s!
    Originally Posted by Woody-5 View Post
    Inzer belts are mint. I hate it for deads tho

    Either do a 5/3/1 scheme for front squats or do 3x3 adding 5 pounds a week.
    Yeah I'm pumped for it. I think I'll go 3x3. Should I do 3x3 for racks as well?
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  3. #1623
    Registered User HunterMC6's Avatar
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    Originally Posted by chazzy1864 View Post
    I feel for you guys. First you're stuck in a territory that actually cherishes and idolizes hockey and then having to deal with big ass snow drifts like that?
    Aww what's wrong with hockey?



    Nice work on those squats cam your form looks great! Mirin' front squats.
    Workout Journal, Currently running Fierce 5: http://forum.bodybuilding.com/showthread.php?t=161301753&p=1231657753&viewfull=1#post1231657753

    200lb Bench press race with Unstrong - In Progress
    250lb Squat Race with ConnorPat/VmissleX-- In Progress

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  4. #1624
    Registered User aaronuconn's Avatar
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    Originally Posted by HunterMC6 View Post
    Aww what's wrong with hockey?



    Nice work on those squats cam your form looks great! Mirin' front squats.
    Nothing.. when we're good.
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  5. #1625
    Registered User HunterMC6's Avatar
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    Originally Posted by aaronuconn View Post
    Nothing.. when we're good.
    Bruins are awesome! UMaine not so much but better lately. I wonder if Whithead will survive to coach another season.
    Workout Journal, Currently running Fierce 5: http://forum.bodybuilding.com/showthread.php?t=161301753&p=1231657753&viewfull=1#post1231657753

    200lb Bench press race with Unstrong - In Progress
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  6. #1626
    The All-American American Woody-5's Avatar
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    Originally Posted by HunterMC6 View Post
    Bruins are awesome!
    QUoted for truth
    I was pissed that they canceled the game yesterday.
    I rewatched my 2011 championship blu ray to fill the void
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  7. #1627
    Registered User aaronuconn's Avatar
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    Originally Posted by HunterMC6 View Post
    Bruins are awesome! UMaine not so much but better lately. I wonder if Whithead will survive to coach another season.
    I'd be lying if I said I follow UMaine hockey closely, but it seems like a lot of people want him gone..
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  8. #1628
    Registered User HunterMC6's Avatar
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    Originally Posted by Woody-5 View Post
    QUoted for truth
    I was pissed that they canceled the game yesterday.
    I rewatched my 2011 championship blu ray to fill the void
    Man I should order that is it worth the money? I was pretty bored last night when the game was canceled ended up reading for like 4 hours instead. My bad for hi-jacking your journal Cam! By the way I am working in Waterville Cam can you get me into Colby's gym as a guest?
    Workout Journal, Currently running Fierce 5: http://forum.bodybuilding.com/showthread.php?t=161301753&p=1231657753&viewfull=1#post1231657753

    200lb Bench press race with Unstrong - In Progress
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  9. #1629
    The All-American American Woody-5's Avatar
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    Originally Posted by HunterMC6 View Post
    Man I should order that is it worth the money? I was pretty bored last night when the game was canceled ended up reading for like 4 hours instead. My bad for hi-jacking your journal Cam! By the way I am working in Waterville Cam can you get me into Colby's gym as a guest?
    Definitely worth it if you're a bruins fan. I pre-ordered it the day after they won the cup. I'd been waiting my whole life to see that sh!t.

    Lol @ apologizing for the hijack. Cam should be honored to have Bruins chatter in here
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  10. #1630
    Je pense donc je suis 12ccopeland's Avatar
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    Cam - 5/3/1 - Cycle 6, Week 4, Day 1 - Bench (deload)

    Monday, February 11, 2013

    Day #43 of Operation 12%.

    Supplements
    Hyper FX by BSN - 1 scoops in 4oz H2O - 30 mins Pre-WO
    Bodyforge 2.0 - 1.5 scoops in 6oz H2O - 30 mins Pre-WO
    Combat Powder by Muscle Pharm - 1 scoop in 8oz 2% milk - Post-WO
    Myofusion Elite by Gaspari Nutrition - 1 scoops in 12oz 2% milk - 3pm
    One Daily Men's by Rite-Aid - 1 pill - Pre-WO
    Ultra Omega-3 by NOW - 2 capsules - Pre-bed


    Daily Nutrition
    Calories: 2317
    Fat: 79.5g (22.8g Sat) 30.3%
    Carbs: 255.4g 43.3%
    Protein: 156.1g 26.4%

    Main Lift

    Bench Press
    65 x 5
    85 x 5
    100 x 5


    Accessory Lifts

    Incline DB Bench Press Alt w// Pushups
    32.5 x 10 // 10
    32.5 x 10 // 10
    32.5 x 10
    32.5 x 10 //8

    Pushups were mad weak and questionable form...gotta start doing this on the daily.

    Dips
    BW x 5
    BW x 7
    BW x 6
    BW x 6


    Flat DB Flyes
    20 x 10
    20 x 10
    20 x 10
    20 x 10


    One-Arm Tricep Pushdown
    25 x 10
    30 x 10
    25 x 15


    Captain's Chair Leg Raises
    10
    10
    10
    10


    Ab Wheel
    10
    10
    10


    Foam Rolling
    IT Bands
    Quads
    Inner Thighs
    Hamstrings
    Glutes
    Calves
    Back

    Done for ~10-15 minutes.

    Remarks

    Alright, so y'all'll probably notice that it's Monday and I did bench instead of press; well, I'm doing this from now on because my lower back is always extremely tight/sore after bench day, and thus it causes my squats to be subpar. From here on out, I'll be doing bench on Monday, deads on Tues., Press on either Wed./Thurs., and squats on either Thurs./Friday, respectively.

    I tried out two products for the first time today. I'm not sure if it's because the coffee I had already drank prior to, but stacking Bodyforge 2.0 and Hyper FX had my stomach quite upset for some of the workout. I liked the energy from Hyper FX, but I can see why it's geared more towards lighter weight training, as the strength just didn't seem there. The combination of the two products produced a killer chest pump despite all weights being exceptionally light, which I really enjoyed.

    Quick life update; got assigned 100 text book pages today, due for Wednesday. Going to get to bed by 1am this morning, get up by 7am, go to the gym, then shower, read, class, lunch, 3 hour lab, read, dinner, read, then sleep. Fun.. .

    Still working on getting my Platinum Stack up to college so I can start my log soon. Really looking forward to this.
    Last edited by 12ccopeland; 02-12-2013 at 12:55 PM.
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  11. #1631
    The All-American American Woody-5's Avatar
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    Nice little Deload session
    G'luck with the school work
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  12. #1632
    Junior Juggernaut Juggernaut0's Avatar
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    Nice light day, eh?
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931

    LIME's youtube channel. Very informative for novice/intermediate lifters. Please check it out --> http://www.youtube.com/user/Andrew405squat?feature=mhee
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  13. #1633
    Outstanding Bumpus's Avatar
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    What is this mid page new page bump crap?

    +Rangers > All

    ++Nice sessions
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  14. #1634
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by HunterMC6 View Post
    Man I should order that is it worth the money? I was pretty bored last night when the game was canceled ended up reading for like 4 hours instead. My bad for hi-jacking your journal Cam! By the way I am working in Waterville Cam can you get me into Colby's gym as a guest?
    Sorry man just noticed your question today; been mad busy. Saw this sign at the gym :/


    Originally Posted by Woody-5 View Post
    Nice little Deload session
    G'luck with the school work
    Thanks Woodman

    Originally Posted by Juggernaut0 View Post
    Nice light day, eh?
    Yeah man felt great. Actually feeling some DOMs from the volume side of things today

    Originally Posted by Bumpus View Post
    What is this mid page new page bump crap?

    +Rangers > All

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    Cam - 5/3/1 - Cycle 6, Week 4, Day 2 - Deadlift (deload)

    Tuesday, February 12, 2013

    Day #44 of Operation 12%.

    Supplements
    Hyper FX by BSN - 1 scoops in 6oz H2O - 40 mins Pre-WO
    Amino Recovery by BB.com Platinum Series - 1.5 scoops in 20oz H2O - Sipped until lunch
    Myofusion Elite by Gaspari Nutrition - 1 scoops in 8oz 2% milk + oats - 4pm
    One Daily Men's by Rite-Aid - 1 pill - Post-WO
    Ultra Omega-3 by NOW - 2 capsules - Pre-bed


    Daily Nutrition
    Calories:
    Fat:
    Carbs:
    Protein:

    Warmup

    Foam Rolling
    IT Bands
    Quads
    Inner Thighs
    Hamstrings
    Glutes
    Calves
    Back

    Done for ~10-15 minutes.

    Stretching

    Main Lift

    Deadlift
    120 x 5
    150 x 5
    180 x 5 (vid)


    Accessory Lifts

    Chinups
    BW x 5, 4, 4, 4, 4, 4, 3, 3
    31 total reps; 1 minute rest between sets.

    B.O. Rows
    65 x 5
    85 x 8
    95 x 8
    115 x 5
    135 x 5

    How's form doing these? Felt pretty good.

    Facepulls
    70 x 10
    70 x 10
    70 x 10
    70 x 10


    Lat Pulldowns Alt. w// Pushups
    80 x 10
    80 x 10 // 10
    80 x 10 // 8
    80 x 10 // 10


    Power Shrugs
    135 x 10
    135 x 10
    135 x 10 (vid)
    135 x 10

    Am I doing these right?

    Cardio
    Equipment: Treadmill
    Type: Max Incline Walking at 3.5mph
    Duration: .99 miles; 18m00s including 3 minute cool down
    End Heart-Rate: 168; this wasn't shown until .20 seconds after cool down started
    Calories: 258

    Foam Rolling
    IT Bands
    Quads
    Inner Thighs
    Hamstrings
    Glutes
    Calves
    Back

    Done for ~10-15 minutes.



    Remarks

    Really good workout this morning despite a bad night's sleep. Just a quick note: I was feeling lean when I got home from the gym so I decided to weigh myself and it ended up being like 186.4lbs or something. This is obviously due to a lot of water (60+ ounces), but I did pee twice. I feel like I'm getting leaner, but the numbers on the scale don't seem to be changing. I may decide to slash another 150-200 cals.

    Time to do homework for the next 5 hours...Fukkin college..
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  16. #1636
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    Originally Posted by 12ccopeland View Post
    50ppp is for phaggots. Thanks bump; how's baby life?
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  17. #1637
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    How is the hyper FX?

    Tons of accesory work im sure you will be feeling it
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  18. #1638
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    Nice work banging out 31 chins with short rest!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  19. #1639
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    12ccopeland , you are killing it!
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  20. #1640
    Registered User aaronuconn's Avatar
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    Averaging around 2300 cals a day now? Like you said, try 2000-2100 for a couple weeks to see if that helps. Maybe slash carbs to the 200g mark and time a majority around your workout. Just a thought.
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  21. #1641
    FerrumBrah. AdamNW's Avatar
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    Strong chin ups Cam, definitely getting stronger 👍
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  22. #1642
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by jshaw5 View Post
    P-H-A-G-G-O-T; PHAGGOT.



    Originally Posted by Raigs View Post
    How is the hyper FX?

    Tons of accesory work im sure you will be feeling it
    Hyper FX is bomb. The stuff has peppers in it so it's literally spicy AF on the tongue/throat, but it goes away and heats you up, which I like. The energy and focus is great, but you don't feel as strong as you do when taking a supplement like N.O.-Xplode or C4 for example.

    Just because I have to do light weights on deload week, doesn't mean I have to only do a few .

    Originally Posted by Woody-5 View Post
    Nice work banging out 31 chins with short rest!
    Thanks Woodman

    Originally Posted by nic9212 View Post
    12ccopeland , you are killing it!
    Thanks man!

    Originally Posted by aaronuconn View Post
    Averaging around 2300 cals a day now? Like you said, try 2000-2100 for a couple weeks to see if that helps. Maybe slash carbs to the 200g mark and time a majority around your workout. Just a thought.
    Closer to 2400-2500 actually. I'm definitely going to cut to 2200 and try it out. I'll also try keeping closer count of carbs to see if that has any effects like you suggest. I just hope that I can keep gaining strength. It will be a sad day during this cut if I have to resort to a full-fledged deload :d.

    Originally Posted by AdamNW View Post
    Strong chin ups Cam, definitely getting stronger ��
    Thanks Adam With losing weight and getting stronger I'll be bustin out sets of 10 in no time. Time to work on neutral grip chins and pull-ups as well .
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  23. #1643
    Registered User aaronuconn's Avatar
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    Big thing with cutting is to keep lifting heavy, as you have been. Strength loss should be minimal. As long as I time a majority of my carb intake around lifts, 75-90g pre and post for instance, the rest later on, my lifts and energy levels never seem to plummet during a cut. Everything is individualized of course. What works for me may not work for you, and vice-versa.

    I'm really not a fan of reducing carbs too low. Besides lifts and energy, you may find a drop in mood (relating to possible reduction in serotonin production).
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  24. #1644
    Registered User HunterMC6's Avatar
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    Well that's too bad about Colbys gym but I figured as such. I think the Hotel the company put me up at has a contract with a gym here in town so I will just hit that up when I get ready to go back to it.
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  25. #1645
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    Originally Posted by HunterMC6 View Post
    Well that's too bad about Colbys gym but I figured as such. I think the Hotel the company put me up at has a contract with a gym here in town so I will just hit that up when I get ready to go back to it.
    I would think Thomas College would have a nice gym. Not sure if that would be available to the public, though.
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  26. #1646
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by aaronuconn View Post
    Big thing with cutting is to keep lifting heavy, as you have been. Strength loss should be minimal. As long as I time a majority of my carb intake around lifts, 75-90g pre and post for instance, the rest later on, my lifts and energy levels never seem to plummet during a cut. Everything is individualized of course. What works for me may not work for you, and vice-versa.

    I'm really not a fan of reducing carbs too low. Besides lifts and energy, you may find a drop in mood (relating to possible reduction in serotonin production).
    Heavy lifting ftw. I'll try getting the majority of carbs during lunch and going protein + fats at dinner to see if that has an effect. Could be interesting :O.

    Originally Posted by HunterMC6 View Post
    Well that's too bad about Colbys gym but I figured as such. I think the Hotel the company put me up at has a contract with a gym here in town so I will just hit that up when I get ready to go back to it.
    I actually didn't realize they had the policy until I read your post then went this morning. To be honest, I'd be willing to bet you could walk in and no one would even notice you don't work here lmfao.
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  27. #1647
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    Originally Posted by 12ccopeland View Post
    P-H-A-G-G-O-T; PHAGGOT.
    LOL

    Keep up the good work man.
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  28. #1648
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    Originally Posted by 12ccopeland View Post

    50ppp is for phaggots. Thanks bump; how's baby life?
    re: 50ppp; see gay.gif several pages back.

    Baby life is going well. no sleep, no diet, no lifting. but good otherwise.





    +Bruins fans, u mad?
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  29. #1649
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    Originally Posted by Bumpus View Post
    re: 50ppp; see gay.gif several pages back.

    Baby life is going well. no sleep, no diet, no lifting. but good otherwise.
    This one haha. He just likes 30PPP because he's on page 55 instead of page 33, so he feels important lol

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  30. #1650
    The All-American American Woody-5's Avatar
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    Originally Posted by Bumpus View Post
    re: 50ppp; see gay.gif several pages back.

    Baby life is going well. no sleep, no diet, no lifting. but good otherwise.





    +Bruins fans, u mad?
    8-1-2, not mad at all

    You should be worried about blowing a 3-0 lead in the 3rd period
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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