Cowmustard's Anabolic, Agoraphobic, Low Carb Journal

[k3n12ock]

Yea, just tallied up my cals

6010cals@46%c/39%f/15%p

Need to rope that in a lil. But it was tasty.

Hard cardio in the am peeps, peace!!

8O Holy calories bro! I tried a carb up day and I don't think I got past 3500 cals or 500 carbs.

[Cowmustard]

8O Holy calories bro! I tried a carb up day and I don't think I got past 3500 cals or 500 carbs.

well, I wouldnt say it was my best carb up for sure.

[Cowmustard]

ha ha, forgot to change it to 12/11 day 2 skd.

TRAINING
-4am jog 25min (351cals)
-9am powerwalk 30min(200cals)
-2pm bench lift
=functional warmup(superset atg squat 95 3x5 and full clean 95 3x5)
=bench 225 5x1
=weighted dips 25 1x5
=dips bw 3x5
-2:30 powerwalk 30min(200cals)
=5pm 10min intense kickboxing
TOTAL-824cals

FOOD-2834cals@65%/29%/6%
Keto Style

THOUGHTS and JOURNAL
-morning jog was nice and light
-work was bleh
-lift was incredible again!!! I watched a video on gripping the bar and made a few adjustments, made 225 seem alot lighter and felt more of my chest being activated. woot woot.
-wanted to do more cardio(especially as my wife got me a wavemaster xxl for early Christmas) but just didnt want to get out from under my cozy covers.

[Grifts]

-lift was incredible again!!! I watched a video on gripping the bar and made a few adjustments, made 225 seem alot lighter and felt more of my chest being activated. woot woot.

vid link?

[jcpryor3]

THOUGHTS and JOURNAL
-morning cardio and weights were pretty epic, hoping to make this week more focused on intesensity then duration and see how the numbers go
-power cleans felt so light and sharp, amazing!!!
-retook stats this morning, find it hard to believe that 6000cals can make my bf% drop more, but it would be sweet, going to rely on week end stats to get a better grip on how much damage I actually did

It's a beautiful thing how our body works! Eat fat to lose fat....who would of thought of that? And carb-ups/refeeds? It's like your in heaven, but your still able to maintain progress.

Glad the carb-up helped! Keep it up bro!

[Cowmustard]

vid link?

focused on grip position, elbows tucked, and pushing through the spine.

[Cowmustard]

It's a beautiful thing how our body works! Eat fat to lose fat....who would of thought of that? And carb-ups/refeeds? It's like your in heaven, but your still able to maintain progress.

Glad the carb-up helped! Keep it up bro!

Amen bro!!!

[jcpryor3]

focused on grip position, elbows tucked, and pushing through the spine.

Not sure if you've seen Mark Rippetoe's video on benching. If your interested, PM and I'll tell you how to get it. It's about 30min dedicated to proper form for the bench.

[Cowmustard]

Not sure if you've seen Mark Rippetoe's video on benching. If your interested, PM and I'll tell you how to get it. It's about 30min dedicated to proper form for the bench.

Ya know, I love rippetoe, but man that dude can talk, I think I watched that one but A.D.D.ed out.

I do love his hip drive videos though!!!

[jcpryor3]

Ya know, I love rippetoe, but man that dude can talk, I think I watched that one but A.D.D.ed out.

I do love his hip drive videos though!!!

lol I know what you mean. He repeats himself a lot. I guess it's good so we remember the important parts about form easier. His hip drive vids are great! They've really helped me focus on my form for squats. Gonna have to watch all the vids (I'm thinking there's 5, about 30min each). That way I'll be prepared for SS. I've never really done power cleans, so I know I need to begin working on that immediately.

Once I finish my current program (about a week and a half left), I plan on de-loading for a week. Afterwards, I'll begin SS. Might practice power cleans with just the barbell while I'm de-loading. We shall see.

[Cowmustard]

lol I know what you mean. He repeats himself a lot. I guess it's good so we remember the important parts about form easier. His hip drive vids are great! They've really helped me focus on my form for squats. Gonna have to watch all the vids (I'm thinking there's 5, about 30min each). That way I'll be prepared for SS. I've never really done power cleans, so I know I need to begin working on that immediately.

Once I finish my current program (about a week and a half left), I plan on de-loading for a week. Afterwards, I'll begin SS. Might practice power cleans with just the barbell while I'm de-loading. We shall see.

I've added box squats and full cleans to my warmup just for the same reason bro!!! Gotta get that muscle memory set up.

[yabbyshmabby]

[QUOTE=-wanted to do more cardio(especially as my wife got me a wavemaster xxl for early Christmas) but just didnt want to get out from under my cozy covers.[/QUOTE]

I've been looking at those. Does it seem like it's constructed well? I looked at a couple Everlast stand alone bags and they looked a little poorly made, but nobody around me carries Century equipment. Right now I'm up in the air between a wavemaster xxl and a Torso Bob. It's been 2 years since I've hit my heavy bag. I live in a town house now (no basement) and cannot hang a bag anywhere. It's driving me freaking crazy!!!

[Cowmustard]

I've been looking at those. Does it seem like it's constructed well? I looked at a couple Everlast stand alone bags and they looked a little poorly made, but nobody around me carries Century equipment. Right now I'm up in the air between a wavemaster xxl and a Torso Bob. It's been 2 years since I've hit my heavy bag. I live in a town house now (no basement) and cannot hang a bag anywhere. It's driving me freaking crazy!!!

dude, its not bad, not as much bite back as a leather sack, and the swing timing is a bit different. but for something I can move around completely and not here my wife complain about the "structural integrity" of the house. I think it was a good investment,

gt my at sports academy for $200, yea buddy!!!

[yabbyshmabby]

dude, its not bad, not as much bite back as a leather sack, and the swing timing is a bit different. but for something I can move around completely and not here my wife complain about the "structural integrity" of the house. I think it was a good investment,

gt my at sports academy for $200, yea buddy!!!

HAHA! I hear ya!

[Cowmustard]

TRAINING
-4am 12min tabata(189cals)
-9am powerwalk 30min(200cals)
-2pm 2x4min rythim rounds on new wavemaster(141cals)
-5pm jog 25min (351cals)
-6pm 20min circuit(280cals)
=jui jitsu rolling 27min (473cals)
TOTAL-1634cals

FOOD-2,266cals@65%/29%/6%
Keto Style

THOUGHTS and JOURNAL
-finally got the wavemaster base full, nice workout!!!
-good juijitsu rolling, got a few armbars and a nice roll through triangle
-gotta work on pushing punches through my feet and hips, still got a bad habit of shoulder punching
-went low on cals high on exercise(most with extra thermal and hoodie) water weight should be gone. going to hit up a weigh in tomorrow to see how much damage I did on sunday.

[Cowmustard]

223.0lbs@13.8% 13c/15a/18t
30.77fm/192.23lm


Say what..... I don't feel like sub 14% percent.... Still a lil skeptical, but going to run this two week shot of high intensity cardio and see what happens next stat check

[yabbyshmabby]

223.0lbs@13.8% 13c/15a/18t
30.77fm/192.23lm


Say what..... I don't feel like sub 14% percent.... Still a lil skeptical, but going to run this two week shot of high intensity cardio and see what happens next stat check

Does your scale give you the BF %? Even though I know they're not very accurate, I'm thinking about picking up another scale that gives you rough BF%.

[Cowmustard]

Does your scale give you the BF %? Even though I know they're not very accurate, I'm thinking about picking up another scale that gives you rough BF%.

I got some bodyfat calipers(free with a bb.com order over 70(pretty sure 70)). I use those with a website to get a bf reading. My preferred way. I tried one of those electrical empediance scales and over a coarse of 5 minutes I got between 20 something and 15. not my cup o tea my friend.

http://www.bodybuilding.com/store/bb...atcaliper.html <- is the caliper I use

http://www.linear-software.com/online.html <- website that does the calculations, I use jp/3 for ease

[jcpryor3]

I've added box squats and full cleans to my warmup just for the same reason bro!!! Gotta get that muscle memory set up.

Good stuff bro! Practice makes perfect.

I'm gonna use my de-load week to practice some cleans and OHP. I'm also gonna implement those tabatas. I'll let you know how I feel after them lol

I got some bodyfat calipers(free with a bb.com order over 70(pretty sure 70)). I use those with a website to get a bf reading. My preferred way. I tried one of those electrical empediance scales and over a coarse of 5 minutes I got between 20 something and 15. not my cup o tea my friend.

http://www.bodybuilding.com/store/bb...atcaliper.html <- is the caliper I use

http://www.linear-software.com/online.html <- website that does the calculations, I use jp/3 for ease

I'm gonna use jp/3 as well bei to compare measurements. I'm not to comfortable with the bei way, but I suck at measuring myself. So I'm gonna use both for the next couple of weeks. Once I get the hand of jp/3, I'll ditch the bei altogether.

[Cowmustard]

Good stuff bro! Practice makes perfect.

I'm gonna use my de-load week to practice some cleans and OHP. I'm also gonna implement those tabatas. I'll let you know how I feel after them lol


I'm gonna use jp/3 as well bei to compare measurements. I'm not to comfortable with the bei way, but I suck at measuring myself. So I'm gonna use both for the next couple of weeks. Once I get the hand of jp/3, I'll ditch the bei altogether.

Wait, you giving up the "shock" therapy. Lol

Nah man, get some calipers and just try to be more consistent then accurate, I don't think I am getting the exact bf% right, but I am consistent enough to see a trend(currently in a good direction).

[Cowmustard]

TRAINING
-4am 20 min circuit(269cals)
-9am 50min powerwalk(320cals)
-strength training 15min(75cals)
=shoulder press 95 3x5
=shoulder press 135 5x1
=arnold press 35s 3x6
=cuban rotations 8s 3x5
TOTAL-664cals

FOOD-2,714cals@67/28/5%
Keto Style

THOUGHTS and JOURNAL
-morning circuit was pretty good
-felt good to hit the old OHP again, been awhile

[Cowmustard]

May God bless the families of the victims in today's school shooting.

[jcpryor3]

Wait, you giving up the "shock" therapy. Lol

Nah man, get some calipers and just try to be more consistent then accurate, I don't think I am getting the exact bf% right, but I am consistent enough to see a trend(currently in a good direction).

Yeah, I think I'm gonna give it up. We'll see though. Gonna do some comparisons Monday morning.

May God bless the families of the victims in today's school shooting.

So sad......can't understand how someone could do such a thing..

[Cowmustard]

Yeah, I think I'm gonna give it up. We'll see though. Gonna do some comparisons Monday morning.


So sad......can't understand how someone could do such a thing..

man, these shootings are just baffeling. I got bullied pretty hard when I was in mid-high school, but its just rough to think that the only step someone could take is load up a gun and destroy so many lives.

[Cowmustard]

TRAINING
-4am tabata sprints
=2x4min hitting the wavemaster
-3pm 25 min intense pull lift
=superset fullclean/squat 95 3x5
-deadlift 345 5x1
-yates row 205 4x1
-weighted pullups 25 1x5
-pullups 3x5
TOTAL-322cals

FOOD-2,807cals@65/28/7%
Keto Style

THOUGHTS and JOURNAL
-we are the product of our patterns and principles.

[Cowmustard]

TRAINING
-20 min intense bag work(337cals)
-20 min intense bag work(337cals)
TOTAL-674cals

FOOD-2,669cals@65/29/6%
Keto Style

THOUGHTS and JOURNAL
-Got my wife back into ippo, amazing anime!!!!
-felt good to beat around the bag, knee has been acting weird though
-dpending on stats tomorrow, might be a carb up. Hopefully not as epic as the last.

http://www.animeseason.com/hajime-no...ger-episode-5/

[Cowmustard]

09/10 253.40@22.00% 55.75fm/197.60lm
09/15 238.00@18.67% 44.43fm/193.50lm
11/05 243.60@20.04% 48.82fm/194.78lm
11/11 232.00@18.96% 43.99fm/188.01lm
11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
11/23 228.20@16.98% 38.96fm/189.44lm 17.0c/20.0a/20.0t
11/26 236.20@16.98% 40.12fm/196.08lm 16.0c/21.0a/21.0t
12/01 229.40@15.84% 36.34fm/193.06lm 15.0c/19.0a/18.0t hips-43.25 waist-32
12/02 225.00@15.12% 34.01fm/190.99lm 14.0p/18.5a/18.0t (not sure on reading????)
12/09 223.80@14.97% 33.51fm/190.29lm 14.0c/17.0a/19.0t
12/10 232.20@14.39% 33.41fm/198.79lm 13.0c/15.0a/20.0t(post carb up)
12/13 223.00@13.80% 30.77fm/192.23lm 13.0c/15.0a/18.0t


12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t

THOUGHTS
-seems more reasonable. need to not have huge carb meals.
-not sure how I am going to roll today.

[Cowmustard]

Rest day.

Thoughts
-I seem to always overdue these carb ups
- I got roughly 5000 cals in. Bleh
-hard training this morning!!!

[jcpryor3]

Rest day.

Thoughts
-I seem to always overdue these carb ups
- I got roughly 5000 cals in. Bleh
-hard training this morning!!!

Since carbs are so empty, it's easy to go over what you anticipated. Glad I haven't tried a carb up.....I'd make my body suffer big time.

[Cowmustard]

Since carbs are so empty, it's easy to go over what you anticipated. Glad I haven't tried a carb up.....I'd make my body suffer big time.

I hear ya man, If I kep fumbling on the CKD, I might go the tkd route you got. Oh, and put that sunday cal count at 6303@52/37/11%cfp :P