LIFT RUN SHRED Neumann's trip to 5%

[JKN77]

LIFT RUN SHRED

Name is Neumann, ive been here before. and im here to stay, this log will be the epiphany of a log. from training, to nutrition, to my daily thoughts throughout.

NUTRITION?

i will be taking martin berkhan on head on. through the entire three month duration of this shredathon i will be following the fasted training protocol laid out by Martin that can be found here http://www.leangains.com/2010/04/leangains-guide.html to keep it easy on ya this is how it looks.

FASTED TRAINING
11am - 10g BCAA
noon - training
1pm - post workout meal (largest meal of the day)
4pm - meal 2
9pm - last meal
calories and carbs are tapered down throughout the day.
it will be a carb/calorie cycling rotine. Lifting days get more carbs and calories, cardio days get less carbs and les calories. SIMPLE AS FAWK!

TRAINING?
Ive been known for my love for volume, for five years now ive trained high volume. Well here we are going to change the game, taking the volume down and the intesity through the roof!! The routin can be described as Revers pyramid training or RPT for short. An in depth look can be found here http://rippedbody.jp/reverse-pyramid-training/ but for those of you not wanting to look ill break it down simply.


REVERSE PYRAMID TRAINING
There are five key exercises: Squats, Deadlifts, Benchpress, and Chins, overhead press
FIRST SET IS THE HEAVIEST, it is an all out set with a rep range of 5-8.
SECOND SET IS 10% LESS THEN TOPSET, shooting for 1-2 reps more then topset
THIRD SET IS 10% LESS THEN SECOND SET, shooting for 1-2 reps more than second set

progression on the RPT sets will be five pounds once i hit 8 on the topset.
RPT will be performed on two exercises daily, then on the third exercise i will work with a rep range of 10-15 for 4 sets. progressing ten pounds once all four sets of 15 are completed.

TRAINING SPLIT
MONDAY
SQUAT - RPT
SLDL - RPT
LUNGES x 4 x 10-15

WEDNESDAY
BENCH PRESS - RPT
OVER HEAD PRESS - RPT
DIPS x 4 x 10-15

FRIDAY
DEADLIFT - rpt
PULL UPS - rpt
DB rows x 4 x 10-15

SUPPS?
MULTI
FISHOIL
PROTEIN POWDER - i have no prefference here. sometimes it will be casein sometimes whey some time isolate sometime concentrate, i simply bargain hunt for protein powder.

CARDIO?
im not one to shun cardio as i simply enjoy it! if it effects my training i will cool it down. but for now i will be doing anything that pops in my head on sunday, tuesday, and thursday. saturday will be my sabath day. my go to is hard conditioning work, mostly sprints or sled dragging, but with the winter months upon me it will revolve around the treadmill. the old lady is into the insanity stuff so every now and then i may include that. either way IT WILL BE WORK!


SO GET THE SHOW ON THE ROAD ALREADY?
not so fast, ive got a local push pull powerlifting meet this saturday (december 29th), it is for charity and well you cant pass that up. so this show will start on sunday after i set a few PR's at the meet, until then i am going to be a fat ass and eat till my heart is content.

SOME STATS FOR YOU CATS
Best pull to date is 650lbs
Best squat to date is 585
Best bench to date is 380
Weight - 250lbs
Height - 6'3"
Estimated bodyfat - 15%

WELCOME TO THE SHOW

[ArabAesthetic]

LOOKING SOLID!! In to this.

[MITCHAPAL00ZA]

I'm in.

[Spawp]

Checking in.

Lookin' forward to your progress, you seem like an awesome guy.

[JKN77]

THE SHOW BEGINS
First off, if you have not done a powerlifting meet of any sort, i strongly suggest it. Yesterday was my first go at the sport, and it was the biggest rush of my life. i was not the strongest guy there, and i wasnt the biggest guy either. everyone was so humble, they would actually cheer you on! over all best experience of my life!

MEET RECAP
After a rather hefty breakfast, pancakes, turkey bacon, and eggs, compliments of the ol lady. i arrived a little early to test **** out. they had this gnarly "okie deadlift' bar it had some whicked whip on it, and the gnurling would give a t-rex a calous.
Opened my bench at 350, hit it with easy, could of tripled it.
SECOND ATTEMPT went with 375 with a little struggle i got it up.
THIRD ATTEMPT decided to go for a big PR, id never before benched 400, and i was feeling fresh as hell so i tried and failed about half way up.
NO PR on bench but mached a previous PR

then we hit the platform for dead lifts, my bread and butter.
had originally planned an opener of 585, but as i was warming up, i pulled it still chomping on a bagel. lol
OPENED with 600 and smashed it. easy peasy
SECOND ATTEMPT went with 650 and it came up a lot smoother then i had thought. PR my previous PR was 650 with straps, this pull was without straps.
third attempt i thought id go for the kill as i have wanted 7 plates for sometime now. THIRD ATTEMPT went for 675 and it felt like it was bolted to the ground.

I had the third biggest deadlift out of twenty fellas and one female, i took fourth overall at the meet, achieving one percent less then third place (195lb fella who benched 345 and pulled 550) first and second both pulled 705, first bench 485 and second benched 455. Overall i had the absolute best experience of my life and i will be doing another one soon, dont know when but it is a must

U LIKE VIDS?



AFTERMATH
a bit of celebratory eating occured, started at a cute little tai food joint. had a dinner portion of chicken and fried rice, with a couple spring rolls, then hit coldstone for some stupid ice cream eating.

AS FOR TODAY
woke up this morning feeling fresh with some minor low back soreness, ran a quick 5k with an incline of 1.0 on the treadmill for a time of 26 minutes.

EATS?

today was a cardio day so i my carbs were low, and my fats were higher
2.25 lbs 93% lean beef
300g brocolli

333g russet potatoes
2tblspn EVOO

660g fat free cottage cheese
150g pineapple

2800 calories
312g protein
100g fat
123g carbs

LIFT, RUN, SHRED

[MITCHAPAL00ZA]

Great lifts man. I agree that meets are a great time. With your lifts where they are you should think about getting more into it

[JKN77]

Great lifts man. I agree that meets are a great time. With your lifts where they are you should think about getting more into it

im not a competive person or i would, i compete against myself. so these local charity meets will probably be all i do for now. that may change, but for now i just like the rush of a PR

[MITCHAPAL00ZA]

PRing at a meet is definitely a rush. Both of my bigger DL PRs were at meets and there really is no feeling like it...anyway, take this as a compliment either way, but have you cycled at all?

[JKN77]

No sir, long hard 8 years. Natty to the bone. I grew up thick, my whole family is thick. I don't see much benefit to running a cycle, im not a bodybuilder, im not a powerlifter, Nor do i care to be. Im in this for me. im not one to get offended, i get asked often. I've just never quit for 8 years now. And this is where i am.

[MITCHAPAL00ZA]

Great to hear man, just had to ask bc your size and lifts. Gives a skinny guy like myself some hope. I know consistency>____ in this game.

[JKN77]

Great to hear man, just had to ask bc your size and lifts. Gives a skinny guy like myself some hope. I know consistency>____ in this game.

Couldn't have said it any better!

[JKN77]

LEGS DECEMBER 31, 2012 - NEW YEARS EVE
SQUAT
w/u 135/20
w/u 225/15
w/u 315/8
w/u 405/6
TOPSET 495/1
i jumped the gun on this, i should not have squated today, DOMS from saturday hit hard when i brought the 495 out of the rack, then at the bottom of the squat i completely lost my back. took everything in my power not to fall over. so i racked it and tried again
TOPSET ATTEMPT TWO 495/1
same thing. with my back this cashed i need to salvage my session, but i was in the place already, music on. I WAS NOT LEAVING. so i went and hit some volume training with out any stress on my back.

LAYING LEG CURLS

ALL SETS PERFORMED WITH A 2 SECOND CONTRACTION AT THE TOP... I beleive they call this a SQUEEZE.

30lbs/20
70lbs/20
100lbs/20
120lbs/14

LEG PRESS
THESE ARE DEEP, ALL THE WAY DOWN, NO BULLSH!T HALF REPS. KNEES TO CHEST!
695lbs/20reps
740lbs/2 sets/12 reps each
DROPSET
560lbs/12reps
380lbs/24reps

LAYING LEG CURLS supersetted with STANDING CALVES
CURLS-90lbs/4sets/15reps
CALVE RAISES - 200lbs/4sets/20reps

THIS IS NOT THE WAY THAT I TRAIN, I JUST NEED TO DO SOMETHING THAT DIDNT STRAIN MY BACK AS I COULD HARDLY STAND... RPT WILL CONTINUE ON WEDNESDAY WITH CHEST AND SHOULDERS

EATS
MEAL ONE
100g oats, 50g whey, 90g banana, .5cup almond milk, 60g chocolate frosted flakes
MEAL TWO
1lb fat trimmed chicken, 645g russet potatoes, 150g stirfry veggies
MEAL THREE
400g greek yogurt, 150g pineapple
MEAL FOUR
74g whey, 100g oats, 90g banana, 1 cup almond milk

MACROS
3000 CALORIES
PROTEIN - 275g
CARBS - 415g
FAT - 30g

LIFT RUN SHRED

[Anthonyxavcx]

Headed out but this looks epic as FUK, subbed for later

[JKN77]

RUN
TREADMILL
0 degree incline/3.5mph - 5 minutes
1 degree incline/8mph - 20 minutes
1 degree incline/9mph - 5 minutes
1 degree incline/3.5 mph - 5 minutes

SHRED
MEAL ONE
5 whole eggs, 5 slices turkey bacon, 100g oats, .5 cup almond milk
MEAL TWO
1lb chicken breast, 1 tbspn EVOO, 200g sugar snap stir fry
MEAL THREE
rest day meat balls (1lb 93/7 beef, 1/2 cup oats, 1/2 green pepper, 1/2 onion, sasoning) 120ml Prego tomato sauce, 10 brussell sprouts, 1 tblspn EVOO, 2 cups spaghetti squash


MACROS
CALORIES - 3000
PROTEIN - 285g
CARBS - 175g
FAT- 130g

WITH THE RUNNING I NEED MORE CARDIO DAY CALORIES, SO THERE WILL BE NO DIFFERENCE IN CALORIES FROM TRAINING DAYS TO CARDIO DAYS, SABATH DAYS WILL GET LESS CALORIES

lLIFT, RUN, SHRED

[MITCHAPAL00ZA]

cardio -___- .....you are a better man than myself. Happy new years though man, and I'm mirin those squats from yesterday and that meal. How is spaghetti squash btw? I see a lot of ppl eat it on here but IDK if ive ever even seen it in the store tbh.

[Spawp]

Really liking the format of your log.

I was also looking for something new for dinner tomorrow, and those meatballs look good. Will try.

[JKN77]

cardio -___- .....you are a better man than myself. Happy new years though man, and I'm mirin those squats from yesterday and that meal. How is spaghetti squash btw? I see a lot of ppl eat it on here but IDK if ive ever even seen it in the store tbh.

HAPPY NEW YEARS TO YOU! i am a Firm beleiver in being an athlete, i dont beleive in cardio for fat loss, its all diet. Those squats were terrible, back was whacked! will be back next week! the old lady introdced me to spaghetti squash about a month ago and its delish! really easy to prepare as well. its the pear shaped yellow ones, they should say spaghetti squash right on them. directions to cook are also right on the label.

Really liking the format of your log.

I was also looking for something new for dinner tomorrow, and those meatballs look good. Will try.

Im getting the hang of it. the meatballs are bomb as hell! and simple! i just go with the flow on ingredients, if something sounds good i toss it in. if it isnt good, i note what i didnt like, and try again next time.

[JKN77]

LIFT
BENCH PRESS
WARM UP 135LB/15reps, 225lb/15reps, 275lb/7reps
TOPSET - 325/7 PR

SECOND SET - 295lb/10reps PR
THIRD SET - 265lb/12reps

STRICT OVERHEAD PRESS
TOPSET - 185lbs/5
SECOND SET - 165lbs/6reps
THIRD SET - 150lb/6 reps

BAR DIPS
THESE ARE PERFORMED DEEEEP!
BW/15, 295/10, 295/8, 295/9, 295/7



SHRED
MEAL ONE
60g whey, 30g chocolate frosted plakes, .5 cup almond milk, 125g oats, 104g banana
MEAL TWO
1lb chicken breast, 10 brussel sprouts, 580g russet potatoes
MEAL THREE
footlong turkey breast sub from subway. double meat no cheese.
MEAL FOUR
225g Greek yogurt, 150g blueberries.
MACROS
CALORIES - 3000
PROTEIN - 285g
CARBS - 395g
FAT - 30g

PICTURE?

[JKN77]

RUN
TREADMILL
.5 incline, 3.5 mph, 5 minutes
.5 incline, 8mph, 22 minutes
.5 incline, 3.5mph, 8 minutes

SHRED
MEAL ONE
6 slices turkey bacon, 6 whole eggs, 1 rest day meatball, 250g greek yogurt, 150g strawberries
MEAL TWO
2 pitas, 16 oz roast beef, 4 slices cheese, 1 cup shredded lettuce, 1/2 cup tomato, 1/4 cup onion
MEAL THREE
16oz chicken breast, 200g brocolli, 1tbsp EVOO, 1/2 chocolate chip cookie

MACROS
CALORIES - 2700
PROTEIN - 318g
CARBS - 125g
FAT - 105g

Had a rather lazy day today so took it easy on the food, going big tomorro

[MITCHAPAL00ZA]

yo how many plates are on that belt in the dips? we're talking 295 total weight, right, not added? Mirin the depth too. also, damn chest is striated like crazy. I dont think u can be at 15%

[t.willou]

Good stuff, brother. Glad to follow your journey. Cheers.

[Anthonyxavcx]

lol'd at 160 oz roast beef

[JKN77]

lol'd at 160 oz roast beef

haha! one day!

yo how many plates are on that belt in the dips? we're talking 295 total weight, right, not added? Mirin the depth too. also, damn chest is striated like crazy. I dont think u can be at 15%

just one plate, thats 295 total weight gets tough at that depth to get much more weight on there. once i can hit four sets with 15 reps with that weight im going to start RPT on that. i think i may have over calculated my BF at the end of my bulk, i hold a ton of water, prlly sitting around 11-12. but that was immediately following theose dips so i had a pump from hell lol

Good stuff, brother. Glad to follow your journey. Cheers.

glad to have ya

[JKN77]

LIFT
DEADLIFTS
WARM UPS - 135/15 225/10 315/6 405/4 495/3
TOPSET - 585/2
SECOND SET - 525/4
THIRD SET - 475/6

CHINS
WARM UP - BW/10
TOPSET 318(bw+70)/4
SECOND SET - 293/7

THIRD SET - 263/9

DB ROWS
130lbs 4 sets 8/8/7/8

SHRED
MEAL ONE
150g oats, 110g banana, 60g whey, .5cup almond milk, 60g chocoflakes
MEAL TWO
450g russet potatoes, 16oz chicken breast, 200g broccoli
MEAL THREE
4oz. Spaghetti, 1/4 cup parm cheese, 10 oz chicken breast, 1/2 cup spaghetti sauce
DESSERT
1 chocolate truffle skinny cow bar, 1 cookies 'n cream truffle skinny cow bar.

MACROS
CALORIES - 3000
PROTEIN - 260g
CARBS - 410g
FAT - 35g

WEIGHT- 248lbs


REFLECT
Week went very well, diet is easy to maintain. never hungry till i eat. not feeling as strong as usual, and the numbers are showing that. im going to stay at 3000 daily through the next week, if i am not up to par through the week i will take training days to 3300, and off days to 2800.

[JKN77]

LIFT
BARBELL SQUATS
ass to the grass
WARM UP 135/10 225/8 315/6 405/5
TOPSET 495/4
SECOND SET 445/5
THRID SET 405/8

STIFF LEGGED DEADLIFT
these are performed as strictly as possible keeping the lumbar as tight as possible this limits the ROM but it fries the glutes and hamstrings.
TOPSET - 320/5
SECOND SET - 290/6
THIRDSET - 260/8

BARBELL LUNGES
performed standing in place, lunge out, explode back to upright position.
45lb/30reps, 65lbs/30reps, 65lbs/30reps, 65lbs/30resp MUST MOVE UP NEXT WEEK

SHRED
MEAL ONE

200g pancake mix, 1 scoop whey, 100g blueberries, 100g strawberries, 225g greek yogurt

MEAL TWO
16oz roast beef, 3 pitas, 1 cup head lettuce, 1/4 cup onions

MEAL THREE
14oz chicken breast, 200g broccoli, 500g russet potatoes

MEAL FOUR
1scoop casein, 2 sckinny cow cookies n' cream truffle bars, one serving of the ol ladies bomb ass rice pudding(macros are 132 cals .6g fat, 26g carbs, 5g protein)

MACROS
CALORIES - 3200
PROTEIN - 270g
CARBS - 465g
FAT - 29g

SHRED
TUESDAY JANUARY 8TH
TREADMILL
knee was a little bummed from a kickboxing class over the weekend combined with squats yesterday, run was a little easy.
.5 incline/5mph - 10 minutes
.5 incline/6mph - 10 minutes
.5incline/7.5mph - 10 minutes

MACROS
CALORIES - 2700
PROTEIN - 285g
CARBS - 92g
FAT - 145g

[MITCHAPAL00ZA]

hahah goddamn your SLDL is close to my regular. strong....big squatting too damn. Does your gf/wife actually calculate the macros to the dishes too? thats freaking awesome if so. is she into the whole fitness/nutrition thing? Ive never had a girl who got it tbh...also, mirin the pancakes. havent had em it too damn long. Been a while since I updated my log but your statement on wanting to be an athlete stuck with me. I started running a mile as my warmup again. gonna try to finally break 6 mins for once after i get readjusted to running. best ever is like 6:13, right now im doing ~7:00 pace

[JKN77]

hahah goddamn your SLDL is close to my regular. strong....big squatting too damn. Does your gf/wife actually calculate the macros to the dishes too? thats freaking awesome if so. is she into the whole fitness/nutrition thing? Ive never had a girl who got it tbh...also, mirin the pancakes. havent had em it too damn long. Been a while since I updated my log but your statement on wanting to be an athlete stuck with me. I started running a mile as my warmup again. gonna try to finally break 6 mins for once after i get readjusted to running. best ever is like 6:13, right now im doing ~7:00 pace

thanx man, but never strong enough, got guys out there in 8-900 raw, ass in the bucket. chasing giants.
she is into fitness, i just got her lifting heavy, she has always done dvd workouts, she still does them on top of lifting. serioius inspiration. she also LOVES TO COOK! and she never really knew much about nutrition, she has always eaten "clean", but since she met me and sees the result i get eating what i want she has become just as crazy about calorie and macro counting as me. "make sure you save 800 calories, 60g protein, and 80g carbs for dinner tonight" is tossed around in a variety quite often. lol shes a doll! you will likely see a picture of her somewhere down the line in here, as when i get lean we take a hefty amount of mirror shots together. shes crazy abot the "together" stuff.

ive been around countless numbers of bodybuilder as well as powerlifters in my short time in this game, last summer i went to a big mall here in michigan with a group of guys, of mixed sports, we walked up the three fligths of stairs and 6 of the 7 were out of breath. in this group there were 3 guys that were sub 8 percent weighing no less then 240, and a couple 800+ deadlifters, and the were panting after walking up a few flights of stairs. these fellas are supposed to be athletes. they preach that there "sports dont get enough recognition' and all that bullsh!t. so that very day i made an oath to my self to NEVER get like that. no matter how big i get, no matter how strong i get, no matter how lean i get, i must always be able to run under a 7 minute mile and under a 30 minute 5k. my conditioning skyrockets in the summer time as the winter months get pretty crazy here in the mitten. but for now i stick to the treadmill and a kickboxing class every no and then. i do however have some military issue boots in the mail currently so i will be hitting the outdoors for some runs come next week! my best ever mile is 6:25 weighing 230lbs. hope to break that this year when i get leaner. glad i got to ya!

[JKN77]

LIFT
BENCH PRESS
WARM UP - 135lb/15reps 185/10 225/10 275/5
TOPSET - 325/7
SECOND SET - 300/8
THIRD SET - 270/12

STRICT OVER HEAD PRESS
TOPSET - 185/6 went for seven couldnt lock it out. will happen next week.
SECOND SET - 165/8
THRID SET - 150/9

BAR DIPS
BW/15
292/10/10/10/10

GOOD SESSION TODAY, EVERYTHING FELT GOOD! NO PRs BUT IM SET UP FOR QUITE A FEW NEXT WEEK.
MY KNEES ARE REALLY BUMMING TODAY AND IM NOT CRAZY ABOUT IT AS I WANT TO HIT SOME HEAVY DEADS ON FRIDAY!

SHRED
MEAL ONE
250g oats YUP, 1 banana, 45g chocolate frosted flakes, 2 scoops whey

MEAL TWO
14oz. chicken breast, 2 cups broccoli, 480g russet potatoes, 2 tbsp ketchup

MEAL THREE
14oz chicken breast, 4oz. spaghetti, 1/2 cup sauce.

MACROS
CALORIES - 3100
PROTEIN - 251g
CARBS - 365g
FAT - 24g

[JKN77]

LIFT
DEADLIFT
WARMUP - 135/15 225/10 315/10 405/8 495/1
TOPSET - 550lb/5reps
SECOND SET - 495/6
THIRD SET - 445/8

CHIN UPS
WARMUP - 248lb/15reps
TOPSET - 318/5
SECOND SET - 293/6
THIRD SET - 268/8

DB ROW
130lbs/9/8/7/8


SHRED
MEAL ONE
150g pancake mix, 43g whey, 90g banana, 100g oats, 225g greek yogurt, 60g blueberries

MEAL TWO
14oz chicken breast, 500g russet potatoes, 200g brocolli, 2tbspn ketchup

MEAL THREE
14oz chicken breast, 5 oz. spaghetti, 1 cup greek yogurt, 1 cup pineapple.

MACROS
CALORIES - 3100
PROTEIN - 255g
FAT - 15g PR LOL
CARBS - 375g

[JKN77]

LIFT
SQUAT
WARM UP - 135/20 225/12 315/10 405/7
TOPSET - 495lbs/5reps
SECOND SET - 445/6
THIRD SET - 405/8

STIFF LEGGED DEADLIFT
TOPSET - 320lbs/7reps
SECOND SET - 290/9
THIRDSET - 260/10

STANDING BARBELL LUNGE
95lbs/30reps/26/20

JUMPING ROPE
500 JUMPS

SHRED

MEAL ONE
PRO N OATS200g oats, 1 scoop whey, .5cup almonds milk, 50g chocolate frosted flakes, 75g banana

MEAL TWO
15oz chicken breast, 500g russet potatoes, 1 tbspn EVOO, 2 tbspn kecthup
225g greek yogurt, 75g banana

MEAL THREE
15oz chicken breast, 3.3oz spaghetti, 1 tbspn EVOO, 1/2 cup sketti sauce
4 cups green lettuce, onions, tomatoes, mushrooms, jalopenos, 3tbspn fat free dressing.

MACROS
CALORIES - 3200
PROTEIN - 255g
FAT - 53g
CARBS - 400g