Vanguard's Off Season Log - Operation Mass Effect! :)

[Vanguard1965]

Wednesday - Sept 16, 2013

Weight 196 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Chest/Triceps/Calves/Abs

Machine Incline Press: 15-30 Reps
1. 40 x 30
2. 40 x 20
3. 40 x 20
4. 40 x 20
5. 40 x 20

DB Flat Press: 15-30 Reps
1. 40 x 30
2. 40 x 30
3. 40 x 25
4. 40 x 20

Pec Deck: 15-30 Reps
1. 60 x 30
2. 60 x 30
3. 60 x 30
4. 60 x 30

Triceps Ext Machine: 15-30 Reps
1. 60 x 30
2. 60 x 30
3. 60 x 30
4. 60 x 30

Cable Pressdown: 15-30 Reps
1. 90 x 30
2. 90 x 30
3. 90 x 30
4. 90 x 30

Standing Calf Raise: 15-30 Reps
1. 200 x 30
2. 200 x 30
3. 200 x 27
4. 200 x 25

Machine Crunches: 15-30 Reps
1. 55 x 30
2. 55 x 30
3. 55 x 30
4. 55 x 30

Danika is taking things easy. Her chiro says she is pretty messed up. not sure I believe it because how can you do the things Danika has been doing and be that messed up? I suggested she might think about getting a second opinion especially after saying how messed up she is but she can still workout as long as she does light weight.

Because of her injuries we decided to try machines instead of dumbbells and I went 5 lbs heavier but the machine actually shifts your weight as well so I think its actually heavier. In any event after doing 30 for the first set it was all out effort to get 20 reps after. Forgot how painful doing 30 reps sets is and how crazy the pump is. Still not feeling 100% but glad I went and trained and feeling better after.

[adamjohn32]

Glad to see you're feeling better. Those high rep sets will surely bring the DOMS

[Lou1se]

I like the way you chop and change from heavy work to light high volume. I'm more and more convinced muscles aren't designed for monotonous high volume work. The muscle practically seizes up and you're left in severe agony!!

Hope you're feeling better. And I understand you're concerns for the boys health. My son spends a crazy amount of time playing online games and doesn't eat enough, I'm surprised he makes time for toilet breaks lol Uni life has given him too much freedom. He's lost a lot of weight and my foot can't reach far enough I'm pleased with my daughter though, she's right into a healthy and fit lifestyle and goes to the gym when she can.

In your search for an outfit, see what's available online too. Leather....makes me think of Ben Hur, and Tarzan. But I do love Conan's look

[Vanguard1965]

Glad to see you're feeling better. Those high rep sets will surely bring the DOMS

I actually feel pretty good today no DOMS at all. Not sure I will be able to say the same for legs after todays leg session.

I like the way you chop and change from heavy work to light high volume. I'm more and more convinced muscles aren't designed for monotonous high volume work. The muscle practically seizes up and you're left in severe agony!!

Hope you're feeling better. And I understand you're concerns for the boys health. My son spends a crazy amount of time playing online games and doesn't eat enough, I'm surprised he makes time for toilet breaks lol Uni life has given him too much freedom. He's lost a lot of weight and my foot can't reach far enough I'm pleased with my daughter though, she's right into a healthy and fit lifestyle and goes to the gym when she can.

In your search for an outfit, see what's available online too. Leather....makes me think of Ben Hur, and Tarzan. But I do love Conan's look

I really like this routine and its changes in reps. At least your son is staying thin versus mine who are growing around the middle. My daughter is the athletic one and is thin and active, she plays volleyball, basketball and badminton. Takes dance in school and privately and she is back in band this year as well. Out of my three children she is the most like me.

I have been looking online and found some places that specialize in leather armor. I would like to find something local though so I can try it on and make sure it fits etc. The hardest thing is going to be finding the waist piece as that is proving difficult to find but I am sure I will be able to put something together. Found some replica swords for the movie to but they are like $300 with shipping but would be so cool to own, just have to convince the wife! LOL

[Vanguard1965]

Thursday - Sept 19, 2013

Weight 196.2 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Legs/Delts

Hoist Squats: 15-30 Reps (high & wide)
1. 115 x 30
2. 115 x 30
3. 115 x 30

Leg Press: 15-30 Reps (low & narrow)
1. 120 x 30
2. 120 x 30
3. 120 x 30

Leg Extension: 15-30 Reps
1. 80 x 30
2. 80 x 30
3. 80 x 30

Iso-Lateral Kneeling Leg Curl: 15-30 Reps
1. 35 x 30
2. 35 x 30
3. 35 x 30

Seated Leg Curl: 15-30 Reps
1. 40 x 30
2. 40 x 30
3. 40 x 30

Seated Calf Raise: 15-30 Reps
1. 45 x 30
2. 70 x 30
3. 70 x 30
4. 70 x 30

Machine Overhead Press: 15-30 Reps
1. 70 x 30
2. 70 x 30
3. 70 x 30

Side Lateral Raise Machine: 15-30 Reps
1. 40 x 30
2. 40 x 30
3. 40 x 25

Reverse Cable Cross: 15-30 Reps
1. 10 x 30
2. 10 x 30
3. 10 x 30

Today's session was so painful! The old adage of no pain no gain would totally apply. Happy with my efforts and just hope I will be able to walk tomorrow!

[Vanguard1965]

Friday - Sept 20, 2013

Weight 196.8 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Bar Row Machine: 15-30 Reps
1. 90 x 30
2. 90 x 30
3. 90 x 25
4. 90 x 25
5. 90 x 20

Pull Down Machine / arm: 15-30 Reps
1. 45 x 30
2. 45 x 30
3. 45 x 30
4. 45 x 30

Seated Barbell Rows: 15-30 Reps
1. 90 x 30
2. 90 x 30
3. 90 x 30
4. 90 x 30

Lat Pullover Machine: 15-30 Reps
1. 70 x 30
2. 70 x 30
3. 70 x 30

Barbell Shrugs: 15-30 Reps
1. 90 x 30
2. 90 x 30
3. 90 x 30
4. 90 x 30
5. 90 x 30

Preacher Curl Machine: 15-30 Reps
1. 40 x 30
2. 40 x 20
3. 40 x 20
4. 40 x 15

Incline DB Curl: 15-30 Reps
1. 12.5 x 30
2. 12.5 x 30
3. 12.5 x 30

Last time I did this workout was 8 weeks ago and weighed 8 pounds more. Weights are the same but I struggled to get 30 reps on some of the sets like I had 8 weeks ago. Not sure if that was due to not allowing the same time to recover between sets. Still a decent training session and despite my weight creeping back up I am hopefully for a good number for tomorrows weekly weight in.

[EjnarKolinkar]

Those 30 rep session look grueling. Mental toughness there. You commented earlier on a great pump, do you get any soreness from these high rep workouts?

[Bo_Flecks]

Still a decent training session and despite my weight creeping back up I am hopefully for a good number for tomorrows weekly weight in.

In for the weekly weigh in.

The pic above looks really solid, Dean. Bicep veins and delt separation are coming in nicely.

[Vanguard1965]

Those 30 rep session look grueling. Mental toughness there. You commented earlier on a great pump, do you get any soreness from these high rep workouts?

Yes they can get that way. Once I hit about 20 reps it really starts to hurt and you just have to mentally push through the pain. sometimes you can get all the way to 30 and sometimes you can't! LOL Yes you get a crazy pump from this type of training and normally I don't get any soreness. I though for sure my legs would be feeling it the next day but they were fine. Back is a bit sore today though so I guess it just depends. In any event just one more week of the high 30 reps stuff then back down to 5 -7 reps for two more weeks and then we find out what Alberto has planned for my training and if I will be allowed to post the workouts or not. I know when I worked with Layne he asked that I not.

In for the weekly weigh in.

The pic above looks really solid, Dean. Bicep veins and delt separation are coming in nicely.

Thanks Steve, stage one is almost complete. Never thought I would be this lean over 30 weeks out from my first competition.

[Vanguard1965]

Saturday - Sept 21, 2013

Weight 196 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

45 minute walk

Down 1.4 lbs since last Saturday so happy with that and I now have one more pound to lose to get to my goal weight of 195. Next Saturday I will be taking a full set of bb posing pictures as I need to take them for Alberto and i will link to them so those interested can see where I am at. I will wait to hear if Alberto wants me to keep losing or if I can start upping calories and move to maintain my weight and start boosting my metabolism or keep losing for a couple more weeks until he starts coaching me. I know Alberto is at that point this week where he just needs to maintain his weight until January. Its really interesting having a coach who is doing prep the same time you are and using a similar strategy.

I guess that is called leading by example or walking the talk! Very comforting when what you are doing is very different then what most people do for prep.

As happy as I will be to go back to eating a bit more food and maintaining for the next few months, another part of me is eager to see how lean I can get. Funny thing is when I finally get there I will be at a place were I can't wait to get back to putting on lean muscle again. I guess as a bodybuilder you are never really done and there is always the next step in the process to look forward to.

[Vanguard1965]

Sunday - Sept 22, 2013

Weight 195.6 lbs New Low!

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

45 minute walk

Weight dropped to a new low so great way to start off this week. Thinking that since last week was a deload as far as the strength portion of my routine that I might just test my 1 RM maxes for the big three tomorrow. Still not feeling 100% so I guess will see how i am feeling tomorrow and go from there.

[Vanguard1965]

Monday - Sept 23, 2013

Weight - 195.6 lbs

Macro's - REFEED -Protein 256 g, Carbs 319 g, Fat 58 g = Calories 2822

Felt good today so decided to try and set some new PR's for Squat, Bench and Deadlift.

First up was Squats. I really wanted to beat my previous best of 315 lbs as I have done that several times before but have yet to do better to date. I did 315 lbs and then loaded up 335 lbs and failed. Re-racked and attempted again and this time I got it! PR!!



Next up was Benchpress. PR was 315. I did 275 lbs and decided instead of doing 315 lbs I would just jump to my attempt at 325 lbs. I tried hard but it just was not my day.



Last but not least was Deadlift. I decided to change my set up and go with my shins tight to the bar after watching Ben Esgros deadlifting tutorial yesterday. I lost lost my straps so hard to pull without. Worked up to 405 and pulled it with double overhand grip so was really happy with that. PR for this lift was 455 lbs so just like the BP decided to just load up and go for my PR weight of 475 lbs. Attempted but could not bust it off the floor.



So while I failed to set new PR's for Bench and Deadlift I still considered today a good success. My Squat has been my weakest lift so seeing improvement there is really great. I will keep working away on my strength over the next few months. While I am not purely focuses on strength and have no plans on entering a powerlifting meet I would really like to be able to break 1200 total someday. I think strength is a key component to doing well in bodybuilding especially as a natural bodybuilder.

Danika and I finished up with 20 minutes of LISS on the stair master.

Best gym lifts to date:

Squat 335 lbs
Bench 315 lbs
Deadlift 455 lbs
Total 1105 lbs

[EjnarKolinkar]

Gratz on the new weight low. from a few days back.

Solid effort on all the test lifts and new PR! Did not look like you were far off on the bench at all. A little more bar speed out of the bottom and I think you would have had it. Almost looks like you lost a little lat tension in the descent. Not surprising in a PR attempt.

I think you do speed work in PHAT? On your speed days keep pressing violently, highest bar speed, bet it will go up in no time. Bodybuilding in the descent, slow tight, opposite on the way up, not slow, explosion, bar into orbit, to get past a low sticking point. As Dave Tate says bodybuilders do so much chest they should get stuck past the halfway point.

Bodybuilders goals to work the muscle work against them in max attempts IMO. Spend all our time slowing down movements to milk them for all they are worth. Nothing new to you I am sure but I find it an interesting topic.

Really some great lifts.

[Oscares]

Thanks! Hopefully I can add some decent muscle, the key will be to stay healthy.

Me too. someone can help me ? i want to be strong and healthful. thanks a lot

[Vanguard1965]

Gratz on the new weight low. from a few days back.

Solid effort on all the test lifts and new PR! Did not look like you were far off on the bench at all. A little more bar speed out of the bottom and I think you would have had it. Almost looks like you lost a little lat tension in the descent. Not surprising in a PR attempt.

I think you do speed work in PHAT? On your speed days keep pressing violently, highest bar speed, bet it will go up in no time. Bodybuilding in the descent, slow tight, opposite on the way up, not slow, explosion, bar into orbit, to get past a low sticking point. As Dave Tate says bodybuilders do so much chest they should get stuck past the halfway point.

Bodybuilders goals to work the muscle work against them in max attempts IMO. Spend all our time slowing down movements to milk them for all they are worth. Nothing new to you I am sure but I find it an interesting topic.

Really some great lifts.

Thanks! I also appreciate the feedback on the bench. It's funny from one of my other video's of me training I was told I drop the weight to quickly. I have never worried about bar speed or tempo. Not saying its not a legit way to train but I have always lifted with the following standard, "fast enough to move the weight, slow enough to control it & avoid injury." I have injured both of my shoulders in the past benching so when the weight gets heavy I lower the weight slowly, under control to avoid injury.

Me too. someone can help me ? i want to be strong and healthful. thanks a lot

Kind of hard to provide any advice with no information about you.

General advice is to eat properly, so 1g/protein per pound of body weight. Eat enough calories so that you are gaining weight, target .5 to 1 lbs a week. Usually a 300 calorie surplus is a good target to shoot for. Train both for strength and for muscle growth as the two are linked. Programs like Power Hypertrophy Adaptive Training (PHAT) is a decent one that combines both but there are many different ones. Lift with good form, there are lots of good youtube videos you can watch to teach you the basics, some good ones are EliteFTS and Diesel Strength. That or hire someone locally, perferably a strength and conditioning coach versus your typical commmercial gym trainer to teach you how to lift properly. Last but not least is be consitent. Hope that helps!

[HoustonTXMuscle]

Enjoyed the vids, Dean. Nice solid work testing your 1RM maxes for the big three.

Thanks! I also appreciate the feedback on the bench. It's funny from one of my other video's of me training I was told I drop the weight to quickly. I have never worried about bar speed or tempo. Not saying its not a legit way to train but I have always lifted with the following standard, "fast enough to move the weight, slow enough to control it & avoid injury." I have injured both of my shoulders in the past benching so when the weight gets heavy I lower the weight slowly, under control to avoid injury.....

....
I think you do speed work in PHAT? On your speed days keep pressing violently, highest bar speed, bet it will go up in no time. Bodybuilding in the descent, slow tight, opposite on the way up, not slow, explosion, bar into orbit, to get past a low sticking point. As Dave Tate says bodybuilders do so much chest they should get stuck past the halfway point.
....

Just to clarify a point regarding the hypertrophy aspect of PHAT, here is what L. Norton wrote: "For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive."

Perhaps, I'm a bit too sensitive but my coach places a lot of emphasis on tempo.

[EjnarKolinkar]

Just to clarify a point regarding the hypertrophy aspect of PHAT, here is what L. Norton wrote: "For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive."

Perhaps, I'm a bit too sensitive but my coach places a lot of emphasis on tempo.

^ Explains tempo much better than I did.

"fast enough to move the weight, slow enough to control it & avoid injury."

Sold for sure on that. You really have an excellent bench. The tempo explanation, the concept of bar speed on lighter sets, and on tightness, tension on the eccentric should maintain your above definition. Nothing out of control agreed.

For me it is just being mindful that when I am working with say 60% of my max (or about 24% of yours) lol, not to be Unnecessarily in slow motion on the application of power. Always tension on the eccentric, full stop, and then the bar can fly a little. IDK who it was that said it, but compressing a coil spring on the way down is my cue, or visualization. It's a little thing though really, just squeezing a bit more out of the training. Hopefully not taken as critical. Heh, I just should have waited for Bob

[Vanguard1965]

What you guys are saying is completely correct for lighter weight and doing speed work with PHAT however I am not doing PHAT and I was doing max effort so pretty hard to be explosive on a max effort lift no? When I do my warm up sets I control the lowering and then explode up quickly with the bar. I always do the concentric as fast as possible no matter what the weight is it just does not transfer to being fast on a lift that is over 100% of your 1 RM

So I guess what I am trying to say is I am not trying to exaggerate and slow the eccentric or the concentric of the lift which some coaches advise for increasing TUT at least not on big compound lifts. Isolation exercises I will sometimes exaggerate the lowering of the weight say on a bicep curl especially once I have exhausted the concentric part of the lift and have to start cheating the weight up I will then try and slowly lower the weight to maximize the effect.

Never feel bad for expressing your point of view I love to talk about this kind of stuff and I still have much to learn so thanks again for your comments!

[Vanguard1965]

Tuesday - Sept 24, 2013

Weight 196 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Aux Heavy Strength training. 4-6 reps

Incline DB Press:
1. 95 x 5
2. 85 x 6
3. 85 x 6

One Arm DB Row:
1. 100 x 6
2. 100 x 6
3. 100 x 6

Ez Bar Cable Curl:
1. 150 x 6
2. 150 x 6
3. 150 x 6

Hammer Strength Dip Machine:
1. 270 x 6
2. 270 x 6
3. 270 x 6

HIIT Cardio: Cycling:
5 - 20 second intervals

Had to back off the weight on the incline dumbbell press which I think is just due to yesterday. I also don't have my lifting straps so backed off on the one arm dumbbell rows. Going to order some Versa Gripps as I have heard a lot of good things about them and they are more convenient to use than traditional straps. Shoulder is bothering me after the dip machine so I don't think I will be doing this exercise anymore.

[HoustonTXMuscle]

What you guys are saying is completely correct for lighter weight and doing speed work with PHAT however I am not doing PHAT and I was doing max effort so pretty hard to be explosive on a max effort lift no? When I do my warm up sets I control the lowering and then explode up quickly with the bar. I always do the concentric as fast as possible no matter what the weight is it just does not transfer to being fast on a lift that is over 100% of your 1 RM

So I guess what I am trying to say is I am not trying to exaggerate and slow the eccentric or the concentric of the lift which some coaches advise for increasing TUT at least not on big compound lifts. Isolation exercises I will sometimes exaggerate the lowering of the weight say on a bicep curl especially once I have exhausted the concentric part of the lift and have to start cheating the weight up I will then try and slowly lower the weight to maximize the effect.

Never feel bad for expressing your point of view I love to talk about this kind of stuff and I still have much to learn so thanks again for your comments!

Dean, I knew exactly what you were saying and after posting it felt that perhaps I needed to go back and adjust my comments reflect the fact that one can't compare approaches for different overall purposes...."apples and oranges."

[Vanguard1965]

Dean, I knew exactly what you were saying and after posting it felt that perhaps I needed to go back and adjust my comments reflect the fact that one can't compare approaches for different overall purposes...."apples and oranges."

Very true! I to said I don't worry about tempo but obviously there are times that I do depending on the situation but over all I just pick things up and put things down. LOL

How are things with you by the way any news? Things look like they will be getting back to normal, whatever that is, any time soon?

[Vanguard1965]

My daughters friend is over with a mask and my daughter came down wearing this and I just had to get some pictures with me wearing it!




IMAG0122.jpg

IMAG0123.jpg

[jonnyboy44]

Good work on the PR squat Great Vids and pics

[Vanguard1965]

Good work on the PR squat Great Vids and pics

Much appreciated! It was fun to take the pictures with the unicorn mask on. Felt like a kid again and had my wife and me chuckling at how silly it looks.

[Vanguard1965]

Wednesday - Sept 25, 2013

Weight 195.6 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Chest/Triceps/Calves/Abs

Dumbbell Incline Press: 15-30 Reps
1. 35 x 30
2. 35 x 30
3. 35 x 30
4. 35 x 30
5. 35 x 30

DB Flat Press: 15-30 Reps
1. 35 x 30
2. 35 x 30
3. 35 x 30
4. 35 x 30

Pec Deck: 15-30 Reps
1. 60 x 30
2. 60 x 30
3. 60 x 30
4. 60 x 30

Triceps Ext Machine: 15-30 Reps
1. 60 x 30
2. 60 x 30
3. 60 x 30
4. 60 x 30

Cable Pressdown: 15-30 Reps
1. 90 x 30
2. 90 x 30
3. 90 x 30
4. 90 x 30

Standing Calf Raise: 15-30 Reps
1. 200 x 30
2. 200 x 30
3. 200 x 30
4. 200 x 30

Machine Crunches: 15-30 Reps
1. 55 x 30
2. 55 x 30
3. 55 x 30
4. 55 x 30

Just focused on getting through today's training session. I remember it being a bit easier the second week when we first did this however this time around it was just as hard. Two more training sessions and that will have completed 16 weeks on this program. Not sure what I will do for the next two weeks until I start working with Alberto. Probably just do 2 more weeks of this program however I think I will do 8-10 reps for the hypertrophy instead of 5-7 reps as that is really hard on my body and with being in a deficit I don't want to start training with Alberto being to beat up.

[JPlevell]

Awesome on squat PR! Also, your form looked solid on the squats! Very good! Cool pictures with your horse head! Ahah

[Vanguard1965]

Awesome on squat PR! Also, your form looked solid on the squats! Very good! Cool pictures with your horse head! Ahah

Thanks! I use to squat more weight but did not go as deep. I had to back off the weight and learn to lift properly and then have been working my way back up. Mike Zourdos helped me learn proper form for my squat. Its been a bit of a slow grind but rewarding to get my squat on track. I just remember seeing a bodybuilder with a horse head on somewhere so when I saw that I was like OMG I have to get a picture with it on! They turned out pretty good I thought and would be good for a laugh but I guess only a few like yourself thought it was funny.

[Vanguard1965]

Thursday - Sept 26, 2013

Weight 195 lbs New Low!

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Legs/Delts

Hoist Squats: 15-30 Reps (high & wide)
1. 115 x 30
2. 115 x 30
3. 115 x 30

Leg Press: 15-30 Reps (low & narrow)
1. 120 x 30
2. 120 x 30
3. 120 x 30

Leg Extension: 15-30 Reps -20
1. 60 x 30
2. 60 x 30
3. 60 x 30

Iso-Lateral Kneeling Leg Curl: 15-30 Reps -10
1. 25 x 30
2. 25 x 30
3. 25 x 30

Seated Leg Curl: 15-30 Reps
1. 40 x 30
2. 40 x 30
3. 40 x 30

Seated Calf Raise: 15-30 Reps

SKIPPED

Machine Overhead Press: 15-30 Reps
1. 70 x 30
2. 70 x 30
3. 70 x 30

Side Lateral Raise Machine: 15-30 Reps -10
1. 30 x 30
2. 30 x 30
3. 30 x 27

Reverse Cable Cross: 15-30 Reps

SKIPPED

Well today was not a great day. One of the regulars at the gym said I looked really tired while I was changing. got out on the floor and warmed up ok and then started working legs. Wow energy was not there but I kept pushing. Got to leg extensions and had to drop the weight many of the lifts I had to back off and I just kept feeling worse and worse as the session went on. Skipped calves and art the end felt like I was going to puke with no energy to speak off. I had the shakes which means low blood sugar. My mom and I get this every now and then so I think it might be a hereditary thing. Eating helps and everything is ok after. Not sure if I am getting sick again its just this damn low blood sugar thing or I am simply running myself into the ground and need to take a break from the gym for a week. I guess will see how I feel tomorrow and go from there. One day at a time as always!

The positive was I weighed 195 lbs this morning which is great to hit my target weight. Hoping to drop down below that so I have a bit of room when I start reverse dieting. I will be taking pictures and submitting all my info to Alberto on Saturday so will see what he suggests I do for the 2 remaining weeks before he starts coaching me.

[Lou1se]

Mmm just imagining my surprise should I have found this buff unicorn in the passageway And you didn't make it your new avi lol

Goodluck in convincing your wife about the $300 sword

No matter how I look at your crazy high volume work it's painful and makes my eyes water!

And you've done a great job getting your weight down, I can imagine some of that is water from overworked muscles. That high rep stuff must cause incredible swelling. Great pic Vanguard, looking solid! \/\/

Well done on the squat PR! It's amazing to see the type of weights your are shifting. You're strong as an o... unicorn

Take the break, one day won't hurt. I can imagine a week would do you a lot of good but I think I know you well enough now haha

You must be feeling more than ready to get started with Alberto. It will be interesting to hear what he thinks of the latest progress pics as you certainly have made some great changes.

[EjnarKolinkar]

Ugh, I know that low sugar feeling. Very discomforting. Good you were cautious when feeling poorly. So hard sometimes, after all the effort put in to keep going.

Good to hear about the continued steady fat reduction. Take care, all this dieting it tough on the immunities.

Oh, and really thought that unicorn head was cool, a good pic to save for AVI lulz