Starting over 3 day full body periodization fatter to fitter with diet overview

[Plateauplower]

Living the life buddy. We love camping here and do a lot of it as well. Good way to enjoy your time off.

In my completely inexperienced and talking out of my rear end opinion, I'm guessing your weights will start increasing again pretty soon once you change things up a bit. You started back with already impressive numbers so stands to reason that you might stall a bit early. Looking forward to seeing how this goes once you get used to the extra calories again and possibly some workout changes.

We get out camping when we can, it's been hard to go as a family with the kids being so little, but we will be doing at least two family trips this summer in the camper. I bought into a group ownership of 450 acres of lakes and timber which is only about a half an hour from my house, it's great to be able to just zip over there for a night in the woods especially living so close to Chicago.

I have kept a paper journal from the start, my weights before journaling in here were climbing fast. I actually started pretty low (135 bench, squat) etc. I think the food and switching things up some occasionally will help, but I have to accept that the increases are going to be slower now. It's always hard for me to switch programs, especially when I have had some success with one. I ran a push pull two day split for years in my early 20s. A lot of it just comes down to putting the time in, and gradually forcing the body to adapt. I still have some fat to shed, and I am making progress there so I'm pretty happy with that. Maybe my body doesn't know yet that I'm now trying to add muscle mass lol.

[Plateauplower]

Sunday 6/8/14
203.0 LBs

Weekly average weight is 204lbs a 1.9 lb. loss from last week with an average daily calorie intake of 3025. I am thrilled that the scale is moving recently even though I bumped calories up. I am catching a cold, my kids were snotty the last few days, and I managed to get this one. It's pretty mild just a slight sore throat, runny nose, and I can feel a cough developing. Otherwise I feel pretty good, going to do some LISS today, I planned to run at dawn this morning but that's probably not a good idea with the cold coming on and it's cool and rainy outside right now, but supposed to clear off by 9:00am. Left collar bone is sore either from pressing the canoe onto the car Friday or smith presses, not too bad though. Looking forward to a long hike with either just my daughter, or the whole family, depending on what the wife has planned today. I need to find a place to put the insane amount of Tupperware I bought yesterday, was tired of random pieces without lids when putting together meals. I now have enough BPA free containers to last the rest of my life...Also plan to give myself a haircut, and replace a faulty GFCI outlet in the laundry room that the wife has been complaining about.

8:30-10:00am
*****Cardio: Daddy & daughter LISS 90min 6mi 700 cal (sportstracker)*****

**12:00-1:30pm nap**

M1 7:00 - Pure Encapsulation 950 multi vitamins
4 eggs 6 whites/8oz veggies/1oz mozz cheese/ Ezekiel toast 2/with 60g guacamole
900 cals / 66g pro / 37g fat

M2 11:15am (1625c/151p/61f)
10oz chkn breast/15oz broccoli,mushrooms,peppers,onions/15g coconut oil -stir fry
725 cals / 85g pro / 24g fat

M3 2:45pm (2375c/221p/85f)
Grk yog 1.5/whey 1/strawberries 2/walnuts 1/oats 1/creatine 5g
750 cals / 70g protein / 24g fat

M4 7:00pm (2925c/261p/113f)
40g air popped popcorn/14g butter/15g coconut oil/ 50g ON casein.
550 cals / 40g pro / 28g fat

Daily totals: 2925 cals / 261g pro / 113g fat / 216g carbs
Appetite was not really there today with this slight cold, still managed to get in what I needed. Also took a 90 minute nap early afternoon, hope it helps shake this cold.

Healthcalc TDEE est today 3100 cals

[Payton1221]

Thanks, glad to see your cut is taking off so fast even at 3000cals. Although your carrying more lean mass than me, it looks like I should be able to handle the 3K for a while without needing to go crazy with cardio sessions to keep slowly losing fat.

Great journal.

I see you're eating catfish on a regular basis. I have always deep fried or pan fried my fish. I recently tried "blackened" fish recently (blackened is a bit of a misnomer for me as I don't really allow the heat nor time to truly blacken) using a cast iron skillet on the outdoor grill with no oil and using just Tony Cachere cajun spice instead. I ate a pound (precooked weight) of bass caught yesterday

On the cardio, it's definitely different strokes for different folks. AS FOR ME, cardio tends to really hurt my recovery. My go to mode of burning calories these days is simply walking. I think every two miles is normally one calorie per pound of bodyweight, so a 4 mile walk for you (~60 min of walking) would burn ~400 calories. Many people don't have that much time to devote to walking, but I guess I'm fortunate and I'm able to walk 45-60 minutes probably 4-5 times/week.

[Plateauplower]

Great journal.

I see you're eating catfish on a regular basis. I have always deep fried or pan fried my fish. I recently tried "blackened" fish recently (blackened is a bit of a misnomer for me as I don't really allow the heat nor time to truly blacken) using a cast iron skillet on the outdoor grill with no oil and using just Tony Cachere cajun spice instead. I ate a pound (precooked weight) of bass caught yesterday

On the cardio, it's definitely different strokes for different folks. AS FOR ME, cardio tends to really hurt my recovery. My go to mode of burning calories these days is simply walking. I think every two miles is normally one calorie per pound of bodyweight, so a 4 mile walk for you (~60 min of walking) would burn ~400 calories. Many people don't have that much time to devote to walking, but I guess I'm fortunate and I'm able to walk 45-60 minutes probably 4-5 times/week.

I cook my catfish the same way pretty much, I just get the grill really hot and put them right on the racks, no foil or pan, I don't turn them until they are pretty well cooked on one side or they fall apart. I use the same seasoning, although I did have some stuff called "slap your momma" Cajun seasoning that someone brought me back from Louisiana that was very good too. I put Tony Cacher's on all kinds of stuff.

I agree on the cardio too much can be hard to recover from and for me can lead to knee issues if I run too much. I try to get two higher intensity sessions per week, mainly for wind, stamina and overall conditioning, but I enjoy walking a lot more (although like the endorphin rush from an intense session). The kids get some benefit out of the walks too as we usually go somewhere near water to see snakes, turtles etc.

[bradandblake]

mmmmmm...Catfish!

[Plateauplower]

mmmmmm...Catfish!

I'm a fan, up north here we get them with easy way with rod and real, not like down there in Oklahoma where you guys wade through the river and stick your arm in their mouths I watch that show "mud cats" on history channel good stuff....
Looks like the cut is still going well for you, have to love setting PRs in a deficit.

[bradandblake]

I'm a fan, up north here we get catch them with easy way with rod and real, not like down there in Oklahoma where you guys wade through the river and stick your arm in their mouths I watch that show "mud cats" on history channel good stuff....

Yep, its pretty popular down here. I don't do it, but I'll eat it!

Looks like the cut is still going well for you, have to love setting PRs in a deficit.

Yes, not too bad...YET. Still have to hit my low calorie three weeks at 2400. We will see...

[Plateauplower]

Yep, its pretty popular down here. I don't do it, but I'll eat it!



Yes, not too bad...YET. Still have to hit my low calorie three weeks at 2400. We will see...

Why even lower them that low if you continue losing at higher cals? It seems like your workout involves a cardio component with all of the plyo stuff between sets so your likely burning a pretty fair amount of calories during the workout. I'm just curious why you would drop them automatically at a certain time before seeing what the mirror and scale do closer to 3000. Are you following a pre set program diet, or just know that where you need to get them to lose that last bit of stubborn fat?

[Payton1221]

FWIW, our macro percentages are similar. I too prefer a lot of protein (1.3 - 1.5 g/lb bw), and my carbs run approx equal to and some days less than the protein. This is my sixth cut in the last four years or so, and I struggled with lots of strength losses until I started frequent refeeds! I only workout every third day (fullbody workouts), and I have essentially prevented almost all strength losses by eating maintenance calories on the days that I lift with all extra calories coming from carbs. Of course, this extends my cut by 50% since I'm only at a deficit 2 out of 3 days, but I figure that it's worth it to me to keep my strength up . . . plus knowing that ~500 calories are available to me every third day helps morale ;-)

If you start to experience a strength loss that starts to be somewhat serious (>10%? >15%?), you might want to experiment with refeeds.

Interestingly, after I self-experimented with my 1 refeed every third day, I later read Tom Venuto suggesting something very similar: 1 refeed every fourth day.

BTW, I walked with my two kids today. It's great . . . the quintessential "quality time." I told my wife YOU NEED to do this with our 18 year old daughter.

[bradandblake]

Why even lower them that low if you continue losing at higher cals? It seems like your workout involves a cardio component with all of the plyo stuff between sets so your likely burning a pretty fair amount of calories during the workout. I'm just curious why you would drop them automatically at a certain time before seeing what the mirror and scale do closer to 3000. Are you following a pre set program diet, or just know that where you need to get them to lose that last bit of stubborn fat?

I'm on a set program. Last November I got to around 2400 calories doing very similar workouts and couldn't break 185. I also only did it at that low for about 1 week. I just needed to give it more time I think.

[Plateauplower]

FWIW, our macro percentages are similar. I too prefer a lot of protein (1.3 - 1.5 g/lb bw), and my carbs run approx equal to and some days less than the protein. This is my sixth cut in the last four years or so, and I struggled with lots of strength losses until I started frequent refeeds! I only workout every third day (fullbody workouts), and I have essentially prevented almost all strength losses by eating maintenance calories on the days that I lift with all extra calories coming from carbs. Of course, this extends my cut by 50% since I'm only at a deficit 2 out of 3 days, but I figure that it's worth it to me to keep my strength up . . . plus knowing that ~500 calories are available to me every third day helps morale ;-)

If you start to experience a strength loss that starts to be somewhat serious (>10%? >15%?), you might want to experiment with refeeds.

Interestingly, after I self-experimented with my 1 refeed every third day, I later read Tom Venuto suggesting something very similar: 1 refeed every fourth day.

BTW, I walked with my two kids today. It's great . . . the quintessential "quality time." I told my wife YOU NEED to do this with our 18 year old daughter.

I had my workouts spaced out every 3rd day for a while and it seemed perfect for recovery, but I decided to try to do all gym work during the week until winter just to spend more time outside with the kids, my gym is crowded on the weekends and opens later. I'm hoping once I get to a good body fat percentage I can avoid another actual cut for a very long time by just eating at or just above maintenance, and maybe some mini cuts just below as needed. Your diet plan is very similar to the zig zag approach in a book "Hardcore Bodybuilding: a Scientific Approach" as well as the Venuto plan from burn the fat feed the muscle. Looks good glad to hear it's working.

[Plateauplower]

I'm on a set program. Last November I got to around 2400 calories doing very similar workouts and couldn't break 185. I also only did it at that low for about 1 week. I just needed to give it more time I think.

Got it. I figured you were on a set plan. That last bit of fat has to be brutal to lose, the body just doesn't want to give it up very badly. I know I had tried to get to single digits in college a few times but always lost strength and would abandon the plan before I got there. I wasn't tracking cals, weighing food or following a plan so that didn't help any, would just count cals and protein in my head and would likely be pretty far off...I wonder how guys like cmoore do it, to maintain such low body-fat year round seems like it would be mentally challenging at best...that is dedication, I will be happy for a while in low double digits....

[Plateauplower]

Monday 6/9/14
202.6 LBs

Weight is continuing to fall off since increasing my calories, kind of mind boggling. I can only guess that the extended period of low calories had me using them pretty efficiently, or the increase has improved my daily activity and training enough to have me burning more. Not sure, but definitely not changing anything until the progress stops. Made two large sirloin tip roasts in the crockpot yesterday with hot peppers and onions then shredded it, kind of like Italian beef. Chicken is thawing out and wasn't ready for the grill, will thaw another 10-15 lbs of wild catfish for the weekend.

The cold with cough is still with me, it seems pretty common around here right now, a lot of the kids at the park we went to yesterday were snotty and coughing including our's, little germ bags lol. Oh well, I think I can still have a good session I don't feel terrible... Going to try to pyramid all of the BB sets except OHPs to get more volume in, even it's at lower weight. My heaviest planned set on BB bench will be 225 but it will be close to the end and will only do it if I feel good and have a spotter.
22g Gaspari Superpump pre with 6g BCAAs - 75 cals

5:05- 6:05 60 Min. 35 Sets.
Post WO update: Aside from looking ill and the coughing fits that probably had people thinking I had tuberculosis it went pretty well, no one tried to work in on any of my equipment . I held back a little and got a few more reps in with slightly lighter weights. Got a good pump and the self induced fever and getting the blood pumping should help the cold. I am going to stick around this type of rep and set range and try to slowly increase the weights...

BB Bench 135x12/185x8/205x5/215x3/225x2/185x7
Superset with
BB BOR 155x10/155x10/175x7/175x7/185x6/185x6 (Alt underheand/overhand grip)

Squats 135x10/185x10/225x8/245x5/265x2/225x8 (lower back felt a little stiff)
Superset with
Standing OHP (clean and jerk then reps) 120x5/120x6/120x4/120x5/120x5/120x4

EZ Skull Crushers 80x10/80x9/80x8/80x8
Tri set with
EZ Curls 80x10/80x9/80x8/80x6
Tri set with
Sit-ups BWx25/BWx25/BWx20

*****Lunchtime LISS walk 60min 3.65mi 400 Cal (Sportracker)*****

M1 7:00am (Tyler multiplex Multi Vit & 1g vit c 30mg zinc)
Grk yog 1.5/Whey 1/Blueberries 1.5/Walnuts 1/Oats 1 + Pre WO (servings by weight)
900 Cals / 71g Pro+12g BCAAs / 25g Fat

M2 10:15am (1675c/158p/52f)
10oz Chikn beast/8oz peppers,onions,mushrroms/7g coconut oil/60g Guacomole/45g Hot salsa
775 Cals / 87g Pro / 27g Fat

M3 1:30pm (2400c/226p/83f)
13.5oz Veggie and meat loaf/ Flax wrap
725 Cals / 68g Pro / 31g Fat

M4 5:00pm (3000c/275p/113f)(Pure Encapsulation multi vitamins)
6oz sirloin tip/10oz broccoli,peppers,onions,mushrooms/15g coconut oil/seasonings
600 Cals / 49g Pro / 30g Fat


Daily totals: 3000 Cals / 275g Pro + 12g BCAAs / 113g Fat / 202g Carbs

Healthcalc TDEE est 3600 (1hr moderate / 1hr light )

[bradandblake]

Got it. I figured you were on a set plan. That last bit of fat has to be brutal to lose, the body just doesn't want to give it up very badly. I know I had tried to get to single digits in college a few times but always lost strength and would abandon the plan before I got there. I wasn't tracking cals, weighing food or following a plan so that didn't help any, would just count cals and protein in my head and would likely be pretty far off...I wonder how guys like cmoore do it, to maintain such low body-fat year round seems like it would be mentally challenging at best...that is dedication, I will be happy for a while in low double digits....

Yeah I probably got to 8-9% in November, and was hating it. I can't decide to natural bodybuilding or physique either. If bodybuilding, I need to drop down to 176 or below, or beef up to 198 at 5%. I'm not a huge fan of physique, so I'm kinda stuck...

[pastorgbc]

The diet and workout look great. sorry to hear you are not feeling well. I actually find that working out helps to clear my head if I am congested at all.

Ray

[Plateauplower]

The diet and workout look great. sorry to hear you are not feeling well. I actually find that working out helps to clear my head if I am congested at all.

Ray

Thanks, feeling much better now that I got the morning training session in, and nice walk for lunch. EVerything has vanished but the cough, its building stronger diaphragm muscles

[Plateauplower]

Tuesday 6/10/14. (Week 21, 33lbs lost / Big increase in LBM)
202.2 LBs

Cardio and accessories planned for today. I am in a sweet spot for fat loss right now, adding 400-600 calories of good fats from coconut oil, butter, walnuts, avocado and carbs from increased veggies as well as lots of turmeric in stir fry mixes are the only changes to the plan. I am on track for two weeks of 2lbs per week loss (seeing it in the mirror too) at 3000 cals/day. I rarely lost that fast even when below 2000 cals in the beginning. Going to focus a little more on lower abs, intercostals and obliques on Tuesdays, I should really incorporate some stretching in my routine too, that has been non existent for the most part. Still coughing and snotty but feel pretty good and slept great last night.

5:05-6:05am
Post WO update: Good session, cardio felt good, rear delt work on machine was awsome...
Cardio Elliptical 41 Min / 4.5 MI / 600 Cals
Core and rear delt circuit
Hanging Knee Raise BWx20/BWx15/BWx15
Back Ext 25x12/25x12/25x12 (plate behind head)
Side bends 25x12/25x12 (each side 2 sets)
Face Pulls 72.5x12/72.5x10/72.5x8
Rear Delt Machine (reverse fly) 130x10/130x10/130x10

*****Lunchtime LISS walk 35Min / 2.15Mi / 225 Cal*****

M1 7:00 (Tyler Multiplex 1g Vit c & 30 mg zinc)
Grk Yog 1.5/Whey 1/Strawberries 2/Walnuts 1/Oats 1/Creatine 5g + am coffee almond milk (Servings by weight)
800 Cals / 70g Pro / 24g Fat

M2 10:15am (1500c/132p/59f)
6oz Sirloin tip/4oz veggies/1oz mozz cheese/flax wrap 1/60g Guacomole
700 Cals / 62g Pro / 35g Fat

M3 1:30pm (2100c/192p/87f)
7oz Wild Catfish/Flax Wrap/4oz Veggies/2oz Mozz Cheese/45g Guacomole/O cal green tea
600 Cals / 60g Pro / 28g Fat

M4 5:00pm (Pure Encapsulation multi vitamins)
3 eggs 6 whites /5g coconut oil/ 6oz roasted sweet potatoes/113g LF cottage cheese
700 Cals / 64g Pro / 20g Fat

Daily totals: 2800 Cals / 256g Pro / 107g Fat / 203g Carb

Healthcalc TDEE est 3425 (1hr moderate, 35 min Light)

[Payton1221]

Monday 6/9/14
202.6 LBs

Weight is continuing to fall off since increasing my calories, kind of mind boggling. I can only guess that the extended period of low calories had me using them pretty efficiently, or the increase has improved my daily activity and training enough to have me burning more. Not sure, but definitely not changing anything until the progress stops.

One thing that I do that I think paints a better picture of what I'm doing is to average my weight once each week. When you consider fluctuations in water, glycogen, and undigested food, those variations can skew my view on the success/failure of a short-term change to my diet. Since I'm fairly disciplined, the weekly average drops a very predictable, repeatable number each week, even though the day-to-day weights might unfairly reflect either an artificially high or artificially low weight.

Your lifts look good. 2pps on the bench! feelsgood.jpg

[Plateauplower]

One thing that I do that I think paints a better picture of what I'm doing is to average my weight once each week. When you consider fluctuations in water, glycogen, and undigested food, those variations can skew my view on the success/failure of a short-term change to my diet. Since I'm fairly disciplined, the weekly average drops a very predictable, repeatable number each week, even though the day-to-day weights might unfairly reflect either an artificially high or artificially low weight.

Your lifts look good. 2pps on the bench! feelsgood.jpg

Yes I do the same thing, I use the average of the daily weight and avarage of daily calories over the week Monday-Sunday as my map for progress. A salty meal will add 3-4lbs for a few days for me...

[pastorgbc]

Tuesday 6/10/14. (Week 21, 33lbs lost / Big increase in LBM)
202.2 LBs

Cardio and accessories planned for today. I am in a sweet spot for fat loss right now, adding 400-600 calories of good fats from coconut oil, butter, walnuts, avocado and carbs from increased veggies as well as lots of turmeric in stir fry mixes are the only changes to the plan. I am on track for two weeks of 2lbs per week loss (seeing it in the mirror too) at 3000 cals/day. I rarely lost that fast even when below 2000 cals in the beginning. Going to focus a little more on lower abs, intercostals and obliques on Tuesdays, I should really incorporate some stretching in my routine too, that has been non existent for the most part. Still coughing and snotty but feel pretty good and slept great last night.

Post WO update: Good session, cardio felt good, rear delt work on machine was awsome...
Cardio Elliptical 41 Min / 4.5 MI / 600 Cals
Core and rear delt circuit
Hanging Knee Raise BWx20/BWx15/BWx15
Back Ext 25x12/25x12/25x12 (plate behind head)
Side bends 25x12/25x12 (each side 2 sets)
Face Pulls 72.5x12/72.5x10/72.5x8
Rear Delt Machine (reverse fly) 130x10/130x10/130x10

M1 7:00 (Tyler Multiplex 1g Vit c & 30 mg zinc)
Grk Yog 1.5/Whey 1/Strawberries 2/Walnuts 1/Oats 1/Creatine 5g + am coffee almond milk (Servings by weight)
800 Cals / 70g Pro / 24g Fat

M2

Diet looks great. Sounds like you pounded the abs and rear delts well today.

ray

[Ladylifter2014]

Tuesday 6/10/14. (Week 21, 33lbs lost / Big increase in LBM)
202.2 LBs

Cardio and accessories planned for today. I am in a sweet spot for fat loss right now, adding 400-600 calories of good fats from coconut oil, butter, walnuts, avocado and carbs from increased veggies as well as lots of turmeric in stir fry mixes are the only changes to the plan. I am on track for two weeks of 2lbs per week loss (seeing it in the mirror too) at 3000 cals/day. I rarely lost that fast even when below 2000 cals in the beginning. Going to focus a little more on lower abs, intercostals and obliques on Tuesdays, I should really incorporate some stretching in my routine too, that has been non existent for the most part. Still coughing and snotty but feel pretty good and slept great last night.

5:05-6:05am
Post WO update: Good session, cardio felt good, rear delt work on machine was awsome...
Cardio Elliptical 41 Min / 4.5 MI / 600 Cals
Core and rear delt circuit
Hanging Knee Raise BWx20/BWx15/BWx15
Back Ext 25x12/25x12/25x12 (plate behind head)
Side bends 25x12/25x12 (each side 2 sets)
Face Pulls 72.5x12/72.5x10/72.5x8
Rear Delt Machine (reverse fly) 130x10/130x10/130x10

M1 7:00 (Tyler Multiplex 1g Vit c & 30 mg zinc)
Grk Yog 1.5/Whey 1/Strawberries 2/Walnuts 1/Oats 1/Creatine 5g + am coffee almond milk (Servings by weight)
800 Cals / 70g Pro / 24g Fat

M2

Do you generally workout fasted for the darkthirty sessions?

[Plateauplower]

Do you generally workout fasted for the darkthirty sessions?

Yes, I was training fasted initially because I wanted to be able to eat enough food during the day to keep me from eating the leather off my shoes, (I was eating around 2000 cals for a few months)...It doesn't seem to have any negative effect on my sessions, as I have had a few sessions non fasted with little noticble change in energy (maybe I have adapted). I do take a pre wo on lifting days (Gaspari Superpump + additional BCAAs) and that gives me a pretty decent energy kick. I always have coffee with 1/4c of almond milk before too so not completely fasted but about 12hrs since a meal...

[Ladylifter2014]

Yes, I was training fasted initially because I wanted to be able to eat enough food during the day to keep me from eating the leather off my shoes, (I was eating around 2000 cals for a few months)...It doesn't seem to have any negative effect on my sessions, as I have had a few sessions non fasted with little noticble change in energy (maybe I have adapted). I do take a pre wo on lifting days (Gaspari Superpump + additional BCAAs) and that gives me a pretty decent energy kick. I always have coffee with 1/4c of almond milk before too so not completely fasted but about 12hrs since a meal...

Good Deal. I may follow that lead and do some fasted sessions with BCAA's in my system.
2000 calories isn't much.

[Plateauplower]

Wednesday 6/11/14
202.6 LBs

Woke up way too early (2am) and could not get back to sleep so I will enjoy some rare quiet time in the house. Obliques are pretty sore from side bends yesterday, maybe 1 set would have been good, will hit them weekly going forward. Planning on keeping the reps lower on work up sets of DLs today and hopefully getting more work in the 315+ range. Might increase upright rows to 110 the reps seem to be there but it felt heavy last week when I tested it. I suppose I could use a regular EZ bar with plates instead of the pre set bar and increase by 5lbs, but the regular EZ bar is the most popular piece of equipment in the gym, hip-thrust-backbend-cheater-curls are popular, I should work some in to help strengthen my hips for DL lockouts . Going to keep the weight lower again and try to just do 1-2 low rep sets and keep most of the work at 6+ reps for BB incline. I woke up thinking about pull-ups maybe I'll gain some ground there....
Pre WO 22g Gaspari Superpump 8g BCAAs

5:05 - 6:05 60Min. 40 Sets.
Post WO update: Went in feeling kind of tired and hungry but ended up killing it. Made nice progress in pull ups, deads, upright rows, more volume on bis & tris and a great pump. Very little rest between sets (just changing weights and moving to the next set), kept the work flowing nicely and it felt good. Going to eat big today..

BB Incline 135x12/155x10/165x7/175x5/185x4/155x7
Superset with
Pull ups BWx6/BWx7/BWx6/BWx5/BWx5/BWx6 (Wide,Hammer,Reverse grip)

Deadlifts 225x8/295x5/315x5/335x5/350x3/315x5/295x2(grip fail-called it good enough)
Superset with
Upright Rows 110x6/110x6/110x6/110x6/110x6

Dips BWx8/BWx8/BWx8/BWx6/BWx6/BWx6
Tri set with
DB Hammers 35sX10/35sX8/30sX8/30sX8/30sX7/30sX6
Tri set with
Sit-ups BWx25/BWx25/BWx20

Accessories: DB Latterals 25sx6


Video 335x5 tapping on image will make video work?...

http://s1354.photobucket.com/user/di...fd118.mp4.html
Link to video




*****Lunchtime LISS 40 Min / 2.4 Mi / 250 Cal*****

M1 7:00 (Tyler Multi Plex Vitamins & 1g C)
Grk Yog 1.5/Whey 1/Blueberries 1.5/Oats 1/Walnuts 1/ +Pre WO & Coffee
900 Cals / 71g Pro /25g Fat

M2 9:30 (1675c/136p/53f)
6oz Beef tip/5oz sweet potato/5oz veggies/60g Guacomole/1.5 serv LF cottage cheese/ green tea 0cal
775 Cals / 65g pro / 28g Fat

M3 1:00pm (2225c/191p/76f)
5oz Chkn Beast/Flax Wrap/5oz Veggies/90g (3serv) Guacomole
550 Cal / 55g Pro / 23g Fat

M4 4:00pm (2825c/245p/97f)
340g (3serv) LF cottage cheese/2 Ezekiel toast/32g natty peanut butter
600 cals / 54g Pro / 21g fat

Just remembered wife's bday is tomorrow, yikes that was close.

Had a couple of pints of a heavy gravity porter to celebrate the wifes Bday after the kids went to bed. I didnt eat after as it was likely quite a few cals. will call it 600.

Daily Totals:3425 Cals / 245g Pro / 97g Fat / Carbs/

Healthcalc TDEE est: 3475Cals

[mirroroferised]

Good workout. Deads are looking great and the pullups too. I couldn't believe the difference I felt in them after dropping 15 lbs.

[bradandblake]

Weights coming off nicely. Only two pounds from 200!

[Plateauplower]

Thanks Guys, I am still pretty BB.com illiterate so not sure how to multi quote...Is the video in there? Trying to get this image/video linking thing figured out so I can get a from check..I feel like the DL form is not terrible, but still need to work on some mechnics like getting my butt down lower, more weight on heels, hip drive for better lockout, etc, its a lot to think about for just trying to pick something up and set it down, never did much DL work before aside from football weights in highschool about 18 years ago... The set i tried to link was 335x5..

[mirroroferised]

You know I'm far from an expert but overall form seems pretty good to me. If I could offer one suggestion and that's all it is, try and stay a bit tighter and lock out a bit higher at the top. Might give you a very brief second to just regroup at the top and lower a bit slower as well. That being said, that's a crap load of weight that I haven't even lifted yet so good job



I can't do screen shots on my crappy computer but beside the reply button at the bottom right of each post there is another button (there's two more actually) click the one in the middle of each post you want to reply too. It looks like 2 cartoon speaking bubbles if that makes sense. After you've clicked all the ones you want go to the bottom of page and click the reply button like you would to a normal thread. You multi's will appear in the box and then you just write what you want after [/quote] for each person.

Looking big in that vid btw. You can tell just from the brief video that the last few months are paying off.

[Plateauplower]

Good workout. Deads are looking great and the pullups too. I couldn't believe the difference I felt in them after dropping 15 lbs.

Thanks I can now multiquote (but still cant spell, need spelling check on this thing)

You know I'm far from an expert but overall form seems pretty good to me. If I could offer one suggestion and that's all it is, try and stay a bit tighter and lock out a bit higher at the top. Might give you a very brief second to just regroup at the top and lower a bit slower as well. That being said, that's a crap load of weight that I haven't even lifted yet so good job

I can't do screen shots on my crappy computer but beside the reply button at the bottom right of each post there is another button (there's two more actually) click the one in the middle of each post you want to reply too. It looks like 2 cartoon speaking bubbles if that makes sense. After you've clicked all the ones you want go to the bottom of page and click the reply button like you would to a normal thread. You multi's will appear in the box and then you just write what you want after for each person.Looking big in that vid btw. You can tell just from the brief video that the last few months are paying off.

Double Thanks, the vid quality looks bad on my phone photobucket makes it blurry and its just a red X on my computer screen. I agree I need to work on the lockout and get my hips in at the top and pause longer, as well as more leg drive (movement is still kind of awkward and not synchronized like the guys that have been doing them for a while). I was rushing the set a bit because I didn't want the video to be too long, I forgot i could crop out everything that didn't need to be in there. I felt like my form was better on the 350 set just by having my tunes back it will be a work in progress.

[mirroroferised]

Looks like me adding in that tag screwed up your post lol sorry

Some good advice I got was push the floor away with your feet and grab the weight like you're pulling a giant turnip out of the ground.

There's so much to learn I really just try and focus on one thing at a time. Last week I was so determined just to get that 315 up I rushed through it and ignored most cues I've been taught. It happens