The Linear Software chart I think has me too lean, the calculator over on Dave Drapers site is a bit more accurate (I think). Current calculations per Drapers site puts me @ 10.96. This would explain why I'm still really soft looking @ 6.77%, because I ain't 6.77%. I'd like to actually be single digits (7-8) before eating over maintenance. So, I reckon since I'm so close I'll keep "cutting" till I hit those numbers.
...Thought I'd get a session in today just to get a feel of things. Doing my squats high bar style and going ATG. I already can tell my hamstrings are going to be screaming at me during tomorrows run. First time through the program, everything seemed to flow nicely. Will hit day two on Monday and day three on Thursday next week. Planning on a T/Th/S split so I'll have to reset the cycle the following week (work stuff).
...Also, not sure if I mentioned it but I'm supposed to be doing a Tough Mudder this fall. I'm going to have to really get my endurance up to par with the team I'm supposed to be on. Don't really have a plan for that, probably just do 2-3 short runs during the week and a long run on the weekend. Running 12 miles though the woods while being subjected to various obstacles doesn't really sound like a good time. I think there is something wrong with me to be looking forward to doing this.
...I'm glad I got to run through the program before starting it so I could tweak a few things. One thing I changed was removing all dumbbell work. I want to be able to microload everything and I can't do that with my dumbbells. A couple more changes I'd like to make in a few weeks would be doing five sets for the primary exercise and the pullups.
...On running. I didn't want to leave my conditioning to chance so I found a half marathon training plan that will get me to the Tough Mudder distance in 16 weeks. It's only three days a week and the mileage during the week isn't bad. The weekend mileage starts at three miles and adds a half mile per week, so at the end of 16 weeks your running a tad over 10 miles. Sounds like microloading to me so hopefully it works.
Originally Posted by Bo_Flecks
I like how your spreadsheet really shows you the trends.
Thanks. It's a pain to keep up with but it's teaching me exactly how different foods affect my body.
Day 5.
Power Cleans
Parallel Bar Dips
BB Shrugs
Neutral Grip Pullups
21's
Floor Press
Progressions
Primary Lift Progression (Squats, Deads, PowerCleans)
• Begin w/ 3 Sets 5 reps each @ 75% of 1RM
• Add weight as needed (microloading)
Secondary Lifts Progression
• Begin w/ 5 Sets of 10 Reps
• Add weight as needed (microloading)
Pullups Progressions
• Begin w/ 3 Sets 5 Reps each
• Add reps/weight as needed
Goals
My goal for the remainder of the year will be to add 5 pounds of muscle without adding bodyfat. In fact, I'd like to be leaner. I'll get more specific once all the numbers are ready but this is the main goal. A secondary goal is going to continue to improve my cardiovascular health. Nutrition will be key and I will be fine tuning it as I go along. Running it on a "Razors Edge" as someone we all know likes to say.
...Tough week to really stay consistent with my macros. I was able to maintain while out of town for the better part of the week. This week is the first week of the new program, really looking forward to making some good progress. I'm going to lift and run on the same days during the week so I can have three days of full recovery. The weekends I will make an effort to maintain that schedule, I'm going to have to balance time with the family, training and the wife's work schedule.
...Tough week to really stay consistent with my macros. I was able to maintain while out of town for the better part of the week.
Did you take some of your own food with you?
I have one of those weeks coming up soon with 6th grade camp. I will probably take all of my own food with the exception of dinner each night. Food at camp is notoriously non-macro friendly.
Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
...Flow was good but was constantly interrupted. Tuesday & Thursday will be movie day unless Mommy is home.
Vids:
Squats (Pretty light as you can tell, normal depth for me, will get a better angle next time)
Pullups (Full ROM baby!!)
Originally Posted by Bo_Flecks
Did you take some of your own food with you?
I have one of those weeks coming up soon with 6th grade camp. I will probably take all of my own food with the exception of dinner each night. Food at camp is notoriously non-macro friendly.
I had access to the menu before I left and found stuff that worked. I actually needed the mental break from eating the same thing everyday. Somedays I feel like a dog since my diet rarely changes.
The ceilings are too low. Had to bend some nails over, got a nice gash in my forehead a few months ago.
There is a Garden place that sells shed on Military. Every time I drive by I eye the 2 story Barn they have sitting there. I am trying to figure out a way to get them to donate it to the church.
David, a 48 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
There is a Garden place that sells shed on Military. Every time I drive by I eye the 2 story Barn they have sitting there. I am trying to figure out a way to get them to donate it to the church.
Those are nice. If you do get one I'd suggest investing in AC.
04/06/2012
Deadlift
5x205
5x205
5x205
(Will increase 10lbs.)
Bench Press
10x155
10x155
10x155
10x155
10x135
(Will reduce 10lbs)
(Wow....seriously.... can't wait for this cut to be over.)
Reverse Grip Bar Curls
10x55
10x55
10x55
10x55
10x55
(Will hold weight)
...Moved training to Friday this week. Have had a head cold all week and wanted to not make myself sicker by training, also dropped running until Sunday. Starting next week I'm going to shoot for 12 reps on my last set. If I get the 12 I'll bump the weight up slightly for the next week.
21's
21x50
21x50
21x50
21x50
21x50
(Will hold weight)
...Ok, got this one in on Saturday morning to wrap up the week. Everything flowed nice.
Progress Week 19
Down a bit more than I anticipated last week. Not sure what's up with that.
Progress Pic Week 19
...As you can see I'm still holding fat in my chest and lower abdomen. Looks like I got about an inch to go in the waist department, measuring in at 31 even this week. Chest is going to have to be a work in progress, if I had a better camera phone you could see the surgery scars on my shoulder. I think once I start getting back to working with over 250lbs on bench my chest will get back to it old shape.
I can't squat in my new balance, they have me rolling forward and put extra stress on my knees. I either squat in my converse or barefoot, same with deads.
David, a 48 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
...Awesome training session. I read some of my notes wrong and went heavier than I was supposed to on bench and the pullup progression. It all worked okay and I got all the intended reps. Just didn't get the extra rep I wanted on bench. Next week. I'm starting to notice that I'm sore everywhere, all the time. Quite a bit different feeling than when I was doing split training. I can especially feel it in my back and lats. Maybe I need a nice salt bath with one of my wifes 500 candles she has in the house.
...As you can see I'm still holding fat in my chest and lower abdomen. Looks like I got about an inch to go in the waist department, measuring in at 31 even this week.
I think this is the leanest I've seen you look. If you have posted pics looking leaner than this, I don't recall them. Your training program is really working well for you!
Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
For the last few months I've been doing carb/calorie cycling. I'm not really liking this idea with my fullbody split so I'm going to switch things up a bit for a few weeks to see how my body reacts. I tried to figure out my TDEE and came up with 2400. I think it's a bit low so if I continue to drop weight I'll know to adjust my activity level calculation. Currently I have it @ 1.29.
So I'm going to try and keep protein/carbs/fat consistent during the week and see what happens. I may need to up carbs when I get past five miles on the weekends but that's not going to happen for at least a few more weeks. When it does I'll drop fat to keep calories the same.
Targets
Protein - 210g
Carbs - 210g
Fat - 80g
Originally Posted by Bo_Flecks
I think this is the leanest I've seen you look. If you have posted pics looking leaner than this, I don't recall them. Your training program is really working well for you!
Hey, preciate that, I really do. Now to maintain it and hopefully add some muscle!!
Now to maintain it and hopefully add some muscle!!
I put a message to you in my journal, but your may or may not get around to seeing it, so I will put it here, too.
If you decide to run the DAA, I will be happy to help you out with the protocol. If you do it right, it is a sup stack that can make a big difference in your training. Of all of the supplements I have ever taken, it is really only one of a few that I could feel was making a real difference in the gym.
Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
AM Pavement Pounding
3.5 Miles - Lungs failed right @ the 3 miles mark. I'd say I'm about 90% right now.
Power Cleans
5x120
5x120
5x120 (Will increase 5lbs)
Parallel Bar Dips
10xBW+5
10xBW+5
10xBW+5
10xBW+5
12xBW+5 (Will increase by 5lbs)
Shrugs
10x170
10x170
10x170
10x170
12x170 (Will increase 5lbs. Took a couple rounds to find the groove on these, now that it's greased we can build some traps.)
Neutral Grip Pullups
6xBW
6xBW
7xBW (Will increase to 7's across. This is my strongest pullup hand position, I see 5x10 coming first on this one, in fact I may even give it a shot next week, would be nice to have one of them where I can start adding weight)
Floor Press
10x140
10x140
10x140
12x140
14x140 (Will increase 10lbs. I love these. I'm pause in the bottom to make the exercise harder)
21's
21x50
21x50
21x50
21x50
21x50
(Will hold weight)
...Excellent session. I'm smoked, lats are fried, chest and arms are toast. Glad I'm done. I'm also hungry.
Originally Posted by Bo_Flecks
I put a message to you in my journal, but your may or may not get around to seeing it, so I will put it here, too.
If you decide to run the DAA, I will be happy to help you out with the protocol. If you do it right, it is a sup stack that can make a big difference in your training. Of all of the supplements I have ever taken, it is really only one of a few that I could feel was making a real difference in the gym.
I saw it, thanks. Once I officially start lean bulking and have this nutrition thing nailed down I'll be contacting you.
Last edited by baker; 04-14-2012 at 02:46 PM.
Reason: Spacing was wrong. OCD much?
As you can see I adjusted my target calories for the week down to where I think my maintenance is set. I will work hard this week to hit this number to see how my body reacts. Once I get this maintenance number figured out I'll know exactly what I need to do with my nutrition to reach my goals.
...Good session. Got some needed rest over the weekend and was ready for training. Half way through the week holding calories steady @ 2400 per day. Looking forward to seeing how the trending looks. I feel a bit better overall but am still constantly sore everywhere. Maybe the training is actually working and it's me muscles growing!!
...Excellent session. I got all my intended reps/sets so it's an increase across the board next time around. Either the Con-cret is kicking in or it's the Scivation Xtend that's helping me though my sessions. These usually take at least an hour to complete. Quite a bit more volume than I'm used to doing. Nutrition still on point for the week.
AM Pavement Pounding
3.5 Miles - Made it till a little over 3 miles before walking.
Nice work here!
...Excellent session. I got all my intended reps/sets so it's an increase across the board next time around.
This about sums up the best that can be desired! Good work across the board!
"The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
AM Pavement Pounding
4.0 Miles - It sucked, no energy, had to walk several times.
Power Cleans
5x125
5x125
5x125 (Will increase 2.5lbs)
Parallel Bar Dips
10xBW+10
10xBW+10
10xBW+10
10xBW+10
12xBW+10 (Will increase by 5lbs)
Shrugs
10x175
10x175
10x175
10x175
12x175 (Will increase by 2.5lbs.)
Neutral Grip Pullups
7xBW
7xBW
7xBW
7xBW
7xBW (Increased these to five sets instead of three. Will increase to 8's across all sets next round. These are going good.)
Floor Press
10x155
10x155
10x155
10x155
10x155 (Will hold weight.)
21's
21x50
21x50
21x50
21x50
21x52.5 (Will increase the 4th set by 2.5lbs)
...I think I may have tweaked my back early on the PowerCleans. Managed to push through and get increases on almost everything. Macros holding steady @ 2400 and my weight has flat-lined all week. I may see a slight jump tomorrow morning due to lunch out with the family but I'm pretty sure I found my current maintenance. Will know for sure in another week.
Originally Posted by Swann74
Nice work here!
Thanks. The cardio comes and goes. Can't put my finger on exactly how I can tweak my diet and/or recovery efforts for a good performance on the long runs.
This about sums up the best that can be desired! Good work across the board!
BB Shoulder Press
10x100
10x100
10x100
10x100
12x100 (Will increase set four to 12 reps. I think on a couple exercises it's in my best intrest to increase reps across all sets before micro loading. So once I get to 12 reps across all sets on this one I'll bump 2.5lbs. Can't be too careful with my shoulder.)
Wide Grip Pullups
7xBW
7xBW
7xBW (Will increase to 8's across all sets. Feeling strong enough to pull this off. We'll see next week if I'm right.)
BB Curls
10x67.5
10x67.5
10x67.5
10x67.5
12x67.5 (Will increase set four to 12 reps. I'm doing these with an offset stance that's a bit wider than I normally stand. This is allowing me to keep my elbows close to the body and really concentrate on making the muscle do the work. If I catch myself hitching at all I stop the set.)
...Another great day in the shed. Had some interruptions (kids) but completed everything I was supposed to today. My weight is up about a half a pound for the week so far. Planning on not making any changes until next week. I'm liking the strength increases and my weight not bouncing up and down so much. I didn't post week 21 number but I had an increase of .30 pounds last week.
Originally Posted by Bo_Flecks
Or could be a combination of both. It is nice when you find a combination of supps that you can feel make a difference.
Maybe it's the liver pills?! Got two big tubs in today. I'm thinking that the first change in my nutrition plan should be to double my intake of them. It's not that many calories so I think it would be cool to see what kind of affect they would have on my strength and endurance. Just don't put me in a pool and make me sink or swim.
Reverse Grip Pullups
7xBW
7xBW
7xBW (Will add 1 rep to the 3rd set. Slow progress on this hand position.)
Skull Crushers
10x72.5
10x72.5
10x72.5
10x72.5
12x72.5 (Will increase the reps on set four to 12. Slowing down the progression so I can really focus on doing the exercise correctly.)
Reverse Grip Bar Curls
10x62.5
10x62.5
10x62.5
10x62.5
12x62.5 (Will increase the reps on set four to 12. My arms are smoked after these. The reverse grip pullups done earlier make these more difficult. Having a little trouble "feeling" this one, so backing off the progression on the weight and concentrating on good quality reps on these will be the focus.)
...Things are really starting to click for me on this fullbody thing. Focusing on progressive overload on the big lifts and then really trying to pay attention to the muscle being worked on the assistance work seems to be exactly what I needed to do to jump start my muscle building plans. The proof will be in the numbers. Can't wait to see some progress.
Originally Posted by bamazav
Great session Bakes. What brand of Liver tabs you using?
Thanks!! I'm using the Universal Nutrition brand. It's a good brand and it's cheap. I thought about when I adjust my nutritional targets this weekend to try and get 10% of my protein grams (210) from the tabs. If my math is right that's 14 pills per day 14x1.5=21. Heck maybe even 15%, we'll see. I smell an experiment coming.
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