robbie_vlad: Bring the Pain (Part I)

**robbie_vlad** · 07-02-2011, 09:59 AM

Pain: [peyn] noun-

1. physical suffering or distress, as due to injury, illness, or physical exertion/stressors.
2. a distressing sensation in a particular part of the body.
3. mental or emotional suffering or torment.

This is my log. There are many like it, but this one is mine.

As I am entering the last month of my cut before I start bulking, I'm going to start bringing the pain in this bitch. Some background first:

19y/o, 165lbs, approx. 12-13% BF. I've only recently (April, 2011) become serious about nutrition & my training to achieve the highest level of fitness I can, coming down from 180lbs @ 20% BF since that time. I'm trying to get down to 9-10% before I start bulking through February, 2012. I use a BodyMedia Fit to track expenditure & intake. I thrive on volume. I love my cycling. I love HIIT. The pain of progress & determination they each bring drives me & motivates me for more.

The Layout

Nutrition:
- 500kcal Deficit (~3750kcal/day)
- IIFYM
- IF

Training:
- 2-Day split, 2x/week (Sun./Tue./Thu./Sat.)
- 30min HIIT 3x/week (Mon./Fri./Sat.)
- 45min Morning LISS (cycling on rollers) Monday-Friday
- 20-30mile bike ride Wednesdays, 50mile+ ride Sundays

Supps:
- ON 100% Whey
- BCAA's

Goals: Date

- Cut to 9-10% BF (should put me around 158lbs): August, 2011
- Bulk to 180lbs & Reassess: February, 2012
- 250lb Bench, 315lb Squat, 405lb Deadlift: February, 2012
- 167lbs @ 8% BF: June, 2012

Anything else, just ask. I'm off to the gym, then going for a walk since it's so damn nice out.

Bring the Pain!

**mike201011** · 07-02-2011, 01:31 PM

In for this!!! Kill it bro!

**robbie_vlad** · 07-03-2011, 10:47 AM

Originally Posted by mike201011

In for this!!! Kill it bro!

Good to have you my friend!

**ian0789** · 07-03-2011, 10:50 AM

In for this, GL Robbie! btw hows your BMF working for tracking Cycling? I have been looking into fixing up one I have around my house.

**Shazriki** · 07-03-2011, 10:53 AM

In for insane burns and food pics with awesome lighting.

**robbie_vlad** · 07-03-2011, 10:58 AM

7.2.11

A relatively easy day, I went out for an hour hike through the woods behind my house after weights since it was so nice out.

Morning Cardio:

10min 'warmup' (1min jumping rope>15 log overhead press>45sec rest)
5min Tabata Intervals (jumping rope)
15min jumping rope & core work
30min shooting pucks

Afternoon Weights:

BB Bench Press - 1x6/1x8 5x5 (150lbs)
DB Incline Press - 5x5 (110lbs)
Dips - 3x10
Cable Flies - 5x5 (25lbs)

Deadlifts - 1x6/1x8 2x3 (275lbs)
DB Row - 5x5 (65lbs)
Wide Pull-ups - 3x8
Face Pull- 5x5 (65lbs)

BMF Daily Summary -

**robbie_vlad** · 07-03-2011, 11:12 AM

Originally Posted by ian0789

In for this, GL Robbie! btw hows your BMF working for tracking Cycling? I have been looking into fixing up one I have around my house.

Thanks!
I really like the BMF for everything EXCEPT cycling, which is the only time that I take it of during training. It wickedly underestimates (shows ~35% of actual burn IME), but their calculator for "Off-body Activities" is pretty good. Just plug it in afterwards to get a more accurate reading is what I do.

Originally Posted by Shazriki

In for insane burns and food pics with awesome lighting.

Haha, good to have you as well man, I will not disappoint! I'll do a photo dump once or twice a week in here (in addition to M.E.N.).

**Bnizzle163** · 07-03-2011, 02:38 PM

IN

.

Your food pr0n always rocks!

**robbie_vlad** · 07-04-2011, 10:58 AM

7.3.11

I was planning on doing a 60mi. ride today, but the weather was far too ****ty. Instead, I did 3hrs on the rollers in the morning while watching Stage 2 of Le Tour de France. It was a Team Time Trial and my boys, Garmin-Cervelo, came away with the win and the yellow jersey

.

Morning Cardio:

3hrs ride on rollers
Distance - 57.29mi.
Avg. Speed - 19.1mph

Afternoon Weights:

BB Overhead Press- 1x6/1x8 5x5 (95lbs)
DB Shrugs - 5x5 (75lbs)
Cable Cross Raise - 5x5 (15lbs)
DB Lateral Raise - 3x8 (15lbs)
Reverse Crunch - 3x20

BMF Daily Summary -

**robbie_vlad** · 07-04-2011, 11:02 AM

Originally Posted by Bnizzle163

IN

.

Your food pr0n always rocks!

Sweet! Food porn coming tonight for those who have been waiting.

Happy 4th of July! Time for some burgers, fireworks, and sun

Just finished up 30min of HIIT, broke my fast with a big bowl of proats, and I'm going to go chill in the pool/hot tub for a bit with the friends/family. Then I'm off for a ride since it's so damn nice, followed by a walk to the grocery.

I'll be back.

**t1ger** · 07-04-2011, 11:17 AM

Thor!

3hrs on rollers, damn. Nice job.
Bodymedia are coming up with an algorithm update that will greatly increase accuracy for cycling, so you won't have to use the off-body calculator for much longer

Sub'd.

**mike201011** · 07-04-2011, 12:21 PM

Originally Posted by robbie_vlad

Sweet! Food porn coming tonight for those who have been waiting.

Happy 4th of July! Time for some burgers, fireworks, and sun

Just finished up 30min of HIIT, broke my fast with a big bowl of proats, and I'm going to go chill in the pool/hot tub for a bit with the friends/family. Then I'm off for a ride since it's so damn nice, followed by a walk to the grocery.

I'll be back.

Fuuu jelly about American weather

.....
Happy 4th to you my good man!

Also your sig means 'I love my fear'

**Bnizzle163** · 07-04-2011, 12:27 PM

Good stuff bro. Enjoy the day and the eats

**robbie_vlad** · 07-05-2011, 04:27 AM

Some eats from the past week, as promised

16oz 90/10 Burger on WW Flatbreads w/ Spinach & Hot Peppers:

16oz Top Round Steak Sandwiches, 1 WW/1 Cinnamon Raisin:

12oz 'Double Stacker' 90/10 Burger w/ Shredded Cheddar & Spinach:

2 WW Flatbread 'Breakfast Pizzas' w/ 12oz 90/10 meat, 2 Scrambled Eggs, Tomato Sauce, Shredded Cheddar, & Spinach:

4th of July Eats Below

16oz Angus London Broil & 12oz 90/10 Burger w/ Spinach on Garlic Naan Flatbread:

Fudge & Coffee/Death by Chocolate Ice Cream w/ natty PB & 4th of July Sprinkles:

**robbie_vlad** · 07-05-2011, 05:18 AM

7.4.11

HAPPY 4TH TO ALL MY 'MUHRICAN BRAHS!
No work on the holiday, so I took my time with things today. Watched the Tour (another win for my boys Garmin-Cervelo), did some HIIT, chilled pool-side, went for a ride, then had some BBQ and Ice Cream

.

Morning Cardio:

10min Warm-up (Jumping Rope & 'The Bear Complex' with a log)
5min Tabata Intervals (Jumping Rope & Shadow-boxing)
15min Cool-down (Jumping Rope & Pushups/Log Curls)
5min Shooting Pucks

Afternoon Ride:

Time - 2.23.08
Distance - 43.29mi
Avg. Speed - 17.7mph
Max Speed - 35.1mph
Route - http://www.gmap-****meter.com/?r=4625043

BMF Daily Summary -

**TheRagingboxer** · 07-05-2011, 05:39 AM

Subbed!! In fo sho! Your timeline of goals almost mimics my goals so I mos def will be following along with this journal. My bulking begins mid August. Bring da food pron!

**robbie_vlad** · 07-05-2011, 07:55 AM

Originally Posted by t1ger

Thor!

3hrs on rollers, damn. Nice job.
Bodymedia are coming up with an algorithm update that will greatly increase accuracy for cycling, so you won't have to use the off-body calculator for much longer

Sub'd.

Yea, it was a good time haha. Good to have you! That BMF update should be interesting...

Originally Posted by mike201011

Fuuu jelly about American weather

.....
Happy 4th to you my good man!

Also your sig means 'I love my fear'

The weather yesterday and today has been gorgeous, it's awesome

. Indeed it does, reps for knowing/finding out haha.

Originally Posted by TheRagingboxer

Subbed!! In fo sho! Your timeline of goals almost mimics my goals so I mos def will be following along with this journal. My bulking begins mid August. Bring da food pron!

Welcome brah, good luck with your goals and thanks for joining in. I'm pumped to start my bulk in August haha.

**Bnizzle163** · 07-05-2011, 08:40 AM

Dude, that last food post was like a beef explosion!!

Mirin' that ice cream too!

**robbie_vlad** · 07-05-2011, 08:50 AM

Originally Posted by Bnizzle163

Dude, that last food post was like a beef explosion!!

Mirin' that ice cream too!

Beef is cheap & I only have $20 left for this weeks meat supply lol. Probably going to pick up a bunch of chicken & some more ground beef when I walk to the grocery in a bit. Plus, red meat is where it's at, and the ice cream was epic

.

I destroy cows.

**robbie_vlad** · 07-06-2011, 04:41 AM

7.5.11

Work got canceled Tuesday, so I filled my day with walking to town, swimming, HIIT, and hitting the gym. It was around 90 out and sunny, so an absolutely gorgeous day for being outside. I was feeling pretty depleted today, so I dropped weights a bit & had a bit of a cheat after my last logged meal (didn't log it, but it was a massive bowl of Raisin Bran Crunch with PB & coffee ice cream haha) which put me over for the day, but whatev's. Kill it today (Wednesday)!

Morning Cardio:

10min 'warmup' (1min jumping rope>30sec rest)
5min Tabata Intervals (jumping rope)
5min 'cool down' jumping rope
10min swimming laps (freestyle)

2PM:

3.5mi walk to town (bought 2 sugar-free Red Bulls)
3.5mi walk back home

Afternoon Weights (Light):

BB Bench Press - 1x6/1x8 5x5 (150lbs)
DB Incline Press - 5x5 (45lbs)
Dips - 3x10
Cable Flies - 5x5 (22.5lbs)

Deadlifts - 1x6/1x8 1x5 (275lbs)
DB Row - 5x5 (65lbs)
Wide Pull-ups - 3x8
Face Pull- 5x5 (57.5lbs)

BMF Daily Summary -

**robbie_vlad** · 07-08-2011, 02:45 AM

7.6.11.

Impromptu 'rest day', aka no bike ride after work because my knee has been acting up a bit again. Wednesday was a super hot and physical day at work, so I was pretty tired just from that haha. Back to it Thursday.

BMF Daily Summary:

**robbie_vlad** · 07-08-2011, 02:52 AM

7.7.11

Another hot day out in the sun working, my last day of taking it easy with regards to cardio to help my knee get back to 100%. The gym was great after work, then I smashed a huge plate of buffalo wings (40cent wings ****yea.jpg) with my dad.

Afternoon Weights:

OHP - 1x6/1x8 5x5 (100lbs)
DB Shrugs - 5x5 (75lbs)
Cable Crossovers - 5x5 (17.5lbs)
DB Lateral Raises - 3x8 (17.5lbs)
Leg Press - 1x6/1x8 5x5 (435lbs)
Reverse Crunch - 3x20

BMF Daily Summary:

**mike201011** · 07-08-2011, 08:27 AM

Nice work on the lifs man

Also 40c wings!! Da fuk!!
Expensive as fuark where I live

Smart of you to leave the knee rest man, now its time to bust your a$$ on the threadmill

**robbie_vlad** · 07-08-2011, 01:47 PM

Originally Posted by mike201011

Nice work on the lifs man

Also 40c wings!! Da fuk!!
Expensive as fuark where I live

Smart of you to leave the knee rest man, now its time to bust your a$$ on the threadmill

Thanks bro! The wings were killer awesome too, so bonus haha. The knee is feeling much better, but screw the treadmill lol it's all about cycling. I've got my rollers for my bike, so that and jumping rope is the only 'stationary' cardio I do, and the rollers are low-impact.

**robbie_vlad** · 07-09-2011, 10:44 AM

7.8.11

Up at 5:15AM for some morning cardio, then 8hrs of work. It was raining when I got home, but that didn't stop me from doing some HIIT. A couple awesome meals (food porn tonight/tomorrow) and then a huge (for me) 8hrs of sleep.

Morning Cardio (Bike on Rollers):

Time - 45min
Dist - ~16.5mi
Avg. Speed - 21.5mph

Afternoon HIIT (Jumping Rope):

5min warm-up
5min Tabata Intervals
10min cool-down

BMF Daily Summary:

**robbie_vlad** · 07-09-2011, 03:17 PM

A bit of IF Food Porn from the past week:

Chicken Omelette & Chicken Pizza:

12oz. 93/7 Burger & Beef w/ Onion Pizza:

8oz. Chicken Naan & 11oz. Beef Naan Wraps w/ a Ronnybrooke Chocolate Milk:

Phish Food Froyo w/ Natty PB & Banana w/ PB Sandwich:

**robbie_vlad** · 07-10-2011, 12:35 PM

Damn, I thought that would have gotten some people in here! xD

**Matt1991** · 07-10-2011, 02:14 PM

Late but IN!

Food looks awesome brah, smashing out some serious numbers on your BMF aswell. Keep it up.

**Shazriki** · 07-10-2011, 02:26 PM

Excellent eats as of late robbie. Been smashing down the bagel/pb/banana combo myself lately as part of my preWO meal. Works a treat.

**dustinh6719** · 07-10-2011, 02:32 PM

You've heard it all too many times but your photography and culinary skills are more then amazing. I would love to get into biking, what kind do you have and what do you recommend?

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