The BPS OBF log

[Big Poppa S]

Current Stats (as of today):

Height: 5' 11" (1 m 80 cm)
Weight: 275 lb (124.7 kg)
Neck: 18.5" (46.99 cm)
Shoulders: 58" (147.32 cm)
Chest: 50.5" (128.27 cm)
Arms: 18" (45.72 cm)
Forearms: 14" (35.56 cm)
Waist: 47" (119.38 cm)
Hips: 45.5" (115.57 cm)
Thighs: 29.5" (74.93 cm)
Calves: 16.5" (41.91 cm)

[Big Poppa S]

So here we are the pics and stats are posted..... no theres nothing else to do but get it done! In this log I'll be posting my diet, my workouts and my general thoughts over the next few weeks. I've set some goals for myself and I absolutely intend to achieve them.... everyone is welcome in this thread so feel free to post your thoughts, opinions, comments and constructive criticisms, all will be considered.

BPS

[Big Poppa S]

Wow... I just got up, guess my body really needed some extra sleep I'm just making some breakfast and then heading to the gym for a back workout and some cardio.

[Big Poppa S]

So here is this morning's workout, I stuck to my basic diet (will be posted soon), and a pretty basic back workout. Please feel free to make any comments.

Diet changes:
no changes

Workout:
Rack Pulls

10@135
10@225
10@315
10@405
5@495
5@545

Barbell Rows

10@135
10@155 - reverse grip
10@185
10@205 - reverse grip
10@225

Widegrip Pulldowns

10@180
10@190
10@200

DB Rows

10/10@100
10/10@105
10/10@110

Hammergrip Pulldowns

10@210
10@220
10@230

Hyperextension ss w/ Decline Bench Crunch

20 / 20
20 / 20
20 / 20

Cardio

Post-workout
30 minutes on the stairclimber, "rolling hills" setting, level 5.

Energy Level: 8/10, Had very good energy this morning, was pumped to actually be back in the gym as I've been away so much lately.

Workout Rating: A, It was a really good workout all around, and I believe it was a very good start for this log.

Post Workout Musings: The workout portion of a cut/recomp has never given me any trouble, it's the diet side of things were I lose control, although in order to attain the goals that I've set for myself I'm going to have to stay on target in both aspects.

Macros:
Calories: ~2000

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: Supplementation is at a bare minimum right now, mostly due to financial reasons.

[mrkdrt]

You are huge (in a good way)

You'll be an impressive sight when you're cut - can't wait to see that!

[Big Poppa S]

You are huge (in a good way)

You'll be an impressive sight when you're cut - can't wait to see that!

Thanks Broski! Being a bodybuilder who converted to powerlifting and who is now converting back to bodybuilding has given me a great base to work from. It is also what got me in my current predicament. When I started powerlifting I became so focused on getting stronger that I completely let control of my diet fall apart. I was literally on the "See Food" diet and just ate and ate and ate. Now it's time to rein it all back in and get myself back into decent shape as I plan on competing on the bodybuilding stage again in the near future.

[Big Poppa S]

I went in for a chest workout right after work yesterday.

Diet changes:
no changes

Workout:
Incline Bench Press

10@135
10@185
10@225
10@275
5@295

DB Bench Press

10@70's
10@80's
10@90's
10@100's

Pec Deck

10@255
10@265
10@275

Incline DB Flyes

10@40's
10@45's
10@50's

Barbell Pullovers

10@75 - decline bench
10@75 - incline bench
10@75 - flat bench

Bosu Balls Pushups

20
20
20

Cardio

Post-workout
30 minutes on the stairclimber, "rolling hills" setting, level 5.

Energy Level: 9/10, I'm always pumped up for a good chest workout!

Workout Rating: B+, It was okay, but I've definitely had much better chest workouts. I guess I just have to keep reminding myself that other than the last few days I've really only been in the gym a couple times in the last few weeks.

Post Workout Musings: As I said above consistancy has been lacking as of late (prior to the last few workouts) so I'm definitely pumped to be back on track. It'll take me a week or two to get back "IN" it fully but I just have to keep reminding myself to keep patient, as my GF always says, "....it took you much longer than a week to get yourself into this situation so how can you expect to fix it in a week"?

Macros:
Calories: ~2200

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: I'll be doing an Arm workout right after work today as I have a hockey game tonight which will be considered my cardio for the day.

[Big Poppa S]

So after work yesterday I ended up running errands and wasn't able to hit the gym before my hockey game. It's no biggie, I'll just do Arms today instead, hockey was a good cardio session and I have another game Thursday night as well.

As for diet, I'm going to be doing something a little different. My GF is a registered dietician and she works in obesity management/weight-loss surgury at the hospital and at the local weight-loss clinic. She wants to conduct a little experiment as they are always attempting to refine the diets/information that they provide to their clients. She asked me to be her guinea pig and I said alright. She's given me a diet to follow that severely restricts what I can consume (choices are a major de-railer of the diets that these clients are on), the diet is also structured to only provide me with enough nutrients to maintain my Fat-Free Mass. I went to the hospital and did some testing there so that she could identify these amounts. (I.e. BMI, Body Fat%, Hydration %, FFM, etc). So it is pretty restrictive on all levels, it is then my job to ensure that my workouts and recovery periods are constructed with this diet in mind (i.e more intense, shorter workouts followed by more relaxed, longer rest periods). The adjustment to these both is quite important as they will be major factors in not only maintaining muscle mass but also in balancing and regulating hormone levels.

Keep on stopping by to see how this progresses......

[Big Poppa S]

Here's the Biceps/Triceps workout that I did last night.

Diet changes:
no changes

Workout:
EZ Curl Bar

10@75
10@95
10@115
10@115
10@115
10@95
10@75

Decline Bench Skullcrushers ss w/ Decline Bench Crunches

10@75 / 10
10@75 / 10
10@75 / 10
10@75 / 10
10@75 / 10
10@75 / 10

DB Curl

10@40
10@45
10@50
10@55 - hammer curl
10@60 - hammer curl

Tricep Cable Pressdown

10@170
10@180
10@190
10@200

Single Arm Machine Preacher Curl

20/20@40
20/20@50
20/20@60

Bench Dips

20
20
20

Cardio

Post-workout
30 minutes on the stairclimber, "rolling hills" setting, level 5.

Energy Level: 9/10, Energy for the workout definitely wasn't an issue.

Workout Rating: B+, It was a pretty good workout, although it seemed like I had a tough time getting and keeping a good pump in my arms, I'm thinking it might have something to do with the new diet.

Post Workout Musings: As I said above energy wasn't a problem but getting and keeping a pump were. This is something that I'll have to keep track of while on this new diet, I feel good while on the diet but I don't want it to have a negative effect on my training.

Macros:
Calories: ~1500

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: I won't be working out today (have a hockey game) if we win we move on to the next round, if we lose we're done.....

[Big Poppa S]

No workout yesterday as I was playing hockey. We ended up winning so now we're on to the league final. I'm back to coaching again this weekend, we gave the kids the week off due to March break but will have two practices over the weekend and then play the league final on Monday.

I'm happy with my progress so far, each morning when I wake up the mirror is showing me that I have made progress and that's what I'm most interested in, continuous progress. I'm going to do some legs tonight, can't remember the last time I did them.....

[Big Poppa S]

Here is the leg workout that I did on Friday after work.

Diet changes:
no changes

Workout:
Leg Press ss w/ Sled Calf Press - there was a group of guys on the squat rack and I didn't feel like waiting for them

10@360 / 10@360
10@450 / 10@450
10@540 / 10@540
10@630 / 10@630
10@720 / 10@720
10@810 / 10@810
10@900 / 10@900

Leg Extensions ss w/ Hamstring Curls - for Ham. Curls I do single leg/single leg/both legs

10@150 / 8/8/10@60
10@180 / 8/8/10@70
10@210 / 8/8/10@80

DB SLDL ss w/ Upright Calf Press

10@60's / 10@300
10@70's / 20@210
10@80's / 30@150

Cardio

Post-workout
30 minutes on the recumbant bike, "rolling hills" setting, level 10.

Energy Level: 7.5/10, I had enough energy to get through it all (even though it was an abbreviated workout).

Workout Rating: C+, I've definitely had much, much better leg days, but I don't feel too bad about it as I've been slacking on legs for awhile and as such this workout was probably a good way of getting back into the swing of things.

Post Workout Musings: Followed the leg workout on Friday up with a back workout on Saturday..... although I'm still not feeling the DOMS yet...

Macros:
Calories: ~1500

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: Some interesting news should be posted soon......

[Big Poppa S]

Here's the back workout from Saturday morning.

Diet changes:
no changes

Workout:
Rack Pulls

10@135
10@225
10@315
10@405
10@495
5@545

Barbell Rows

10@135
10@155 - reverse grip
10@185
10@205 - reverse grip
10@225

Widegrip Pulldowns

10@170
10@180
10@190

Single Arm Cable Rows

10/10@80
10/10@90
10/10@100

Hammergrip Pulldowns

10@200
10@210
10@220

Hyperextension ss w/ Decline Bench Crunch

20 / 20
20 / 20
20 / 20

Cardio

Post-workout
30 minutes on the stairclimber, "rolling hills" setting, level 5.

Energy Level: 9/10, Lots of energy to burn.

Workout Rating: A, Another great back workout, really felt the pump today.

Post Workout Musings: It was a great workout and I followed it up with a great hockey practice, skated lots with the kids and had a really good sweat going by the end of it. It was like a second cardio sessoin.

Macros:
Calories: ~1500

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: Taking Sunday off, have hockey practice but that's it.

EDIT: was down to 272 a 3 pound loss... pretty happy with that but definitely not satisfied.

Mar. 13/10 - 275lbs
Mar. 20/10 - 272lbs (-3)

[Big Poppa S]

Coaching in the league final for the kids tonight, win or lose either way it's their last game of the year. I'll be heading straight to the gym for a shoulder workout after the game. My own team starts league finals on Tuesday night, it's a best of 5 so basically we'll be playing Tuesdays and Thursdays until one team gets 3 wins.

[Big Poppa S]

NOTES: Some interesting news should be posted soon......

Well there you go... the news has been posted (see sig).

[Big Poppa S]

Wasn't able to make it to the gym last night, the game took longer than expected and then since we won (league championship) the presentations for the kids, etc, took even longer. I'm going to the gym straight from work today (no stop at home) and get a quick workout in prior to my hockey game tonight.

[Big Poppa S]

Nothing too crazy for shoulders last night as I wanted to keep some energy for my game later on in the evening, mosty just standing presses, lateral raises, front raise, rear delt raise, etc. Got a great cardio session in during the game as it was extremely fast paced and was a hell of a workout.... and we won next one is Thursday night...

[Big Poppa S]

Did some biceps and triceps with a buddy last night. Once again nothing too crazy just a solid pump n' burn workout. I was pretty wiped out from the lack of calories during the day so I was actually pleasantly surprised by how much I was actually able to do. It makes a big difference when you have someone there who will push you. I'm playing hockey again tonight, so I'll go to the gym directly from work for a light chest session and then get my cardio on during the game!

[Big Poppa S]

Did some light chest last night before going to my hockey game.

Diet changes:
no changes

Workout:
Incline Press

20@135
10@185
10@205
10@225

Bench Press

20@135
10@185
10@225
10@275

Pec Deck

10@225
10@250
10@275

Low Cable Cross

10@50 per side
10@60 per side
10@70 per side

Cardio

Played hockey.

Energy Level: 9/10, Felt just great.

Workout Rating: A-, I was just trying to keep the blood flowing not really push it too much.

Post Workout Musings: Not a bad workout for the amount of time and spent in the gym before my hockey game. I try not to do too much prior to the game as I want to put my best performance on the ice. We won the game so we're up 2 games to none, 1 more win and it's all over for another year and I can start focus solely on winning this.

Macros:
Calories: ~1500

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: Weighing in tomorrow morning, hopefully another 3+ pounds lost.... my waist is looking smaller already so hopefully this is progressing as I wanted.

[Big Poppa S]

The work day is just draaaaaaaggggging on right now. So many phonecalls.... usually Fridays are pretty slow around here, not today. I guess it's probably because there's so many people out of the office so all the calls are being routed through me..... sure hope that interview I did on Wed works out, I need to get out of here

Going to be hitting the gym at 6 tonight, doing some back with my new training partner (buddy who is starting his prep for a BB show), can't wait to get out of here and hit the gym!

[Big Poppa S]

Was down another 3 lbs on Saturday.... which is quite good seeing as I haven't really started training hard or ramping up the cardio yet. That tells me that the 6lbs weight loss so far has been strictly due to diet. Starting this week my workout partner and I will be ramping up the workouts and increasing the cardio intensity so I'll be looking for an even greater loss next Saturday (i.e. next weigh-in).

Mar. 13/10 - 275lbs
Mar. 20/10 - 272lbs (-3)
Mar. 27/10 - 269lbs (-3)

[Big Poppa S]

Geez, I guess I didn't update this all last week, oops! I was down another 2.5lbs last Saturday but that was before I headed out for a 3 day weekend at a local resort. Ended up doing lots of hiking, had a couple workouts and even swam some laps so I don't feel too bad about avoiding the diet for the weekend. Was back at it by Monday evening though.

Mar. 13/10 - 275lbs
Mar. 20/10 - 272lbs (-3)
Mar. 27/10 - 269lbs (-3)
Apr. 03/10 - 266.5lbs (-2.5)

[Big Poppa S]

Did some shoulders on Monday night (pyramid workout) then did legs last night (volume workout) and will be doing arms tonight (pyramid workout). I've also been starting off my cardio sessions with a short jog and some sprints. It takes me roughly 10 minutes and then I head over to the cardio machine of choice for that day, it seems to be working pretty great so I will continue this process for now.

[Big Poppa S]

Arm workout (pyramid) from last night.

Diet changes:
no changes

Workout:
EZ Curl Bar

20@75
15@95
12@105
10@115
8@125

Close Grip Bench Press

15@185
12@205
10@225
8@245

DB Curl

12@50's
10@55's
8@60's

Bench Dips

20@BW
20@BW
20@BW

Machine Preacher Curl

12@120
10@140
8@150

Cardio

Post-workout
Legs were too damn sore to do cardio.

Energy Level: 9/10, Energy for the workout definitely wasn't an issue.

Workout Rating: A, the workout was pretty good, short and sweet, however I had a great pump going.

Post Workout Musings: A good workout all around, will be hitting chest tonight (volume) along with some cardio.

Macros:
Calories: ~1500

Water intake: ~6 litres

Daily Supplements:
1 Mulit Vitamin


NOTES: My projected calories and actual calories are two different things, I've been rotating in some different meals here and there, so although I've projected for a certain calorie total in reality the actual total is anywhere from 200 to 500 calories higher on any given day.

[Big Poppa S]

Went to the Provincial bodybuilding show over the weekend and really enjoyed it. It was very motivating to see a couple of "gym friends" up on stage doing well. Makes me want to re-double my efforts towards getting back in shape and on stage.

Will be doing a shoulder workout tonight, my workout partner should be back for this one, due to a number of prior commitments it's been over a week since we were actually able to hook up for a workout so this one should be great, we definitely try to "one-up" each other throughout the workout making for a very intense lifting session.

[Big Poppa S]

Dieting has taken a back seat to life for the last couple of days, however my pants are much looser that they were only a couple weeks ago so I know I'm still going in the right direction , just have to get back on track with the dieting. I've been very strict with the workouts and cardio sessions so I'm not too concerned with a few bad diet days.

Did some volume work for legs yesterday, did volume for arms on Tues and did volumn for shoulders on Monday. Today is an off day for workouts however I will go in and do a nice long cardio session tonight since my diet has been off track for a few days.

[Big Poppa S]

Another awesome shoulder session last night, and an upcoming arm blast tonight. I keep on forgetting to update this, I'm so used to logging products where you're required to post so many time per week in your log but I keep on forgetting about this one that's just for fun.

[MsTropix]

Repped and arted your thread.