BrackneyC gets back to the basics

[latebloomingmom]

Knowing myself as I do, at this early stage of my "cut" (take that all you "real" bbers), eating out is not advised. My problem is, I eat when I am happy, mad, sad, and awake. None of those are good for me. Hell, the only real reason I do any cardio is because every minute of that is a minute I am not in the kitchen (semi-serious).

If it sounds like I have issues with food, well I do...I love it. I just want to avoid showing the entire world how much I love it by packing it into size 44 pants, like I used to.

Hope everyone is having a great weekend. I am so far. Back to work Monday. I also have all of my classwork done for my next (April) weekend of classes, and half of the work done for the last weekend. Rolling.

somehow I can relate..C

[Brackneyc]

somehow I can relate..C

Time to take the power back.

[Brackneyc]

03/26/2012 (Monday)
Time In: 0450
Time Out: 0605

Neutral (palms facing each other) grip Pulldowns
3 x 190 x 8

Shoulder width grip Pulldowns
3 x 195 x 8

Pendlays
5 x 157.5 x 7

Seated v-bad rows (narrow grip)
1 x 192.5 x 11
2 x 207.5 x 11

Behind the back Shrugs
2 x 162.5 x 15
1 x 187.5 x 12

Dead lifts
1 x 175 x 8 (up 10 lbs)
1 x 205 x 8 (up 1 rep)
1 x 225 x 8
1 x 255 x 4 (up 5 lbs and 1 rep)

Seated pulldown Curls
2 x 125 x 14
2 x 135 x 12
2 x 140 x 11

Hammer curls
3 x 30 x 11

Seated calf raises
6 x 180 x 7


Today was brutal, like it was intended to be. I am feeling it top to bottom. Feeling especially thankful that I am not feeling any odd pain, just feeling muscles being worked. Those DLs are whipping me. The first one in every set is the one that kills. The rest of them feel good. Getting that first one out of the way is key for me.

Back to work today. 9 weeks until our summer break.

Have a great week everyone.

[latebloomingmom]

did you plan you menu? do your shopping? got everything all prepped so you wont get tempted?

[Brackneyc]

did you plan you menu? do your shopping? got everything all prepped so you wont get tempted?

I wish i could say I had done that. Yesterday I had 30 carbs, so meal planning has been pretty easy so far. Have not been tempted since last Wednesday. Think I am over the hump now.

[Bo_Flecks]

Today was brutal, like it was intended to be.

The workout looked good, Craig. Not bad for a guy who had only taken in 30 carbs.

[Brackneyc]

The workout looked good, Craig. Not bad for a guy who had only taken in 30 carbs.

I am in incredible pain right now. Hurt to get out of bed today. Even my legs hurt. Must have been the deads. My appetite is gone (as I figured it would be. Time to make sure I don't eat to little.

[latebloomingmom]

pain as in sore and stiff muscles or pain as in uh-oh I may have pulled something?

[Brackneyc]

pain as in sore and stiff muscles or pain as in uh-oh I may have pulled something?

Good old DOMS. I love them and hate them.

[LiftDatUp]

Strong as fuark, keep it up! Repped.

EDIT: Will rep later.

[wedjim]

Looks good in here Brack! Pull downs look VERY good.

30 carbs, fark em', who needs em anyway. lulz

[Brackneyc]

Strong as fuark, keep it up! Repped.

EDIT: Will rep later.

Thanks man. Much appreciated. )

Looks good in here Brack! Pull downs look VERY good.

30 carbs, fark em', who needs em anyway. lulz

Today was about 22 (give or take). Feeling tight (in a good way). Was a little under on overall cals, but still within the safe range for me. Chest and tris tomorrow. (most excellent)

[mharrislove]

Good old DOMS. I love them and hate them.

^^^I have lots of relationships like this.

[Brackneyc]

^^^I have lots of relationships like this.

I discovered another love/not love relationship (see below)

Here was today:

Wednesday 03/28/2012

Time in: 0455
Time out: 0600

Incline Bench:

1 x 135 x 12
1 x 155 x 11
1 x 165 x 5 ( +1 +1 15 second rest pause)
1 x 175 x 4
1 x 185 x 2
1 x 135 x 10

Reverse grip Incline BP
1 x 125 x 7
2 x 125 x 5
1 x 125 x 6

Side laterals
3 x 22.5 x 12

Front raises
1 x 22.5 x 10
2 x 22.5 x 11

Seated OHP
2 x 115 x 8
2 x 115 x 6

Skull crushers (Rip Style)
1 x 100 x 10
1 x 100 x 8
1 x 100 x 7 (+2 in a rest pause)

Dips
2 x BW + 20 x 6
2 x BW x 10


Dropped off a little on the skull crushers and dips. I will credit (in small part perhaps) that to 12 days of sub 50g carb days.

I feel great. Had a little residual pain in my left elbow left over from Monday. Did not interfere with today, but I can feel it. No upper body work until Sunday, so I anticipate a full recovery from that.

Woke up at 190.5 this morning, so definitely heading in the right direction (finally) doing about 2lbs a week at the current rate. Heading to 175-178. That was the sweet spot for me many months ago. My numbers were off today as I incorporated inclines instead of flat BB. I will dial those in tighter in the upcoming weeks.

I used my new dip machine/tower today. Not quite as stable as my other set up (the tower flexes quite a bit), but the hand positioning is much better.

Overall, happy with this one. Felt all the right feelings in all the right places.

[cmoore]

Right now it is mostly chicken, beef, eggs, cheese, broccoli, green beans and bacon. I add in pork rinds for snacks. I eat salads at least once per day. Yes, it is boring and not sustainable for life. But, I did sustain this once for about 6 months (srs). I plan to stay fairly close to this until I get closer to the BF I am striving for. I am one of those rare guys (seemingly who do better without too much moderation. It is more like 30g per day, but I am ok hitting 50 if it happens.

How long do you stay sub 50C at a time? Do you reload at all during this?

BTW, good work in here brother.

[Brackneyc]

How long do you stay sub 50C at a time? Do you reload at all during this?

BTW, good work in here brother.

I don't really have a set goal as far as how many days, but I suspect this weekend (my wifes birthday) I might do a mini-refeed for her birthday dinner. I have done a sub 25g run for periods of 2 months before. I had different goals back then. I think I can safely do 2 weeks at a time, and with my diabetes, it really is a healthier way for me to eat overall.

[rpaul11]

I have done a sub 25g run for periods of 2 months before.

O.o

[latebloomingmom]

you ever wonder C..what those years of overeating did to how our bodies react to carbohydrates?
either we process them way too good and they go right to fat or we dont process them very good at all they go right to fat
and leave us craving more and more and more..thus sets up the cycle of fat and getting fatter all the time
There are a lot of very thin and in shape people in here that encourage others to go ahead and eat whatever ya want as long as you hit those macros..a calorie is a calorie..
all I know is even if its whole grain steel cut oats, whole grain pasta, potatoes? doesnt matter..my body just sees them as carbs coming in..nothing put the brakes on weight loss faster then eating too many of these.

sometimes wonder if it wasnt the abuse I put my body under for so long..gaining weight then starving myself to try and lose it then regaining it again..

[ironwill2008]

Woke up at 190.5 this morning, so definitely heading in the right direction (finally)..

Good deal; keep it moving, Craig.

[bamazav]

you ever wonder C..what those years of overeating did to how our bodies react to carbohydrates?
either we process them way too good and they go right to fat or we dont process them very good at all they go right to fat
and leave us craving more and more and more..thus sets up the cycle of fat and getting fatter all the time
There are a lot of very thin and in shape people in here that encourage others to go ahead and eat whatever ya want as long as you hit those macros..a calorie is a calorie..
all I know is even if its whole grain steel cut oats, whole grain pasta, potatoes? doesnt matter..my body just sees them as carbs coming in..nothing put the brakes on weight loss faster then eating too many of these.

sometimes wonder if it wasnt the abuse I put my body under for so long..gaining weight then starving myself to try and lose it then regaining it again..

I have thought about this too. If I even look at carbs, I hold water.

[Brackneyc]

you ever wonder C..what those years of overeating did to how our bodies react to carbohydrates?
either we process them way too good and they go right to fat or we dont process them very good at all they go right to fat
and leave us craving more and more and more..thus sets up the cycle of fat and getting fatter all the time
There are a lot of very thin and in shape people in here that encourage others to go ahead and eat whatever ya want as long as you hit those macros..a calorie is a calorie..
all I know is even if its whole grain steel cut oats, whole grain pasta, potatoes? doesnt matter..my body just sees them as carbs coming in..nothing put the brakes on weight loss faster then eating too many of these.

sometimes wonder if it wasnt the abuse I put my body under for so long..gaining weight then starving myself to try and lose it then regaining it again..

I think of this daily. I know my diabetes is my fault. I am not blaming that for my food issues now, but chemically, it doesn't help. I just canot return to 270lbs of fat.

Good deal; keep it moving, Craig.

Thank you Will. The much needed movement in weight is exactly what I needed at the moment. The difference now is tat I am still eating enough cals to keep the workouts tight, and my spirits high.

I have thought about this too. If I even look at carbs, I hold water.

I know that most of my current loss is water, but it feels good just the same. A little slack in the belt is a huge motivator.

[latebloomingmom]

well if it means taking a different route or a more restrictive one..so be it.
There is no going backwards to where you have already been

[wedjim]

Nice work for chest and tri day, I just did one myself!

On the carb deal, kind of the same for me, or was. I went super low as your doing now, but I have found over the past two years that bringing them back little by little, but under control still nets fat loss if my protein is up. So I basically move the fat and carbs around depending on my needs for each day(gym no gym, etc) and keep the protein steady and it seems to work now.
ie: Last sunday I ate a 12 inch thick crust pizza with anchovies by myself for dinner with family and today I checked my weight and it's down 1 lb for the week.

But a few years ago i'd do it every week and my body would pack it on me. Key for me is moderation and being honest with myself about how often I cheat. (sorry for the winded post)

[cmoore]

I did Atkins religiously for a few years but over time Ive found <150 was my magic carb number. If I stay under that, I'm good. Everyone's number is different though--I know a guy whose number is <350.

[latebloomingmom]

Nice work for chest and tri day, I just did one myself!

On the carb deal, kind of the same for me, or was. I went super low as your doing now, but I have found over the past two years that bringing them back little by little, but under control still nets fat loss if my protein is up. So I basically move the fat and carbs around depending on my needs for each day(gym no gym, etc) and keep the protein steady and it seems to work now.
ie: Last sunday I ate a 12 inch thick crust pizza with anchovies by myself for dinner with family and today I checked my weight and it's down 1 lb for the week.

But a few years ago i'd do it every week and my body would pack it on me. Key for me is moderation and being honest with myself about how often I cheat. (sorry for the winded post)

you ate pizza and lost weight...that is just so..unfair
only way that would happen to me is a bad case of food poisoning..

[bamazav]

Nice work for chest and tri day, I just did one myself!

On the carb deal, kind of the same for me, or was. I went super low as your doing now, but I have found over the past two years that bringing them back little by little, but under control still nets fat loss if my protein is up. So I basically move the fat and carbs around depending on my needs for each day(gym no gym, etc) and keep the protein steady and it seems to work now.
ie: Last sunday I ate a 12 inch thick crust pizza with anchovies by myself for dinner with family and today I checked my weight and it's down 1 lb for the week.

But a few years ago i'd do it every week and my body would pack it on me. Key for me is moderation and being honest with myself about how often I cheat. (sorry for the winded post)

you ate pizza and lost weight...that is just so..unfair
only way that would happen to me is a bad case of food poisoning..

I have had the same thing happen before, though I have never eaten an entire pizza by myself. When I feel my metabolism is slowing or stalling,a day of "free eating" usually kick starts things. I feel really bloated most of that day, but the next time I weigh in, I am heading down again.

[Brackneyc]

Nice work for chest and tri day, I just did one myself!

On the carb deal, kind of the same for me, or was. I went super low as your doing now, but I have found over the past two years that bringing them back little by little, but under control still nets fat loss if my protein is up. So I basically move the fat and carbs around depending on my needs for each day(gym no gym, etc) and keep the protein steady and it seems to work now.
ie: Last sunday I ate a 12 inch thick crust pizza with anchovies by myself for dinner with family and today I checked my weight and it's down 1 lb for the week.

But a few years ago i'd do it every week and my body would pack it on me. Key for me is moderation and being honest with myself about how often I cheat. (sorry for the winded post)

I plan to (as you did) slowly this time, t fade them back in. I mean really slow. I get into trouble if I don't track things.

I did Atkins religiously for a few years but over time Ive found <150 was my magic carb number. If I stay under that, I'm good. Everyone's number is different though--I know a guy whose number is <350.

I "think" my number is around 100, but even a that, unless I shake things up from time to time, I eventually let that number slowly increase. Unlike most folks, I drop carbs when I shock my system, not increase them. I still keep the overall caloric deficit realistic, I just increase fat/protein to shore it up.

you ate pizza and lost weight...that is just so..unfair
only way that would happen to me is a bad case of food poisoning..

Some guys have all the luck.

I have had the same thing happen before, though I have never eaten an entire pizza by myself. When I feel my metabolism is slowing or stalling,a day of "free eating" usually kick starts things. I feel really bloated most of that day, but the next time I weigh in, I am heading down again.

I have had that happen too, but more often than not, it goes the other way. This last week I have felt zero bloat. That, if nothing else, makes this all worth it.

[Brackneyc]

Here is today. Not much to see.

Time in: 0450
Time out: 0547

Standing Calf Raises (supersetted with squats)
2 x 175 x 30
1 x 175 x 26
1 x 175 x 24
2 x 175 x 23

Squats
1 x 135 x 12
1 x 205 x 12
2 x 215 x 9
2 x 225 x 6
1 x 245 x 3
1 x 260 x 1

Hip belt squats (supersetted with leg curls)
2 x 125 x 15
2 x 135 x 12

Leg Curls
1 x 65 x 10
1 x 65 x 9
1 x 65 x 8
1 x 65 x 7

RDL
4 x 205 x 10


Felt good from start to finish. Did a few supersets today....the thought being, "Hey, I'll be done faster." Maybe so, but my hunch is that I get to enjoy this workout for the next three days. I can manage that. Did have some increases in weight and reps. A day without increases is a wasted day, be it in the gym or otherwise.

I am planning a Sunday training day. Will see how the body feels. Had a dull pain in my mid back area on the right side. My first thought was kidney. I did install a garage door opener Wednesday night, and the pain was very strong yesterday, but much less today. I think the holding up of the opener as I did the install put me in some odd positions, and was the reason for the pain. Feeling good atm.

Have a solid day.

[cmoore]

Solid work brother. I think I'd fall down if I did calves first on leg day. Happy Friday.

[latebloomingmom]

hmmm if I had to wager a guess...probably NOT your kidneys from installing the garage door opener...could be wrong here...but I doubt it!