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10-23-2013, 05:53 PM #121
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10-23-2013, 09:13 PM #122
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10-23-2013, 11:17 PM #123
Are you lumping the alcohol in with the carb grams when you post your macro totals or are they omitted?
Curious as to if the beer intake was reduced when you started working with Jeff. Which would be the probable reason why the initial bump in body weight.Log:
http://forum.bodybuilding.com/showthread.php?t=169628643&p=1405067753#post1405067753
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10-24-2013, 03:17 AM #124
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Layne use to advocate Dextrose post-workout, but you can see he clearly has negated that in his modern research, he is always changing his thoughts and always learning new things as nutrition, diet, and training as always changing. He use to be a huge advocate of the 4 week bulk 2 week cut, now he really does not pertain to that either.
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10-24-2013, 04:33 AM #125
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
I actually applaud Layne for this. He is constantly striving to discover what is more optimal. He takes risks and experiments. A lot of us tend to do the same thing, and end up spinning our wheels (myself included, at times). Some of us are too scared to try a different approach .
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-24-2013, 05:55 AM #126
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Yup any beer is counted as CHO, so a 100 calorie light beer I'll count as 25g CHO......I did cut down drastically over the past week. Still had a few beers with dinner last night. Gotta get that liquid bread in lol!
I agree here, Layne does not try to justify past statements when new research emerges.
yup, I've noticed he has changed his opinion on a lot of tops over the years.
I wasn't surprised at all. Nor was I expecting it to drop on 4100 calories lol.
SMOLOV WEEK 3 DAY 1
Morning Weight
221.2 (5 Day average 221.4, -.6lb again =D )
Sleep
6 Hours
Diet
Nailed 90/500/210 Yesterday
Today will be almost identical.
Training
ATG SQuats
45 x 20
135 x 12
225 x 10
275 x 8
330 x 9
330 x 9
330 x 9
330 x 9 VOLUME PR
MUSINGS
Def the hardest workout thus far, physically and mentally. 386 for 10x3 was cake compared to this. I was winded after each set, feeling as though I had just done HIIT. My lifting partner didn't show again, so I went at it solo too. Blarg. Off to work =DInstagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
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10-24-2013, 08:26 AM #127
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10-24-2013, 09:37 AM #128
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10-25-2013, 08:50 AM #129
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Thanks man!!
More like brutal haha!!
Morning Weight
220.6 (5 day average 221.2)
Sleep
7 Hours
Diet
Hit 100/500/200 Yesterday
Shooting for around the same today.
Training
UPPER PUSH
BB Bench
45 x 20
95 x 12
135 x 12
135 x 12
185 x 10
225 x 8
245 x 8
265 x 5
Cable Cross Over
3 Sets Pins High
3 Sets Pins Low
DB SHoulder Press
60's x 8
70's x 7
70's x 6
Upright Rows
100 x 8
100 x 8
100 x 8
Side Laterals
35's x 10 x 3
Incline HS Press
1pps x 10
1pps+25 x 10
2pps x 8
2pps x 7
DOne and Done
Musings
Nothing Special here. Upper has been kinda ****ty, got a pretty annoying TOS issue.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-25-2013, 01:14 PM #130
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10-25-2013, 01:46 PM #131
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10-26-2013, 05:44 AM #132
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
It did actually!
This is the easiest part though haha!
Smolov Week 3 Day 2
Morning Weight
220.6 (5 Day Average 221.1 (-.1lb here, down 2.5lbs so far )
Sleep
8 Hours
Diet
Hit 100/550/200 Yesterday
Training
ATG Squats
45 x 20
135 x 12
185 x 10
225 x 8
275 x 7
315 x 7
350 x 7
350 x 7
350 x 7
350 x 7
350 x 7 PR's up in dis ish
Musings
Felt great! After my tight ass hips and stiff legs got the blood flowing these sets felt pretty easy actually. Prolly 8/10 effort except for last which was a 9/10, I'll take it for week 3! Weird observation, my strength seems best when I get a good chunk of CHO from beer the day before vs food.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-26-2013, 05:51 AM #133
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10-26-2013, 11:44 AM #134
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10-26-2013, 05:56 PM #135
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10-27-2013, 06:19 AM #136
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Cool story babe, now make me a sandwich
Good to see you are still around these parts!
7 Days Till Poverty Macros
Morning Weight
219.8 (5 Day Average 220.4, whopping -.7lb drop here from yesterday =D )
So far I'm down 3.2lbs off of the 5 day average weight, I'll take it
Sleep
7 Hours
Diet
NAILED 80/550/200 Yesterday
Training
Upper Pull TOday
Lat Pull Down
90 x 15
120 x 12
150 x 12
180 x 10
210 x 8
240 x 8
270 x 7
Neutral Grip LAT PD
270 x 8
255 x 8
240 x 8
HS Iso Row
1pps x 15
2pps x 12
3pps x 10
4pps x 8 PR MATCH
3pps+25 x 9
DB Curls
70's x 6
50's x 10
45's x 8
Reverse Grip Curl
90 x 10
90 x 10
Cable Rows
180 x 10
180 x 10
HOrizontal Lat Pulldown
130 x 10
160 x 8
180 x 8
Pull Up
BW x 7
BW x 5
Done and Done
Musings
Pretty good workout, going to enjoy brunch with my parents followed by football Sunday with Buns and her pops. Lots of beer, pretzels and roast beef sandwiches to nail those macros today =)
Super happy with the progress in weight, even if its just bloat leveling off from the decreased food/sodium I'll take it. Means I am roughly 40lbs over my last contest weight, I don't think I'll really be significantly heavier this time around but we shall see.Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-27-2013, 08:08 AM #137
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10-28-2013, 07:40 AM #138
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Been heading Jeffs advice for a lil over a week now, granted he won't have my full blown protocol till Saturday, where I suspect he will pull the rug out from under me =D
EPIC SMOLOV WEEK 3 DAY 3
Morning Weight
219.0 (5 day Average 220.2, another welcome drop) NEW LOW!
Sleep
8 Hours
Diet
Was under on fat/protein yesterday due to falling asleep at 8 PM lol. 65/500/160
Today will be 90/500/200 on the $$, need dat der recovery fuel.
Training
ATG SQUATS
45 x 20
135 x 12
225 x 8
325 x 5
375 x 5
375 x 5
375 x 5
375 x 5
375 x 5
375 x 5
375 x 5 HUGE PR's!!!!
Musings
FANTASTIC workout, looked at pictures and recaps from the Yorton Cup for a solid 2 hours before smashing the weights! Super motived to get my own prep under way =)Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-28-2013, 06:23 PM #139
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Great stuff my legs are sore just reading that! Grats on the new low! Only the beginning!
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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10-28-2013, 08:04 PM #140
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
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10-29-2013, 04:35 AM #141
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10-29-2013, 05:54 AM #142
Hai Pual! reli xcited 4 dis prep. Long time follower and jus wnted 2 say "gud job on smoo-love bruh!"
^naw naw naw **** that ****!
GODER!
welcome to the team my man and Im excited to see the new physique that you have built with the 2 years of hard work you have put in since your last prep.TEAM NO CRYING
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10-29-2013, 07:02 AM #143
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Thanks for the support!!! Haha, love me a good sammich
WAADDDDDDUP Brother!!! Missed ya man. You back to journaling too? I'm pretty stoked to see what kind of changes have been made in the past 2 years as well. Hopefully its enough to noticeably beat my previous best!
SMOLOV Week 3 Day 4
Morning Weight
218.8 (5 Day average 219.8, -3.8lbs here since start)
Sleep
6.5 Hours
Diet
Hit 75/470/205 Yesterday
Today 90/500/200
Training
ATG Squats
45 x 15
135 x 12
225 x 8
275 x 7
335 x 5
396 x 3
396 x 3
396 x 3
396 x 3
396 x 3 HUGE PR!
Musings
Well, that didn't go as well as I expected, after 5/10 sets my lower back and hips were FRIED! I decided to call it rather than hurting myself. My ultimate goal for smolov was to increase metabolic capacity and leg strength before starting full blown prep. I think I did just that.
Jeff wanted some nudes before giving my my protocol for Saturday. I wasn't planning on sharing these here but I figured what the heck. You can see me at my worst before you get to see my best
218.8, after the leg workout, no food in me today yet.
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-29-2013, 07:03 AM #144
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10-29-2013, 08:14 AM #145
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
Can already see changes happening! Posing looks good too!
Jeff is the posing godfather so he'll have your already good posing even better!
You're competing the early half of the year right?★★★ RSP Nutrition Lead Representative ★★★
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10-29-2013, 08:19 AM #146
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
Thanks for the kind words, I don't see any changes yet, but then again I have nothing to compare against.
Posing here is meh, I didn't bother spiking one foot back on the rear shots. At this point I am not sure how to optimally display my physique yet, as its still covered in ~39lbs of fat. Looking at these again, I am not too disgusted, the lighting is honest, I have 0 pump, and last carbs were 14 hours prior. Looking forward to the progress going forward from this point.
And yes, I'll be stepping on stage in May/June most likely. Maybe toss in a warmup or two a tad bit earlier if I make some headway in the conditioning department. Just taking it one day at a time for now =)
Thank you for the support as always!Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-29-2013, 08:26 AM #147
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10-29-2013, 07:08 PM #148
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
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10-29-2013, 07:45 PM #149
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10-30-2013, 05:38 AM #150
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
I wouldn't say huge lol! Chest was a BIG weak point of mine back in 2011.....hope to have brought it up once dieted down. Time will tell.
REST DAY!
Morning Weight
218.6 (5 Day Average 219.4, Boom down again! Very legit 4.2lbs lost thus far)
Sleep
7 Hours, with crazy dreams, great REM
Diet
Nailed 90/500/200 Yesterday
Same goes for today, gotta enjoy these macros while they last =D
Training
Nada, 3rd rest day this month haha!
Musings
Happy I am getting lighter, also very excited to start hammering upper body hard again. Curious to see if smolov helps me with strength in my other leg exercises too. 3 Short days till I start full blown prep, watching Berto/Ron Parmeters video of the Yorton Cup shenanigans and pre judging has my motivation absolutely through the roof, gonna have to rewatch when I'm in the slumps 6 months from now loL!Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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