No adversity can slow this train (Journey to the stage in 2012)

[deltpecx]

I also got a few, "you look bigger" comments, though. Felt good since I'm actually down more than 30lbs!

I always liked getting this one.
We see ourselves shrinking and others see us getting bigger.

[Rypt1]

Got HIIT done, time for some lunch!!!

HIIT
6 minute warm-up
5 minutes of intervals
6 minutes of cool-down

some posing practice as well. Energy has been high this week, nice change of pace after being a zombie last week.

Weight 178.2 (+0.6 off prep low, expecting a low by Friday)

Thoughts/changes
1. I'll probably introduce a mini-refeed on Tuesdays, possibly an additional 80g of carbs or so
2. I'll reduce Friday's refeed/carb fest to about 360g of carbs (about 600g has been typical). I think I've been spilling a tad, so gonna get this more in check
3. Legs/hammies continue to be stubborn but feel like they are slowly coming around. Might try some Yohimbine HCL (saw it in Adam's log). Not sure what experience others have or if it is worthwhile but seems to be for stubborn fat.
4. I'll probably step up cardio one more week to 35 minutes (+2 minutes) and then start ramping it down.
5. For peak week, I plan on front loading and then tapering carbs down into the show

In other fronts, the family is looking into the foster parent program. We have a meeting with a coordinator (not sure if we are nuts). This is just looking into it as we have plenty of spare room in our house. This is in conjunction with trying for kiddo #5 (is a boy in the cards???, can't take much more estrogen in the house)

Kids go back to school next week (only one will be at home, so wife probably happy about that).

[demonwareltd]

Got HIIT done, time for some lunch!!!

HIIT
6 minute warm-up
5 minutes of intervals
6 minutes of cool-down

some posing practice as well. Energy has been high this week, nice change of pace after being a zombie last week.

Weight 178.2 (+0.6 off prep low, expecting a low by Friday)

Thoughts/changes
1. I'll probably introduce a mini-refeed on Tuesdays, possibly an additional 80g of carbs or so
2. I'll reduce Friday's refeed/carb fest to about 360g of carbs (about 600g has been typical). I think I've been spilling a tad, so gonna get this more in check
3. Legs/hammies continue to be stubborn but feel like they are slowly coming around. Might try some Yohimbine HCL (saw it in Adam's log). Not sure what experience others have or if it is worthwhile but seems to be for stubborn fat.
4. I'll probably step up cardio one more week to 35 minutes (+2 minutes) and then start ramping it down.
5. For peak week, I plan on front loading and then tapering carbs down into the show

In other fronts, the family is looking into the foster parent program. We have a meeting with a coordinator (not sure if we are nuts). This is just looking into it as we have plenty of spare room in our house. This is in conjunction with trying for kiddo #5 (is a boy in the cards???, can't take much more estrogen in the house)

Kids go back to school next week (only one will be at home, so wife probably happy about that).

Dang man, 600+ carbs is awesome I'm starting to contemplate refeeding twice a week soon (Tues and Saturday). At least try it out and see how I respond. Could use looking a bit more full throughout the week instead of being as flat as a pancake the majority of the week.

I've used several fat burners with Yohimbine HCl in it. I was using them primarily for energy though and not their fat burning properties so I can't really attest to it's effectiveness. Just watch your additional caffeine intake though if you take it. In the beginning it was too much stim for me and I had to back off my other caffeine sources to prevent nausea, jitters, etc...

Didn't know you had 4 kids, that's quite a task for sure! I have a friend whose parents fostered 3 kids and ultimately wound up adopting them. An enriching and challenging process at the same time. Either way, best of luck to you guys!

[Reid456]

Everything I've read/heard about Yohimbine HCl says that pretty much the benefits aren't worth the potential side effects. On paper it looks great, but in practicality it might not be quite so good as they say.

[Rypt1]

Everything I've read/heard about Yohimbine HCl says that pretty much the benefits aren't worth the potential side effects. On paper it looks great, but in practicality it might not be quite so good as they say.

I went ahead and grabbed a bottle, pretty cheap. I'll definitely start at the lowest dose and then go from there.



Thursday 8/30 - 30 days out - lower hypertrophy

Weight = 177.4 (new prep low, down -0.2lb, expect new low tomorrow

hack squats
2pps + 10ps x 21
3pps x 17 (definitely barn burners!)

ATG squats
175 x 9
140 x 10

leg extensions
200 x 12
180 x 12
160 x 12
140 x 12 (40 seconds rest between sets)

glute ham raises
bw x 14

stiff legged deads
160 x 12
180 x 12

DB shoulder press
60's x 13
60's x 13
60's x 13

seated DB side lift (no bend)
12.5's x 12
12.5's x 12
12.5's x 12
12.5's x 12 + DS 10's x 5

calf raises
225 x 12 x 6 sets (40 sec rest between sets)

Got to bed early (about 9:30pm), but woke up about 2am extremely hungry. First time all prep, usually hunger has been in check. Took at least an hour to get back to sleep. Still hungry now, will push through it. Workout was good, had a pretty quick pace. Hit the numbers I wanted to, everything either went up in reps or weight a little. Also, new prep low but I think it will slow a little this week. I do expect a new low tomorrow, probably into 176 territory. Got some pre-noon cardio and posing practice in a bit

[Rypt1]

Cardio
pre-noon on the elliptical, 33 min, 342 kcal

Took all I had to grind through that. Was gonna practice posing but didn't have it in me. May do that a bit later today. It wasn't that I didn't have the energy. It was a real lack of focus. I've been starving all day, never hit a wall like this. Thank goodness I'm eating now. Wanted to really cut the time short but went the full time although intensity was sorely lacking. Also got some foam rolling in.

[demonwareltd]

Cardio
pre-noon on the elliptical, 33 min, 342 kcal

Took all I had to grind through that. Was gonna practice posing but didn't have it in me. May do that a bit later today. It wasn't that I didn't have the energy. It was a real lack of focus. I've been starting all day, never hit a wall like this. Thank goodness I'm eating now. Wanted to really cut the time short but went the full time although intensity was sorely lacking. Also got some foam rolling in.

Well, as long as you got the foam rolling in....

[bigryan03]

Yea i've heard some pretty nasty stories about yohimbine dude, just be cautious I guess. Lean xtreme has always worked well for me which is another option.
Keep chugging dude. Almost there.

[deltpecx]

....This is in conjunction with trying for kiddo #5 (is a boy in the cards???, can't take much more estrogen in the house)

I know that feel.

I said a little prayer for you when I read this!..LOL!

I have 3 daughters and a son...

[Rypt1]

Well, as long as you got the foam rolling in....

Yeah, I think that was the highlight of my day.

Yea i've heard some pretty nasty stories about yohimbine dude, just be cautious I guess. Lean xtreme has always worked well for me which is another option.
Keep chugging dude. Almost there.

Yeah, I'm pretty cautious when it comes to trying new supps and I did quite a bit of research.

I know that feel.

I said a little prayer for you when I read this!..LOL!

I have 3 daughters and a son...

Hehe, thanks!

[Rypt1]

Friday 8/31 - 29 days out - upper hypertrophy

Only 21 days to lean out some more and get ready for Peak Week!

Weight = 176.4 (new prep low!!! -1.2lb from last Friday!)

DB bench press
105's x 3
80's x 12
80's x 8
70's x 12
70's x 8

pec-deck machine
100 x 10
80 x 12 (I never do these, nice change of pace from DB flyes)

pull-ups
bw+15 x 12
bw+15 x 10
bw x 12

behind neck pull-downs
90 x 12 (really working that MMC and squeeze)
95 x 10

weighted ab machine (like rope pulldowns)
130 x 20
130 x 20
130 x 20

BB curls
75 x 12
75 x 10

1-arm reverse cable curls
40 x 10
40 x 10
40 x 10

overhead tricep DB extension
80 x 15
80 x 15

tricep rope pull-downs
100 x 12
100 x 12

reverse rope pull-downs
80 x 12
80 x 12

Really good energy this morning. Also, didn't have the hunger like yesterday, although today is a refeed

Another prep low, down -1.2lb for the week. Talk about consistent like a mofo, I've dropped 1.2 lbs each week for the past 5 weeks. Only 3 more weeks to lean out a little more. From the mirror, I'm sitting at about 5.5% bf. I'd like to get between 3-4%, so just gotta keep grinding through. Still, I'm probably the least vascular person I know. I have the bicep vein and a little vein on the chest but besides that, nada, nothing. Forearms nada, legs nada. I do have that little ab vein as well. Oh, well.

[Reid456]

Vascularity is something that can really change a lot during peak week, I think. Get some more glycogen in you to fill those muscles and get some sodium to increase blood flow and you'll be popping, I'm sure of it. Keep pushing.

[Rypt1]

Vascularity is something that can really change a lot during peak week, I think. Get some more glycogen in you to fill those muscles and get some sodium to increase blood flow and you'll be popping, I'm sure of it. Keep pushing.

I agree, but I think genetics plays a big part in vascularity as well. My body at least isn't the roadmap type. Oh, I'll definitely keep pushing, there is no doubt about that. You too, keep it up.

[deltpecx]

Another prep low, down -1.2lb for the week. Talk about consistent like a mofo, I've dropped 1.2 lbs each week for the past 5 weeks. Only 3 more weeks to lean out a little more. From the mirror, I'm sitting at about 5.5% bf. I'd like to get between 3-4%, so just gotta keep grinding through. Still, I'm probably the least vascular person I know. I have the bicep vein and a little vein on the chest but besides that, nada, nothing. Forearms nada, legs nada. I do have that little ab vein as well. Oh, well.

5.5% youmustbedoinitright.jpg

You mean you're less veiny than me. It can't be..LOL!

Congrats on the new low...again!

[Rypt1]

5.5% youmustbedoinitright.jpg

You mean you're less veiny than me. It can't be..LOL!

Congrats on the new low...again!

Hehe, yeah, probably. Thanks!

[Reid456]

I agree, but I think genetics plays a big part in vascularity as well. My body at least isn't the roadmap type. Oh, I'll definitely keep pushing, there is no doubt about that. You too, keep it up.

Very true. Well at least bodybuilding isn't too hingent on vascularity. I'm not the vascular type either, though I am seeing veins now that I've never seen before, so that's exciting but no where near as insane as some of the pictures Devils just posted in his log, lol.

[Rypt1]

Very true. Well at least bodybuilding isn't too hingent on vascularity. I'm not the vascular type either, though I am seeing veins now that I've never seen before, so that's exciting but no where near as insane as some of the pictures Devils just posted in his log, lol.

Yeah, I saw those, they are crazy. Definitely paper thin skin. I'm still trying to figure out the solution (get leaner) to getting that (get leaner). I just feel like the answer to getting the water out (get leaner) is right in front of me (get leaner). Hehe

[Rypt1]

Got HIIT cardio in a bit. Turn 36 on Sunday, no plans yet (definitely no cake and ice cream). Monday our gym is closed due to a holiday so going to borrow a friends badge for Snap fitness. Their gym pretty much sucks but will have to play it by ear. No squat racks. I'll find a way to get 'er done, though.

[NaturalPursuit]

Yeah, I saw those, they are crazy. Definitely paper thin skin. I'm still trying to figure out the solution (get leaner) to getting that (get leaner). I just feel like the answer to getting the water out (get leaner) is right in front of me (get leaner). Hehe

LMAO! so funny but so true
nice work as always!

[Rypt1]

LMAO! so funny but so true
nice work as always!

Thanks man! Now back to studying!

[Rypt1]

Got HIIT cardio in a bit. Turn 36 on Sunday, no plans yet (definitely no cake and ice cream). Monday our gym is closed due to a holiday so going to borrow a friends badge for Snap fitness. Their gym pretty much sucks but will have to play it by ear. No squat racks. I'll find a way to get 'er done, though.

HIIT is now done. Did 5 minutes warm-up, 6 bursts and 9 minutes LISS on the elliptical, 246kcal. Did some posing after and now onto lunch!

[bigryan03]

HIIT is now done. Did 5 minutes warm-up, 6 bursts and 9 minutes LISS on the elliptical, 246kcal. Did some posing after and now onto lunch!

Eat up! Sorry if you've mentioned this but what are you studying again?
Oh and congrats on the prep low! Updated nudes soon?

[Rypt1]

Eat up! Sorry if you've mentioned this but what are you studying again?
Oh and congrats on the prep low! Updated nudes soon?

Hey Ryan, thanks! Oh, I don't study, only parent. I was commenting to Alex that he needed to get back to studying. Maybe I'll throw up some updated pics this next week.

[bigryan03]

Hey Ryan, thanks! Oh, I don't study, only parent. I was commenting to Alex that he needed to get back to studying. Maybe I'll throw up some updated pics this next week.

Oh I get ya. Haha 'only' parent. I can't imagine how hard it must be to look after your kids when you're prepping. Last prep I had to look after my dog and the poor thing nearly didnt make it. Massive props to you there bro.
And ya, nudes would be good!

[Rypt1]

Still here after the long holiday weekend. Turned 36 on Sunday and had a nice day with the wife and girls. They showered me with some nice presents and the wife even made some protein cake as a surprise.

Got the morning cardio in (35 minutes @ 417kcal). Got heavy upper in a bit (did heavy lower yesterday at one of those 24hr gyms). Only 3 weeks to get ready (a little actually) to get ready for peak week!

[NaturalPursuit]

Hey Ryan, thanks! Oh, I don't study, only parent. I was commenting to Alex that he needed to get back to studying. Maybe I'll throw up some updated pics this next week.

LMAO! Its funny cause after I posted that I literally went straight back to studying!

[Rypt1]

Tuesday 9/4 - 25 days out - upper heavy

banded DB rows (red band)
100 x 8
95 x 13
95 x 12
95 x 12

reverse bw rows
x 12
x 12

bench press
250 x 3
255 x 3
255 x 3
230 x 5
225 x 6
135 x 15

DB pullover
65 x 10
65 x 10

high rep ab work
4 sets

BB curls
100 x 6
120 x 4
130 x 2

1-arm lying DB tricep ext
35 x 13
35 x 13
35 x 10

bicep/tricep supersets
x 3 sets

Killed this workout. Energy has been high all day today. Getting leaner by the day. Back of leg fat is dwindling, just gotta keep pushing. 2.5 weeks to do that and get ready for peak week. As you know, I do IF and I really feel I look my best with lots of water drank (about 1 gallon) and after my upper workout and unfed. Don't know if this sounds crazy but I might front load early in peak week, taper down but keep IF where I don't feed until noon. That would mean I will likely not have eaten for pre-judging Saturday. Maybe crazy, I don't know.

In other news, kids went back to school today. My oldest started in middle school. Next one started 3rd grade and my third on started Kindergarten. Only one left at home (2yrs old) but we are in the middle of trying for #5 (boy ???)

[bigryan03]

Tuesday 9/4 - 25 days out - upper heavy

banded DB rows (red band)
100 x 8
95 x 13
95 x 12
95 x 12

reverse bw rows
x 12
x 12

bench press
250 x 3
255 x 3
255 x 3
230 x 5
225 x 6
135 x 15

DB pullover
65 x 10
65 x 10

high rep ab work
4 sets

BB curls
100 x 6
120 x 4
130 x 2

1-arm lying DB tricep ext
35 x 13
35 x 13
35 x 10

bicep/tricep supersets
x 3 sets

Killed this workout. Energy has been high all day today. Getting leaner by the day. Back of leg fat is dwindling, just gotta keep pushing. 2.5 weeks to do that and get ready for peak week. As you know, I do IF and I really feel I look my best with lots of water drank (about 1 gallon) and after my upper workout and unfed. Don't know if this sounds crazy but I might front load early in peak week, taper down but keep IF where I don't feed until noon. That would mean I will likely not have eaten for pre-judging Saturday. Maybe crazy, I don't know.

In other news, kids went back to school today. My oldest started in middle school. Next one started 3rd grade and my third on started Kindergarten. Only one left at home (2yrs old) but we are in the middle of trying for #5 (boy ???)

Play around with it man. I think that could definitely work. Front load quite heavily in the beginning of the week and see what your body does. Just be careful that you dont flatten out between your last deload day and the fasting period. Otherwise looks good. Interested to see how it works for you dude!

[Rypt1]

Wednesday 9/5 - 24 days out - Training Off/Cardio & HIIT

Weight = 176.6lb (a Wednesday low, +0.2 off prep low, will hit 175.x by Friday)

morning cardio
Did 35 minutes on the stepper, 406kcal

Everything continues to move along nicely. Hammies are coming in, very slowly but they are coming in! I'll probably slowly ramp cardio back slightly next week and then start tapering it down as I head into peak week. In terms of diet, For the last week I've done this:

Monday: normal (220g P/200g C/50g F)
Tuesday: normal (220g P/200g C/50g F)
Wednesday: low carb it (250g P/20-40g C/60g F)
Thursday: normal (220g P/200g C/50g F)
Friday: high (210g P/400-600g C/keep fats as low as possible)
Sat & Sunday: low day (260g P/10-20g C/70g F)


Got pre-noon HIIT and posing in just a bit.

[deltpecx]

Monday: normal (220g P/200g C/50g F)
Tuesday: normal (220g P/200g C/50g F)
Wednesday: low carb it (250g P/20-40g C/60g F)
Thursday: normal (220g P/200g C/50g F)
Friday: high (210g P/400-600g C/keep fats as low as possible)
Sat & Sunday: low day (260g P/10-20g C/70g F)

How do you keep the carbs so low 10-20g?
What are you eating to do this?