"I am an athlete not a bodybuilder." - MrCarl's log

[MrCarl.]

04.04.2012
Weight: 172lbs (-6lbs from the start)



Been really really busy with school and feeling quite tired. Had a training match in floorball yesterday so I've played 2 full matches in last 3 days and it's exhausting. ME bench on monday was also a disaster due to fatigue. My muscles were so pumped up and ready to tear the gym apart but my CNS was just OFF. Had a game on sunday and ate about 4400kcal and still felt hungry and craving for more. Giving my body and CNS some much needed rest and doing some streching at home

02.04

ME bench

Barbell bench press
8x110, 6x121, 5x132, 3x143, 5x170, 3x176 (really dissapointed)

Incline DB bench press
2x20x50 (still had some power in me)

SUPERSET:
DB bent over row
2x12x50, 12x55

Cable reverse flys
3x10x18

SUPERSET:
Biceps curls on scott machine
3x10x55

Cable crunch
3x12x215

Not much food talk lately, have been too busy Planning to do another cheesecake maybe this weekend or making some tuna and cottage cheese pie instead. Can't wait to go home in 2 months and get this food porn really started.

[MrCarl.]

06.04.2012
Weight: 170.7lbs (lowest so far and it might be pretty accurate as I don't feel deplted or weak despite having a little runny nose. Weight has stayed quite the same for past week so this big drop is quite reasonable - WHOOOSH!)

Last couple of days have been nightmareish!

Another superb track from my all time fav band!

Always tired and now I am little bit ill Last gym workout was on monday and IF I feel strong I will go to gym tomorrow. Supposedly, there is no weight drop this week due to lack of training (just can't give up eating,haha).



I had some spare time yesterday to think about my training and I though I will give Wendler's 5/3/1 a go for about 3-4 mesocycles as I feel I can progress 5lbs in bench and press, 10lbs in DL and squat even on cut. Any suggestions what type of accessory work should be done or it is my personal preference? Maybe adding some fasted LISS also when approaching to the end of my cut. ( 70% max HR, 140 BPM).
Game plan is good, now I just have to wait and get better!

[MrCarl.]

07.04.2012
Weight: 170.1lbs (lowest so far as the weight keeps dropping when I don't train)

Something to relax to:


If you are a fan of that kind of music, be sure to sub to this guys channel, it's just awsome!

Feeling a lot better, but didn't want to take the risk and go to the gym when I don't feel 100%. Did some light calisthenics to keep my mind healthy.
I am going to start my Wendler 5/3/1 today and decided to do BW exercises for accessory work as my chins, pullups and dips are mad weak. First week on Wendler is going to be messed up as I am going home for the weekend and I can't train. Going to DL and OHP on the same day.
Foodwise I just loved yesterday. Broke my fast with standard food: bowl of oatmeal with butter and 4 eggs sunny side up. Later, I ate 2 tuna pizzas (experimented with tomatoe sauce and t was awsome!) and in the evening ate some superb cheesecake I made.... cutting has never been easier
Last weeks avg. daily cals were 3291kcal and burn est. 3529kcal ( despite training only 3 times, but that included 2 high intensity games)



MONEY SHOT!

[MrCarl.]

LESSON OF THE DAY: DO NOT EVER UNDERESTIMATE THE POWER OF BODYWEIGHT EXERCISES!



08.04.2012
Weight: 170.1 lbs

Felt realy good upon waking up and decided to blast some squats and go to gym. Today was my first day doing Wendler's 5/3/1 and I really liked it! Made me realize I could use it for the rest of my life and only changeing up my additional exercises according to my goals.

WEEK 1
SQUAT DAY

Barbell squat (felt little bit weak after the cold... IRRELEVANT)
Warmup sets + 5x181.5, 5x209, 5x236.5

One leg squats w elevated leg (KILLER SETS!, literaly collapsed after the third set.... but it felt goood!)
20x, 15x, 20x, 20x

Sit-ups
20x, 20x, 20x, 15x

Like one of the most inspirational posters here likes to say: Left gym shaking, sweating and smiling!

Ate another 1/4 of the cheesecake I made PWO and felt awsome! Tomorrow is going to be bench day and to be honest I am pretty scared of doing 75 chin-ups in a singel session. But I am going to do them and it doesn't matter how many sets will be required!

[MrCarl.]

08.04.2012
Weight: 171.2 lbs

Busy day at school and ran the whole day. Had an AMAZING fasted bench workout in the morning. Really loving the 5/3/1 so far. Feeling so tired and sore right now I just want to eat and sleep But NO.... one lecture to go and then CHEESECAKE TIME! Legs are quite sore from yesterdays squat workout, but it feels hell good.



WEEK 1
BENCH DAY

Barbell bench press

Warmup sets, 5x121, 5x137.5, 11x159.5 (BANG, PR!) Thought I could do 8... but 11 is just awsome. Was little bit sore from saturdays push ups and might have managed to do 12.

Chin ups (it was foolish to think that I could do 75 in total... my last max set was 7 in a row. Better start of light to be PROGRESSIVE)
6x, 8x PR!, 5x, 5x, 4x, 4x - 32 in total

Push ups
20x (wide stance), 20x (normal stance), 20x (normal stance) 15x (narrow stance) Going to do more narrow push ups to put emphasis on my tri's.

Snapped a photo after my workout. I wish I could loose all that stubborn fat You can see I am flexing, but non-flex picture is looking quite pleasing also

[dragonman6]

Have had couple of slices chocolate cheesecake daily

my favorite dessert...look sooo good man. in, good luck with your cut!

[MrCarl.]

thanks, cheesecake is a good choice for dessert! The last 7 weeks of my cut are going to be hard, but there is always cheesecake to keep me running

[MITCHAPAL00ZA]

definitely starting to look pretty lean, miring the felt vein...7 more weeks of cutting you say? see how you are looking/feeling in 3-4 more weeks idk if you even need 7...just my opinion. keep on trucking though! Also i neeeeeeed to get a mixer and springform pan to try the protein cheesecake, yours looks awesome.

[MrCarl.]

definitely starting to look pretty lean, miring the felt vein...7 more weeks of cutting you say? see how you are looking/feeling in 3-4 more weeks idk if you even need 7...just my opinion. keep on trucking though! Also i neeeeeeed to get a mixer and springform pan to try the protein cheesecake, yours looks awesome.

thanks mitch, really apprciate it! I will make my decision how long to cut based on next progress pictures as this pic was taken with pump and in epic gym light (vanity shot, hehe)
That's a must! Made a cheesecake on friday and had 1/4 of the cake daily for 4 days. Going home this weekend and my mom insisted me to bake another one as I left her drooling after I showed her pics of the cake.

[MrCarl.]

Last couple of days have been MAD! Got my first exam done and some bis tests, too. Gong home today, but I think it's impossibile to rest there as I have a big upcoming neurology exam Yesterday played floorball and on wednsday lifted in the morning and played soccer in the evening + ran home 2 miles after the game. Sore as hell.

11.04.2012
Weight: 172.9 lbs (been eating too much lately and the deficite isn't so big as I haven't played floorball for a while)

WEEK 1
DL/OHP A

DL

Warmup sets, 5x198, 5x225, 5x253 ( forgot to use mixed over-under grip and just lost my grip could easlily do 7-8)
Overall deadlifts felt weak because I haven't DL'd for ages. DL's used to be my favourite exercise and I think I am going to do massive progress in future.

OHP (again, haven't done for ages)

Warmup sets, 5x94, 5x105, 5x121

Hyperextensions
20x, 20x, 15x, 20x

Dips (used too much momentum and body sway, although nice sets)
20x, 20x 15x, 10x, 10x

Food and dietwise I plan to cycle my carbs more to shcok my body little bit as I never have had under 350g CHO a day in this cut. On most of the days it's 450g.
Had a huge plate of pasta with tomatoe sauce and ground meat. Was really hungry so I forgot to take a pic I PROMISE more food porn!

[MrCarl.]

13.04.2012
Weight: 172.7 ( 2lbs gain is due to increased sodium intake, no harm and still going strong)

Rest day and finally at home. NOT A SINGLE CALORIE WAS COUNTED TODAY! Ate home made pizza and some pike pie with cheese, cream cheese, potatoes and various vegetables.
Don't mind the bad pic quality, didn't bring my camera along. Oh I forgot to mention that one of my passion is photography: 0tt.deviantart.com - check it out!




And washed it down with some quality beer. Good to be home but I don't have any beer glasses for f.... sake!



Going to enjoy a little jog in the beach tomorrow morning, betterhope for a nice weather

[dragonman6]

food is looking good man! enjoy the jog tomorow

[Anthonyxavcx]

Lookin yoked broham keep at it! maybe 3-6 weeks depending on goals.

[MrCarl.]

14.04.2012
Weight: who knows ?!

Today the weather is just utter crappy and didn't want to run with this weather and legs felt quite tired too after last weeks activity. Going to play soccer tomorrow. Went to see a musical (Man of La Mancha) with my familiy and ate lot's of goood food. Just heading out to my class reunion and having some beers with some of my buddies...

And most def. with beer


Introduced my good ol cheesecake to my familiy



With some chocolate

Btw thanks dragonman and anthony, really appriciate it

[dragonman6]

no problem bro! mmmm that cheesecake looks amazing man, so jelaous rightnow. did you make that yourself?

[MrCarl.]

no problem bro! mmmm that cheesecake looks amazing man, so jelaous rightnow. did you make that yourself?

yeap, all by myself. Used a condensated cheesecake recipe and swapped creeme cheese with cottage cheese and the result is amazing. Same macros as in my last cheesecake recipe. Interested in recipe for a 9" pan? Back from class reunion and it was really dissapointing because only 8 of us showed up but first comments were how good I look. Felt good man Haven't seen them for 5 years.

[Anthonyxavcx]

if that was on a 9" pan am intrigued, looks like the perfect consistency, and that's the size i have (AYYOOO - srs though). PM me that if possible xD

[MrCarl.]

Last couple of days have been intense..... only studying 5 exams in 2 weeks. Second one will be today - neurology. Wish me luck! Although managed to squeeze a nice lifting session in, logging it later.

[Anthonyxavcx]

Good luck brah! Don't stress it too hard, it's not brain surgery. Ohhhhh got jokes

[MrCarl.]

16.04.12
Weight: 175.12 lbs (weekend at home I tell ya )

This is the time of the year I love and hate the most. Too much to study but spirng is coming and soon SUMMER! Got my neurology exam B, pretty satisfied to be honest Next exam on friday. Time to kill it! Logging my yesterdays bench workout and some eats from today.

WEEK 2

Bench B

Barbell bench press

Warmup sets, 3x132, 3x143, 9x165 ( PR!)

Chin ups
8x (felt really good and quite easy, might have managed to do more), 5x, 5x, 5x, 4x, 4x 3x - 35 total + 3 reps compared to last week, although one more additional set.

Push ups
20x, 15x ( narrow stance), 20x (shoulder width), 20x (wide stance)

KILLER WORKOUT!

Going to some squats or DL tomorrow.

And some staple eats, but they are good!

Chicken, rice and sour cream on top

Vanilla quark with bananas and berry sauce (chocolate cheerios hidden beneath)

[dragonman6]

summmmerrr sooo soon man! i only got 4-5 weeks left keep it up in in your classes brah, today i feel like i phuckin smoked my math exam

good job on the bench PR....get that 185x9! food lookin good as always

[MrCarl.]

Been so busy that I forgot to log yesterday

18.04.2012
Weight: 172.7lbs ( weight is looking more realistic now)

Nothing really going on besides studying and working out before fasted.

WEEK 2
SQUAT DAY B

Barbell squat
Warmup sets + 3x198, 3x225, 6x253 PR!

One leg squats w elevated leg
5x15

Sit-ups
20x, 20x, 20x, 15x

Killer workout again, but my lower back was little bit sore and stiff so that had an negative efect to squatting.

Been eating the latter (chicken and quark with bananas etc for past few days. Enjoying

[MrCarl.]

19.04.2012
Weight: 171.8lbs

WEEK 2
DL/OHP B

DL

Warmup sets, 3x210, 3x242, 5x270 (damn my DL's suck atm, my PR was 5x310 with nice form)

OHP

Warmup sets, 3x100, 3x115, 6x127

Hanging leg raises
10x, 8x, 8x, 8x - 34 in total

Dips (form was much more better than last week)

20x, 20x 15x, 17x (literaly fell of the dip bars, lol )

Overall a good workout fasted 17hrs.

One thing I have noticed in past few days that my hunger is just constant. Sometimes my hunger pains are killin me despite just eating 2000kcals and with good quantity of fiber in one sitting. Sipping a huge cup of green tea at the moment and it is working. Damn leptine and neuropeptide Y I have the fear of reaching this scary point of any dieter - STALLING. There has been no progress last 2 weeks because I've been in too little def. 100-200kcal only (really illustrative in Fitday) Guess my body adapted after those 2 weeks and is primed to put on fat when I am overeating (that's not gonna happen). Going to shoot for weekly avg. of 3150kcal and with lifting 3x and playing sports 3x a week (3600kcal avg. burn) Any tips? My metabolism surely is slower and if I can't see any progress I am going to drop cals to 3100kcal and re-evaluete.



Pic of the day.... hehe

[dragonman6]

why would you drop the cals to 3100? if i were you i would increase the cals to 4500-5000..then youll forsure start seeing more fat loss.

[MrCarl.]

why would you drop the cals to 3100? if i were you i would increase the cals to 4500-5000..then youll forsure start seeing more fat loss.

not sure if trolling or serious.... been losing with ca 3200kcals and not losing at the moment

[dragonman6]

not sure if trolling or serious.... been losing with ca 3200kcals and not losing at the moment

oh i thought you meant a total weekly deficit of 3200. in that case i would drop it down to about 2600-2700 and see how that goes.

[MrCarl.]

okay, sorry I think this might be too big of a drop. Going to aim ca 3150kcal this week and 3100 next week and see how it goes. Dropping cals by 50 a week will end up me on 2800kcal by the end. Last spring I was avg. 3000kcal with the same activity levels and stalled (although my hormone levels were messed up then and that plays a huge role - read the first post)

[MrCarl.]

20.04.2012
Weight: 171.6lbs

Did my third exam today and it was easy as hell, but couple of questions were wild guesses I made a right decision yesterday not to study and play Age of Empires 2 with my roommate instead! We'll see the result soon. Played floorball first time this week and feeling awsome! I just can't describe how much more complex it is compared to soccer etc. I am so tosted right now and I just want to pass out and enjoy my rest day tomorrow. Well..... rest day that consists of waking up at 9.45 AM and heading to the libary to study sports medicine for 9hrs... fun fun. Only one week and 2 exams left, then I can take some time off and chill. Next week is a start of the "student spring days" - one week of various fun events/concerts/drinking/partying/chilling and enjoying uni. life Going to keep my calories right where they should be. Typical days are going to be 2 homemade pizzas and 300g of cottage cheese and the rest is booze... this will not end well.... HELL YEAH IT WILL! Next 2 weeks are going to be my mental and physical test. If I pass, I will go long way.

BRING IT ON!



And the main dish today: Pasta bolognese with tuna

And my next cheesecake experiment will be chocolate condensated milk cheesecake (+ maybe I'll make a PB topping also).... already drooling

[MrCarl.]

23.04.12
Weight: 171.6 lbs

Had an exam early in the morning and had a good workout afterwards fasted.

WEEK 3

Bench C

Barbell bench press

Warmup sets, 5x132, 3x160, 6x176 ( PR!)

Chin ups
8x, 7x, 5x, 5x, 4x - those sets were with absolutely perfect form and full ROM, really happy with those., 3x - 32 in total (less than last week but I call it a progression as my form was perfect today)

Push ups
20x, 20x ( narrow stance), 20x (shoulder width), 15x (wide stance)

Killer pump afterwards as always

Going to do fasted squats in a few hours.... going to be awsome!

[Anthonyxavcx]

Did some fasted squats myself earlier today, felt awesome. Stay strong brother!