No Fancy Titles: red_cat's 2013 Prep Log

[red_cat]

12/21/12

Weight: 219.6

Chest/Biceps/Delts Hypertrophy

Flat DB Press - 85x12; 90x10, 8
HS Incline (per side) - 80x12; 90x10, 8
Bi-Axial Chest Press - 120x15, 12
Incline Cable Flys - 35x17; 40x16
DB Curls - 40x12, 12; 45x8
Cable Concentration Curls - 35x15; 45x12
1-Arm Standing Preacher Curls - 20x20; 22.5x15
HS Front Shoulder Press - 70x12; 80x9, 9
Seated DB Side Raise - 20x15; 25x12
Smith Machine Upright Rows - 50x20; 60x18



Thoughts: Okay day at the gym. Some lifts went up...some stayed the same. At least none of them went down! My shoulders, especially rear delts, weren't very happy with me today...that may account for the lack of progress on chest lifts. Weight holding steady. Might see a little bump tomorrow from today's re-feed.

Also, anyone have some different ideas for re-feed foods? I've got some Pop Tarts (duh) and Skinny Cow ice cream sandwiches, oats, lots of brown rice and some sweet potatoes right now...

[red_cat]

12/22/12

Weight: 219.4

Lower Body Hypertrophy

Speeds Squat - 185x5, 5, 5; 225x3, 3, 3
Hack Squats - 320x10, 10; 360x6
Leg Press - 540x15; 630x15
Extensions - 120x20; 120x15
DB RDL - 70x12; 85x10, 10
Single Leg Curls - 30x15; 35x15
Seated Curl - 115x16, 16

12/23/12

Weight: 219.2

Back/Triceps

Pullups - 12, 12, 8
BB Rows - 185x12; 205x9, 9
HS Rows - 145x12; 155x10
Seated Rows - 135x15; 150x15; 165x12
HS Pulldowns - 70x20; 80x 15
EZ Bar Pushdowns - 70x12; 80x12, 12
Skullcrushers - 80x15, 15
Dip Machine - 185x20; 195x15
+10 min Posing Practice

12/24/12

Weight: 220.2 (wtf!?!)

HIIT Cardio

Thoughts: Great couple of days at the gym moving some weight around. I was thinking into the future and figured that I should switch my leg days with power moving to Wednesday. That way I'm not stuck if I'm traveling and can't find a squat rack. Today is just some HIIT cardio.

Not really sure why my weight shot up a pound today. I'm thinking I might drop calories just a little bit the day after Christmas. I know I want this cut to be slow...but maybe just a little faster that it's moving right now. lol

[Ccm644]

Merry Christmas

Have a great time with everyone

Enjoy it

[red_cat]

12/25/12

Weight: 220.2

Upper Body Power with Assorted Machines and DBs up to 50 lbs.

12/26/12

Weight: 219.2 (!?!?)

Lower Body Power

Squats - 275x5; 315x5; 335x5
Hack Squats - 320x8; 360x7
Extensions - 190x12; 220x7
RDL - 275x8; 295x6; 315x5
Lying Ham Curl - 110x10; 125x7+1 Partial
Standing Calf Raise (Slow TUT Reps) - 185x5.....Regular reps - 185x13, 12, 10



Thoughts: Had a nice Christmas with the fam and enjoyed all the traditional holiday meals while still hitting my macros pretty decently. Total calories were within +/- 50 kcal and other macros were within a few grams. I figure that's pretty good for my first time dieting over the holidays! The gym was closed yesterday, but our apartment complex has a small workout room and I made due with the very limited resources it had.

Really wanted 335x5 on squats tonight so I took bigger jumps in weight instead of keeping the numbers closer together. Everything felt pretty solid until calf raises. My arches have been sore all day (happens sometimes when it gets REALLY cold) and just weren't having anything to do with my slow ass TUT reps. They felt okay with regular speed reps, thus the change. The day off tomorrow will be nice for them and I'll probably soak them in the tub for a while tonight.

New macros on low days are 310p/451c/90f = 3854 kcal. Very small adjustment. I took a couple glasses of milk out right before bed. We'll see what that does!

Merry Christmas

Have a great time with everyone

Enjoy it

Thanks, man! Hope yours was merry as well!

[NaturalPursuit]

Glad to hear you enjoyed christmas! STRONG lower body work!!!

[red_cat]

12/28/12

Weight: 218.2 (bought a new scale)

Chest/Biceps/Delts Hypertrophy

Flat DB Press - 80x12; 90x10, 95x8
HS Incline (per side) - 80x12; 90x10, 8
Bi-Axial Chest Press - 120x15, 12
Incline Cable Flys - 35x20; 40x16
DB Curls - 40x12; 45x12; 50x8
Cable Concentration Curls - 35x15; 45x13
High Cable Curls - 20x20; 30x22
HS Front Shoulder Press - 70x12; 80x10, 8
Machine Side Raise - 105x15; 110x10
Smith Machine Upright Rows - 60x20; 70x15
7 sets of ab work

Thoughts: Kind of frustrated at the seemingly random progress with weight loss. It's up. It's down. In general, it has trended down for the past week, and I'm sure the whole IIFYM approach to dieting has something to do with fluctuations (different sodium levels, etc). It's just different than what I'm used to. I see little bits of progress in the mirror, so that's good. I have to remember that this is not my last prep. I has quick results, lost 40 pounds in 16 weeks, but I paid for it. This is a much more gradual process and that's a good thing.

[red_cat]

12/29/12

Weight: 219.2 (super high sodium yesterday)

Hypertrohpy Legs

Speed Squat - 185x5, 5; 205x5, 5; 225x3
Hack Squats - 270x12; 290x12; 320x8
Leg Press - 590x15; 680x13
Extensions - 120x20; 130x15
DB RDL - 75x12; 85x10, 11
Single Leg Curls - 35x15; 40x15
Seated Curl - 115x19; 120x15
Standing Calf Raise/Plate Raise/Sh*t Squat Raise - Didn't even keep tack of reps...used 175# on standing raises

Thoughts: So, after going back and looking at the relationship between my weight and the (approximate) amount of sodium I consumed the previous day, there's definitely a correlation. Proof: I had my highest sodium day yesterday (mostly concentrated at night) and woke up a pound heavier. Bingo! Yahtzee! Not worried any more. Another solid leg day in the books. Really hope I can keep a good bit of the size I added this past off-season as I feel like my hamstrings have come a long way and quads have kept up comparatively.

[red_cat]

Pic Update: 20 Weeks Out...less flattering lighting than when I shot my first posing video. Had to edit the pics a little to get to contrast and such right.

Weighed in at 219.2 this morning; steady from yesterday and steady from a week ago. Moved a couple things in the diet again and we'll see what happens.

[red_cat]

[andyboi]

YES! So in on this one, mate.

Just saw all your progress shots. Maaaan you get in nasty condition and you have put on some filthy size over the years. Absolute props! Lezzgo!

[red_cat]

12/31/12

Weight: 217.2

HIIT and Abs
5 min Ellipitical, 10 min jump rope intervals, 5 min Elliptical
6 sets weighted abs, 3 sets Swiss Ball crunches

Get in, get out, get on with the day!

YES! So in on this one, mate.

Just saw all your progress shots. Maaaan you get in nasty condition and you have put on some filthy size over the years. Absolute props! Lezzgo!

Andy!! Glad you're on board!! I've missed seeing you around as much...such a positive force in this section.

[red_cat]

01/01/2013

Weight: 216.8 (new low)

Upper Body Power
Incline BB - 190x5; 210x5; 230x4
BB Row - 235x5; 255x5; 275x4
Weighted Dips - 40x9; 50x6 1/2
Weighted Pullups - 45x7, 7
DB Rows - 120x10; 130x6
DB Shoulder Press 50x12; 60x10; 70x7
EX Bar Curls - 90x10; 100x8, 7
Close Grip Bench - 165x10; 175x8, 8

Thoughts: Now we've got things moving in the right direction!!! That sharp drop yesterday kinda freaked me out, but it was just some water weight. Glad things are moving again. Some of my friends are telling me I won't need to get below 200 lbs, but I disagree. My low weight was 189 lbs last time and I wasn't anywhere close to the proper condition. Even with the muscle I've added this year, I figure I'll still need to be in the 190's to be close to the look I want to accomplish.

Did a lot of reading yesterday, mostly stuff written by Layne. I realized that I should be counting my BCAAs towards my daily requirements/total calories. I also decided to try Layne's method of using BCAAs in between meals, so I'll be taking about 30g of BCAAs in each day. I don't think it will have a profound effect on what I'm doing, but any little advantage counts.

[Ccm644]

Nice progress pictures!

Well done on your prep low too

I didnt know BCAA had calories, i got some for christmas have not started yet but when i do i will remember this, thanks

[red_cat]

Nice progress pictures!

Well done on your prep low too

I didnt know BCAA had calories, i got some for christmas have not started yet but when i do i will remember this, thanks

Thanks, man!! Yeah, apparently the FDA won't let companies count free form proteins as calories. Kinda silly since they're still 4 calories per gram like any other protein.

[DJaRiHardstyle]

I'm on board man, I'm prepping for my first ever show and I need some inspiration, so definitely following this!

[Chinchi07]

Did a lot of reading yesterday, mostly stuff written by Layne. I realized that I should be counting my BCAAs towards my daily requirements/total calories. I also decided to try Layne's method of using BCAAs in [etween meals, so I'll be taking about 30g of BCAAs in each day. I don't think it will have a profound effect on what I'm doing, but any little advantage counts.

.

Why does he recommend taking BCAA's between meals? I currently just take them during my workouts... Just curious. Thanks!

[red_cat]

I'm on board man, I'm prepping for my first ever show and I need some inspiration, so definitely following this!

Nice, man! First show is always a fun experience. Have you got a log going?

.

Why does he recommend taking BCAA's between meals? I currently just take them during my workouts... Just curious. Thanks!

This PDF does a way better job of explaining things than I could

http://www.biolayne.com/wp-content/u...-Tech-2008.pdf

[musclemass22]

Looking good Wade! You look thicker than when I saw you in KC late Summer and leaning up nicely. As far as BCAA's, I don't count mine simply because it is not a variable for me. I take the same amount every single day through prep. Same with crystal light. I use the same amount every day so I don't track it. Makes it easy that way. Keep grinding away buddy!

[red_cat]

01/02/13

Weight: 217.4

Lower Body Power

Deadlift - 315x5; 355x5; 385x5
Hack Squat - 270x10; 320x10
Extensions
DB Lunges - 40x10, 8
Lying Leg Curl
TUT Calves

Thoughts: Great leg day today. I'm only doing deads every 4th week since it's so out of balance with my squat, so I really look forward to deadlift weeks.

I'm leaving tomorrow for a big conference out in Washington DC, so I probably won't post a ton over the next few days. Just gonna focus on hitting my macros as best I can and training well enough that I stay on pace!

Looking good Wade! You look thicker than when I saw you in KC late Summer and leaning up nicely. As far as BCAA's, I don't count mine simply because it is not a variable for me. I take the same amount every single day through prep. Same with crystal light. I use the same amount every day so I don't track it. Makes it easy that way. Keep grinding away buddy!

Thanks, Brian! I figure I can never get TOO thick since I was scrawny for so long. lol

[offroadatv200]

In for this!

Looking great for so far out!

[Chinchi07]

This PDF does a way better job of explaining things than I could

http://www.biolayne.com/wp-content/u...-Tech-2008.pdf

Thanks for sharing this!

[red_cat]

01/07/13

Weight: 219 (yikes...)

HIIT Cardio & Abs

6 min warm-up, 8 straight intervals, 6 min cool down
7 sets weighted abs

Thoughts: I'm back! Had a fun time at the conference and presented well. Didn't have a lot of people show up to my clinic, but that's okay. I'll have many more in the future. I stayed on diet pretty well while on the east coast. I had my re-feed like normal and hit my macros almost perfectly on the other two days. Thankfully I was very close to a Wal-Mart and could run over whenever I needed something. I had A LOT of sodium while I was on the trip and the plane rides made me feel pretty rough, so I'm not expecting any major weight loss for the next couple days. The progress is still there in the mirror, though, and that's what counts. I figure these next few days are just about getting back into my routine and letting my body readjust.

[red_cat]

In for this!

Looking great for so far out!

Thanks, man! Nice to have your support.

Thanks for sharing this!

Glad to help when I can!

[adknows]

01/02/13

Weight: 217.4

Lower Body Power

Deadlift - 315x5; 355x5; 385x5
Hack Squat - 270x10; 320x10
Extensions
DB Lunges - 40x10, 8
Lying Leg Curl
TUT Calves

Thoughts: Great leg day today. I'm only doing deads every 4th week since it's so out of balance with my squat, so I really look forward to deadlift weeks.

I'm leaving tomorrow for a big conference out in Washington DC, so I probably won't post a ton over the next few days. Just gonna focus on hitting my macros as best I can and training well enough that I stay on pace!



Thanks, Brian! I figure I can never get TOO thick since I was scrawny for so long. lol

This may be a noob question but what are you referring to by "out of balance with my squat" ?

[Ccm644]

Glad the conference went well

I'm sure your weight will be back down before you know it

Keep training hard

[red_cat]

This may be a noob question but what are you referring to by "out of balance with my squat" ?

My max deadlift is around 450# but my squat is under 400#. I'm just trying to get those numbers closer together by squatting more and only deadlifting enough to maintain where I'm at.

Glad the conference went well

I'm sure your weight will be back down before you know it

Keep training hard

Yep! Couple of quick drops and I'm back down to my prep low this morning! Been busy getting back into the swing of things, so hopefully a full update tonight.

[red_cat]

01/09/12

Weight: 216.8 lbs (back down to where it was before my conference)

Power Upper Body

BB Row - 240x5; 260x5; 275x5
Pullups - 45x8, 7
DB Row - 120x10; 130x7
BB Incline - 190x5; 225x3; 235x3
Dips - 45x9, 7
DB Shoulder Press - 60x10; 70x6, 6
EZ Bar Curl - 90x10; 100x9, 7
Close Grip Bench - 165x10; 175x9; 185x6

Thoughts: In general, feeling pretty good this week. I like the 5 meal schedule a lot more than the 6 meal schedule. Lots less hassle and I'm not always having to drop what I'm doing to eat again. Lots of quad progress so far in this prep. That's right in line with how things went last time. I can already see better definition after just a few weeks. Upper body is slow, but abs are starting to come in a little more each week.

[demonwareltd]

Great work so far and enjoyed your last several updates. Always takes a bit more effort when traveling for work but you seem to have managed it nicely!

[red_cat]

1/11/13

Weight: 215.8

Lower Body Hypertrophy

Leg Extension - 120x20; 130x16; 140x14
BB Squat - 185x12; 205x11; 225x11
Hack Squat - 270x12; 290x10
Leg Press - 590x15; 680x12
DB RDL - 75x12; 85x12; 90x10
Single Leg Curl - 40x15; 50x12
Seated Leg Curl/Standing Calf Raise/Plate Raise/Sh*t Squat Raise - 115/175x20/15/FAIL/FAIL; 120/190x15/13/FAIL/FAIL

Thoughts: Been fighting a sore throat the past couple of days. Add to that, I had a "straw that broke the camel's back" moment yesterday morning. I annihilated my leg workout, but I'm paying for it this morning. Weight has kind of been up and down as I'm just trying to get fluids in as much as I can. Thought about taking today off, but we'll see. I'm at least waiting until the afternoon to train to see if I feel better.

[red_cat]

Great work so far and enjoyed your last several updates. Always takes a bit more effort when traveling for work but you seem to have managed it nicely!

Thanks, Stan! I've got a couple more trips in February, but I feel like I'll be able to handle them just fine. Thankfully I'll still be at least 12 weeks out and that's plenty of time to correct if anything goes wrong.