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  1. #1
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Destroying the Pendulum - Mission: Steady Progress

    For those who know me, you are well aware that I went on a bit of a hiatus. Many of life's struggles left me somewhat sidelined for the better part of two years and it has been a frustrating journey on my quest for offseason gains. Not to go into too much detail, I had an emergency appendectomy which sidelined me for just over six weeks, followed by digestive issues which resulted in over a 25 pound loss, much of which was muscle. Lifting was still kept in check, however, my inability to eat and digest food properly really derailed much of my progress. HOWEVER, things have been getting much better, and though I still suffer from gastritis (which may be chronic), I have more good days than bad, and have put on much of the muscle I lost during the crazy journey. As you can see, my life lately has been like a pendulum; but I'm looking to break that. I WILL break that. So, onto the good news...

    I have decided to start a new journal (obviously) to keep track of my progress. Much of what I missed was the great amount of support from my fellow bb.com members. I don't have many fitness savvy friends, so it's wonderful to have the support of like-minded individuals. This log should be filled with geeky stuff, wild antics, food porn, and (hopefully) loads of progress.

    Now, onto the details:

    Current Macros
    67/375/200 - f/c/p

    Physique
    I'm sitting at 163lbs (on my new scale, which would be roughly 170 on the scale I used for my last prep!) so I would put myself at about 15lbs over shredded.

    Goals
    No competitive goals as of now. I just want to improve my lifts and build some quality lean mass!

    So, that's it, folks! I encourage you all to join my journey to tapping my natural potential.
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501

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  2. #2
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W2, D3

    Bench
    100x5
    120x5
    145x3
    170x3
    195x3
    215x3+ = 7

    OHP
    95x10
    100x10
    100x10
    100x10
    95x10

    Cable Rows (was supposed to be DB Rows)
    5x10

    OH 1-arm DB Tricep Ext
    30x10
    30x12
    30x10

    Misc.
    A pretty decent workout overall. I have been dealing with some lower back issues and things still don't feel 100%. It doesn't bother me when lifting, and I've been very careful to avoid doing anything idiotic. Hopefully when my deload comes up in a little over a week, it will be back to 100%!

    Taking the day off tomorrow to take my Mom to the Museum of Science and Industry downtown. She hasn't been there since I was a little guy, and I think she'll enjoy the trip. I'm looking forward to it!
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

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  3. #3
    Doozy IK9's Avatar
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    1st
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  4. #4
    Banned The Solution's Avatar
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    here we go!!!
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  5. #5
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by IK9 View Post
    1st
    Yeeeeahhh!! Glad to have you, Inna!

    Originally Posted by The Solution View Post
    here we go!!!
    Chef Bob up in the house!
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  6. #6
    Registered User jaredmus's Avatar
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    The Original Macro Man, at least one of first guys I saw use macros on this board. Good stuff man GET AFTER IT
    Trying to improve day in and day out.

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    My instagram-- JaredBB22
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  7. #7
    Registered User mhilliard44's Avatar
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    IN for this!

    All aboard the gain train, letss gooooo!!
    2015 NANBF Pittsburgh Overall Champion
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  8. #8
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by jaredmus View Post
    The Original Macro Man, at least one of first guys I saw use macros on this board. Good stuff man GET AFTER IT
    I was taught well by my old coach, Eric Helms .

    Glad to have you along!

    Originally Posted by mhilliard44 View Post
    IN for this!

    All aboard the gain train, letss gooooo!!
    Welcome, my friend.

    Time to get this gain train chugging full steam!
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

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  9. #9
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Aww yeah. In!

    How was the museum?
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  10. #10
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W2, D3

    Squat
    110x5
    140x5
    165x3
    195x3
    220x3 - add belt
    250x3+ = 4 - could have gotten a couple more, but back is still not right.

    Sumo Deadlift
    235x10 (5 sets)

    Leg Curls
    5x10

    Seated Alternating DB Curls
    25'sx15
    30'sx10
    30'sx8

    Misc.
    Got up fairly early and took my Mom to the museum. We had a good time! She doesn't move around very well (COPD and nerve damage in her legs from a car accident) so I pushed her around in a wheelchair. It was my cardio for the week . We got home at an early enough time, so instead of hitting this workout tomorrow, I decided to get it in today, which is the day I would normally hit squats. I'm more of an earlier in the day lifter, but I got it in. Back is still weird. I'm going to see how next week goes and how I feel after the deload. I may have to figure out some programming to work with higher volume and lower loads/intensities. I really hope this isn't the case, as my original plan was to run 5/3/1 for all it's worth.

    Chocolate Overnight Oats with Chocolate Cheerios and Melted Pb

    Originally Posted by jpfaherty View Post
    Aww yeah. In!

    How was the museum?
    Cupcake masta up in here!

    It was awesome .
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

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  11. #11
    Self proclaimed sorcerer Bnizzle163's Avatar
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    So, I took the entire weekend off in hopes to aid in the healing of my back. It still feels about the same lol. I did a lot of mobility work and foam rolling, but it only moderately helped. Also, I decided I am going to work on bringing my Youtube channel back. I am kicking it off with a flexible dieting/vlogging series titled 'The Monday Munchies'. I plan to release a video every Monday, and each episode, during the intro, I am going to share something about myself that is either A.) Unknown to most, B.) Embarrassing, C.) Interesting, or D.) All of the above. So, look for that video to pop up here sometime tomorrow, and I would appreciate if you guys would follow or subscribe to the channel .
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

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  12. #12
    Banned The Solution's Avatar
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    in..
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  13. #13
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W3, D1

    Seated OHP - See Misc.
    45x10
    65x12
    85x10
    95x10
    115x6 (4 sets)

    Bench
    155x10
    160x10 (4 sets)

    Chins
    bwx11
    bwx10 (4 sets) REP PR! lol

    Seated Plate Laterals
    15x20
    15x15
    15x15

    Misc.
    Back was feeling pretty sore/tight today so I played it safe and did my OHP seated. I lightened the load a lot and just tried to get some volume in; I'm going to do some instinctive training until my back is 100% and then get back to following 5/3/1 to the T. Better safe than sorry!

    Youtube vid had an error, so it is currently uploading as I type this. Hopefully it will be done by midnight lol.

    Tomorrow is supposed to be deadlift day, but I have a feeling I will just be getting in some bw stuff and mobility work. We'll see how I feel in the AM!

    Raspberry Vanilla Proats with Pumpkin Spice PB and Dark Chocolate
    Last edited by Bnizzle163; 01-26-2015 at 07:41 PM.
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  14. #14
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Please show your support and subscribe!

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  15. #15
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W3, D2

    Sumo Deadlift
    135x3
    160x5
    200x5
    235x3
    295x5
    335x3
    375x1+ = 1

    Pause Squats
    135x10 (5 sets)

    Calf work
    4 sets

    Planks

    Misc.
    My back felt absolutely amazing this morning! I took it easy on deads and hit all my prescribed reps (though I could have easily gotten 4+ on the top set). Instead of squats with a normal tempo, I dropped the weight substantially and just hit some paused squats. It felt good!

    Pumpkin loaf with chocolate sludge, melted pb + dcd, choc chips, bananas, oreos and c&c cereal
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  16. #16
    Banned The Solution's Avatar
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    Loafs.... so epic.
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  17. #17
    Prep Coach NaturalPursuit's Avatar
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    F#$KIN in bro! Your loaves are some of the best I've seen!
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  18. #18
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by The Solution View Post
    Loafs.... so epic.
    Love them loaves .

    Originally Posted by NaturalPursuit View Post
    F#$KIN in bro! Your loaves are some of the best I've seen!
    Glad to have ya, dude! I got that recipe from Bob, and worked hard to achieve loaf mastery lol.
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  19. #19
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Still eating that junk food brah? u gonna get fat..
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  20. #20
    Doozy IK9's Avatar
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    Ima watch your YouTube channel brah
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  21. #21
    Registered User phillysteak's Avatar
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    In!! Catching up now
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  22. #22
    Registered User jaredmus's Avatar
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    the pictures and loafs are back
    Trying to improve day in and day out.

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  23. #23
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W3, D3

    Bench
    100x5
    120x5
    145x3
    180x5
    205x3
    230x1+ = 4

    Seated OHDB Press 3:2:3
    40'sx15 (3 sets)

    Seated Plate Laterals (pause at top)
    10'sx20
    15'sx15
    15'sx15

    Cable Rows
    1x12
    4x10

    Seated 1-arm DB Extensions
    30'sx15
    30'sx15
    30'sx11
    25'sx12

    Misc.
    Just threw in some pump work after my main movement. Could have gotten 5 on bench, but still taking it easy as the back heals. I am not used to doing tempo work, so my shoulders were on fire! Felt good

    Eggs + Pumpkin Blueberry Pancakes
    Originally Posted by jpfaherty View Post
    Still eating that junk food brah? u gonna get fat..
    Time to get fatz

    Originally Posted by IK9 View Post
    Ima watch your YouTube channel brah
    Heck yeah. Hit that subscribe button, too. Plenty more to come!

    Originally Posted by phillysteak View Post
    In!! Catching up now
    Glad to have ya, homey.

    Originally Posted by jaredmus View Post
    the pictures and loafs are back
    You know it .
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  24. #24
    Registered User mhilliard44's Avatar
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    Sooooo much food porn. I might have to stay out of this thread for awhile lol. Proats are good though! That's my normal breakfast. Might have to attempt a loaf some refeed day though, that's pretty darn tempting.
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    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 (ish) C4, W3, D4

    Squats
    45x5
    110x5
    140x5
    165x3
    210x5 (4 sets)

    RDL's - slow and controlled
    135x10 (4 sets)

    DB Walking Lunges
    25'sx30 steps (3 sets)

    Seated Incline DB Curls
    25'sx16
    30'sx9
    30'sx9
    25'sx10

    Calf Raises ss w/BB Curls
    1x20 / 45x12
    1x15 / 45x12

    Misc.
    Back didn't hurt, but felt tight as weight was going up on squats. Instead of moving to 235 for 3 and 265 for a 1+ set, I just got some volume work in. I also swapped regular deads for RDL's and used a very slow tempo. It didn't bother my back in the least. I haven't done lunges in quite some time, so those suckers burned! I'm pretty sore today, too.

    I threw in some extra pump work at the end for the lulz .

    Grilled chicken, rice, bean and potato burrito, broccoli, and choco pb pop tart
    Originally Posted by mhilliard44 View Post
    Sooooo much food porn. I might have to stay out of this thread for awhile lol. Proats are good though! That's my normal breakfast. Might have to attempt a loaf some refeed day though, that's pretty darn tempting.
    My journals have proven to be hazardous to preppers in the past lol. I love proats myself. One of my favorite, quick and easy meals!
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    New video up, guys. Please comment/like/subscribe .

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  27. #27
    Doozy IK9's Avatar
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    Lol at your embarrassing story.. Brutal! I like watching your videos.. Gives me ideas of what to eat
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    Registered User jaredmus's Avatar
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    Love the video showing the eats! Next time you do proats, throw in Crispy M&M's I just did it tonight
    Trying to improve day in and day out.

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  29. #29
    Self proclaimed sorcerer Bnizzle163's Avatar
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    5/3/1 C4, W4, D1 - Deload

    OHP
    60x5
    75x5
    90x5

    Bench
    115x10 (4 sets)

    Plate Loaded Lat Pulldown
    120x8 (4 sets)
    70x15

    Seated Plate Laterals
    15x12 (4 sets)

    5/3/1 C4, W4, D2 - Deload

    Sumo Deadlifts
    135x4
    160x5
    200x5
    235x5

    Tempo Squats 3:3:2
    45x5
    135x10
    155x10
    155x10
    155x10
    135x8 - 5 second pause

    Bent Over Fly
    10lb platesx12 (3 sets)

    Misc.
    Everything was feeling great, but this week was a scheduled deload so I treated it as such. I got a bit of pump work in, which felt great. After watching a video of Mark Bell talking about varying tempo, especially on squats, when training to increase strength, it made a lot of sense. I really worked on nailing down form on squats today, and since my back is still healing I figure it's as good a time as any. Everything felt great, but I'm looking forward to some heavier training in the weeks to come .

    Chocolate proats + bananas with brownies, and a pumpkin pie pop tart
    Originally Posted by IK9 View Post
    Lol at your embarrassing story.. Brutal! I like watching your videos.. Gives me ideas of what to eat
    Stay tuned, there will be a new embarrassing story every week!

    Originally Posted by jaredmus View Post
    Love the video showing the eats! Next time you do proats, throw in Crispy M&M's I just did it tonight
    Grabbed a pack today because of you. I'll be giving them a whirl in proats soon .
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  30. #30
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    I only got 1 gingerbread left from the seasonal
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