Brad's Throw It Up and See What Sticks Journal

[bradandblake]

Those yates rows just continue to astound me.

Good luck with the legs today.....take some sugarz with you!

Thanks man. I forgot the sugars! The workout was really tough. Legs always seem to lose a lot when I cut. Just couldn't muster the sets out. Very frustrating.

New cycle low weight this morning though 201.8 The cuts moving along now. Damned cardio.

Last nights leg workout

Barbell Squat 135x10, 185x10, 215x15, 255x12, 275x10, 295x6 (legs were shaking!)

(intra-set shoulder press for 70 lbs x 10 reps)
Leg Press 360x20x3
Seated Leg Curl 120x15x3
Thigh Adductor 110x20x3

15 sets, 45 minutes.

[DocJekyll]

Ya, but still great work. Lower food, lower weight and you added the cardio back in. Bound to happen' but great to see the scale starting to move in the right direction! Feedback looks to be positive!

[bradandblake]

Yeah well booo. I don't like it. :P

[DocJekyll]

Yeah well booo. I don't like it. :P

ha, well i like i said before - even you cant have your cake and eat it too!

[bradandblake]

ha, well i like i said before - even you cant have your cake and eat it too!

That's not what my momma says!

[bradandblake]

So I'm trying something...

Cold packs on my abs.

http://www.mensjournal.com/health-fi...-loss-20140226

http://www.jci.org/articles/view/68993

[raynerd]

Good to see the scale moving for you Brad. Interesting article on brown fats, always knew about the prevalence of it in newborns but nothing in adults.
Solid leg workout, cardio (from what I remember...barely) always took away from my leg strength. This is why I abandoned it altogether
Nah, just lazy lol

[bradandblake]

Hahah thanks Shawn. Yep agree leg strength does seem to go with cardio! But if I don't do it, the scale doesn't move! *** it never fails.

Tonights w/o

Smith Machine Overhead Shoulder Press 95x20, 185x8, 215x8, 235x7 w/drops 205x5, 135x9
Barbell Bench Press 135x20, 185x5, 225x5, 275x5, 295x4 PR? w/drop 225x10
Machine Lateral Raise 150x10, 130x12, 130x12 w/drop 90x10
Dumbbell Flyes 60x15, 70x12, 80x8
Triceps Pushdown - V-Bar Attachment 220x15, 250x8, 250x8

18 sets, 1 hr. I was completely determined to have a PR day on bench since I haven't really been pushing it so hard lately, so I went as heavy as I could go and still attempt 5 reps. I might have had 5 but the shoulder was yelling at me to stop so I stopped at 4 at 295. I'm good with that.

[bradandblake]

Last couple days I took off from the gym. Body was achy. Almost flu like. Kept calories relatively low and relaxed. New low weight this morning at 199.8

I will be trying to keep calories at maintenance or so this week, approximately 3500/day.

[bradandblake]

I just knew that the last couple of days were going to get me. Sub 200 on the scale (199.8), a few pounds of serious weight loss, not just water in one week is too much, IMO. It showed in the gym. Strength was just gone. Very annoyed to say the least.

Deadlift 225x7, 315x3, 405x3, 455x3, 495x1 (last week got 3)
Leg Press 360x20x3 w/super set Prowler push 40y x3
Box Jumps 10x3 w/super set Farmers walk 180lbs x 80y x3 w/super set leg press calf raise 270x30

Productive in the volume, but strength wasn't there. Will be going more maintenance level this week so I can recover.

[mirroroferised]

Last couple days I took off from the gym. Body was achy. Almost flu like. Kept calories relatively low and relaxed. New low weight this morning at 199.8

I will be trying to keep calories at maintenance or so this week, approximately 3500/day.

Sucks man and you're right it probably played a huge part in today as well. Hope you're feeling better. My oldest is sick with the flu right now and I'm keeping my fingers crossed it doesn't hit the rest of it.

[DocJekyll]

Sorry about the strength buddy. Hope your feeling better.

At least the scale moved......

[bradandblake]

Sorry about the strength buddy. Hope your feeling better.

At least the scale moved......

I am better. Still just body fatigue. I don't really think it was much of a diet thing, more of I might have caught some minor bug. Its not common for my whole body to be sore.

Yeah, I'm leaning out for sure.

Tested with calipers again this morning and it came back at 10.9%

This was interesting. Tells me your level of bodyfat isn't as accurate using conventional methods.

[bradandblake]

Weight bounce, up to 201.6 About right for this time of the week. I usually fluctuate about 2-3 pounds up during the week. Last nights workout was tough. Still recovering from the strength loss and flu like symptoms.

Seated Dumbbell Press 60x15, 70x15x3
Barbell Bench Press 135x20, 205x15, 205x14, 205x10 (dropped a lot of reps)
Seated Side Lateral Raise 40x15x3
Triceps Pushdown - Rope Attachment 140x15x3
Smith Machine Incline Bench Press 190x15, 190x15, 190x12
Front Dumbbell Raise 45x15x2

19 sets, 1 hr. Still slowly chugging along.

Took a pic with my oldest last night. He hasn't been to the gym with us lately. Proud of this kiddo!

[bradandblake]

Sucks man and you're right it probably played a huge part in today as well. Hope you're feeling better. My oldest is sick with the flu right now and I'm keeping my fingers crossed it doesn't hit the rest of it.

I hope he gets better quick! A house full of sick is horrible. With the amount of kids that come in and out of this house its surprising I'm not dealing with this more often.

[raynerd]

Strong work still Brad with feeling junky. Sounds like the cut is going well despite the temporary setback and a pull at 5pps is of course still very impressive and some strong pressing as well!
Hope you are back to 100%_

[bradandblake]

Strong work still Brad with feeling junky. Sounds like the cut is going well despite the temporary setback and a pull at 5pps is of course still very impressive and some strong pressing as well!
Hope you are back to 100%_

Thanks man! Felt better yesterday setting a new row PR!

Yesterdays workout

Bent Over Barbell Row 135x20, 225x12, 315x8, 315x8, 315x10 PR w/drop 225x20
Barbell Shrug 325x10x3
Wide-Grip Lat Pulldown 190x10, 190x10, 190x10 w/drop 140x10
V-Bar Pulldown 160x10, 160x10, 160x10 w/drop 120x10
Cable Rope Rear-Delt Rows 230x12x3

Various biceps...

Big jump in weight last night to 202.8, but expected after 550+ carbs. Maintenance this week, so I should float around 202-203.

[DocJekyll]

This looks like a mediocre session to me.......


Seated Dumbbell Press 60x15, 70x15x3
Barbell Bench Press 135x20, 205x15, 205x14, 205x10 (dropped a lot of reps)
Seated Side Lateral Raise 40x15x3
Triceps Pushdown - Rope Attachment 140x15x3
Smith Machine Incline Bench Press 190x15, 190x15, 190x12
Front Dumbbell Raise 45x15x2

.......... yeah right!

Thanks man! Felt better yesterday setting a new row PR!

Yesterdays workout

Bent Over Barbell Row 135x20, 225x12, 315x8, 315x8, 315x10 PR w/drop 225x20
Barbell Shrug 325x10x3
Wide-Grip Lat Pulldown 190x10, 190x10, 190x10 w/drop 140x10
V-Bar Pulldown 160x10, 160x10, 160x10 w/drop 120x10
Cable Rope Rear-Delt Rows 230x12x3

Various biceps...

Big jump in weight last night to 202.8, but expected after 550+ carbs. Maintenance this week, so I should float around 202-203.

then does 315 x 10 for a PR on them row things! WTF bro - strong! Glad you're feeling better.


Kid definitely gets his good looks from mom!

[raynerd]

Damn strong row PR Brad! Mirin hard!

[mirroroferised]

Congratz on that row pr man. Really like that pic of you and your son as well. Hopefully I'll be posting some of those in a few years as well

[bradandblake]

This looks like a mediocre session to me.......

.......... yeah right!

then does 315 x 10 for a PR on them row things! WTF bro - strong! Glad you're feeling better.

Kid definitely gets his good looks from mom!

Thanks man! Yes, I get it I'm a drama queen. Ha! And he does. He gets all the girls, much more than I ever did for sure.

Damn strong row PR Brad! Mirin hard!

Thanks man! It felt good so I said, WTF not.

Congratz on that row pr man. Really like that pic of you and your son as well. Hopefully I'll be posting some of those in a few years as well

Thank ya! Great kid with an awesome heart too. Couldn't be more proud. Now if I could just get him to stick to coming to the gym! Gym with your kids is the best!


Morning weight 201.8, average creeping down. Good number.

Last nights workouts

3 mile walk/run for 40 minutes, 475 calories

Squats 135x5, 205x3, 275x3, 305x3, 325x3, 365x3 (strength test...maybe had one more), 225x16
Leg Press 360x25, 450x20, 540x16
Seated Leg Curl 120x15x3
Stiff-Legged Barbell Deadlift 100x20x3 (slow stretching, about to start sprints again, time to prime the buttocks/hams)

16 sets, 45 minutes

A good, not great session. I'm really trying to just keep what I got. Feels like strength has recovered from the weekend bug. Today will be chest/shoulders.

[DocJekyll]

nice leg day. your strength seems to be holding fairly well. I like that idea of the SLDL stretch - may have to steal that one!
Glad your feeling better - makes for a much better week!

[bradandblake]

Yes this week was soooo much better than last. Calories can do that to ya, lol. Yeah gotta stretch out the backside before I ran or ouch.

Last nights workout

Smith Machine Overhead Shoulder Press 135x12, 185x8, 235x8, 275x1 (strength test! PR), 195x12 w/drop 135x15
Barbell Bench Press 135x12, 185x5, 225x5, 275x7, 295x4 PR match w/drop 225x10
Machine Lateral Raise 150x10, 130x12, 130x12 w/drop 90x10
Cable Crossover 190x10x3
Triceps Pushdown - Rope Attachment 160x12x3
Incline Push-Up Wide 60 PR, 40

21 sets, 1 hr. This week has gone so much better. Then again, I'm eating. Scale still dropping a little at a time too. Either way, smiles all around.

[bradandblake]

Weekly update. BF% 10.7, weight 200. Weight gain/loss 0.0lbs, average calories 3400, carbs 477, protein 220.

Yesterday did a 3.5 mile run/walk with a 1 mile interval at 30w/30r for 9 rounds, total 8:50 then walked the rest for 550 calories

Workout today will be deadlifts and football training.

[raynerd]

Excellent couple workouts Brad, nice to see things picking up for you. Strong squats, OHP and bench. Scale is moving along as well.

[bradandblake]

Thanks man. Deadlift/squat strength still suffering, but I am really not surprised. Low fats = strength loss. Workout energy is fine, just cant lift as much.

Sunday could again only pull 495 once on DL. Then did our normal prowler pushes and farmers walks.

Yesterday did shoulders/chest, and actually went up in volume without issues.

Leverage Shoulder Press 90x20, 180x15, 230x15, 270x15 w/drop 180x10
Leverage Incline Chest Press 180x15, 270x15, 320x9, 270x10 w/drop 180x10
Machine Lateral Raise 110x15x3
Cable Crossover 150x15x3
Triceps Pushdown - Rope Attachment 150x15x3
Barbell Front Raise 80x15x3

21 sets, 1 hr. Will be using more machines for the remainder of the cut because I kind of lost my spotter. My youngest is only training three days a week now because he is working on speed training, trying to get a quicker 40 and better cardio. I'll be doing some of it with him

Yesterday we did 8 70% speed sprints at 40 yards, with 20 second pauses, and 300 yards of 50lb heavy bag pulls.

[bradandblake]

Last nights workout

Bent Over Barbell Row 135x20, 225x12, 315x10 w/drop 225x20
Barbell Shrug 335x10x3
Wide-Grip Lat Pulldown 190x10x3
V-Bar Pulldown 160x10x3
Cable Rope Rear-Delt Rows 180x20x3

Upper body strength still in check. Every day is a struggle body wise though. Allergies, fatigue, lung pain from asthma... Energy is good. Lots left in the tank. Not sure what I'm going to do next...

[raynerd]

There's a beauty workout Brad! Mirin those rows at 315...then drop to 225 x 20??
Sounds like you are fighting through a few issues as well, keep pounding bud!

[DocJekyll]

Sorry about the bad feels bro. Seems to be the plague lately.

Workouts still look very good from cheap seats and see that BF at 10.7 = nice man! Especially at 200 pounds. Your doing something right... cliche!

[bradandblake]

There's a beauty workout Brad! Mirin those rows at 315...then drop to 225 x 20??
Sounds like you are fighting through a few issues as well, keep pounding bud!

Thanks man! Its about the only exercise I'm not suffering strength loss in...no idea why either!

Sorry about the bad feels bro. Seems to be the plague lately.

Workouts still look very good from cheap seats and see that BF at 10.7 = nice man! Especially at 200 pounds. Your doing something right... cliche!

Its all good! Going to start the Arnold cut plan Sunday. Time to get under 200 and stay there.

Last nights workout

Smith Machine Overhead Shoulder Press 135x12, 185x8, 235x8, 255x2 w/drop 185x9
Leverage Incline Chest Press 270x12, 360x8, 360x7 w/drop 270x6 and 180x8
Cable Crossover 150x15x3
Triceps Pushdown - Rope Attachment 160x15, 160x12, 160x12
Incline Push-Up 25x4
Machine Lateral Raise 130x15, 130x15, 130x15 w/drop 90x10

21 sets, 45 minutes. Finished off with some HIIT run 10mph setting for a mile. 30 run/30 walk for 9:20.

Going to take the next two days off from the gym and push for some weight loss on the street in my running shoes.

Sunday start the Arnold Blueprint to Cut.

Weight training looks to be Sun-Fri with morning cardio walks.

Calories will be in the 3000 range.