Finishing what I started, the log to end all logs...

**AshyLarry** · 06-04-2007, 05:45 PM

About Me

Exactly 2 years ago today I decided after a visit to this forum that right then and there would be a good time for me to start getting healthy and skinny. I weighed 285lbs+ (at 5'7'') and was on the road to 300 in no time. I started off by just riding my bike, I went from 1-2 mile trips to 30 miles trips each day in the summer of 2005. By the time my birthday rolled around (September 3) I had lost 50lbs and was looking better already. I realized though that I was pretty weak and hadn't gained much muscle anywhere except for in my legs and mostly lost what I had. Yes, I was becoming skinny fat. From September to December I kept up a strict diet and training, now with weights included, and by December 30th I was around 185lbs but still skinny fat. Although I had lost 100lbs I felt like the same person I was at 285 and despite the non-stop compliments, I was not satisfied. I thought more cutting was the answer and began another 12 weeks of cutting which left me at about 180 lbs and 18% BF or less. I still wasn't happy (how can you be at 18%BF?). This time I decided I needed some muscle and began the madcow 5x5 program. During this time I bulked with all clean eating, and ended up around 195lbs with some fat gain. Ah, the life of an endomorph indeed. Again with the cutting and again I ended unsatisfied and still skinny fat. Finally I had enough and began bulking in December 06 and gained a lot of strength. I finally got myself to a point where I felt like if I cut I wouldn't be so pathetic looking. Now I sit at about 188-190 lbs, probably 20% BF if not higher, I tend to carry all my fat in my mid section, and now I'm ready to cut down to a low weight and retain all the muscle I can.

Goal

By the time this log is done, lets says September 3rd, I want to be at 165lbs, and 10-12%BF. I believe I can do this and I'm not stopping until I do.

Training

Monday: Chest + Cardio
Tuesday: Legs + Light Cardio
Wednesday: Shoulders +Cardio
Thursday: Cardio
Friday: Arms + Cardio
Saturday: Back + Grip training
Sunday: Cardio (not always, only when I'm not busy)

I will log in detail each workout so that I can track my progress.

Diet

2 years ago I went cold turkey with all the bad things I love, and to this day I maintain this. While I'm here at school I have no influences to eat bad , drink or do anything that isn't beneficial to my health. I eat 3-5 times a day. My meals differ each day but the standards remain. An example of my diet is this:

7am: Cereal (Organic) FF Milk
10am: Nuts/Fruit
12pm: Chicken Breast with vegetables (low carb), or on WW bread (high carb)
2pm: Nuts/Fruit
630pm: Chicken with vegetables or Egg Whites with cheese and PB
915pm: Chicken or Egg whites with cheese and PB
or Fruit is my sweetooth is acting up.

I hope to take in about 2200 to 2500 kcal a day with about 250g of protein.

Supplements

I love supplements, but I don't rely on them for fat loss. I am on PAL Leviathan right now and will continue for about 4 weeks. Current schedule is:

Bre-breakfast: 2 Leviathan
Breakfast: Multivitamin
Lunch: 1 Leviathan
3pm: 1 Leviathan
520pm preworkout/during: Purple Wraath/White Flood
630: Multi

Measurements

Waist: approx 38" or less
Arms: 14.5"
Chest: 43.5"
Legs: 24"
Calves: 15"

I'm small in the arms and legs but big in the middle. It sucks.

Current Best Lifts

While I am cutting, I still would like to increase some of my lifts. I am coming back from a knee injury and trying to get back to where I was in squats 2 months ago.

Deadlift: 355x1
Squat: 315x2, but 285x2 atm
Bench: 200x1, 185x7 very weak tri's/chest
DB Shoulder Press: 70sx7

That's it for my intro, thanks for reading. I'm pretty good with updates except I have a new job so the first week might be a little rough. Pics to come.

**AshyLarry** · 06-04-2007, 05:58 PM

Day 1

Well, I started my new job so I'm going to need to get use to the hours and working out at night instead of first thing in the morning. Also, I have no workout partner so I'm back to DB's for my chest work.

I ate well today and took in alot of water thus far. When I weighed in at 630pm after my workout I was around 191 but I had drank 32oz of PW/WF during the workout. Most of my weighins will be on saturdays but I'll be out of twon for the next two saturdays so I'm weighing in on mondays for the time being.

Workout:

DB Bench: 65x10, 70x8, 75x8, 80x7, 80x5

DB Incline: 65x8, 70x8, 70x8

DB Incline Fly: 35x10, 40x8, 45x10

Angled Dips: 3xBWx7-8 reps

Cardio: 20 min bike/run

Decent workout, always feels weird going back to DB's after BB benching for a while. I also have to get used to lifitng with a crowd, at 8am like I used to go there was hardly anybody there, tonight it was packed.

I'll post some pics tomorrow maybe if I have time. I'm pretty chubby right now, ate a little too much while I was home this past week...

**AshyLarry** · 06-05-2007, 04:01 PM

Day 2

Off to a good start. Standing up all day is taking a toll on my back but other than that diet is good and workouts are good.

Workout:

Squats: 45x10, 135x8, 225x8, 225x5, 255x3, 275x2, 225x5

Leg Extensions: 160x8, 190x8, 220x8, 255x5

Hamstring Curl: 145x8, 175x6

Semi Stiff Leg Deadlift: 135x10, 185x8, 185x5 not feeling these today

Seated calf raises: 90x20, 135x20, 135x35

Cardio: Bike 15minutes

**Quickxi** · 06-05-2007, 04:58 PM

workouts looking good, keep it up!

**AshyLarry** · 06-06-2007, 04:27 PM

Day 3:

Diet has been good still, hungry a little throughout the day but since I'm actually busy most of the day at work I ignore it easily.

Workout:

DB Shoulder Press: 40x10, 50x8, 60x8, 65x8

Db Side raises: 25x10, 30x8, 35x5

Db Front Raises: 30x8, 30x8

DB Shrugs: 85x10, 100x10, 110x6, 110x5, 100x8

BB Overhead press: 45x10, 75x8, 95x6, 105x3

BB Shrugs: 225x10, 175x7, 275x6, 225x10

Cardio: 15min bike, 10 min run/walk treadmill

**AshyLarry** · 06-07-2007, 04:43 PM

Day 4:

Still holding strong. Going to Montreal for the weekend for F1 but will be back at it on Monday. I'll go easy while I'm there, no drinking or over eating.

Workout:

Deadlifts: 135x10, 225x8, 275x4, 315x1, 225x6 Chest was caving in, have to work on my form alot.

Wide Grip cable rows: 145x10, 160x8

Pullups: overhand x4, undrhandx5 twice

TBar Rows: 45x10, 90x10, 135x5

Overhead Db extension: 65x8, 75x8, 80x8

Db curls: 40x10, 45x5, 35x5, 25x12

Straight bar cable curls drop set: 120x8, 100x8, 80x10

Cardio: Bike 15 min

Feeling good, really pushing my workouts.

**AshyLarry** · 06-11-2007, 03:56 PM

Day 5:

Phew. Great weekend in Montreal, ate ok, didn't go to nuts with the exception of a little ice cream.

Weight: 188

Workout:

DB Flat press: 65x10, 75x8, 80x6, 80x5

DB incline: 65x8, 70x6, 70x5

DB Incline Fly: 35x12, 45x10, 45x8, 50x8

Dips: BWx8, x6, x4

Cardio: 15 min med-hi intensity bike

I'm keeping strict on my diet, I need to up my protien intake by atleast 75g a day, and get atleast another .5gallons of water. Other than that, things are going well.

**Quickxi** · 06-11-2007, 08:36 PM

nice workout. Are you using all db's because you don't have access to barbells? or is it something else?

**AshyLarry** · 06-12-2007, 06:57 AM

Using Db's mostly because no spotter with me. I always use Db's for Incline, my shoulder can't handle BB incline. I'll get back to BB probably in the Fall when my friend starts comming with me again.

**cawiau** · 06-12-2007, 07:21 AM

Everything looking good and you seemed to have everything under control.
Can't wait for your results.

Wish you the best.

**Finnegan Bell** · 06-12-2007, 07:45 AM

Dude ur diet need to change??
what is ur macros?? seems u r high in fats and low in carbs??

And about the nuts and fruits meal,simple sugars and fat are a bad combination for losing fat,at least u could add lean protein source to this meal to slow the digestion of the fruits.

**AshyLarry** · 06-12-2007, 05:17 PM

Hey, I have nuts or fruits, not both, but either way, I'm a believer in that as long as calories out is higher than calories in, the weight will come off. We'll see how that works out but as is I think its good. I do need to up my protien though, I'll be ordering some whey to take care of that.

Day 6:

Awesome workout. Legs feeling good, didn't get my 3rd rep of 275 but I feel confident I can next week.

Workout:

Box Squats: 135x10, 225x5, 225x5, 245x5, 275x2, 225x5, 135x12

SLDL: 135x8, 185x6, 135x8 wasn't feeling these in my hamstrings much.

Leg Press Calf Raises: 360x25, 450x15, 540x15, 540x12

Seated Calf Raises: 90x20, 90x15 then 10 quick reps.

DB Lunges: 50sx5x2 couldn't get balanced and knee wasn't happy.

Cardio: 15 min bike.

**AshyLarry** · 06-13-2007, 04:20 PM

Day 7:

Feeling good still, have 1 day left worth of LEviathan then I'll probably find something new, I really want some 3AD but its not out yet....

Workout:

DB Shoulder Press: 40x10, 50x8, 60x8, 65x10, 70x6

DB Side Raises: 30x8, 35x8, 35x6

DB Front Raises: 30x8x2

BB Overhead Press: 45x10, 75x8, 95x5, 105x3

DB Shrugs: 85x8, 100x8, 110x6, 110x5, 100x8

Cardio: 15 min bike

**AshyLarry** · 06-14-2007, 04:44 PM

Day 8:

Had some frinds tag along to learn some excercises today so everyhting took super long. Still had a pretty good workout, although it was distracting.

Workout:

Deadlifts: 135x10, 225x8, 275x5, 295x3, 225x6

Wide Grip Cable Rows: 145x10, 160x10, 175x8

DB Rows: 75x10, 85x8, 90x6

Pullups: 3 sets bw 4-6 reps

Overhead DB Extensions: 65x10, 75x10, 80x8

DB Curls: 40x6, 45x6 -> 35x7 -> 30x7

Cardio: 15 min bike.

Going home for the weekend and the diet will be put on hold, I'll try not to go to crazy but I will indulge a little.

**cawiau** · 06-14-2007, 06:31 PM

Originally Posted by AshyLarry

Going home for the weekend and the diet will be put on hold, I'll try not to go to crazy but I will indulge a little.

Just try to control it and don't go overboard!
Also, don't forget to have fun

**cornwallus** · 06-15-2007, 07:55 PM

I remember your name from the first contest I entered, you can do it champ!

**AshyLarry** · 06-18-2007, 04:21 PM

Thanks guys, I indulged myself a little over the weekend but is ok because its the last time I will do so for a while. I'm back at school for the next 3 months and I don't stray while here.

Day 9:

Good diet so far, need to drop down to 1 cup of cereal and get some protien in the morning but other than that I think I'm doing good.

Workout:

Bench: 45x12, 135x8, 185x6, 185x3, 185x4, 135x12

DB incline press: 65x8, 70x8, 75x6

DB incline fly: 40x10, 50x8, 55x7, 50x6

Dips: 3 sets 6-10 reps BW

Cardio: 25 min bike (7.8 miles, "280kcal")

Egg white for dinner and chicken breast for second dinner is on the schedule for tonight.

Weight was around 191 this evening which is super off but doesn't matter, the real deal weighin will be saturdays and I'm going more by physical differences that th scale at this point, if my sz34's fit looser, I'm happy.

**AshyLarry** · 06-19-2007, 05:30 PM

Day 10:

Good workout today.

Workout:

Box Squats: 135x10, 225x7, 255x5, 275x3, 285x2, 185x12

Leg Extensions: 160x10, 190x10, 220x10

Stiff Legged Deadlift: 135x10, 185x8, 185x8

Leg Press Calf Raises: 360x20, 540x15x2

Seated Calf Raises: 90x20, 135x15, 180x12

Cardio: 5 min stairmaster, 10 bike

**AshyLarry** · 06-20-2007, 04:21 PM

Day 11:

Feeling good, kind of hungry throughout the day. I think I'm going to start on either some new supplements or try the good old EC stack.

Workout:

DB Shoulder Press: 50x10, 60x8, 65x8, 70x5

DB Side Laterials: 30x10, 35x8x2

DB Front Raises: 30x10x2

DB Shrugs: 85x10, 100x8, 110x6, 100x8

BB Shrugs: 225x10, 275x6, 275x3 10 sec break and 3 more, 225x10

Cardio: 15 min bike.

**AshyLarry** · 06-22-2007, 04:33 PM

Day 12:

Going strong, weigh in tomorrow, I definetly look less bloated than last week, hopefully that shows on the scale.

Workout:

VBar Pushdowns: 100x10, 120x8, 140x6, 140x5, 120x8

Overhead DB Extension: 65x10, 75x8x2, 80x6

Curl Bar Tri pushdown: 100x8, 120x8, 100x12

Seated Calf Raises: 90x20, 135x15, 135x12

Leg Press Calf raises: 360x20, x15, x10

BB Calf Raises(bar on traps): 225x8, 225x10

Hanging Leg Raises: 2 sets 8 reps

Decline situps: 2 sets 10 reps, 7 reps

Cardio: 20 min bike

Diet has been good, I haven't strayed much, my biggest problem is forgetting to bring small snacks at work and I've been buying the trail mix in the vending machine instead....

**AshyLarry** · 06-23-2007, 09:28 AM

Day 13:

Awesome workout today, hit back and bi's really hard. Didn't hit my goal on deadlift but made up for it on everything else.

Workout:
Deadlift: 135x8, 225x8, 275x5, 315x1, 315x0, 225x6

TBar Rows: 45x10, 90x8, 135x6

Wide Grip Cable Rows: 145x10, 160x8, 175x7

Overhand pullups: 3 sets 5,4,3 reps

Preacher curl: bar+50 x10, +80x6 -> +60x10 -> +50x10

DB Curls: 40x8, 45x5 -> 35x7 -> 30x8

Chins: 3 sets 5,4,4 reps BW

Cardio: 15 min bike

Awesome pump after the chins, my arms were pretty swole for the first time in a while.

Weight: 186lbs

Down a few, feeling good, holding strong on my diet. Dropping the carbs big time in the coming weeks and I'll be adding some supps to the mixture, for now its only been White Flood and Purple Wraath.

**AshyLarry** · 06-25-2007, 04:16 PM

Day 14:

another good workout, I'm getting a little weaker, mostly endurance wise, by the end of the workout I'm pretty spent. My diet has been good and I'm happy because I always have trouble with snacking.

Workout:

Bench: 45x10, 135x8, 185x5, 185x4, 155x12

DB incline bench: 65x8, 70x8, 75x8, 80x4 very easy today

DB incline fly: 45x10, 50x8x2

Dips: 3 sets 10,8,5 reps

Cardio: 15 min bike (140kcal)

**AshyLarry** · 06-26-2007, 05:47 PM

Day 15:

Feeling weird today but got a good workout in. Also, happy to note that my manboobs are getting smaller lol...

Workout:

Squats: 45x12, 135x8 (box), 225x5 (box), 230x5, 260x3, 280x3x2, 290x2, 135x20

SLDL: 135x10, 185x8x2

Seated calf raises: 90x20, 135x15, 180x12, 90x40

Cardio: Stairmaster 15 min med-hi intensity(about 200kcal)

**AshyLarry** · 06-26-2007, 06:00 PM

I haven't been posting day to day diet so I figure I'll post up what I had today to give an example of what my typical day has been lately.

Breakfast: 1.5 cups Peace Cereals Maple Pecan with 1/4cup raisins(sometimes)

10am snack: nuts and raisins (about 3 oz) or an apple

Lunch: 1.5 cans tuna on 2 Slices WW with tomato pickle or sometimes 1 oz cheese.

3pm snack: same as 10am

730 dinner: 10oz chicken w/1cup veg

930 dinner(optional): 6 egg whites + organic salsa

Everything seems to be working out well, might need to tweak a little and add some protien to my snacks. As soon as I get paid I'll be placing a nice order from bb.com....

Also, I'll try and get some progress pics up soon.

**AshyLarry** · 06-27-2007, 04:25 PM

Day 16:

Another good workout, although I think its getting about that time when 15min of cardio just ain't gonna cut it.

Workout:

DB Shoulder Press: 40x10, 60x8, 65x8, 70x8, 70x4

BB Shoulder press: 45x10, 75x8, 95x5, 105x5

DB Laterial Raises: 30sx8 side/front 2x

BB shrugs: 225x10, 275x5x2, 225x10

DB Shrugs: 100s x 10, 110x6, 110x5, 100x8

Cardio: 15 min bike.

**AshyLarry** · 06-29-2007, 05:06 PM

Day 17:

Nice little workout today. Hit Tri's calves and abs a little. Tomorrow I'm going havy on back and bi's. I'll be carbing up this weekend as well, and then dropping my carbs next week.

Workout:

Vbar pushdowns: 110x8, 120x8, 140x8, 150x6

Overhead Db Extensions: 65x8, 70x8, 75x8, 80x8

Close grip BP: 45x12, 135x8, 135x8, 135x7 slow reps

Leg press calve extensions: 360x20, 630x15, 720x12, 360x25 slow

Dips ss with decline situps: 3 sets bw 5-8 reps dips, 6-10 reps situps

Cardio: low intesnsity bike 15 min, (110kcal)

I think I'm starting to see results, I'm going to snap some pics in the morning and see if I can tell a difference between now and 6 weeks ago.

**AshyLarry** · 06-30-2007, 09:41 AM

Day 18:

Great workout this morning but it turned sour when my parents called me and told me that my dog was going to have to be put down...

Workout:

Deadlift: 135x12, 225x8, 275x5, 295x5, 315x1, 335x1 bad form, 225x5

TBar Row: 45x12, 90x8, 115x8

Pullups: 2 sets 5 reps BW

Single arm DB Row: 70x8, 80x8, 85x8

Preacher Curls: bar + 40x8, +80x7 -> +60x8 -> +40x12

Seated DB hammer Curls: 40x6, 40x6 -> 35x6 -> 30x9

Chins: 2 sets 3-4 reps BW

Cardio: 15 min med intensity bike.

**AshyLarry** · 07-01-2007, 08:24 AM

Trying to find the motivation to go out and do some form of cardio today but its tough. If I don't I'll roll my calories down to 2000ish and up my protien big time.

**AshyLarry** · 07-02-2007, 04:02 PM

Day 19:

My workout partner was a no show today so I had a little different workout.

DB Press: 65x8, 70x8, 75x8, 80x5, 80x3

Incline DB Press: 65x8, 70x8, 70x10

Incline Flys: 40x10, 50x8x2

Decline Bench: 45x10, 135x10, 155x6, 155x5

Cardio: 20 min bike

**AshyLarry** · 07-03-2007, 04:01 PM

Day 20:

Hit legs pretty hard. I have to move my back day to friday since I'll be racing all weekened so I won't be able to hit the gym.

Workout:

Box Squats: 135x8, 225x8, 255x5, 275x1

Squats (Wide, no box): 225x8, 275x3, 135x15

Leg Extension SS w/ leg curls: 70x8 single leg, 160x10, 160x8, 190x8, 175x6

Leg Press Calf Raises: 360x25, 540x15x2

Seated Calf Raises: 90x20, 135x15, 90x15

Cardio: 15 min bike.

Thread: Finishing what I started, the log to end all logs...

Thread Tools

Search Thread

Finishing what I started, the log to end all logs...

Bookmarks

Bookmarks

Posting Permissions