- This topic has 59 replies, 6 voices, and was last updated 10 years ago by
.
-
Posts
-
Day 11 Workout Log:PM: Liftingwalking for 150 calChestBicepsDeltsAbs/Core15 minutes saunaNotes: Didn't like this workout very much. The Nos-X set at the start for decline DB press specific to the lower half was definitely a good pump, but after that, it was just push/pull through chest and biceps that left me feeling like I was losing my momentum between all this super sets (the entire workout was supersets). The shoulders were challenging too, but one round of supersets on seated DB overhead press and lateral raises (4x15/12&5partials) isn't enough for me to really feel like I'm getting a solid workout. I pushed everything to the extent of feeling like I was going to fail in the final sets, but it just didnt feel like enough. Maybe I'm too well fed, or that these lifts have too much muscle memory.Macros for the day: 138f / 271 c / 334 pNotes: Another CBL styled day, ULC til the lift, Fat Kid holiday after. Next day's weigh in, 205.8, up 1.2 lbs. Likely water from the carbs, also possible I'm just getting fat and in denial.
Day 12 Workout Log:AM : 10x Wingates.PM: LiftingTricepsBackDeltsAbs/CoreNotes:I don't think my arms were ever this pumped.. ever. It honestly was the Cable cross tricep pulldowns with elbows pulled back. I'm not use to working that range of motion, and had to drop weight nearly every set because the fatigue was just so much to bare doing the 1&1/2 rep sets. The NOS-X CEP Machine Rows were brutal too. Sadly the last exercise I had took a hit on tempo since I had to wait for one of 4 available spots to do dead lifts while Dbags were curling in the squat racks and doing over head press in the Cage... I hate that. I was even "That Guy" Who had to go up to the dipsh** that was taking 3 minute breaks between sets on back squats to go walk across the gym to the water fountain between each set, and then come back to play CandyCrush or some such non-sense on his phone for a good minute before touching the bar again. I finally asked him if he was using the cage. So frustrating. Finally got some solid bent-knee deadlift sets in though to wrap up the workout. Gotta say though, not a big fan of Volume deadlifting.Notes: Macros for the day: 119f / 171 c / 372 pNotes: Decided to take the lower carb version of the meal plan today, to try and reign in the body fat a little. Did it all CBL style, and had a solid workout. Next days weigh in, 204.4—down 1.4 lbs.
Some folks just don't understand the rules of the Cage
Theres a special place in hell for them, right next to the inferno of non-reracking.
Day 13 Workout Log:PM: LiftingIncline Walking Steady state for 150 calHamstringsQuadsAbs/CoreNotes:May as well have been Quad Day. It started with some Lying leg curls, but from there it was what seemed like an eternity of leg pressing and then some hack squats that finished with the NOS-X set. Let me say, for the record, F*** Hack squats, especially when doing double dropsets with mid set stretching under tension. I literally rolled out of the Hack Squat Machine. It wrapped up with some KB step ups, then some bonus core work. Probably the first workout I've had that had immediate soreness (something I'm not prone to at all) this year, and I still have DOMs from it two days later.Notes: Macros for the day: no friggin clue.The meal plan started good... and stayed ULC til lift, then kept it tight til after, but I went to a sushi, then a hockey game (complete with stadium food), then Pizza with my girlfriend that night. She's 5'3" maybe 90 lbs, eats way more than me every time we go out, and I adore her. Next days weigh in, 206.6—up 2.2 lbs.Day 14 Workout Log:Rest day / High calorie day.Guestimated Macros: 134 F / 406 C / 345 PWent to a holiday party with the GF last night, ate all the things. Stayed ULC in the day, but went at it that night, even came home from the party and had 6 oz of chicken and waffles with real maple syrup, 2 cups of cottage cheese, and a double scoop protein shake with a tablespoon of almond butter. Next days weigh in, 211.2—up 4.6 lbs. Regret nothing.
Upon waking photo:
Day 15 Workout Log:AM: LiftingChestBackNotes:I wasn't espcially impressed with my workout today, it may be because it was at 6:30 AM and a little rushed, but the Banded DB press superr set to bent over DB rows didnt really do anything for me. I'm not a big fan of push/pull lifting though, I prefer to stick to one muscle group, finish it, then move on to the next. The CS6 set of Incline press was definitely a sick pump, but everything after that was kind of a let down (didn't really feel that good about the lifting in the following giant set, and I just hate volume deadlifting). Afternoon: 10x WingatesEvening: Incline walking for 350 cal (25 min)Sauna 15 min.Macros for the day: 100f / 210 C / 378 pNotes: Switched back over to the lower carb meal plan since I was pretting jiggly that morning from the weekend of glutony/refeed. The meal plan calls for pre-lift carbs, but I feel like this is sacriledge after backloading for a few months now. However, lifting heavy first thing in the morning sucked, and it might be worth considering in the future. I tailoered my nutrition after the early AM lift schedule: Iginition shake /w BCAAS for breakfast, BCAAS @ 20 min into workout, PWO shake with carbs an hour after lifting, ULC til Dinner, Backloading with Chicken & Waffles and some cottage cheese, then a protein/fat before-bed meal. Next morning's weigh in. 207.8, Down 3.4 lbs. Likely just burning off the excess from the refeed on Sunday.Day 16 Workout Log:AM: LiftingHamsQuadsCoreNotes:FUUUUAAAAAARK! I was hurting all day from this workout. Opening with 6x6 on eccentric focused front squats with isometrics set the tone for pain for the rest of the workout. These always irritate my back, so I avoid them, but I pushed through. From there is was 4x8x10partials on low stance leg press (quad focus), 4x10x7x7 superset of eccentric forward leaning alternating 1&1/2 BB Lungs (glute focused) to single leg lying hamstring curls; then the cherry ontop fo 4x21 eccentric stiff leg deads (did I mentrion how much I love eccentric deadlifing). By the end my lower back was in such bad shape I had to drop weight for the final set, and screwed up my tempo a bit.Afternoon: Weighted HIIT Class, 30 min: Circuits including KB swings, Flintstones, stair sprints, Spidermans, pushup pyramid, and a banded hip-flexer gauntlet.Macros for the day: 99f / 217 C / 389 pNotes: Getting HUUUUNGRY, but I always feel like theres never enough food on leg day. I'll probably be switching to the high carb version of the protocol tomorrow. gotta refeed those muscles. Power Week has me struggling. Next morning's weigh in. 207.0, Down .8 lbs. A good chance its just excess water/carbs coming out from the weekend of gluttony.
Day 17 Workout Log:AM: 10x WingatesPM: LiftingSide deltsBicepsTriceps CoreNotes:DOMS are getting so bad I'm having to reduce the amount of arachadonic acid I've been taking. Seriously getting back to the point where it's challenging walking for a few days after leg days, and I have absurd muscle resilience from chronically over training for several years without rest days. Pretty much at the point of failing at the end of every set, my everything hurts. and I'm dieing for a rest day. Mind over matter though. Gut it out, lift smart (forget the ego), and keeping the rest strictly timed. Keeping with the principles of mind muscle connection and lifting with intention. Hurts like hell though liftingt hrough DOMS.Macros for the day: 81f / 150 C / 287 pNotes: Wasn't terribly hungry today, was able to keep with the diet pretty easily and even bring some of the calories down in preparation for the thanksgiving feast the next day. Might have explained when my lift was so difficult though, not that I care much for training arms in the first place. Next morning's weigh in. 205.0, Down 2 lbs.
Day 18 Workout Log:AM: LiftingChestBackDeltsCoreUphill Walking for 200 calSauna for 15 minutesNotes:Back has been giving me hell these past few days so I had to take it a little easy on the bent over BB Rows superset to deadlifting at the end, but for the most part a really good lift. My chest was stupid pumped from the Straight bar CS-6 sets (drop set x 6), and the NOS-X Flies, the Chin-ups were surprising for back day, but was able to keep them up and only started failing towards the end of the last couple sets (eccentrics suck). The Delt work was pretty basic, DB OHP superset to a drop set of bent-over DB reverse flies. Solid lift, one of my enjoyable days on the program, despite my back sucking today.Macros for the day: God Only knowsNotes:Thanksgiving feast, Zero F***s Given. had 1 AM accelerator and one ignition shake with 20g whey and 1 tbs 95% MCT CO leading up to my lift. Waited and hour before having my PWO shake with 50g protein blend, 50g Carb Blend and some BCAA's Pre, Peri, and Post. Then waited another hour and... the bird was cut, foodgasm ensued. I had seconds on the turkey, mashed potatoes, and home made dinner rolles... and 4ths on the desserts—one slice of pumpkin pie, one slice of cherry pie, one slice of apple pie, and slice of gluten free chocolate cake (basically a big ass brownie). After that just a double scoop protein shake before bed. Next days weigh in. 204.7... probably water weight from the sauna, but its entirely likely I didnt get enough protein for yesterday. Oh well, things could be worse, Abs slightly more prevalent, but they always tend to be with the lighting of my GF's bathroom.
Great blog, I was wondering do you feel the supplements you take make any difference? I have been experimenting with different supps for a while and find it so hard to tell.Also I'm doing Mi40 at the moment. I'm eating in a fairly similar way to you but having much more fat on off days and about half the amount on Backloads, I think this works best so the body knows what to burn when it's not getting those delicious, delicious carbs!Good luck for the rest of the plan and well done keeping up the cardio, that's the hardest bit for me!
Great blog, I was wondering do you feel the supplements you take make any difference? I have been experimenting with different supps for a while and find it so hard to tell.Also I'm doing Mi40 at the moment. I'm eating in a fairly similar way to you but having much more fat on off days and about half the amount on Backloads, I think this works best so the body knows what to burn when it's not getting those delicious, delicious carbs!Good luck for the rest of the plan and well done keeping up the cardio, that's the hardest bit for me!
Glad you're liking it so far. I'm kind of testing the water a bit with a few of these supps as well, but a few are tried and true for me, those being: -Bcaas (2:1:1 for pre and peri, 10:1:1 post) Drastically improved recovery and reduced soreness-Annex Protien blend (contains Hydrolysates) - Just my choice protein from my athletic sponsorship-Creatine Monohydrate: Because yes.-Glutamine: See creatine-Fish oil (DHA/EPA): Staple nutritional supplement that most of us are flat out missing from our diets-5 Deca / 4 Dendro Natural HGH Support Spray: Been using these years and it definitely helps with my recovery.-ZMA - Same as fish oil, pretty much everyone should take these-Multivitamin - Same as ZMA and fish oil, just nutritional-gap filler.Note worthy new supplements i've started taking these go around:-X-Factor - I actually had to pull back the ammount I was taking because the ammount of inflammation was so significant that the DOMS were BRUTAL. Seriously like being an amature lifter again. My whole body is in a constant state of soreness and I typically get DOMS a handful of times a YEAR.-Warrior TVP and Warrior HERS Pre-Workout - (love this company and this brand, also has natural test boosters, and no crashing from this pre like I have experienced with othersThe others I'm still trying to figure out if I buy into them or not.As for cardio.. yeah, screw cardio, but I can't let myself get too fat in the off season or next time I enter prep it will be hell! Just trying to keep the BF% down a bit so I dont have to hate life next time I get ready to compete in a few months.And as for the fat amount in my diet, the first few weeks of the meal plan on mi40x2 call for really high fat content in my opinion, but after that it tapers siginificantly, dropping more and more each week. I'm still figuring it out what works best for my body, but the program states that it's done this way as part of it's intrinsic carb-cycling within the meal plan. I'm trying to trust the program, and seeing how it works in the long run, but I find myself falling more preferentially to the CBL protocols using the meal plans macros as a basis for my intake.
Day 19 Workout Log:AM: 10x WingatesPM: 35 minutes of uphill walking for 510 cal, sauna for 15 minutes.Notes:Cardio still sucks. I dropped the ball on my properly trakcing my workout schedule, and missed one of my rest days earlier in the week, so i moved it to today.Macros for the day: 82 fat / 30 carb / 249 proteinWasn't terribly hungry today, and really wanted a ULC day just to tighten up a bit more. Next days weigh in: 203.4, down 1.3 lbs. Probably should have eatin a little bit more, despite not lifting today, but still probably a little bit of water weight loss from the sauna.
Photo update: halfway through the program!
Halfway stats:Day 20 StatsWeight: 203.4Height: 6'0" Bf%: approx 11-12%Chest: 47" - Up 2"R Arm: 16" - Up 1"L Arm: 16" - Up 1"Waist: 34" - Down .5"Hips: 39" - Up 1"R Thigh: 25"L Thigh: 24.5"R Calf: 16"L Calf: 16"
Day 20 Workout Log:PM: LiftingUphill walking for 20 min.HamsQuadsArmsCoreNotes:Legs were still extremely sore from 4 days prior, but the walking warm up helped a lot. Started with 6x6x10 partial Eccentric lying hamstring curls, pushed weight from 90 to 110 from the week before. After that was a superset 4x8x8 of narrow leg press to Wide stance leg press on 1&1/2's. After that it was 8x8 on wide stance Eccentric back squats, but my back has been giving me hell so I didn't push it too much weight. I started at 145 to warm up and build ROM memory, they kept adding each set. Final set was acceptable, though not ATG, but I pushed up to 285 for 8 while keeping the 4 second eccentric. After this my back was pretty much toast, but I still had heel-elevated BB squats superset to toe elevated stiff-leg BB deads for 4x15x21. I started off with 60's for my first two set, but after 21 stiff leg deads with less than ideal tempo I dropped to 50's for the next two sets.Arm's wasn't part of the original workout plan, but after not working them for 2 days, I decided I needed to get back on it as it's my most lacking area for the stage 🙁 . I did a 3x8x8 supersets of Eccentic forward leaning DB curls with 2 second ISO at top to incline DB curls, with the final set NOS-X. I repeated this same superset structure of 3x8x8 of lying rope tricep extentions to standing overheard-rope tricept extentions with a Nos-X set to finish. Left gushing sweat even with the core cooldown to wrap up the workout.Macros for the day: guesstimate of 154 f / 274 C / 312 PDate night with the GF is the detroyer of all things diet related. Kept it ULC all morning and into the lift with literally 0 active carbs, but went nuts at dinner when they dropped off the chips and guac and ceviche. No regrets though, glad to spend this time with the woman I care so much for just enjoying ourselves guilt free. Next days weigh in, 205.7, back up 1.3 lbs.Day 21: Rest… sorta.Afternoon: 10x wingatesEvening: 15 min moderate cyclingNotes: I just bought a used spin bike and was anxious to try it out! Turns out the seat is insanely uncomfortable, but the rest is pretty cool.Macros: 97 f / 489 C / 264 PFinal refeed of the program, ULC all morning and afternoon, but as soon as 5pm hit I went a little overboard with backloads... two separate servings of chicken and waffles with a side of pumpkin pie... and poptarts. Next days weigh in 205, down .7 lbs. Abs are a little bit softer looking, but not by much, and I'm sure I'll need it for the next few weeks to come. It's about to get pretty dang hard by the looks of the workout plan.
Looking leaner than your last pics. Keep up the good work
You must be logged in to reply to this topic.