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Old 12-02-2012, 03:42 PM   #701
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(multi day log, 3 days in order)

Nov 30th

Bodyweight = 153.2

Pre w/o: K-Otic, HBM, GlutaZorb, i-rush, pure baking cocoa
Intra w/o: LBA, Cell Rush
Immediate Post w/o: AAEFXs NF Pro, nonfat cottage cheese, spinach blended together. HBM

W/O:

Weighted Ab Crunches
7 sets
Cell Rush, LBA
5 sets
-------------------------

Dec 1st

Morning Bodyweight = 153.2 lbs. - refeed day.

Lift-A-Thon chest day. Took it light.
-------------------------------------------

Dec 2nd

Bodyweight 155.0 lbs.

Off weights and cardio today.
------------------------------------------------------------------
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Old 12-02-2012, 04:41 PM   #702
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Light day during the liftathon??? Are you sick??? Keep up the great work Rich, can't wait to see you crush the comp in spring!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 12-04-2012, 09:24 AM   #703
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Quote:
Originally Posted by Hunterace View Post
Light day during the liftathon??? Are you sick??? Keep up the great work Rich, can't wait to see you crush the comp in spring!!!
Ya light. I didn't go over 255 on Bb Flat presses. lol I don't do flats.

Save the front delts to fight another day.
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Old 12-04-2012, 09:37 AM   #704
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Dec 3rd

Bodyweight = 153.6

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, spinach, non-fat cottage cheese shake.

W/O: Back / Bi's

Pro Grip Lat Pull Downs to front
95 x 10 (warm up)
165 x 10
185 x 10
205 x 8

V Handle Pull Downs
205 x 5
205 x 6
205 x 7

Wide Grip Pull ups
3 sets

Db Alternating Hammer Curls (power lifts)
80s x 5/5
80s x 4/4
*Hmmm, 153lbs. and cutting for 3 months, This means total weight of the Db's is 7 lbs. more than my total body weight. Whats wrong with this pic. I'm not a freak, I just know what I'm doing.
Figure out what you would have to curl to be equal to this.

Db Alternating Curls, palm up
60s x 7/7
55s x 7/7
Cell Rush, LBAs
55s x 7/7
55s x 7/7

15 mins posing.

__________________________________________________ ______________

Dec 4th

Morning weight 152.6 (averaged out around the 20 lb. loss mark, bulk morning weights went between 168 and 173, more 172's than 172's and 168's)

Don't see any stalled progress or weak lifts yet.
Conditioning? looking same as my last guest posing.
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Old 12-04-2012, 09:56 AM   #705
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Great work Rich! And I must disagree a little... You DO know what your doing, however you ARE a FREAK !!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-05-2012, 09:15 AM   #706
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Originally Posted by Hunterace View Post
Great work Rich! And I must disagree a little... You DO know what your doing, however you ARE a FREAK !!!
lol Thanks Hunter.
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Old 12-05-2012, 09:16 AM   #707
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Dec 4th

Body Weight = 152.6

Morning weight 152.6 (averaged out around the 20 lb. loss mark, bulk morning weights went between 168 and 173, more 173's than 172's or 168's)

I don't see any stalled progress or weak lifts yet.
Conditioning? Looking same as my last guest posing.

Chest and Tri

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, cottage cheese, spinach shake. HMB’s, GlutaZorb

w/o:

Bb 22 deg. Decline Pin Press (letting the bar settle before starting next press)
• 135 warm up
• 205 x 10
• 205 x 10

Bb 22 deg. Incline Pin Press (letting the bar settle before starting next press)
• 135 x 10
• 205 x 5
• 205 x 6

Tri Press Downs, “V” Handle Reverse grip
• 55 x 15
• 55 x 15
• 55 x 15
• 55 x 15
• Cell Rush, LBA
• 55 x 16
• 55 x 15
• 55 x 16

Incline speed Bb reps
• 135 x 20

15 min’s posing.
-------------------------------------------------
Morning of
Dec. 5th
Bodyweight = 152.0 lbs.
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Old 12-05-2012, 09:31 AM   #708
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Great work!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-05-2012, 02:24 PM   #709
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Quote:
Originally Posted by Hunterace View Post
Great work!
Hard works produce this 18 weeks out from a show.
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Old 12-06-2012, 09:38 AM   #710
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Dec 5th

Body weight = 152.0

I raised my carbs up 20gs total for the day. Im on a flexible carb cycle nutrition plan that I go by weight at my weight ins. It basically goes like this at this point (the 3 month point of cutting). We will start with re-feed days:

1 re-feed day at:
185g protein
150-200g carb (Based on body reactions the days leading into it. I may even do a non-stupid cheat day.)
35g fat

1 day following:
185g protein
100g carb
35g fat

Next 4 days following:
185g pro
50g carb
35g fat

Day Before re-feed:
185g pro
100g carb
35g fat

I have been only doing Band Cardio when I hit a sticky point otherwise my entire weight drop has been threw nutrition. Size and strength? Well keeping that but flat as a pan cake the low carb days. Im still hitting Prs. I only feel like crap on days the weather is crap. This is WI and its the winter, so I have plenty of them. Lol
At 18 weeks out Im at my guest posing conditioning. I started my cut early so I can enjoy Christmas and New Years gilt free and not set myself up to even worse scenario than a 2 year bulk. Water retention weight gain (that I WILL have, not fat) is nothing more than knowing how to purge it by your personal bodies reaction to things.
You gain 5lbs over the day? There is no way, no how the body manufactured or stored that much fat energy in one day. Naturally imposable. The gain is all threw re-filling muscle bellies or in average non dieting person, water retention. You all know where I stand on salt and water in purging water retention, so I wont go there again. On to workout:

Abs and Rear Delts.

Pre w/o: K-Otic, HMB, i-Rush, HMB, V-D3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFXs NF Pro whey, HBM, GlutaZorb, AAEFX Karbolyn, spinach shake. V-E

W/O:
Weighted Ab Crunches
8 sets - Didnt count, Silly rabbit counting is for kids, just go till you cant crunch, black out, cant breathe or you throw up. Whatever come your way first.

Weighted Ab crunches S.S. with Db Rear Delt Flies, Thumb down
5 set
Cell Rush, LBA
2 sets

15 mins. of posing
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