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Old 04-03-2013, 10:21 PM   #1
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Default Red Meat and Hill Sprints

Here's the deal. I like getting stronger, and hitting PRs. I like squatting heavy and eating a whole pizza afterward. I also like the idea of superficial aesthetic goals. What I'm getting at, is I wanna be LEAN. But, at least maintain strength. I've been working on it for a while, severely limiting carbs, upping the fat. But, the scale isn't really moving. I've been hovering around 215 for about a month. So, starting tonight, I'm gonna cut out some of the excess fat (developed a bit of a mayo addiction) and up the conditioning. It's gonna look something like this:

--Monday: Squat, Deadlift, Chinups, Abs
--Thursday: Front Squat, Overhead Press, Snatch Grip High Pull, Curls
--All the compound stuff will be done for 3s or 5s or sometimes 8s, the chins, abs, and curls will all be done for higher reps
--I'm gonna do hard conditioning 3x/week on days I'm not lifting, including but not limited to: Complexes, Hills, Carries, Drags, Circut-type stuff
--Neck work every night and/or morning, cause I wanna thick and strong neck
--Steady state for 20 or 30 minutes whenever, mostly because I like spending time with my grandma when she walks in the evening.
--Stretching at least every night

If any of you more experienced guys have any sort of suggestion, I'm more than open to it.

Tonight: Walked a mile with my grandma after I got off work. Fixing to do some stretching a neck work after I hop off here. Today I've gotten in about 220-260 grams of protein. I think zero carbs. All but 4 cans of tuna were from ground beef and some pork cutlets. I need to up my water game.
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Old 04-04-2013, 12:35 AM   #2
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Good luck man!
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Old 04-04-2013, 10:51 AM   #3
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I hope grandma is telling you to eat fruit and vegetables too along with upping your water!

Have at it. See what happens, then make adjustments as necessary.
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Old 04-04-2013, 01:20 PM   #4
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good luck with you training and goals,

i love mayo too, specially with chicken and tuna and fries.
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Old 04-04-2013, 10:40 PM   #5
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While my ground beef is cooking, figured I'd give an update:
After doing an upper/lower split for quite some time, a full body routine really took it out of me, but I dig it ... feels nice. First off, some small town commercial gym firsts: A guy doing hang clean and presses with at least a plate on each side. That never happens. And a girl doing perfect form split jerks. In a place where squats are rarely done to depth with a pad on the bar, this made me extremely happy. On to my training now.

FRONT SQUATS - 135x5, 185x3, 225x5, belt on, 245x5, 275x3, 275x3
bar slipped off into a zercher on last rep of second to last set, that was fun.
OVERHEAD PRESS - 155 x 3 x 5 sets
SNATCH GRIP HIGH PULLS - never really did these, so i played around a bunch: 135x3, 185x3, 205x3, 225x3, 245x1, 275x1, 275x1, 275x1
All those killed me, so I finished off with a despicable amount of chinups: 18 total in like 4 sets. I'm gonna start doing these between press sets to avoid fatigue, also do some on off/conditioning days.

Nearly 280 grams of protein after I eat in a few. Gonna break 300 tonight. And nearly a gallon of water consumed.

I weighed 218, I'd call that my mid day weight. This will be my starting point for the cut, I'll weigh weekly. Now! Time for beef, stretching, neck work, and sleeeep.
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Old 04-05-2013, 01:42 PM   #6
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Real quality front squat numbers compared to that 218 bodyweight.
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Old 04-05-2013, 05:55 PM   #7
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Quote:
Originally Posted by BendtheBar View Post
Real quality front squat numbers compared to that 218 bodyweight.
Thank you! Means a bunch, considering squats were a huuge weak point for me when I first started training.
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Old 04-05-2013, 05:56 PM   #8
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UPDATE: Tonight's conditioning will be an hour of ... you guessed it ... ZUMBA! Signed up for a fundraiser for a local family, and completely forgot about it. Crossdressing is encouraged, if somebody take pics, expect them up here in no time.
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Old 04-06-2013, 02:26 PM   #9
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Zumba left me winded, and a bit emasculated, so immediately after, I loaded 4 plates on the bar, pulled 405 for 3, and chugged a muscle milk. Beltless, if that adds any more man points. haha. Watched the new Evil Dead afterward and had band practice. Wasn't bad, It wasn't as campy, which kinda sucked. Gory as hell though. Here's proof I did zumba, I'm the dude in the white sweater on the end:
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Old 04-07-2013, 11:20 AM   #10
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Quote:
Originally Posted by stayaggro View Post
Zumba left me winded, and a bit emasculated, so immediately after, I loaded 4 plates on the bar, pulled 405 for 3, and chugged a muscle milk. Beltless, if that adds any more man points. haha. Watched the new Evil Dead afterward and had band practice. Wasn't bad, It wasn't as campy, which kinda sucked. Gory as hell though. Here's proof I did zumba, I'm the dude in the white sweater on the end:
Attachment 8150
Ha, that's great.
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