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Old 02-10-2013, 03:54 PM   #1741
gaspers04
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Deads

Deads
135x10 225x5 315x5 405x1 *Knee Pain. 445x2/2/2/2/2/2/2

Light RDLs
225x5/5/5/5/5

Leg Curls
90x15/15

Leg Ext.
90x15/15/15

Standing Calves
90x20 180x20 270x20

BB Rows
315x3/3/3/3/3

Misc. Bicep Work

Little Training Music

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Old 02-10-2013, 04:34 PM   #1742
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Doing sumo or regular deads?
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Old 02-10-2013, 04:39 PM   #1743
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sumo to 315, conventional after.
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Old 02-10-2013, 06:40 PM   #1744
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Great work Gasp! Strong pullin! Lots of work there! Time for a beer!
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Old 02-11-2013, 12:54 AM   #1745
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Quote:
Originally Posted by gaspers04 View Post
sumo to 315, conventional after.
My knees take a beating on sumos. Kind of scares me sometimes.
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Old 02-11-2013, 02:10 AM   #1746
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Quote:
Originally Posted by gaspers04 View Post
Deads
Deads
135x10 225x5 315x5 405x1 *Knee Pain. 445x2/2/2/2/2/2/2

Light RDLs 225x5/5/5/5/5
Leg Curls 90x15/15
Leg Ext. 90x15/15/15
Standing Calves
90x20 180x20 270x20

BB Rows
315x3/3/3/3/3
Strong DLs Gasper and equally strong BB Rows ... take care of your knee ... keep smashing the wts. buddy ...
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Old 02-11-2013, 03:38 AM   #1747
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As ALWAYS, the weight you move blows my MIND Gasp! Deads, BB rows and Calves...Holy Cow!!
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Old 02-11-2013, 03:58 AM   #1748
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Quote:
Originally Posted by gaspers04 View Post
This will be my main log and I will also be running one in the Transformation thread as well.
The last part of this week has been super busy, I managed to keep my training and diet in check with "refeed" last night.
It has been two weeks of strict dieting with two refeeds (Friday's Dinner Meal). This week I will incorporate 15 minutes of Cycling or Elliptical training every morning before meal one. Also this week, I will be adding 100gr of Dextrose post workout only.
Being at two weeks into the diet I feel exceptionally strong with no cravings or "carb crashes".
Brief training overview:

Westside Training Format
  • Sat - DE Squat & Deads
  • Sun - ME Bench
  • Mon - GPP
  • Tues - ME Squat & Deads
  • Wed - GPP
  • Thurs - DE Bench
  • Fri - GPP & Refeed

Diet
  • Simple, a real no brainier.
  • High protein (1-1.5gr per lean pound of LBW)
  • Moderate Healthy Fats
  • Loowww carbs (no sugars,breads,pastas or rice)

Cardio
  • Minimal - That is all.
Stats
  • 6'2"
  • 309lbs and dropping.

I think that this about covers it all. Any questions or critiques, feel free to post or IM. I will keep an open and receptive attitude. Thanks everyone.
Nice Log My Brother!!
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Old 02-11-2013, 06:56 AM   #1749
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Deadlifts seem to be coming along!
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Old 02-11-2013, 07:58 AM   #1750
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Strong doubles big G. Take care of that knee buddy!
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