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Old 10-02-2011, 10:05 AM   #91
BendtheBar
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Actually, one of them was repping out with 2pps and couldn't come back up, so it forced him to slowly go all the way down. He couldn't come out of it, of course, so his buddies had to grab the sled and help him.

Thanks for stopping by BTB.
I love reading your log. You put a lot of detail into your eating approaches and I look forward to checking it out every day.
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Old 10-02-2011, 10:19 AM   #92
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Today's bodyweight- 207.6

I'm almost certain that my bodyweight is up because of water weight. I haven't been drinking as much water in the last few days as I was before. I need to make water a priority to get my diet back on track. That being said, my muscles are getting noticeably harder, so I believe that I'm still moving towards a better body comp, even if the scale is being stingy at the moment.

I've been pushing my body hard. I'm planning to push through Tuesday at PT, then Carb up After PT. After that I'll be taking 3 days off to rest, which will be the first time I've rested more than 1 day in about a month. Maybe a little foam rolling, maybe a little walking, but nothing more. My body always responds very well to these longer rest periods, so hopefully I'll come back Saturday and squat 315 at least 4 times, and actually reach depth this time. I'd love to get 315x5 on squat. That would be huge for me.

Maybe I'll lay off squats in my next 4 week cycle and focus on Dead lifts instead. I'm not sure yet. Last time I really pushed myself on dead lift I did 345x3. My strength is good, but I do them so rarely that my form isn't so solid. I think with a little work on form and power I could pull 405.

Last edited by Soldier; 10-02-2011 at 10:21 AM.
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Old 10-02-2011, 01:32 PM   #93
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Originally Posted by BendtheBar View Post
I love reading your log. You put a lot of detail into your eating approaches and I look forward to checking it out every day.
That's actually really cool. I know that some of the dietary stuff I do is kind of crazy, so I'm happy if anyone else can learn from my experiments!
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Old 10-02-2011, 01:55 PM   #94
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Today's workout was a good one! I decided to try wave loading. Here's how it played out;

All bench press sets were supersetted with close grip machine rows. I'll list the weights and reps by exercise for simplicity's sake.

Bench press-
135x15 2025
185x10 1850
225x10 2250
135x10 1350
225x9 2025
135x10 1350
225x7 1575
135x30 4050

That's 16,475lb moved, or just over 8.2 tons, all while supersetting with rows.

Close grip machine rows-
100x15
170x10
220x10
120x10
200x10
120x10
200x10
120x25

Dumbell overhead press- (supersetted with curls)
35's x15
45's x10
55's x12

ALternating dumbell curl-
35x10
25x15
25x15

I wanted to do a solid, simple workout today. I enjoy combining interesting concepts like supersets and wave loading with simple exercise selection. Too many people do a million exercises with standard loading techniques. One can only do so many pyramids and drop sets in one lifetime.

I decided to take some progress pics after this workout, and I was actually ecstatic with the results. The pic with the flash is from December of last year, and the rest are from today. In only 9 months I feel like I've made quite a bit of progress.
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Old 10-02-2011, 02:54 PM   #95
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A couple more pics. Very happy with my back development. The rows and pull ups are paying off!

I threw in a leg pic, but my legs weren't pumped at all, so this is basically a relaxed pose.
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Old 10-02-2011, 07:33 PM   #96
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Ok, so for fun I decided to do some looking around and find the oldest pictures I could for comparison. I just so happened to find pics of way back when I was extremely overweight. There are only a couple pics of me at this time that still exist, so I'm glad I could find them. The pic where I weigh 238 was just after my wedding. That was my heaviest weight since I dropped the big weight in 2004. It didn't take me too long to drop back down again.
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Last edited by Soldier; 10-02-2011 at 08:07 PM.
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Old 10-03-2011, 11:24 AM   #97
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great work on the weight loss, looking back at the older shots.
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Old 10-03-2011, 03:06 PM   #98
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Thanks 5kg! It's always been a huge source of price for me, to know I did something so many want to do but so few ever will.

The funny thing is that it was quite easy to get from 310 down to around 220, but everything after that has taken a lot of fight on my part.

Today's post-fast bodyweight- 206.2

I was 206.6 this morning. I'm happy with both of these numbers, although I doubt that I'll reach my mini-goal of 204 by tomorrow's fast breaking meal. I'm still not sure how to tackle the plan for tomorrow. I need a few days of rest, but I also need to cut fat. By carbing up tomorrow then resting 3 days, I'll most certainly come back stronger when I pick back up with my training saturday, and I won't have GAINED fat, and stronger without gaining fat is good.

But if I don't carb up tomorrow night, then I won't have the muscle glycogen I need to actually RECOVER while I rest. If I'm not going to restore glycogen levels, then I don't think there's a point to take a longer rest period like 3 days.

So the question is, if I hold off on my carb up so that I can keep losing fat, will I get good results from my 3 days of rest, or will I just be wasting time that could be spent in the gym, since without glycogen I won't be recovering anyways?

I've been losing about 1 lb a night when I both fast during the day and keep my instake under about 1700 calories, then about another .5lb a day during the extended fast, so if I'm 206.2 today post-fast, I should be under 205 tomorrow post-fast, which will mean I did make about .5lb of progress on my fat loss in about 5 days. I know this isn't a very good rate of weight loss, but I figure the slower I do this, the better my muscle retention will be.

So much to think about!

I'm going to go by 2 things; how much I weigh tomorrow post fast, and how I feel tomorrow at PT. If I struggle at PT, than I'll carb up PWO. If I feel alright I may still rest but push back the carb up.
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Old 10-03-2011, 07:49 PM   #99
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Noticed the new avatar. Rock solid work hombre.
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Old 10-03-2011, 08:33 PM   #100
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Nice session Soldier! Wave loading is a new concept to me, so thanks for that, I like it. Pics are great too, back is look really thick. Excellent progress!
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