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Old 07-31-2013, 02:17 PM   #21
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Good job, liking the volume in hurrrr!! Good man for realizing you needed to change priorities to keep your family/couple together.
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Old 08-01-2013, 07:11 PM   #22
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Hell yeah. Leg day yesterday. It's been crazy at work lately. I've had to report really early for the last few days and it's absolutely killing my sleep and my hormones, but I'm not missing the gym even if I'm not always feeling it. Yesterday was my heavy squat/leg day. I wasn't able to go super heavy because of being so tired, but I got some good work done.

Squat-
45x5
45x5
135x2
225x2
275x2
Add belt and wraps-
315x2
365x1
315x5
275x10

Had to lay down for a while after the set with 275. Crazy lower back pumps, thanks to the fact that my back still hasn't fully recovered from deadlifts on Sunday.

Leg press-
100x15
190x20
280x20

supersetted with GHR-
BWx8
BWx10
BWx10
BWx8

Leg extension-
No clue on weight, but I did 4 working sets then finished with 3 drop sets to failure.

Not a great power workout as my numbers have dropped quite a bit thanks to a number of factors both in and out of my control, but a VERY good bodybuilding workout. The cut continues. I still haven't broken under 230 yet, but starting tomorrow I'm going to do a short keto run that should hopefully bump me down to the upper 220's for the first time in quite a while.
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Old 08-02-2013, 08:10 AM   #23
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Just got out of bed after sleeping for well over 10 hours. I feel awake, well rested and fully recovered for the first time in at least a week, and it shows in the mirror. Weight is at 231.6. It jumped a little because in preparation for the keto run I'm starting today I had steak and cheese sandwiches last night to treat myself.

I'm getting ready to cook up some ground beef. I'm actually looking forward to this keto run. The whole problem I have with VLC dieting is that it kills my numbers, but right now my numbers are really the last thing on my mind. It's all about fat loss, and this is the best way to do it.

I've been looking into what PH I want to try next. The final decision will come down to whether I need a little help cutting or not. I'd prefer to stay natty for this cut, get nice and shredded at around 200lb, then bulk back up to 210 or 215 with superdrol or m1t, but if I find that I can't get as cut as I want without losing too much muscle then I'll try something like M-dien to get nice and cut up.
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Old 08-02-2013, 04:52 PM   #24
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Chest, shoulders and triceps today. Today was a training holiday for the Army which is basically a day off, so I hit the gym a little earlier and it was much less busy than usual.

Bench press-
135x12
185x12
225x8
225x8
185x12
135x12

Hang clean and press-
25x12
75x8
95x8
115x8
115x8

Bench press machine-
90x12
140x12
180x8
90x12
180x12
90x11

Lateral raise machine-
Not sure on weight, but I did 3 working sets then 3 drop sets to failure.

Cable crossover-
Why do we still call these cable crossovers? Is anyone actually crossing their arms anymore?
15x20
30x15
42.5x12
25x12
15x10

Overhead rope triceps extensions-
3 working sets followed by 3 drop sets to failure.

Awesome workout today. Great pump through my entire upper body, and the overhead triceps extensions felt awesome. I'm really enjoying the bench press machine, because you start the lift from the bottom and the arms have extensions that go all the way down to the ground. You can set the height of the lift by placing plates under the arms, turning the lift into a partial lift akin to a board press. I like to do it by lifting explosively and accelerating through the entire lift, then lowering the weights until they actually hit the ground and the tension is released, then exploding again. Screw TUT, this explosive pushing makes me feel everything in my chest and triceps, and protects my shoulder which is still aching on most flat pushing movements.

I'm still feeling good overall since I've only just cut out the carbs today. I know that this will change in the next few days and I'll start to get weaker and more tired all the time as my glycogen stores are depleted. Although I'm not looking forwards to this feeling, I'm definitely looking forward to the quick weight loss that comes with it. If my last keto run is any indication than I might be in the low 220's by next weekend. Just a few of these quick 1 or 2 week keto runs is all I need to get down into the 210's.
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Old 08-04-2013, 06:08 PM   #25
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No joke on those bench reps. Well done.
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Old 08-05-2013, 07:48 AM   #26
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Quote:
Originally Posted by BendtheBar View Post
No joke on those bench reps. Well done.
Thanks. I was actually pretty frustrated because 225 hurt my shoulder quite a bit. My rotator cuff is definitely messed up. I'm not sure if I should try to get it looked at or just press on, but it doesn't seem to be getting better.
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Old 08-05-2013, 07:57 AM   #27
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Weight is currently stuck around 230, but that's because I had that 24 hour shift to get through. Those things always kill my weight because I have to eat during the night. I did break into the 220's Saturday morning, and I'm sure I'll be there again tomorrow morning.

My body is definitely changing. Upper body is thickening up (chest especially), waist is thinning out, and I can't wait to see what I'll look like when I get down into the 210's.

Schedule will be much more predictable this week, and it'll be at least 3 weeks, maybe much more, before I have to do another 24 hour shift. It's time to kick this thing into high gear. It'll be zero carbs for the rest of this week, then this weekend I'll reintegrate them, but I won't do a carb up or cheat day. Instead I'll just bring carbs back, eat them for a week or two to build back up my glycogen stores, then hit another 1 week keto run.

I've never been this serious about getting cut up. The time is now.
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Old 08-05-2013, 04:28 PM   #28
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Finally got to do my deadlift/upper back/bicep session, only 2 days late.

Trap bar deads-
(How much does a trap bar weigh? I'll just list the weight of the plates)
90x7
180x5
270x5
360x5
410x4
450x1

Leg press (supersetted with GHR)
100x20
190x20
190x20

GHR-
BWx12
BWx12
BWx12

Pullups-
BWx5
BWx8
BWx5+5 forced reps

Pulldown machine-
3 sets of 12-15 reps

Row machine (supersetted with cable curls)-
140x12
120x16
100x18

Cable curls-
40x8
25x12
25x17

I got a good night of sleep last night. I trained during lunch, because my wife and I had lots to do this afternoon and I knew I wouldn't have to go back to work. This was a good session. Lifting a trap bar felt like cheating. If you let a straight bar get a little out of the groove then it can put a ton of strain on your back. With the trap bar I could put my back at whatever angle I needed to get the bar up. I probably could have gotten more if I had chalk instead of straps.

Diet is still going well, but I'm hoping the weight will finally start coming off tomorrow morning. It's just not coming off the way I had hoped and I only have 4 more days of no carbs planned. I don't want to go longer than that without carbs, but I also want to be in the low 220's before I eat carbs again, and I'm way off at the moment.
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465, 345, 515, 1325
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Old 08-06-2013, 07:14 AM   #29
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Now were' talking. Weight check- 238.6. Is it just me, or does my weight always seem to end in .6? Anyways, I'm finally back on track. I don't want to touch another carb before I'm down around 223, and doing that by the weekend is kind of ambitious, but when Friday comes I'll see where I stand and go from there.

But for now I'm going to be happy with the little victories. That the only way to get through when you're trying to survive a big cut.
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Old 08-06-2013, 03:05 PM   #30
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Chest, shoulder and triceps today.

It would be hard to write out what I did today. I've basically taken to a Yates HIT style of training for upper body, usually doing no more than 4 sets for any given movement with a light set, a pump set, a heavier set, and a final heavy set to or just shy of failure. I followed this type of formula for BTN overhead press, clean and press, dumbbell overhead press, incline press, bench press, the some ab and triceps work to finish off.

I'm looking forwards to seeing 227 on the scale in the morning, then 225 and 223 the following days.
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