RollingStone's Journal

GingerBetty


Do you eat any veggies at all because you don't mention them, I know a lot of people don't mention them because they just don't count them in. Apart from the broccoli :)
Just asking as I am trying to cut and have started something similar to your diet but I do eat veggies. 
Thanks

i should eat more veggies but as it is i eat a lot of broccoli twice a day.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ahh ok fair enough lol. So it wouldn't affect my weightloss much if I have some veggies with each meal?

GingerBetty


Ahh ok fair enough lol. So it wouldn't affect my weightloss much if I have some veggies with each meal?

it will affect your weightloss for the better lol.  Vegetables provide a lot of nutrients while low in calories and keep you full because of the fiber content-making them the perfect food for cutting.  You absolutely cannot get fat eating vegetables, especially green leafy ones.  It takes about as much calories to digest them as are in them to begin with, while providing nutrients and keeping you anabolic.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Pullup
5
5
5
5
5
5
5
5

Cable Row
180 x 5
180 x 6
180 x 6
180 x 6
204 x 5
204 x 5

Cable Curl
110 x 7
130 x 6
110 x 7
110 x 7
110 x 7

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

GingerBetty


Ahh ok fair enough lol. So it wouldn't affect my weightloss much if I have some veggies with each meal?

it will affect your weightloss for the better lol.  Vegetables provide a lot of nutrients while low in calories and keep you full because of the fiber content-making them the perfect food for cutting.  You absolutely cannot get fat eating vegetables, especially green leafy ones.  It takes about as much calories to digest them as are in them to begin with, while providing nutrients and keeping you anabolic.

Ooo thats very good to hear, thanks!

i still have no clue how i did this yesterday without eating carbs for 3 days

full back squat
135 x 3
225 x 3
315 x 1
340 x 3
340 x 3
340 x 1

It destroyed me physically and mentally. 

Sooo much easier to squat with the carbs and im still amazed i moved up in weight.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

full back squat
135 x 10
225 x 3
345 x 3
345 x 3
345 x 2

Squat press
6 plates each side x 3
7 plates each side x 3

CAble row
204 x 5
204 x 5
204 x 5
204 x 5
204 x 5

Lat pulldown
140 x 5
170 x 5
170 x 5
170 x 5
200 x 5

Barbell Curl
100 x 5
90 x 5
90 x 5
70 x 8
50 x 12

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Flat Bench
warmup
3 x 245 x 3
250 x 2

Incline Bench
135 x 10
3 x 155 x 8
135 x 8

OH DB Press
50 x 8
40 x 8
3 x 35 x 8

pec dec
2 x 180 x 6
2 x 170 x 6
150 x 8

db lateral raise
6 x 20s x 8

Scull Crusher
3 x 70 x 8

rope pulldown
140 x 6
100 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

havnt been writing in here for a few weeks but ill try to put this week in

monday (begin carb up)
pullups x 50
bb curl 5 x 10 with 50
double cable curl 5 x 10

tuesday (2nd day carb up)
bench 255 5 x 2
full back squat 350 - 2,2,2,2,1
incline 155 5 x 8,  135  5 x 10
pec dec 150 to burnout
db oh press 5 x 10
lateral raise  5 x 8
tris 6 x 10

wednesday
hang clean - did them for about a half hour

thursday
full back squat 355 - 2,2,2,1,1
fast pullups x 30
bb curl 100 5 x 4

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Sunday


anabolic diets working well, though pretty much all my fat intake is coming from nuts and im not getting the animal fats that the diet calls for.  I should probably start eating more red meat, idk how i feel about the sausage and bacon that anabolic dieters eat...This weeks no carb phase has brought me down to a ripped 188 in the morning, lowest ive been since last summer; feels good.  Holdin on to size well, and look a little bigger than last summer, nothing major though.  During my two carb up days i have two long hard size workouts and the rest of the week its mostly heavy strength and explosive movements and a lot of olympic stuff.  Alot of pullups too.  Trying to just keep all of the size I have and get more ripped and stronger.

carb up tomorrow Ill prob reach around 195 hopefully 197 by tuesday.  Gonna go try to go for a little less carbs this time though and have most of them post workout. 

Yohimbe and caffeine are working wonders for my workouts.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

that was thursday, pictures not pumped it was after cutting grass, smaller than i look on tuesday, but less ripped than i am by the end of the week.  Right now i look alot leaner but not quite as pumped

I just started cutting 2 weeks ago so this will be the beginning picture to base progress off of.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

PULLUPS X 50

CABLE ROW
168 X 11 + 4
156 X 8 +3

sTANDING BARBELL CURL
70 X 11 + 4
70 X 9 + 3

SMITH SHRUGS
2 PLATES X 11 + 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Deadlift
225 x 3
315 x 3
405 x 1
365 x 3

Leg press
5 plates x 5
5 plates x 5

Incline Bench
175 x 10 + 3

DB OH press
50s x 11 + 4

DB lateral raise
25s x 11 + 4

Tri DB OH ext.
65 x 10 + 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

pullup x 50

machine row
1 plate + 25 x 11 + 3

Cable Curl
60 each side x 10 + 4

Smith shrugs
2 plates x 14
2 plates + 25s x 5 + 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Full back squat
345 x 1
315 x 3
185 x 5 (speed)
315 x 3
185 x 5 (speed)

DB OH Press
55s x 11 + 4

Flat Bench
185 x 10 + 3

DB Lateral raises
25s x 10 + 3

Rope pushdowns
130 x 10 + 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

cant remember exactly, did my workout after they let us out of school early for prom and i guess i wasnt real focused because of that


pullups x 50
8:40,  20 seconds better than wednesday

one arm machine row
2 plates x 11 + 4

one arm db curl
30 x 8 + 3

smith shrug
2 plates + 25 x 14 + 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Incline Bench
180 x 10 + 4

Pullup x 50    7:25

seated db oh press
55s x 12 + 3

DB Lateral raises
25s x 11 + 3

BO one arm db row
65 x 12 + 3

Skull Crusher
80 x 11 + 3

BB Curl
80 x 11 + 3

Abs


Im doing my own tweaked version of doggcrapp training where I hit every muscle 3 times a week with one set.  The set uses the heaviest weight I can do for 10-12 reps, a 15 second rest-pause and then as many more reps as I can get. 

three days a week Ill be doing size work for my upperbody like this workout and then the other three days will be heavy and speed cns training on the fullbody exercises squat or deadlift, leg press, and calves.  Ill try to work some oly lifts into it too.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Full Back Squat
335 x 3
185 x 5 speed
345 x 2
185 x 5 speed
335 x 3
185 x 5 speed

squat press
5 plates each side x 5 + 10 calf raises
6 plates each side x 5 + 10 calf raises
6 plates each side x 5 + 10 calf raises

hang clean
135 x 5
135 x 5
135 x 5

depth jumps
5, 5, 5, 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Pullups x 50   6:20   <--- dayum gettin better and better

pec dec
250 x 10 + 3

row machine
2 plates x 11 + 4

seated OH BB press
125 x 10 + 2

Cable Squeez curl
50 each side x 10 + 2

DB Lateral raise
25s x 12 + 4

smith shrug
2 plates + 25 + 5 x 15 + 9

dips
13, 9, 10

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Hang Clean
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
185 x 1

Lunge
135 x 5 each
185 x 5 each
185 x 5 each

Squat press machine
5 plates x 5
6 plates x 5
7 plates x 5
7 plates x 5

calf raises
7 plates x 10
7 plates x 10

various plyometrics and jumprope

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

BB OH press
130 x 10 + 3

pullups x 50     5:45

flat bench
190 x 13 + 4

cable row
180 x 10 + 3

Lateral Raise
30s x 10 + 3

BB Curl
90 x 8 + 2

Rope pushdowns
90 x 5
130 x 5 + 2

Smith Shrug
3 plates x 13 + 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Full back squat
135 x 5
225 x 3
315 x 3
185 x 5 (speed)
315 x 3
185 x 5 (speed)

pullups x 50     5:15

Incline
185 x 7 + 4

One arm db row
70 x 13 + 4

seated db oh press
60s x 10 + 3

db lateral raise
30s x 10 + 4

standing BB curl
90 x  8 + 2

Tri OH X
70 x 10 + 2

Abs

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

depletion workout

full back squat
135 x 3
225 x 3
315 x 3
315 x 3
185 x 5 speed

pullup x 50     5:00

pec dec
260 x 10 + 2

machine row
2 plates + 10 x 10 + 3

OH BB press
135 x 9 + 2

lateral raises
30 x 8
25 x 5 + 4

BB Curl
80 x 10 + 2

Skull Crusher
90 x 9 + 2

Smith Shrug
3 plates + tens x 12 + 4

Hanging abs
8 + 3

began carb up right after with a sobe and bananas.  Played basketball for a few hours then just came home and finished the carb up.  About 700g carbs.  Lookin really full and not smooth.  I think I finally got it just right.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

full back squat
225 x 3
225 x 3
315 x 1
335 x 3
345 x 3
345 x 3
275 x 8

Stiff legged deadlift
225 x 5
315 x 3
315 x 4
315 x 4

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

wide grip pullup x 40    7:50

flat bench
195 x 13 + 4

cable row
192 x 10 + 2

seated OH BB press
135 x 10 + 2

one arm db curl
30 x 12 + 3

lateral raise
30s x 10 + 3

rope pushdown
120 x 10 + 2

smith shrug
3p + 20 each side x 10
3p x 7

HIIT - 1 mile on track
lap 1: warm up
lap 2: 2 100 meter sprints, 2 100 meter jogs
lap 3: same as 2
lap 4: cool down

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

flat bench
135 x 15
225 x 3
255 x 1
255 x 1
265 x 1
265 x 1

wide grip pullups x 40

Skull Crushers
90 x 10 + 2

DB OH press
55s x 12 + 2

Lateral raise
30s x 10 + 3

one arm db curl
35 x 10 + 2

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

full squat
135 x 5
225 x 3
315 x 1
355 x 1


SLDL
225 x 3
315 x 1
355 x 2
355 x 2
355 x 1

wide grip pullup x 40

pec dec
??

Skull crushers
100 x 6 + 1

db shoulder press
60s x 8 + 3

lateral raise
30s x 8
25s x 4

one arm db curl
35 x 8 + 3

smith shrug
3 plates x 11 + 6




HIIT

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

With trying to gain strength its becoming a huge problem working around tha ckd so im switching to tha tkd to have more energy for workouts.  Well see how it goes.  Im also starting the eca stack minus aspirin as I finally got a hold of ephedrine. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

hang clean
135 8 x 2
175 x 1
185 x 1
195 x 1
205 miss

damn.  Im dieting too hard.  Cant seem to gain any strength


calf raise machine
3 plates each side 5 x 8-10

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Speed Bench (3 different grips)
135 10 x 3

Decline close grip elbows out
135 x 8
185 x 5
185 x 5

Weighted dips
45lbs x 5
45 x 5
45 x 8

DB shoulder press
60s x 8
65s x 5

wide grip pullups x 45

one arm db curl
35 x 8 + 3

smith shrug
3 plates x 14 + 6

Hanging abs


HIIT

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.