RollingStone's Journal

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

pic update, most on previous page.  Still lookin to shed around 5 lbs.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Subbed, RollingStone. Amazing looking body, however am I right in thinking that it seems you have not progressed, or very little, strength-wise?

Any reason for this?

janbillian


Subbed, RollingStone. Amazing looking body, however am I right in thinking that it seems you have not progressed, or very little, strength-wise?

Any reason for this?

Im cutting.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Yo Bro. Looking big and cut there. I just realized you cycle your carbs intake. How much is it when you carb up and how low is it when you lower it?

How do you decide the days you need to carb up? I'm assuming you carb up on workout days?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

trubeginner


Yo Bro. Looking big and cut there. I just realized you cycle your carbs intake. How much is it when you carb up and how low is it when you lower it?

How do you decide the days you need to carb up? I'm assuming you carb up on workout days?

I carb up only one day a week atm, though in a few weeks Im planning on doing it more than once a week. 

Basically on the carb up day I drink a ton of fruit juice and some other carbs, usually brown rice, sun chips and subway and not much protein or fat.  I put it on the day that I work the most important body part, arms and shoulders.  Whatever you think is lagging on your body is what I would put on this day. 

The other six days of the week I dont eat any carbs save a post workout banana and the small amount in nuts.  Its mostly fat on these days and a good amount of protein.  This depletes the body of its glycogen stores and puts you back in a fat burning mode.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Probably it's just me, but I get real dizzy if I don't get carbs. How do you find it?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

trubeginner


Probably it's just me, but I get real dizzy if I don't get carbs. How do you find it?

Yeah, the first week youll feel a little slow mentally and physically but after that I found that I have more sustained energy throughout the day and feel better than usual without any carbs and the insulin spikes up and down that come with them.  Its actually one of the biggest advantages I feel on this diet.

Lol and how do I find what?

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Good work rollingstone. Keep it up.
 
Edit: I am very jealous. Just curious, what do you eat everyday and what supps do you take, don't recall you mentioned that.

I missed recording a few workouts but Ive been on a once a week split lately because I figured while cutting I cant recover as fast and it would be better.  Yesterday I carbed up and did arms, shoulders, and abs.

Today

Power Cleans
135 x 5
135 x 5
145 x 5
145 x 5
165 x 5

Really working on power and speed with lower weight.  I want to jump higher and Ill be doing more olympic lifts.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

SouLja


Good work rollingstone. Keep it up.
 
Edit: I am very jealous. Just curious, what do you eat everyday and what supps do you take, don't recall you mentioned that.

I think my diet is the best advice I can give anyone right now, its basically the anabolic diet it can found on google or testosterone nations website.  I slightly tweaked it but not much.  I eat all fat and protien save the pwo carbs 6 days a week at a deficit and then one day a week (monday for me) I eat a ton of carbs, low fat, and low protein at slightly over maintenance calories.  On this day I put my most important body parts, arms, shoulders, and abs for me.  The next day I put legs as they are my next most important thing and there are still alot of carbs and glycogen left in my body from the day before.

The supplements I am taking are whey protein isolate (which I consider part of diet), kre-alkalyn, bcaa, beta-alanine, vitamin c, multivitamin, and calcium (because my diet lacks it)

highlighted being the ones I consider most important.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Word, the Anabolic diet is pretty much what I do, through trial and error and guessing with the body, however, I eat lots of veggies and fruits. I don't usually carb up though, unless during that day I have a party or somethign and figure hey why the hell not. I personally don't think you need to.

Again, looking good, keep it up and good luck.

Having a carb up/refeed day is not only a good idea but I'd say it is absolutely necessary when trying to loose fat especially at such a low bf level like RollingStone is at. 

Your diet seems good and it shows, if you are having trouble getting the last bit of bf off I would check to make sure you are getting all your efa's as well.  Other than that it is going to be harder and harder to lose bf naturally once you start dipping down to a certain point.

Yeah, Im coming up on 5 weeks of dieting.  I wanna keep cycling as I think it is important when my bf is this low so Im going to take a break sometime soon and change up the diet a little bit, add some calories, keep it real clean.  I dont think ill gain much weight at all, but Id like to experiment with different amounts of carbs/how it effects me.

Im fairly positive ill be able to up my calories and not gain any fat, and hopefully gain some strength in the process.

I really just dont think diets in the single percents should go on too long either.  I remember last year I withered away after dieting most of the summer.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I don't think I'd ever go on a low carb diet, just love carbs too much, lol

RS: Wouldn't the diet you're on atm be quite expensive to maintain? I mean carbs are so cheap compared to fats. And my question is what happens if you go out with friends to have lunch, and say they want McDonalds. Do you just order meat and no bun?

>3min. rests

Clean and Jerk
135 x 4
135 x 5
145 x 5
Wow these are one of tha funnest exercises ive ever done.  I love them.  Snatches soon.

Power Clean
165 x 5
165 x 3

1 minute rests for rest of exercises

Pullup
8
5
5
5

plate loaded row
55 x 8
55 x 6
45 x 6
45 x 6

Lat pulldown
120 x 8
140 x 7
140 x 8
140 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.

vdk_au


I don't think I'd ever go on a low carb diet, just love carbs too much, lol

RS: Wouldn't the diet you're on atm be quite expensive to maintain? I mean carbs are so cheap compared to fats. And my question is what happens if you go out with friends to have lunch, and say they want McDonalds. Do you just order meat and no bun?

I cant say i know much about food pricing since my mom buys everything but the things I eat the most of are peanut butter and eggs which arent too bad. 
If everyone goes to mcdonalds I get the grilled snack wrap with no sauce and just dont eat the tortilla wrap or w/e tha flour part is called.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

Back Squat
135 x 8
225 x 5
295 x 3
315 x 1

Bench
135 x 10
205 x 5
225 x 5
225 x 5
225 x 3

Incline machine
140 x 8
130 x 8
120 x 8
110 x 8

Flye machine
180 x 8
170 x 8
160 x 8
150 x 8

Decent workout.  Eating a few more carbs than usual.  Trying to maintain; just eating a good amount when Im hungry, all fat and protein besides pre and post workout.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Youve convinced me to try the anabolic diet... But i have a few questions about your routine. Do you do cardio and what type of exercises do you do for your abs and core?

whit3212


Youve convinced me to try the anabolic diet... But i have a few questions about your routine. Do you do cardio and what type of exercises do you do for your abs and core?

I get about 5-10 hours of cardio a week, almost all high intensity.

Im not very experienced in ab training.  I built my abs and core all though deadlifts, pullups, squats, and now standing military press.  Now I do decline crunches with a barbell on my back, hanging leg raises from a pullup bar and oblique raises with a db but I just started those and I cant say what theyve done for me yet.  I think the best way to build a good core is those heavy multijoint exercises.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingSone, do you reckon you could post what you eat generally in a day? I'm quite interested so please =)

vdk_au


RollingSone, do you reckon you could post what you eat generally in a day? I'm quite interested so please =)

Sure its simple enough.

On most days (non carb up)
morning: 6-8 eggs w lots of shredded cheese
durings school: 3-4 big spoons of nati pb throughout the day and bcaa.
preworkout: 5-10g bcaa, half scoop whey isolate
pwo: 2 scoops whey isolate, banana or fruit juice
when i get home: some kind of meat (lean or not), broccoli in mayonnaise
later: meat and pb
before bed: 6-8 eggs and cheese again
I drink about 6 cups of green tea throughout the day too.

Carb up days vary alot more and i usually grab whatevers available
morning: About 32 oz. of fruit juice and a subway or oatmeal and a little lean meat.
during school:  During my first 6 periods of school I kill the other 32 oz. of the 64 oz. juice bottle then for lunch usually a chicken sandwich and a couple small bags of sun chips.
preworkout: same as non carb up
pwo: same, except a little more fruit than usual.
later: Whatever carb I feel like, usually a subway.  Sometimes shredded wheat cereal.
After that I cut out the carbs and go back to proteins and fats for the night.

Thats basically my diet, I love it and think its the best diet for cutting Ive ever done.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

I started off with a lot of olympic lifts.  About 15 sets of 1-3 reps.  Weight anywhere from 155-185.  I really cant remember what I did though.

1 minute rests on everything else.

seated db press
55 x 8
55 x 8
50 x 8
45 x 8
45 x 8

Standing BB OH press
70 x 8
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8

db lateral raise
20 x 8
20 x 8
20 x 8
20 x 8
20 x 8

BB curl
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8

supinated
60 x 8
60 x 8

Tri OH extension
50 x 8
50 x 8
50 x 8
45 x 8
45 x 8
45 x 8
45 x 8


Decline Crunch w barbell
10
8
6
6

Captains chair
8
8
8
8


This workout isnt recorded perfect.  I never seem to remember exactly what I did on arm/shoulder/ab day...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Damn, I don't think I'd survive on that diet. I mean it looks like hardly any food to me =). I'd be on so low of energy I reckon, lol. And I''m only 5'8 139lbs.

Anyways, Have you triied doing static knee raises? You use the captain chair and bring your knees as high as possible to your chest, and try to hold it as long as possible. I can only get like 30 seconds =)

Tuesday

Power Cleans
135 x 3
135 x 3
165 x 2
165 x 2
185 x 1
175 x 2
175 x 2

Jump Squats
205 x 3
205 x 3
205 x 3
205 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Power Cleans
All singles with about a minute rest

135
165
165
165
165
175
175
175
185
185
195 <bodyweight !!

haha thats tha first time Ive cleaned my bodyweight.  Actually I may have done it in football Im not sure but I know I couldnt get 185 last week...

Be dunkin in no time.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Nice cleans, have you started increasing your calories a little bit?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


Nice cleans, have you started increasing your calories a little bit?

I have.  Ive also started eating a little more carbs on lifting days in the morning, pre, and pwo.  My wieghts stayed exactly the same for about a week now so I think Im eating just about right.

And thanks for the compliment, I have a feeling theyll keep going up.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ya I figured that was the case since you mentioned doing that soon.  It's amazing what a little more food will do for your lifts.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Friday

all 1 minute rests

Incline Bench
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Incline DB press
55 x 8
55 x 8
50 x 8
45 x 8
45 x 8

machine flye
150 x 8
150 x 8
150 x 8
150 x 8


depth jump
5 sets of 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.