Starting Over

Okay, so I got my BF calipers in the mail today and I got another reality check.

I am 15% bodyfat, which I hate even thinking it's that high. That's not that high, but what the **** ever. I got careless with my diet again and nutrient timing, as usual and gained a bit o' pudge. As a former fat boy, that **** don't pass with me. Anyway.

I am 182lb, 15% BF (27lb of fat)

I want to be at 9% bodyfat for summer. I need to cut down to 171lb. In 6 weeks at a pace of dropping 2lb of fat per week, I can do just that. Now, starting tomorrow I begin nothing but pure powerlifting/strength training. I got into a weight class area once cut (170) and now I want to build a lot of strength on it.

I will find my BMR. Once established, I will cut 500 calories off of it. I did the math and such and if I walk 5 miles per week at 3.5mph (fat burning zone) I will burn almost an extra 500 calories which will drop another pound of fat per week. That's where I will shed.

As far as diet goes, on training days I will have a c+p breakfast, post c+p and post post workout c+p. Everything else is f+p.

Non training days, breakfast will be the c+p, and all other meals will be a f+p.

I have about a week and a half left of Havoc, so I am going to do my best to reap the fat loss/strength gaining benefits of that. By June 9th, 2009 I should be 170-171lb and 9% BF, and hopefully pulling, squatting and pressing competition numbers.

Training Days (30/40/30)
2000 Calories
150g Carbs
200g Protein
65g Fat
 
50% Of carbs ingested PWO
25% Post Post Work Out
25% Breakfast
 
Non Training Days (15/40/45)
75g Carbs
200g Protein
100g Fat
 
90% Carbs ingested at breakfast
10% hidden carbs
 
 

Well scratch all that. Somehow I 'nuffed up and that BF reading is wrong. I re did it three times today and came up with 42mm as a sum of three sites which = 12% body fat.

I was worried. Hell, I got another good 4% to gain before I need to worry about cutting.

Anyway

ME Upper Body

Floor Press
95 x 10
135 x 3
185 x 1
205 x 1
205 x Fail
185 x 1
185 x Fail
135 x 5; straight legs

Reverse Bench

On these I ****ed up my shoulder. I don't even recall what I did. It hurt either way. I will never reverse grip ever again. I had to go fairly light for the remainder of the workout.

Walked half a mile.

two words.

lethargy sucks.

I am so just like.. lazy feeling and sleepy. Constantly yawning. At least I am content. Not sore from yesterday except my triceps a bit o bit.

Yesterday I close grip benched 185 x 5 perfect form, which is a new PR for me there. My shoulders were hurting so bad yesterday. I wasn't in an updating mood.

ME Squat

Box Squat

135 x 5
225 x 3
225 x 3
275 x 3
315 x 3
335 x 2
365 x Half repped.

Then me and my partner did some lighter training endurance reps, except some heavy pin pulls but nothing too bad. I'm changing my routine to full west side next week, so I am kinda screwing around today and tomorrow.

Okay, scratch Westside. I will integrate WS principles, but I am not exactly smart enough to figure out my weak points because I am hitting PRs each week, SOOOOOOO
 
 
The Texas Method (Modified)
 
Dynamic Weeks
All Rest 30-45 Seconds
Week 1: 50% 3-5 Sets of 2
Week 2: 55% 3-5 Sets of 2
Week 3: 60% 3-5 Sets of 2
 
Repeat
 
Monday (High Volume/High Intensity/Dynamic)
Bench Press 4 x 5 (Intensity); 3 x 2 (Dynamic)
Squat Variation 4 x 5 (Intensity); 5 x 2 (Dynamic)
Barbell Row 5 x 5 (Intensity)
Weighted Hyper Extensions 5 x 5 (Intensity)
Military Press Variation 4 x 5 (Intensity); 3 x 2 (Dynamic)
Barbell Curl 5 x 5
Close Grip Bench 4 x 5 (Intensity); 3 x 2 (Dynamic)
 
Wednesday (Low Volume/Low Intensity/Recovery)
Floor Press 3 x 3
Front Squat 3 x 3
Sumo Dead 3 x 3
BW Pull Ups 8 x 3
BW Dips 3 x 3
BW Push Up 3 x 3
BB Military Press 3 x 3
 
Friday (Low Volume/High Intensity/Maximum Effort)
Bench Press; Triples worked into a single; 3 x 1
Deadlift; Triples worked into a single; 5 x 1
Box Squat; Triples worked into a single; 3-5 x 1
BB Military Press; Triples worked into a single; 3 x 1
BB Row; Triples worked into a single; 3 x 1
Pull Up/Chins 3 x Failure
BB Curl; Triples to failure
Close Grip BP; Triples to failure
 
Looks like fun.
 
 
By the way, I am 184lb today and I took my BF and it's at 11% which is a little drop and a gain in weight. I have only until next Thursday and I will be all out of havoc. Pretty sad. I will have a review up in a few days.

weight today: 187.2lb +16.2 pounds in 6 weeks

Thursday is the final day of the cycle. I want to hit 190 pretty badly. Anyway, Texas Method with higher volume started today.. PRs everywhere.

Bench Press
135 x 10; Warm up
185 x 5
205 x 5
225 x 5 Clean great form PR
185 x 5
95 x 12; Pump

ATF Squat
135 x 5
185 x 5
225 x 5
245 x 5 PR
275 x 1; back pump was killing me from havoc, and I had to call it a day on squats. I didn't really call this a set seeing as how it was bull****.

BB Row
135 x 8
185 x 6
135 x 6
135 x 6
I couldn't do these heavy because of the damn back pump; Christ.

BB Sitting curl; Preacher Curl
65 x 12
85 x 6
65 x 8
65 x 8

CGBP
135 x 8
165 x 6
185 x 6
205 x 5; wtf was I thinking? PR

Standing Calve Raises (2-0-2) superset with Calves Burnout
230 x 12 + Burnout
260 x 12 + Burnout
280 x 10 + Burnout
290 x 10 + Burnout
Stretching


Diet = Lots of clean food. I'm trying to gorge as much as possible this final week of Havoc with clean food.

#1: Cytogainer + Skim Milk; 4 Eggs + Cheese
#2: Syntha 6
#3: Big turkey sandwich; whole wheat mustard, 2 cups cottage cheese
#4: Whey Protein + Cytocarb II
#5: Chick Fil A chicken sandwich; water
#6: 6 Eggs + 2 pieces of cheese; Skim Milk
#7: Almonds + Muscle Milk

That's a lot of damn calories and whole food. =]

weight today: 189.2lb

gaining 1lb per day right now. 40mg of Havoc seems to be the hot spot. However I am dairy and bread bloated currently, so it may drop a little.

Tomorrow is the final day and friday I start PCT. I am kind of sad.. but hey, there is next time. I will have a review up either today or tomorrow.. or Friday.. one day soon.

Today was full body low intensity/recovery day

Incline BP; Bottom paused out 95lb 3 x 3
Zercher Front Squats 95lb 3 x 3
Good Mornings 95lb 3 x 3
Pull ups 3 x 5

Lateral Raises
15 x 5
20 x 5
25 x 5

Upright Rows
65lb EZ Curl bar; 3 x 5

Abs

I was hella mad sore today, so all lift were pretty damn light.

Those Zercher squats are tough on the arms aren't they? Good exercise though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

yeah. i felt like a puss only doing 95lb, but i had the pins like rock f'ing bottom, so balance was a big issue.

at least my partner could only do the bar.

today has been a day, let me just tell you. i put up a havoc review, so go let me know what you think.

i got my issue of anabolics 9th edition today. very nicee.

uhm, other than that i am potato bloated like a mfer and feeling fat. can't wait to cut. how are you?

Today was max out day. Final day of having a caloric surplus and lifting for a pr breakage.

Bench Press
135 x 5
225 x 3
245 x 1
270 x 1 PR
265 x 1
225 x 1

Deadlift
135 x 5
225 x 3
275 x 3
365 x 1
405 x 1 PR
425 x Fail

Squat
135 x 5
225 x 3
275 x 3
315 x 1
330 x 1 PR
345 x Fail, if it wouldnt touched the damn pins and killed the momentum, I might have actually had it. my ass was on the floor, dude.

started genox (tamoxifen citrate) today. dosing 60mg to start and 2 caps of nolvedex xt by gaspari as my AI. I could feel the boost. I had a lot more energy or something today which is good to know, so that means the genox isnt fake.

My cutting calories will be 2200 with a 50p/20c/30f
275g Protein
110g Carbs
73g Fat

I will get about 55g carbs in the morning and the other 55g after I work out after cardio.

Non training days I will do more of a 2200 calorie 50p/10c/40f

275g Protein
55g Carbs (Breakfast)
97g Fat

I plan on BCAAs first thing in the morning followed by 30-60 minutes of steady state cardio, then lots of protein and carbs. On training days I will do 45-60 minutes of steady state after I lift. Non training days, I will go for a walk or something

At 186lb 12% BF, I need to cut 8lb of fat to be 8% BF which will stick me at 178lb. With this calorie set up, I should drop 1lb fat per week, easily. Gives me two months.

Routine

Monday - Chest (10 Total Sets), Calves
Bench Press - 4 x 6-8
Incline DB Press - 3 x 8-10
Cable Fly - 3 x 8-10
Calf Routine

Tuesday - Lower Back, Upper Back (12 Sets), Abs
Chin Ups - 4 x Failure
Cable Row - 3 x 8-10
Pull Down - 3 x 8-10
DB Row - 2 x 6-8
Ab Routine

Wednesday - Lower Back, Legs (12 Sets)
Deadlift - 4 x 4-6; 1 x 1
Squat - 5 x 4-6
Good Mornings - 3 x 8-10
Leg Press - 4 x 8-10

Thursday - Shoulders (10 Sets) Calves
DB Military Press - 4 x 6-8
Side Lateral Raises - 3 x 8-10
Rear Delt Flye - 3 x 8-10
Calf Routine

Friday - Biceps (8 Sets) Triceps (8 Sets) Abs

Straight Bar Close Grip Curl - 4 x 8-10
Wide Grip EZ Bar Preacher Curl - 4 x 6-8
CG Bench Press - 4 x 6-8
Overhead Extension - 4 x 8-10
Ab Routine

I was looking at myself last night when I went over to a buddy's house and 12% BF is actually nothing to stress. I am seriously considering bulking up more cleanly to maybe 195-200lb (187 current) and hopefully stick as 12-14% BF

I dunno, I need suggestions though.

So here's me as of last night, just a back shot. I got some pretty hella traps.

and teh legs last.
 
go to page 3 for more pictures.

lookin good.

So you took havoc it looks like, did you write a review I missed? id like to hear about it.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

yeah dude. full havoc review in the supplements forum. Strength was the most impressive thing, go look, you will understand.

Monday - High Volume/High Intensity

Bench Press
135 x 5 Warm Up
205 x 6
225 x 5
250 x 3 PR, 225 x 2
135 x 10

Barbell Rows
135 x 8
180 x 6
225 x 5

Seated Cable Row
200 x 6
240 x 5

Box Squat
135 x 5 Warm Up
225 x 5
315 x 5
365 x 5 PR
405 x Fail; hit those DAMN PINS.
315 x 5

Ez Bar Curls, 21's
65 x 21
95 x 5
65 x 21

CG Bench Press
185 x 5
205 x 5
225 x 5 PR
235 x 1 PR
185 x 5

Calves Routine

Ab Routine

Diet

#1: 2 Packs grits, 9 egg whites, 3 pieces of cheese, 16oz Skim
#2: 3 Scoops Syntha 6
#3: Turkey on whole wheat, cup of cottage cheese, few pringles
#4: Post workout - 3 Scoops ON whey, Cytocarb II
#5: Big ass ham sandwich, fries, whatever, I need the extra cals
#6: Will be a bunch of shrimp, baked potato
#7: Muscle Milk in skim, almonds or something
#8: Random snackage

This is 3800-4100 calories.

Bench Press

135 x 5
185 x 3
225 x 3

Front Squat

95 x 5
135 x 3
155 x 3

Good Mornings

135 x 3
135 x 3
135 x 3

Pull Ups

3 x 5

Dips

3 x 5

Rack Pulls

135 x 5
225 x 5
315 x 3

HIIT Cardio (20 second burst on bike, 10 second easy pedal) 3 Minutes

7 Minutes Steady state cardio.


Diet today comes up to about 2200 calories

#1: Shake (Woke up late, ugh)
#2: Shake
#3: Turkey and Cottage Cheese
#4: PWO Shake + Cytocarb
#5: Chicken breast, cottage cheese
#6: Tuna and some fish oil

Ta da. First day of cutting. Pretty nice.

Max out day. Definitely got to change up my training. Maxing out hardcore has taken its toll on my CNS. All these lifts keep in mind = caloric deficit

Bench Press
135 x 5
185 x 3
225 x 3
255 x 1
275 x 1 PR
275 x Fail

Deadlift

135 x 3
225 x 3
315 x 2
405 x 1 Didn't go down =]

Burpee into Power Clean

135 x 3
135 x 3
135 x 3

Box Squat (These were garbage today; I was spent)

225 x 3
225 x 3
275 x 3
315 x 1

Tren and epi came in today. I will run a stack of those in about 5 Weeks. 2 More weeks of PCT and 3 weeks of time completely off. I think I am going to have to deload soon. Ugh.

Starting up ketosis this weekend into next Friday. So far feeling great and no brain fog, which is amazing because last time it was the opposite.

#1: 3 Slices bacon, 2 Eggs, 1 Egg white, Cheese, dab of mayo
#2: 2oz Spam, cheese slice, and cheese stick, cup greens
#3: Can of tuna, 2tblspn Mayo, Jalapenos, Cheese Stick
#4: 2oz Almonds
#5:
#6:

So far so good. Oily skin though and breakouts, hotdamn. I think it's the genox and novedex. Cutting down to 20mg tamox and 1 cap novedex XT this week and next week. I think I will be at 100% full test levels, already feel great, but I don't want to chance anything.

bench press
135 x 6
205 x 5
225 x 5
245 x 1
135 x 5

incline db press
50 x 6
70 x 5
80 x 5

flat db press
70 x 6
80 x 6
90 x 5

Machine flye
70 x 12
105 x 10

diet

#1: 2 eggs, egg white, whole wheat toast, bacon, apple juice
#2: muscle milk shake
#3: 3 tilapia filets, whole sweet potato, baby spinach, broccoli
#4: Whey protein + Cytocarb II
#5: 12oz steak, whole baked potato
#6: going to hootersssssss
#7: I have no idea yet

i did 12 one day. it was gross.

deloading. body is so tired.

Starting up on monday I will have a new training program and start cutting for the summer months.

Monday - Endurance Weight Training, Speed Heavy Bag
 
Squats - 20, 15, 15
Bench - 20, 15, 15
Miltary Press - 20, 15, 15
Cable Row - 20, 15, 15
Pull Ups - Failure
Burpee Clean and Jerk - 20, 20, 20
Upright Row - 20, 20, 20
Good Mornings - 20, 20, 20
Deadlift - 30, 40, 50
Bike Cardio 15-30 Minutes
 
 
Tuesday - Heavy Bag, Spped, power and technicality; Karate/TKD Class
 
Intense 60 second sets
 
 
Wednesday - Plyometrics
 
I need some more plyometrics exercises. I got
Box jumps
Frog jumps
Jumping lunges
Medicine ball push ups
Clapping push ups
Burpees with Medicine Ball
Planks and core work with medicine ball
Bike Cardio 15-30 Minutes
 
 
Thursday - Pad Work, Hit taking drills BJJ Class
 
Head Gear; Focus on rolling with the punch, blocking and hard hits to the forehead
Work on technique on pads, 50% power
 
 
Friday - Strength Weight Training, Power Heavy Bag
 
Deadlift - 3, 3, 3, 2
Bench - 3, 3, 3, 2
Squat - 3, 3, 3, 2
Pull Ups
Power Clean - 1, 1, 1, 1, 1
Bike Cardio - 15-30 Minutes Moderate Pace
 
 
Saturday - Intense Conditioning, Ground Drills
 
A. 5 x Timed 40 Yard Dashes
        1. Drills
            Knee Ups
            Bear Crawl
            Up Downs
B. 110's
        2. Drills
            Knee Ups
            Bear Crawl   
            Up Downs
C. Football Stand Stair Jumps
        3. Drill
            High knees up stairs
            One foot stair jump forward and backward
D. Track Walk Cool Down
 
Sunday - Rest

Every day except Sunday will have some sort of hard training. I'm doing two a days on some days because I will have some AM Heavy bag and PM whatever else.

My diet is going to be simple. I am going to use principles of the G-Flux. I am basically going to eat protein, fats, and vegetables like crazy throughout the day and complex carbs around my workouts (except AM)

I am going to try to count somewhat and get to around 2300 or 2400 calories. Mostly I will just listen to my body.

I signed up at a MMA school, so this should help with the fighting techniques.

Also, Monday I am starting Epistane/Trenadrol stack. My natural test levels got back up to normal quick, so I stopped PCT after two weeks and I am giving my body a whole week off this current week from everything. My dosing is going to be

Epistane Weeks
1: 40mg
2: 40mg
3: 60mg
4: 60mg

Trenadrol Weeks
1: 30mg
2: 60mg
3: 90mg
4: 90mg

After four weeks I am going to see how I feel and either go for another week or PCT.

Starting up my epi/tren stack today. This morning I went for a mile walk at the track before I ate, after popping some bcaas.

Diet is going to be something like this

#1: Steak and eggs - 410 Calories
#2: Steak and greens, Fish Oil - 400 Calories
#3: Protein Shake - 300 Calories
#4: Almonds, Protein Shake Greens 430 Calories
#5: 10oz Steak, Greens, Fish oil 505 Calories


Adds up to almost 2100 calories. Sucks the gym is closed today.

Also I will do about 30-60 minutes of heavy bag when I get home from work after I eat my meal.

Got in the gym today after work and I'm apparently back in the groove. I did semi recovery kinda not because I didn't do much volume yesterday.

Front Squat
45 x 5
95 x 3
135 x 3
155 x 3

Bench Press
45 x 15
135 x 3
185 x 3

DB Military Press

35 x 3
50 x 3
50 x 3

Pull Ups
3 x 3

Core Work

Had some food.. not a whole lot, but I think enough.

Found this picture. This was posted when I first started here about a couple of years ago. I have come a long ass way in two years

Taekwondoe class tonight. Work was hell. Max effort tomorrow, and I don't have to work, thank God.