old program, turning into twisted's program

todays workout:
back/bis
 
deadlifts: 165X15, 235X5, 235X5
bb rows: 110 3X8
lat pulls: 110X15, 145X8, 165X5
hammers: 40's 2X6, 27.5's 2X12
bb pullovers: 70 3X5
 
hit my dead goal again, so next week 175X15, same with lats 120X15 next week
 
strength is still really good, by first set of b pullovers tho i was pretty hit.
 
weight was 142.5 again today, so i lost the first 1.5 lbs in like a day or two then stayed the same, but i think im a little leaner for sure
 
tomorrow off, thursday legs, friday shoulders/traps/abs
 
diets still goin strong at about 2500 37-43-20 or so

today's workout:
legs
 
squats: 165X15, 205 X8, 225X6
calf raises: 225 3X8
leg press: 270 2X8, 1X7 
leg curls: 115 1X8, 120 2X8
 
felt really good, clear strength increase from last week leg day for sure...used a hammer strength leg press so it was different, but good...met my goal for squats, so next week will be 175X14, hopefully 15..with leg press ive been going as close as it alots, which it seems like really works my glutes a lot
 
i was surprised by my leg strength today because they were sore for a good 4 days since last workout but came back feeling much stronger
 
tomorrow is shoulders/traps/abs

today;s workout:
shoulders/traps/abs
 
military: 82 1X8, 2X6
arnold press: 27.5's 3X8
lateral rasises: 17.5 1X8, 20's 2X8
shrugs: 215 2X8 normal, 185 1X8 slow
abs: 150 2X8 normal, 110 2X8 slow
obliues: 150 2X8
 
everything but arnolds were improvements, felt esp good with lateral raises...diet still on target...will weigh myself tomorrow to check, if anything ive lost a tad more fat, but my strength is improving still...this is just about the end of the second week of ccyle one...thinking ill see where im at midway thru the third week and then figure whether or not ill do a fourth week or just move on to the higher carb phase...energy levels are better now then when i first started, so my bodys gettin used to the lower carbs, which is why im partly thinking just the three weeks
 
since monday is labor day, ill prob have to move my monday to sunday, so ill prob be doing chest/tris then, ill have to check out the gyms hours

Yeah your bodies starting to get more effective at converting protein into carbs, and using them for energy, which should help burn fat and speed overall metabolism up.
 
Then when you go high carb the body will be super sponge mode, and basically every single gram of protein you eat wont be wasted by the body
 
In theory
 
you can go onto cycle 2 after 3 weeks if you want, it shouldnt make too much difference, if youre feeling the effects youre metabolism should already be mostly changed somewhat.
 
arnold presses are a small muscle group, strength increases in small muscle groups wont happen fast, big muscle groups will.
 
 
So far are you happy with this program?
 
Any tweaks you wanna add?
 
I like the use of "listening to the body"
 
have there ever been times where youve thought "i really dont feel like doing this" in a specific part of the diet or routine?
 
 

weighed myself today and was 142.5 still, so im not losing weight, but ive definately gotten leaner, which is great. yeah ill play it by ear whether to include a fourth week or not.
 
theres nothing id drastically say to change w the program, its actually improved strength and leaned me up some at the same time, so overall its been great so far. for me at school, its easy to stick to the diet during the week, since i just pack everything and cook in the morning or the day before then take it all with. the high protein part here, like 40-45% can be difficult for a lengthy period of time, say if i were to continue this way for several months, im sure it would get old to be eating cans of tuna every few hours, or 2 chicken breasts. however, for me now its been working out fine.
 
the first few days i felt lethargic, maybe the first week, but its improved quite a bit, so energy levels have stayed pretty good.  personally, i split my meals up into 7 per day so theyre roughly 300-400 calories per, which has kept me not feeling too full or hungry or aynthing. 
 
on the weekend, there tends to be a little more difficulty getting that many meals in, so i have taken what i would normally eat and divide it to 5-6 instead. 
 
overall, its been real good so far, until upping the carbs i dont really have anything specfic to change or add. been really happy with it so far.

cool stuff, and yeah never do this cycle longer than 4 weeks, high protein does stress the liver, however it is regenerative, what youre doing with protein is the analogy to a night out, your liver can cope with a few pints and a good laugh
 
doing this cycle for months on end is the equivalent of downing 4 litres of jack daniels, your liver cant take it lol
 
The lack of energy is where your used to getting energy from carbohydrates, and you starved the body of them, so they had to get them from
 
a)proteins and
b)fats
 
Of course, proteins are hard to de-aminise, so only a bit of energy comes from that, most of it comes from burning of fats.
 
I think youre going to love cycle 2, same calories (higher if you wish to) but more carbs, your energy will skyrocket, and your weight should go up considerably too, you probably will add fat, but cycle 1 deals with it.
 
Im glad youre finding this program good to follow.

today worked chest and tris
bench: 105X15, 125X5, 140X3
incline db: 50's 1X6, 1X5; 27.5's 2X12
incline flyes: 45's 1X8, 2X6
close grip bench: 70 3X8
dips: 8,7,6
 
felt weird w bench, hit my goal which i wasnt so sure about, then dropped off quite a bit..i think ill keep these weights besides the 15 rep bench, then i want to get the other weights up 8 and 6 before going up
 
rest felt good, tris were dead after...want to get the dips up more, but i do them last so my tris are pretty tired when i get there
 
tomorrows back and bis
 
 

today hit back and bis
deadlifts: 185X15, 235 X6, 245X5
bb rows: 110 3X8
lat pulls: 120X15, 150X7, 170X4, 120X4 holding for 4 counts down
hammer curls: 27.'s's 3X10
 
actually added 20 lbs to deadlift rather than 10. the 15th was a real struggle but i hit it, but i feel it now pretty sharp in my middle back on the right...gunna have to watch that, hopefully itll fade away
 
met lat goals too, again 15th rep was rough, both that and deads took a lot out of me to get that last rep in the first set, by the time i got to hammers my forearms and bis were pretty dead, but the first three lifts were good
 
actually, the guy i deadlifted with the first time back here this year commented on how ive added a lot of strength there, which has been my best increase, so that was cool
 
but i need to watch my back, i was sitting in class a little after and like breathing hurts if its deep, its like similar to a rib cage thing but in the back riht of the rib cage...not sure if i did it deadlifting or rowing, cause i started to feel it with the rows but it didnt get bad til after i left
 
thrusdays legs but i might have to switch that tofri and do shoulders/traps/abs first if my back is still rough
 
felt low energy today too, so im gettin ready for that carb increase for sure, 6 days left with this diet

Yeah be VERY careful with the back
 
By the sounds of it you have simply breathed at the wrong time, breathing in in squashed positions (like the down part of the deadlift) can cause a lot of pressure in the lungs, ive sometimes done it with numerous exercises, and my lungs and back feel sharp and nasty, it usually goes away in a few days.
 
But yeah take the deadlifts as easy as you can.
 
20lbs is a great increase.
 
if you want more energy, time your meals so most of your carbs are pre workout, allows for more energy when working out.
 
Im glad your friend noticed the improvements in strength youre making!

yeah, woke up today and my back felt a hell of a lot better, altho its still a bit sharp at random times...thinking ill stick w legs tomorow tho, should be fine
 
yeah, deadlift has been my best improvements id say overall, ive added 40 since coming to school, 2 10 increases then a 20 for my 15 rep maxes.
 
im starting to get bloated tho, the last 2 days or so, probably from the creatine...could it take 2 and a half weeks for the bloating to kick in? i didnt really do a loading phase, i took double the dose for a week or so but not the true loading phase.
 
so tomorrow ill prob throw in a warmup set on squats to make sure the back is ok first..twisted, did i read right that youre leaving til the winter for university and not gunna be around the forum>?
 

yeah wean the squats in to make sure everythings going good towards the back, trust me being pinned under a barbell squat style while youre backs given out isnt a nice situation to be in.
 
Bloating is a strange side effect i got from creatine originally, but dont get anymore, then again i take 1 dose a day, rather than the 2 i think youre taking.
 
I bloat around the stomach, but i dont feel the bloating, but its physically visible.
 
If bloating is annoying you or causing discomfort that can affect training (it can) half the dose.
 
 
 
as to winter, chances are i will be gone until then, i honestly dont know, never been, all i do know is when my sister went (same uni) she had no social time whatsoever and was on a computer typing out assignments 24/7
 
And my degree is more advanced, so....crap
 
If i have any spare time i will try to come here and check your progress, because so far youre the one whos followed the program the most towards diet and training, and youre taking creatine like i am too which makes it a good fair test, i also dont just think of it in terms of experiment, i really am glad youre getting strength gains, and that other people are noticing it.
 
as soon as other people notice-you know youre making progress

well tday was legs, went real well
 
squats: 175X15, 215X8, 235X6
calf raises: 235 3X8
leg press: 280 3X8
leg curls: 120 3X8
 
hit all my gaols for today, back started to feel a bit off by calf raises and last set of squats, but not bad
 
was surprised by leg press the most because last week i did 270 1X8, 2X7 then increased ten and still increased reps
 
tomorrows shoulders/traps/abs
 
im gunna weigh myself tomorrow morning, i think ive gained a tad now maybe, well see
 
as for the bloating, it kinda comes and goes throughout the day depending on how active i am...ive started taking ust the one dose now, its not unbearable just different i guess
 
today had a lot more energy than last workout, had more carbs before and it actually made a big difference to me at least

today had a lot more energy than last workout, had more carbs before and it actually made a big difference to me at least

 
told you it would help to load up on carbs pre workout .
 
Remember if youre bloating and youve stayed the same weight-it means youve lost more fat than you think, once that creatine wears off the cuts will start to show very nicely.
 
Im sure the weight will start sky rocketing on cycle 2, and thats when youll really start to appreciate the program

last workout in cycle 1, shoulders and abs
 
military: 83 1X8, 1X7, 1X6
arnold pres: 30's 4X8
lateral raises: 20's 3X8
abdominals: 160 3X8
obliques: 160 3X8
 
back started to hurt at last set of military so i skipped shrugs cause i figured that would aggravate it further. increase in strnegth still, arnolds and miltary up a tad...ive noticed my lateral delts are starting to come out more than before, which is good...today and tomorrow off, then monday ill be starting the higher carbs cycle, with the same workout plan of mon, tues, thrus, fri...will pobably take a week off of deadlifts depending, or go very light with them

Take a week off deadlifts personally, even going light can aggravate it, youve got the strength gain, now just maintain it, plenty of time to get stronger and bigger.