project new me.

I feel ya. I believe you and I have the same body type almost to the tee. When I look at your avatar/pics, it reminds me of my frame and build, only you are a lot bigger.

I have no idea about cardio either. I hate HIIT. I don't mind steady state cardio, but I dunno if that is enough. I worry a lot about muscle catabolism when starting a cut or a bulk. I am tempted to eat at maintanence and just do 3 sessions of cardio per day and say to hell with it and get lean from that.

I have also been reading about AAS, but hell, I am too young yet. The frustration of up and down and goals being a million miles away sucks. Everyday a buddy tells me about a football player around here stomping PR's that make me feel ashamed and running a 4.3.. It's getting to the point of no return.

Yeah, I would like to get the cardio thing straight as it is bugging the hell out of me. I dont mind the cardio so much anymore and im not really worried about muscle catabolism. If im running in the morning ill have some BCAA's and 20g of whey before hand. After having some discussions with smoundzou and from my own cut I just dont think losing muscle happens very easily while cutting and adding cardio until your body fat gets pretty low.

And yeah I still feel im too young and inexperienced to start trying AAS. Its just I know a lot of guys who play semi pro, who came from college and just guys in general who take them...and its almost like you feel as if your playing at a disadvantage.

Still, If i knew someone very close who could walk me through everything the very first time... I hate to say it but I would probably do it then.

Perrynaytor


I feel ya. I believe you and I have the same body type almost to the tee. When I look at your avatar/pics, it reminds me of my frame and build, only you are a lot bigger.

I have no idea about cardio either. I hate HIIT. I don't mind steady state cardio, but I dunno if that is enough. I worry a lot about muscle catabolism when starting a cut or a bulk. I am tempted to eat at maintanence and just do 3 sessions of cardio per day and say to hell with it and get lean from that.

I have also been reading about AAS, but hell, I am too young yet. The frustration of up and down and goals being a million miles away sucks. Everyday a buddy tells me about a football player around here stomping PR's that make me feel ashamed and running a 4.3.. It's getting to the point of no return.

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"

adding on to my post from last night Im going to try to keep my journal again.

Currently on Madcows advanced 5x5:

I started most of my lifts a little low because I was just coming off a cut, but im progressing pretty well I feel. Im taking it slow and really focusing on my form.

I just ended the 5x5 phase: ( I dont have my book with me so ill have to edit these if im wrong )

Squats 1x5x315
Bench 1x5x240
Deadlift 1x5x345
OH press 5x5x135
P.cleans 1x5x190

So ill keep progressing with the 3x3, and when I eventually stall if im up for it I think I will keep going for x2 and eventually my 1 RM. Im feeling much better I just got over the flu, but I still feel a little laggy and fatigued from it and the weight training.

Cardio is simply Steady cardio about 2 miles in the mornings of off days: T,TH, sometimes saturdays I play football saturdays.

and HIIT after my workouts M,W,F sprinting at either 12mph or 14mph.

weighed in today at 212.5

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"

Todays workout felt good

Squats 3x3x255
P.cleans 1x3x200
Bench 1x3x245

+ absx3, chest flyesx2, Bi/trix2, pull upsx2

HIIT afterwards.

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"

Felt like another good workout, felt good and energized, I did have my cheat meal yesterday and had some Asian food with some rice :D. gogo carbs.

Deads 355x1x3 ramping sets, started at 315, 345 then 355.

OH press 140x3x3 This has become MUCH easier now that I do my working sets with the belt, it feels good I think I can hit 160-170 Hopefully by the end of this. I would love to hit 185 if at least for 1

Weighted pull ups 3x6 +10 lb's

Absx2, Lat raises 20 lb's 2x12, weighted push ups 45lb plate 2x16

HIIT

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"

Didnt feel so energized this workout. I think im going to go out and by myself some b-complex vitamins again...

Squats 1x3 325
Bench 3x3 225
Cleans 3x3 175

Absx3, chest flyes 50lb's2x11, curls/tri's 2x10, 1x10 wide grip pull ups

I added in the one set of pull ups cause I didnt have time for HIIT :P

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"

Are you ever afraid you would hinder muscle growth by adding the HIIT or does it keep off the fat well?

Yeah I sometimes worry. But hell if im eating above maintenance and covering enough of what im burning while doing HIIT, I should be fine.

Its funny you mention that because it was a question I just asked Dan about.

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"

Today I pulled 415x3 for deadlifts

OH press 3x3x155
Weighted pull ups 3x5 + 15lb's
2xabs
Lat raises 2x10 25lb's
Weighted push ups 2x17 +45lb's

Next week is going to be my last week, and im going to max

going to aim for 300 bench, 350 squat, 445 deads... maybe a little ambitious, but ill see if i can pull it off. maybe ill try to slip 5 lb's in there to get to 1,100

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"

So because I am planning on maxing next week I am getting anxious and totally disregarding a lot of my program structure :P

I got trigger happy today and went for max squat because I want to aim high for next week I wanted to get some practice in.

45x10
135x5
225x5
275x3
315x3
355x1
385x1 *failed

My first ever failed squat attempt, and it was an interesting experience. At least I already surpassed my squat goal of 350. Next friday I am aiming for 365.

Cleans 3x3x185
Bench 3x3x235

2x10 chest flyes, 2x10 curls, 2x10 tri's, 2x10 pull ups

I was extremely drained after the squats. Still A little disappointed I didnt get it, but it was pretty foolish to jump up that high. 355 felt good and I let my ego fly, lol.

This is what I wat to aim for maxing next week:

Bench: 300
Squat: 365
Deads: 450
cleans: 215
OH press: 185

My bench feels really bad right now, I dunno if I will get 300. Everything else seems reasonable so we will see. I will try to get some videos if I can get my hands on a video camera, but I doubt it.

*I also did virtually no cardio this week, but think I am going to add it back in next week. I wanted to give myself a little rest CNS wise before maxing.

*Also thanks to reading dans posts, I am performing and have a lot more energy in the gym due to much better pre workout meals/foods. Also going to start bringing a water bottle in dilutted with poweraid to help keep the energy levels up. Perhaps get some BCAA's in there as well.

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"

Well I feel absolutely drained right now.

Maxed bench and Power cleans today.

Very disappointed with my bench but very happy with the clean.

max bench ended up being 275. I failed at both 295 and 285.

Powerclean I got 225, very happy with that. I went for 230 tried 3 times but just couldnt get it, came very close though.

did a few sets of light squats afterwards, and 10 minutes of HIIT, I am very drained atm, haha.

Next up, wednesday and deads and OH press.

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"

Strong dude. So you know, I have started epi/tren. It hasn't turned on yet, but by next week I should see some upcoming.

Nm0ney34


Well I feel absolutely drained right now.

Maxed bench and Power cleans today.

Very disappointed with my bench but very happy with the clean.

max bench ended up being 275. I failed at both 295 and 285.

Powerclean I got 225, very happy with that. I went for 230 tried 3 times but just couldnt get it, came very close though.

did a few sets of light squats afterwards, and 10 minutes of HIIT, I am very drained atm, haha.

Next up, wednesday and deads and OH press.

I wouldn't let it bother me man.

275 lbs on bench presses isn't anything to be ashamed of at all...not to mention you just came out of a cutting phase..now that you're back to bulking (assuming that you are back to bulking) muscle memory will set in and you'll be back to +300 lbs in a few short weeks...the power clean is rather impressive though

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yeah, but my chest has always been pretty weak compared to everything else. And TBH its my visual vain spot...

the Cleans number surprised me, I almost passed out (again) while doing the weight, as soon as I got it up in the rack position, I droped it down and immediately went to one knee to catch my breath and brace myself incase I was going to pass out...lol. At any rate I am very very happy with it, I have wanted to clean 225 ever since HS, when I saw a offensive lineman on our team do it.

Deads and OH press today, ill report back later tonight.

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"

Well my body is all battered and bruised. I strained my right pec maxing on Deads today. Right quad is Almost there, I can feel it, im in for a nice relaxing deload.

So, I didnt hit 450 on deads but I got 435. Failed 450

Hit 185 on OH press, Failed first time but got it a second time. I also clean my weight into the rack position before OH presses...so probably affects it but meh.

I think im going to leave my squat max at 355, I just dont think I have it in me again this week to max squats, im already hurtin and sore all over.

So I will just stick with what I got Max's May 09

Squat: 355
Bench: 275
OH press:185
Deadlift: 435
Power clean: 225

Big 3 = 1065

Was really hoping to make it to 1,100. But I guess that my next goal to shoot for!

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"

Damnit, you are beating me.

Gotta work harder. :)

not by much, and our bench is the same :P

I wish I was this strong at your age.

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"

Didn't you say you were .. 24?

sure did.

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"

Well I started up madcows advanced 5x5 again.

Started out mondays with +10 pounds to each lift. I felt like this deload really allowed me to fully recover. I felt great in the gym today even though I only got about 4 hours of sleep last night.

It never ceases to amaze me how much squats can make your legs instant jello from just as little as a week+ off...

anyway.

5x5x145 cleans
5x5x195 bench
5x5x235 squats

2 ab's, 2 sets of dips

Im going to gradually increase the assistance exercises this time. did about 15 minutes of steady cardio afterwards.

Im really going to try to focus hard on clean bulking this cycle, and see where im at. If I end up putting too much fat on, at least I know I can cut it off fairly easy.

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"

Our maxes on bench squat deadlift and clean are all so similar.  Im officially competing with you haha.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

well, in all fairness I am roughly 23 pounds heavier so you got me beat anyway, lol.

They are pretty close though, gotta start workin harder now!

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"

Well, I dont ever remember having DOMS like this before. Man im so damn sore still from monday.

Trained through it Wednesday.

Deads 1x5 ramping ended on 315x1x5
OH press 5x5x120 (I think, ill have to check later)
80% squats 3x5x205

3x5 body weight pull ups.

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"

Still sore like no other... I mean...I tried to do some HIIT running...

Yeah, that wasnt going to happen. I wanted to test myself, I set the treadmill to 8.0mph and my legs were in so much pain, lol...I felt like such a puss. There was no way I was going to be able to go 12-14mph and sprint.

Squats 1x5x285 ramping sets
bench 5x5x195
Cleans 5x5x145

I realized I did extra volume on volume day...haha. I did 5x5 straight sets of bench and cleans instead of 1x5 ramping sets. Not a big deal, but I thought it was funny. I did the same thing last cycle :P

I weighed in at 213 still...

which means I have just been maintaining. So I am going to up my calories a bit and see what happens. Since I m still planning on doing a good chunk of cardio, I will up my calories a day to about 3,500-3,700...

which will be hard for me...because I am mentally f*cked up in the head, I think I am going to instantly get fat if I eat too much...

But I already successfully did 1 cut, so I know the fat can come off easilly.

No real visual change in body fat/waist size. I am not as "cut" its not terribly noticable, but its all the carbs im chowing down on :D

O well. im already about 2200 calories into today...and I still have to get in about 1300 more I feel so stuffed, lol.

You really do get used to the portion size of your meals while cutting. It still feels like a chore just to get to 3,000+

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"

Today felt great,

squats 5x5x245 (already at my 4 week mark last cycle this 2nd week)
Bench 1x5x215 ramping
Cleans 1x5x185 ramping (Prolly a little more then I should have done, but no worries)
1x15x135 rows, wide grip
2x12 dumbbell flyes 35lb's
2x10 db curls 35 lb's
2x25 body weight decline situps

10 minutes HIIT 45 second sprint 12mph 1 min walk

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"

Had a terrible headache after working out... ugh...

deadlifts 1x5x335, 225,245,275,315
OH press 5x5x135
squats 3x5x205

2x12x15 lb lat raises.

10 mins HIIT

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"

Im really stepping it up this volume cycle and its really kicking my ass. I am pretty drained atm, but I also didnt get enough sleep last night, so that doesnt help.

I ****ing wanted to hit 315x1x5 today and I know I can, but I was just so tired... I yawned like 5 bajillion times at the gym today.

I still hit 1x5x295 squats, went 1x3x315 =/
5x5x205 bench
5x5x150 cleans

2xbi curls, 2x tri pulldowns, 2x chest flyes

HIIT 10 minutes, 45 second sprints.

Im going to go back to dips for triceps/chest next week I think. And switch to pull ups for biceps so I can get a little more back work in, since im not really doing much rows this cycle.  allthough im thinking of puttin them in perma. as assistance on Mon/fri

I have also noticed I started this week out at 214, weighed in today at 213...I am eating more calories, thats not the problem...allthough perhaps I do need more because I was a little "tired" today, but maybe that is all just me not getting enough sleep.

So either I am playing my cards right and I am gaining muscle and lossing fat, or im still not eating enough. I am still progressing up, so hopefully its the first. Ill stick to about 3,500 for a few days and see what I weigh in at on monday.

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"

I have been having terrible head aches after my workouts lately.

and having a big problem sleeping.

I was recently on antibiotics for about 3 weeks...I wonder if that could have anything to do with it.

monday was

squats 5x5x255
Bench 1x5x225
cleans 1x5x180

HIIT

*note

My lower back is also having problems, im not too sure what it is exactly...but it is really effecting my squats...oddly enough my deadlifts have never felt better...

My squats just feel terrible this cycle,

Wednesday

Deadlifts 1x5x345
OH press 5x5x140
squats 3x5x210

HIIT

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"

squats 1x5x315
Bench 5x5x210
cleans 5x5x155

Squats are feeling so bleh to me right now...im not even sure why. Still having trouble sleeping... :( dont know what to do about that.

My lower backis still killing me, I went running this morning and by the time I finished it felt like someone ran a tracktor over my back. Maybe its my shoes, I do need new shoes... I dunno. tryin to figure it out. Im not getting shin splints though...

I weighed in at 217 yesterday. Not a whole lot in body compostion accept for the, Ill call it Carb bloat. I know if I spent a few days to a week going back to low carb, it would go away, but its not a big deal atm.

going to run again tomorrow...hopefully my back wont hurt so bad. O well

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"

slacking on the journal, but not my workouts. Heres mondays and wednesdays numbers.

Mon:

Squats 5x5x255
Bench 1x5x230
Cleans 1x5x185
+ 2xdips, 2x abs, 2x pull ups BW

Wed:

Deadlift 1x5x355
OH press 5x5x145
80% squats 3x5x215
+3xabs, 2x lat raises, 2x curls 40 lb's 11 reps each side

This will be the end of my volume phase, next week be going 3x3 same weight as this week, and then after that its on to progressing as much as I can. Every single lift has increased accept for bench...which has gone down...lol. But im fine with that, the other lifts are more important to me anyway. Well intensity bench to be more specific, everythign else has increased.

Im currently hoovering around 217-218 with no visual changes in body fat, vascularity still pretty good in arms, still see all the lines I have before but im gaining weight, which means im putting on some muscle! which is of course the goal :P.

Still doing cardio but its been scarce, I havent gotten new running shoes yet and my lower back is still bothering me a bit, allthough it is better. I havent ran at all yet this week :( but am going tomorrow morning. So this week will see 2-3 days of cardio, not bad but I would like to spread it more out the week instead of back to back like when I was cutting.

Ill have to take some measurements and a new pic sometime soon to make some comparisons to when I stopped cutting and started bulking again.

staying positive, i think its going well, still looking forward and dreading :) starting the 20 rep squat program.

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"