project new me.

I think I may have the flu...may, not sure yet...but my stubborn ass went to the gym anyway.

Squats 5x5x255
Bench 5x5x210
cleans 8x3x265

+ dips, abs, pull ups, glute ham x2 each

I skipped hiit just because I know im not feeling well...I know I should have stayed home...but im doing better then i thought I would have, and I progressed just fine. Especially squats and bench. Cleans were a little difficult.

I guess Ill see how I feel tomorrow and the rest of the week.

Im also looking into speed/acceleration training at a local gym.

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"

weighed in at 221

OH press 5x5x125
Deadlifts 1x5x345
Lunges 60'lbs each hand, 3x10 (5 each leg)

+ dips, pull ups, abs, glute ham

10 minutes of HIIT...but 12mph @ the 5 incline. Highest I have ever done sprints at. The incline goes up to 15. but jesus doing 12 mph on no incline was starting to feel routine, so I figured I would up the incline to try to help with me getting faster. It was the most intense HIIT I have done since I started doing HIIT.

Last week before I got sick I did 20 minutes of 12mph @ 0-.5 incline with ease...cranking it up to 5, I wanted to die. holy crap, haha.

I would like to work my way up to 10, 15 if it is even humanly possible. I think incline running is really going to help with explosive/speed training along with other drills/plyometrics.

I weighed in at 221 which is odd, because #1 im getting over being sick...still feeling it but well enough to go to the gym and train again. #2 I have been eating at a deficit on purpus for the past few weeks. Not a major deficit but a good 200-500 every day especially with all the cardio I have been doing. I have been trying to drop BF to gain speed, it seemed to have been somewhat working according to the mirror and waist measurements...but perhaps it was all in my head again. Ill just have to keep checking and see where it goes.

I also think my deadlifts suffered last week because I spent so long away from them. deloading twice + squat program, I think I jumped back too soon in weight. Should have given it another week to really get back. Anyway, my lower back is feeling much better and even though I still progressed yesterday by 10 pounds from the previous week, I had to wear a belt to be safe. Its not 100% but the belt helped and im glad I went with it.

I was also checking out some 5rm/1rm calculators, and it always seems like when I put in my 5rm it gives me a 1rm thats lower then my real 1rm. Maybe im just better at 1rm and bad at 5rm, I dunno...but it got me thinking. entering my 1rm gave me higher 5rm then I couldnt do. Its never off by a lot, my squat was off by 12 pounds. In fact its really no big deal, I just thought it was odd...and im in a typing mood.

going to do some more HIIT today @5 incline, going to see how I fair when I perform it without being glycogen depleted from weights.

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"

Back down to 220. I just find it so odd because I am doing a good amount of cardio the past few weeks and I have been eating considerably less...not like the deficit I was at when cutting back at january, but for example today will be

zone bar + 1 1/2 cups of milk......approx 400 cals
5 eggs about 1 1/2 serving of shredded cheese..... approx 500 cals
1 tbsp Natty Pbutter + 1 cup of milk.....approx  250 cals
P.shake + juice (post workout) ......approx 450 cals

--------

later I will have

3 pieces of chicken, 2 servings of brown rice and 4 servings of broccoli broken up into 2 meals.....approx 800 cals or 400 cals each meal.

before bed, 1 can tuna + olive oil + cottage cheese....approx 450

I am being a little generous too on most things. It comes to 2850, which is a deficit for me. Again, not a HUGE deficit, but im just aiming to slowly get back into losing BF, and especially with me being sick I was gaining weight for a little while. Maybe I just need to drop it down some more, perhaps my maintenance isn't what i thought it was.

still trying to get this nutrition area of weight lifting wrapped around my head. It does still look like I am visually losing bodyfat, again nothing major its only been a few weeks.

I think I am just freaking out because working on speed and quickness have really seemed to take a forefront in my priorities.

The incline running is brutal. I ran it yesterday during the middle of the day, and it killed me just as bad as when I did it after my weights. I skipped it today because I wanted to give myself a break before football tomorrow.

Weights today felt pretty good.

bench 1x5x235
Cleans 1x5x185
squats 1x5x305

+ ab's, dips, pull ups and gluteham.

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 5x5x265
Bench 5x5x225
Rows 5x5x185 (I sprained my wrist playing football, and cleaning just bothered it too much)

+ 3x abs, 2x dips, 2xpull ups, 2x gluteham

I ran the steps at our football stadium. And here lately I was thinking im in pretty good shape. I can easily run 12-14 MPH on a treadmill, do 3-5 cardio sessions a week, mostly HIIT and I play football every saturday...

Running the steps consisted of Sprinting up the steps, BIG strides and then jogging/walking back down and repeating...The goal being to increase my explosiveness and overall speed...Ill tell you what, I got about half way around the stadium and I felt so out of shape it wasnt even funny... from running the treadmill @ 5 incline I know how tough sprinting uphill can be, but this absolutely kicked the **** out of me.

ugh...the things I do to get a shot at my goal...lol

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"

OH press 5x5x135
Deads ramping 1x5x365
Squats 3x5x225

+ 3xab's, 2xdips/pull ups/gluteham

-Note: Sprinting up steps is self inflicting torture...

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"

Ok theres a few things I want to discuss in my journal today.

first, I have ****ed up the routine for the past 3 weeks...my god I didnt even notice until I went back to compare numbers...anyway I will be fixing this problem next week.

next, My workouts have been and felt great when I started eating a decent meal 30 mins prior to working out. Its great, I know a lot of guys who wont touch food before the gym or cardio because they will blow chunks, but it fuels me and makes me feel great. Im so glad I figured this out...rofl.

I have been eating at a deficit with some pretty intense cardio and I weighed in today at 219 @ the gym. I took a photo this morning for record, I will post it up Im comparing it to last april when I cut down down...im not quite where I was before...but I think im getting pretty close, and im roughly 10+ pounds heavier. I remember I eventually got down to 206-209 back then.

Im not sure if the low carb would make all the difference in the pics, but either way I think im close to where I was especially if I start dropping the deficit down further too. Ill see where I am at next week too, I think im 1-2% off maybe less if I went low carb.

But there are also BIG differences in my diet that im sure would change those pictures.

Back then I was on a constant low carb, and no carbs usually after 5-6 unless veggies.

Now I really dont care, my carbs are lower then usual, but everything is lower due to the deficit. My deficit now isnt nearly as much either. My maintenance now is probably around 2,900-3,200. And im taking in around 2,500 - 2,700 on a daily basis.

My diet today was/will be (I round up with calories too)

Zone bar + 2 cups of milk - Approx 500
4 eggs + serving of shredded mozzarella + Olive oil - Approx 400
pre workout, tuna sandwhich, 2 pieces flax bread/tuna+ olive oil/mayo+ olive oil - approx 500
post workout, shake + creatine - approx 450
broccoli, cauliflower + brown rice + chicken + low sodium cream of chicken - Approx 800 (2 meals)

That will be it for the day, its around 2600-2700



Strength wise is even better. Today I hit.

245x1x5 bench
195x1x5 cleans
315x1x5 squats

+ absx3, dipsx2, pull upsx2

All pretty easy, cleans were a pain due to my sprained wrist, but I hit the weight fairly easy.

Well when its all said and done, i have gained at least 8-10 pounds of muscle imo over the past 7 or so months. Which isnt too bad considering I spent a good 3 months just maintaining after I stopped cutting, so about 4 months was focused on putting on some more muscle.

I think I definitely understand much better that in the long run of gaining muscle/losing fat. You would want to just eat like a horse, put on muscle and fat at the same time, and just cut down. The tradeoff you have to mentally be ok with is your body fat % and your goals in life at the time.

Doing it clean(er) takes a lot longer. Which I already knew from reading and knowing this sport...but it always hits home and makes more sense when you experience it yourself.

Attached Image(s)

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 build is so similar its crazy to me after lookin at the last pics.
 
small shoulders/arms, thick core and legs, long torso.  big chest and wide lats.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

heh, well see how close I get i want to get to the single digits for BF.

My speed is increasing, played football today and covering and running down the faster people is getting easier.

This pre workout/football meal is great too I had a tuna sandwhich 25 mins before I played and fueled me all throughout the game. a good 90 minutes of playing both ways.

Safety is fun, I had 3 picks, too many tackles and a forced fumble/fumble recovery. 3 td's offensively with 6 catches total. I did drop one ball...pissed, but it was pretty cold out.

I did however sprain my right ankle, not bad...just a light sprain. Played through it. Same ankle I sprained real bad last winter. Seems my ankles get worse as it gets colder. Im going to try to get some 40 yd dash training in here for the first time, going to time myself and re test it every month or so to see if im making progress/improvement.

Im going to start working on the starting technique as well, as I have never really done or tried it. Ill see how it goes.

If anyone is keeping track of college ball. U.C. won against USF, 34-17 now 6-0...they have a great team. I think walking on is going to be quite a challenge. But im still going to keep my head up, I still got some time to prepare.

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"

Running up steps sucks so bad...ugh.

Squats 5x5x285
Bench 1x5x250
Cleans 1x5x195

+ 3xabs, 2x dips/pull ups/gluteham
+ Stadium step sprinting

*My wrist is still bothering me, I dont know what to do about it, I dont want to stop doing cleans but they are killing me, I didnt go up in weight from my previous 1x5. But I was happy with my bench/squats.

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"

OH press 5x5x140
Squats 3x5x225 speed reps
Deadlift 1x5x370

Ab'sx4, gluteham/dips/pull ups x2

was really happy with the deadlifts especially since my back has been bothering me a lot lately, and the fact I did it completely raw with no belt. I typically use a belt the closer I get to 5-1rm.

I know theres nothing wrong with using a belt when your at or close to your 5-1rm's, but it means my core is getting stronger.

Sprinted the steps after wards again, exhausted. Happy with the numbers for the loading phase so far, hoping to hit 320-325 with squats.

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"

Did you get my email?

Add me on facebook!

yes I did! I havent emailed you back because I am looking over it and writing down some questions I have for you regarding what you sent so you will be getting an email back from me here pretty soon. thank you thank you thank you.

Today was the end of the volume phase. Very pleased with my results. I weighed in at about 217.5

Squats 1x5x335
bench 5x5x235
Rows 5x5x205 (Wrist was bothering me too much, I even worse an ace bandage/brace. It hurts while benching, but I can get past it...cleaning with it really sucks)

+ dips/abs. No cardio today due to football tomorrow.

I wonder what my bodyfat% is at right now, im probably at 11-12% I would guess. I suppose im not too far from getting into single digits.

hopefully i can get it relatively soon and focus 100% on more power and especially speed...if im going to try to walk on to the football team which is currently #5 in the nation...I better be in amazing athletic shape.

*knock on wood :)

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"

another good workout today, felt good. Its mid deload week so all weight stays the same as last week and I drop down to 3x3 and 1x3.

Bench 1x3x250
Squat 3x3x285
Rows 1x3x 225

Assistance 4x abs, 2x dips/pull ups/gluteham

My wrist is still ****ed up so Im going to just stick to rows till I heal. Doing OH press and bench hurts it enough, but I can tolerate it for now.

I did 10 minutes of HIIT 12mph sprints @ 5 incline

I weighed in at 218 still.

I got banged up playing football again, seems like im always hurting something, but its good practice. I jammed my index finger on my left hand, but I minimized the pain and swelling by icing it on and off for the first 48 hours. I also bruised a rib and aggravated my ankle, but nothing major.

I still havent started training for pure 40 yard dash's yet. Im hoping to start next sunday, baring injurys I may receive on saturday...lol. I tell you what though, theres nothing like playing both ways for 1.5-2 hours to really get you into conditioning.

I skipped sprinting the steps today but will go back to it tomorrow and wednesday.

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"

deload week, no squats on wednesdays anymore.

OH press 3x3x155 (I know I went up in weight...a lot...im really trying to push this hard...I really want to start getting this up higher)
Deadlift 1x3x370

ab'sx4, gluteham/dips/pull ups x2

...added 2xlat raises and 2xbi curls since I had more time in the gym.

sprinted the stadium steps afterwards, ugh. My legs were shaking.

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"

bench 3x3x245
squats 1x3x335
rows 3x3x205

4xab's, 2xdips/pull ups

Bench felt great today, i should have done 235, but i bumped it up to 245, which is funny because for my 1x3 I did 250

Squats felt tough though, perhaps the deficit is catching up to me some.

I weighed in at 216 today.

No cardio today because of football tomorrow.

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 was just scrolling through my workout book, and its so interesting to go back and look at what you used to do and what your doing now.

Im specifically looking back at my very first texas method cycle. that was about 1 year ago, give or take a few weeks. and comparing it to what im doing right now, and its almost the same. At first glance its almost depressing. But then I have to take into account that back then I was also about 15+ pounds heavier then I am now, with less LBM. I recorded myself right about 230ish about this time last year, and right now I am sitting at 216.

So I am about 14-15 pounds lighter, considerable more LBM on my frame. I am currently eating at a deficit to boot, and im pushing up the same strength numbers I was at 230 where I was eating whatever I wanted and probably eating way to high over my maintenance.

Looking back its amazing to think about how much muscle and how much strength I could have put on if I would have just ignored my bodyfat for awhile and just focused on putting on mass. When you start keeping a record you really begin to understand how mass gaining works and that muscle comes faster and easier with fat.

and im not talking about 1rm's either, I started putting up higher 1rm's months ago closer after my first big cut. But right now im talking about normal 5x5/3x3/3x1 and 5x1 numbers. Which have taken awhile for me to build back up due to that cut back at the beginning of the year, and me just eating much more clean and closer to my maintenance. Weight gain has come MUCH more slower than before, but with much less fat...which can be good or bad I suppose depending on ones goals.

My 1rm's have generally been pretty good at progressing even through deficits and maintenance dieting. My 1rm's in general do much better then my rep work, something I have noticed is that if I plug numbers into a calculator my 1rm's are typically higher then what they should be. Be that good or bad, im not really sure as of now. Im sure it has something to do with my muscle fibers and how my body generates power or some jazz like that. (im in the process of reading more about what exactly power is and how we generate it and different types...blah blah :P)

So its been a bit over a year now since I really started learning about good training, and this year has been so positive for me in every single way its been great. Really learning about periodization, setting good routines up and getting a good foundation on dieting and calculating calories and nutrients.

Just strolling down memory lane...I wonder what I will be talking about this very time next year.

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"

Some good points.  I notice the same thing though, when I build muscle slowly as I gain weight slowly with little fat or losing fat it happens really slowly, but eating a decent surplus the speed of my progress is soo drastic, makes me wonder if slow "clean bulking" is that worth it.  I imagine the closer to your goals you are the better off you are doing things slow to avoid the fat.  I have a hard time comparing what I do to last year because I do things so differently now.

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

N$,
    Looks like GREAT progress for one year!  Grats, man!

When I first got the balls to venture into the free weight room coming up on two years ago, I weighed 180.  Now I'm at 215.  So 35 lb gain in 21 months.  About 20 of that has been since July when I started a purposeful bulk, which before then, I had no idea what a bulk was!  Perrynator thinks I should bulk to 250 (!) or until my waist hits 40 inches (I'm at 36 emply stomach gut sucked in now).  Thoughts?  I feel I've just touched the surface as far as potential growth.  I'm not thrilled having to buy new clothes every couple months, unless it's mostly muscle!  Also, is skin stretching a concern, especially because I'm an old fart?  Thx!  Good workin' out!  :)

I mean its really up to you.

right now I can honestly say that if my goals werent to get faster and focus more on power (in that means losing body fat)

I would most likely eat around 3,500-4,000 a day until I got to 250-260 and just cut from there. Yeah I would put on a decent amount of fat, but the strength and LBM gains would make it worth it in the end after you cut that fat off.

Seo made a good point, I think the closer you are to your goals, the slower you can take it. The further away the more you can afford to just go crazy with adding muscle and fat.

I dont know how close you are to your goals, or how long you have until your competition, but if you bulked up to about 250, you would probably cut down to pretty ripped 215-220...sounds like Smoundzou, haha.

doing it cleanly is definitely harder, and you really have to time everything just right on a daily basis. So I would base that decision off of your own feelings and goals about bulking to 250. I do know from personal experience that bulking to 230+ can get you a pretty good base to work with, so I would recommend you try to hit 230+ before seriously cutting to really make sure you add some good LBM to your frame.

I have stretch marks mostly on my left bicep and my underarms where my chest meets my shoulder. I like them personally, battle scar's if you will. But I read cocoa butter helps clear them up if your worried 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"

Nm0ney34


I mean its really up to you.

right now I can honestly say that if my goals werent to get faster and focus more on power (in that means losing body fat)

I would most likely eat around 3,500-4,000 a day until I got to 250-260 and just cut from there. Yeah I would put on a decent amount of fat, but the strength and LBM gains would make it worth it in the end after you cut that fat off.

Seo made a good point, I think the closer you are to your goals, the slower you can take it. The further away the more you can afford to just go crazy with adding muscle and fat.

I dont know how close you are to your goals, or how long you have until your competition, but if you bulked up to about 250, you would probably cut down to pretty ripped 215-220...sounds like Smoundzou, haha.

doing it cleanly is definitely harder, and you really have to time everything just right on a daily basis. So I would base that decision off of your own feelings and goals about bulking to 250. I do know from personal experience that bulking to 230+ can get you a pretty good base to work with, so I would recommend you try to hit 230+ before seriously cutting to really make sure you add some good LBM to your frame.

I have stretch marks mostly on my left bicep and my underarms where my chest meets my shoulder. I like them personally, battle scar's if you will. But I read cocoa butter helps clear them up if your worried about it.

N$,
   Thanks!  I guess for the time being, as long as the weights keep going up on my 5x5, I'll continue the bulk.  After that I'd probably want to do a sculpting split of some kind.  If I'm to do a long-haul big bulk, I don't see how I can be ready for a show this coming summer.  I've been keeping my gain rate to 1 lb/wk or less.  Doesn't the same follow for an effective muscle-sparing cut?  Don't lose more than 1 lb./wk. or you may give up too much muscle?  215 to 250 is 35 weeks right there.  Then 250 down to 215 is another 35 weeks.  That's more than a year of work.  I guess I'll have to see how the bulk goes and whether I can pack on serious beef naturally.  My original thinking is I would come in under 200 as a shredded light heavyweight (that class is 175 to 199 lb I believe).  Heavyweight is probably 200 to 225 maybe.  I don't know whether I want want to compete with those hulks.  I'll just play it by ear, I suppose.  But if I'm to compete this year, theres's no way I'm bulking to 250.  My thinking is maybe I should wait until 2011 because all the contest prep is going to kill the amount of muscle I could put on instead.  Decisions.

More muscle you can get before you cut the better.  Your numbers are fine for doing things not too drastically, but it can be done faster, both the cut and the bulk, I would be scared to lose too much weight too fast but if you track measurements and bf you can get a good idea if you are losing LBM and adjust accordingly.  It's up to you JMBS, but I like Nmoney's ideas to bulk up to 250 or so.  I recently asked advice from powerlifters about my weight on another forum, and I'm going to keep gaining as well.  Too much cutting can limit you from really achieving some of the muscle mass you are capable of.  Plus if you build a large base the next off season you can stay a lot closer to competition shape if you don't intend on getting a crap ton bigger as well.

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

SEOINAGE


More muscle you can get before you cut the better.  Your numbers are fine for doing things not too drastically, but it can be done faster, both the cut and the bulk, I would be scared to lose too much weight too fast but if you track measurements and bf you can get a good idea if you are losing LBM and adjust accordingly.  It's up to you JMBS, but I like Nmoney's ideas to bulk up to 250 or so.  I recently asked advice from powerlifters about my weight on another forum, and I'm going to keep gaining as well.  Too much cutting can limit you from really achieving some of the muscle mass you are capable of.  Plus if you build a large base the next off season you can stay a lot closer to competition shape if you don't intend on getting a crap ton bigger as well.

Thanks Seo!  I'm really leaning toward waiting until 2011 to do a show.  You know, doing a show sounds like a hoot (especially as an older guy) and I would probably kick myself for not doing one, but I'm getting plenty of attention without being on stage, know what I mean?  While doing a show would be awesome, it's obviously a lot of work.  I just need to decide whether the work will be worth it.  I'll definately need to decide by February I'm guessing, whether to cut for a show or not.  I agree the most sense is to get some serious LBM to make a cut easier and to in the end be more monstrous (ha!).  Thx again!  Good workin' out!  :)

Well I assumed before I showed up to play football no one else was really going to show up, Halloween night and all. Party, drinking, some are taking their kids trick or treating, some are hosting haunted trails...blah blah...

football is more important.

anyway

I ended up tossing with one guy for about 45 minutes, ran sprints afterwards. after about the 10th sprint I realized I could not be a retard and use my Ipod to time some 40 yard dash's, I was a little worn out, but ran them anyway. and since we use a real field measuring out 40 yards wasnt a problem.

I consistently ran 4.8-4.9, which yeah its bad but factor in other things like.

-Couldnt start from a sprinters stance due to holding the ipod and pushing start/stop.
-Already a little exhausted
-My knee's joints were bothering me too, im not sure why
-First time running actual real 100% sprints in a VERY long time, I.E. years.

I mean yeah I run 12-14 mph for HIIT, but thats never 100%, and yeah I try to sprint up steps but I go much much slower, and over time it slows even more due to being tired.

Im going to go out and run sprints tomorrow as well, time some earlier ones and see how it goes. Im going to also try to get someone else to time me.

So yeah I have a hell of a lot of work to do, but given the circumstances of todays runs and just getting back to running sprints for the first time in years, I think it went ok.

I got 5-6 months, I think I can get my 40 down to consistant 4.5's with the proper training. Its going to be tough, but I really think I can make this happen and pull it all together (speed, skill and strength) So I guess ill see how it goes within the coming months.

I also feel like im getting into over reaching territory again. So adding these sprints to my already heavy lifting is going to be interesting...especially on the deficit since im aiming to lose Bodyfat all at once...sometimes I feel like im trying to just do to much at once.

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 3x3x295
Bench 1x3x265
Rows 1x3x235

4xabs, 2x dips/pull ups/gluteham.

Did Barbell curls for the first time in a very long time

Ran the stadium steps.

Im starting to really question just how taxing sprinting is on the CNS in correlation and addition to heavy resistance training.

And perhaps if it would be better for overall strength/training gains and goals to do sprints/more heavy cardio on off days...

took some measurements today (tuesday nov 3)

Shoulders - 52"
Chest - 44.5"
waist - 34"
Thigh - 26" flexed cold, there just more developed, they arent as big as they appear.
Calve - 17"
Bicep - 15.5" flexed cold


_______________________

Comparing to some measurements I took back at the end of sep/start of oct.

Thigh - 26.75
Calve - 16.25
chest - 43.5
waist - 35
arms - cold flexed 15.5


Waist has gone down, Thighs as well.

Chest/calves have gone up.

Arms still exactly the same.

I am about 4 pounds lighter. And I am going to experiment with my diet even more, I am a little skeptical on trying a Keto diet due to my sport specific training. However, to assist in fat loss some more I am going to try eat little to no carbs on 3 non lifting days. Keep carbs on resistance training relatively low probably around 100g's, and have one day of the week where I eat 200g's+.

so what I am going to experiment with is

3 days relatively low-low medium carbs...on resistance training. probably around 100g's give or take some.
3 days little to no carbs, on non resistance training days
1 day eating at the very least 200g's

Now this is probably retarded, but im just going to experiment and see what happens...I seem like I am stuck between a rock and a hard place trying to lose fat while training for power and speed at the same time.

I have already started today...and it sucks not eating carbs. Im so used to eating whole grain bread and drinking milk...Even when I cut back in january I ate around 75g's of carbs a day.

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"

OH press 3x3x160
Dealifts 1x3x405

Im extremely proud, im still not using a belt for anything, and my core is really starting to feel strong.

Assistance:

2x ab's, gluteham, dips, pull ups

added in barbell curls, lat raises

No running, going to switch my sprinting over to non lifting days to see if it spares my CNS some.

weighed in at 215

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"

NMoney, hopefully you won't mind but I just wanted to ask you 2 questions since your last post reminded me.

1. How do you work your way up to being able to perform glute ham raises? They seem pretty hard as.

2. I though my core was decent (planks I can do about 1min), but I can't even perform a single crunch/situp. Does this mean a weak core? I know core get's worked through the main compound exercises...though not being able to do a single crunch shows something is wrong.

Thanks =)

Gluteham raises arent too terribly hard, I just do mine with body weight right now due to my back bothering me before, but it feels great for the lower back/hamstrings. Typically right now I will do 2x12 but each rep is slow and controlled especially at the top. Thats what I always advise anyone who wants to do them is to start out with body weight and really focus on going as high as possible without bending your legs much if at all.

You cant do a situp? what kind of situp? swiss ball? sitting on the floor?

To be honest I I never really had a strong core compared to what im doing right now. I can do situps off the floor without anything bracing my feet, and decline situps with body weight are pretty easy now as well.

I mean if your having a hard time with situps/crunchs it sounds like your core is suffering a lot. This will also be a factor in how much your deadlifting/squating too.

I would recommend you start doing bodyweight situps/crunchs every single day. do 2 sets twice a day and just do as many as you can until you can work your way up to 2x15-20.

its almost like trying to teach someone how to get better at pull ups, its a body weight exercise that can be done everyday if you want, and the more you do it, the better you will get at it and more strength you will build from 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"

did HIIT today, sprinting @14mph, no incline. about 12 minutes total. Also did a bunch of bodyweight stuff before hand, pretty much most of my assistance exercises.

2x dips/pull ups/gluteham/abs

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"

Rows 3x3x210
Squats 1x3x340 (kinda tough, last rep was a long one)
Bench 3x3x250 (wrist is still hurting from a sprain, didnt wear my brace so it bothered me a little, not too hard though) My upper body strength is making some good gains.

No assistance exercises, trying to recooperate a bit. I think I may have a strained right groin muscle. Overall im just exhausted, My right lat is also bothering me a bit. The injurys feel like they are creeping in.

Im going to make the outline for my next routine this weekend hopefully.

Football tomorrow.

So far the carb cycling is going pretty well. Today is a moderate carb day, when its all said and done ill be around 100g's for the day. I have to admit it is kind of tough getting used to eating no carbs at all. But I love egg's, cheese, meat, nuts and peanut butter so it hasnt been too rough. I also do a serving shot of olive oil if I need some quick easy calories...good god that was ****ing nasty.

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"

Nm0ney34


Rows 3x3x210
Squats 1x3x340 (kinda tough, last rep was a long one)
Bench 3x3x250 (wrist is still hurting from a sprain, didnt wear my brace so it bothered me a little, not too hard though) My upper body strength is making some good gains.

No assistance exercises, trying to recooperate a bit. I think I may have a strained right groin muscle. Overall im just exhausted, My right lat is also bothering me a bit. The injurys feel like they are creeping in.

Im going to make the outline for my next routine this weekend hopefully.

Football tomorrow.

So far the carb cycling is going pretty well. Today is a moderate carb day, when its all said and done ill be around 100g's for the day. I have to admit it is kind of tough getting used to eating no carbs at all. But I love egg's, cheese, meat, nuts and peanut butter so it hasnt been too rough. I also do a serving shot of olive oil if I need some quick easy calories...good god that was ****ing nasty.

The other night I needed some extra calories and did the olive oil shot, really wasn't too bad, definitely didn't enjoy it.  Just make sure to have some water nearby.

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