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DrBones' Cutting Journal

DrBones

DrBones

New member
Well,
Since I recently broke up with my girlfriend of 2 years... I've decided that I can no longer bulk(as ive mentioned in numerous threads)
So today I'm going to start keeping track of my diet and my excercise here... for everybody to critique.
I've already went from 5'10 200 to 191 in about a week... mainly due to stress, I think I'll be around 10% BF around 182-185.
I'll be taking pictures tomorrow hopefully and will have them up ASAP...
Anyways.. heres today's diet... (yesterday was my dads birthday, and I took him out for all you can eat ribs tonight, was his idea, so i was forced to eat something terrible... oh well) ignore today's food.. I know it hasn't been that great

October 22, 2002
12pm - turkey breast sandwhich with 100g turkey and 1 slice mozza cheese.
1 Piece of ham, pineapple, pepperoni and sausage pizza(bad bad bad)
1 diet pepsi

12:30 workout

3pm(post workout) 1 protein drink(with water) and fat free cheese stick

630: Mocachino - some wierd coffee drink(tastes so good its got to be fatty)

700: Heres the killer - Tony Romas all you can eat beef ribs,
6 Beef ribs
1 baked potato with the works
3 bites of rice


Workout (chest)
------------
BB bench
-----------
8 x 135
8 x 185
8 x 205
7 x 205
8 x 185

Incline dumbell press
----------------------------
3 x 8 x 80 lb dumbells

Pullovers
3 x 8 x 90 lb dumbell

10 minutes on stairmaster
30 minutes on eplicenter (skiing thing)
5 minutes cooldown at 4 mph on treadmill



Some of the highlights of today were that last week was the first time in 2 years that I did bench press was last week due to an injury(i managed 175 easy last week) ... and I managed to do 205 for 8 today.... I was quite happy...


Until tomorrow....
Ryan
 
October 23 2002

Notes:
I felt pretty hungry after dinner time... I"m pretty sure I have a pretty damn good caloric defecit going on right now.... My Yohimburn should be showing up any day now.. Can't wait to try it on my nipples and lower stomach... I'm pretty damn depressed about the girlfriend situation today too.... Fuck.. 3 weeks and I'm still aching... I need a rebound girl or something... Anyways.. heres how my day went...

Diet

830am Protein Shake

900am Granny Smith Apple

11:45am 150g Roasted Salmon Filet
egg on english muffin with ham and 2 slices cheddar

3:15pm Workout

5:00pm fat free cheese stick and 1 cup pistachios

6:00pm Chicken rice-a-roni with extra chicken breast


Workout

3x8 Decline Crunches with a 25 lbs plate on my chest... Extra slow negative

45 min on epileptical trainer...


Thats all she wrote...
Until tomorrow
 
Oct 24/2002

Weight 191.5 (this is in the middle of the day)

Today I was feeling pretty weak in the gym.... Got some bad news from the ex gf the night before that had me in a sub par mood, I also had a midterm this morning... Ate alright today, but had about 6-7 beers at night... trying to ease my mood so I can meet some chicks at the bar (even though that is the last place I want to me somebody... oh well) I've also started to notice the return of my upper abs.... Sweet Jesus... Starting to feel a little better about my body, now that the bulk of the umm bulking fat is starting to fade...
Anyways, heres how yesterdays diet went

Diet

8am protein bar

11:30am 6 inch sweet onion terryaki sub from subway with diet pepsi

12 workout

2:30pm protein drink

3:00pm Turkey breast sandwhich with 100g turkey, 1 thin slice cheddar

7:45pm Regular Santa Fe Smoked Turkey sandwhich from quiznos(i was desperately hungry)

9pm-1am at a night club

1:15am 2 bites of sheppards pie


Workout
Arms ( I did a couple sets of shoulders but they were a bit tender so i decided to leave them be)

1x6x100 straight bar barbell curl
2x6x90 straight bar barbell curl

3x8x95 skull crushers

1x8x60 straight bar preacher curls (with FULL stretch)
1x8x65 straight bar preacher curls (with FULL stretch)
1x8x75 straight bar preacher curls (with FULL stretch)

1x8x185 close grip barbell bench press
2x8x205 close grip barbell bench press

2x8x30 dumbell preacher curls (one arm at a time)

2x8x75 Tricep press downs with lat pulldown bar

40 min on epileptical trainer

Until tomorrow (or maybe late tonight)....
 
dr. bones I recommend that you have a half a glass of fruit juice right after you lift to stop your body from digesting your own protein for energy and then have a qiuck protein shake right after that to help recovery and aid in fat loss.... kepp us updated and post a pic or two:)
 
I'll definitely give the fruit juice thing a shot...
I should have my semi-before picture up in the next couple of days...
I say semi because I was doing cardio for about a week before I snapped the pictures, plus I had dropped a few lbs from stress and depression... but it should still show some serious contrast..
Thanks
 
Oct 25/2002

Again, yesterday I didn't eat that clean, but I had a crazy workout and definitely had a caloric defecit... so I'm not going to worry about it too much.
On a positive note, I've definitely lost quite a bit of body fat already... My abs are having an easier an easier time poking through my skin... Don't get my wrong.. I'm still kinda bulky... but I think 2 more weeks should get me under 12% BF (hopefully). The other good thing, is that my actual weight has kind of stayed the same for the course of the whole week(roughly 191.5), but I look leaner... I'm hoping that my body decided to give me a present; some lean body mass ;)

Diet

8am 2 bites of sheppards pie (Stress was affecting my appetite)

9am-11am Ate a handful of olive oil cooked potatoe chip spread over this time

12:45pm Very small philly chease steak sandwhich with a smaller sized caesar salad (definitely not very filling)

2:30pm Workout

4:30pm Protein shake

6:30pm Small portion on lasagne 3 pieces of garlic bread (so bad)

6:30-2am 4 beers spread out over the course 5 and a half hours

Workout

Leg day! Ahhh

3x5x230 Squats (Wooohooo PR)

1x8x160 Hamstring Curls
2x8x170 Hamstring Curls

1x12x400 Donkey Calf Raises
1x10x400 Donkey Calf Raises
2x12x110 seated calf raises

40 minutes Cardio on epliptical trainer

I try to give myself some cheat time on the weekends and don't usually do much cardio on the weekends... So I doubt I'll add anything to this until Monday

See you guys on Monday
 
Oct 28 2002,
Monday was pretty bad, I either started the onset of a hernia or I did a nice lower abdominal strain... I'm hoping for an ab problem..... I guess this is either going to mean no deads off the floor and no squatting for a couple of weeks to find out for sure...
I had a party filled weekend and wasn't feeling too good today... but I went to the gym anyway... I've been lifting really light on deads in order to avoid this pain and give myself to REALLY perfect my form

8am
Apple

9am Protein bar

12pm Turkey and Ham sandwhich, over 150+ G of meat.,
Diet Coke

230pm workout

4pm protein shake

5:30 2 1/4 small Chicken Caneloni tubes with a little alfreado(so bad)


Workout
Reverse Hypers (warmup)

1x6x225 Deadlifts
2x5 245 Deadlifts

1x7 Wide Grip Chins <-- By this time i was REALLY concerned about having a hernia
1x5 Wide Grip Chins
1x3 Wide Grip Chins

1x8x100 bent over rows (first time ever)
2x8x135 bent over rows

40 min cardio on eplicenter machine
 
Oct 29. 2002
Today i went into the gym trying to up my bench again (I've only been back benching for 3 weeks now), my right shoulder was feeling a little sticky, but I think that its due to the major shift in temperature recently. I was also very aware of the pressure on my lower right ab.... I could feel the pressure slightly when doing pullovers.... I have really got to stop eating shit... I could be losing bodyfat at a much higher rate, if i didn't keep eating a little bit of this and a little bit of that... oh well... I hopped on the scale today, and weighed in at 196... I couldn't believe it.. I'm definitely leaner than last week... I think I must be retaining a ton of water... I'd love it if I could stay above 190 Lean... But I really have my doubts... I'm think 185 and I'll be pretty cut... but I could be wrong.

Diet

9am Banana

10am Protein Bar

12pm workout

2pm Protein drink

3pm Turkey breast sandwhich with 100+ grams meat and 1 slice thin cheddar

530pm 2 slices of ham and pineapple pizza (SOOO BAD)

9:30pm 1 twister wrap from KFC and 1 soft taco from taco bell(SUPER DUPER BAD, but i was starving at the movie theatre and they just don't have ANYTHING healthy)


Workout
2x10x135 <---warmup
1x6x225 benchpress (wooohooo PR baby, the weight felt super light)
2x8x205
1x8x185
1x10x135 (really slow)

1x6x85 incline dumbell press (spotter fucked up and put his belly into my head, so I couldn't push the weight up on the first rep, my chin was touching my chest... waisted SOOO much energy,, grrrr.)
2x8x80 incline dumbell press

3x8x90 dumbell pullovers (I think its time to up the weight on these... felt really easy)

3x10x40 flat dumbell flyes (havn't done these in years.. wholy shit was this ever light)


My closing comments today... wow, are my pecs ever FUCKING sore today... I'm hoping my chest reacts well, to another 3-4 weeks of flat barbell bench.... It sure feels like its ripping up my chest as well as my tris...

Thanks
 
Oct 30 2002

Today I didn't really have the greatest diet again today... But I definitely did have a caloric defecit... so thats good... but once again... it seems like each day I am dropping a little fat..

Diet

830am
Banana

900am
protein bar

11:00am 1 slice ham and pineapple pizza

12:15pm 1 turkey breast sandwhich 100+ grams turkey

3:15 workout

4:30 2 slices ham & pineapple pizza

7:30 a slurpee (soo baaaaaaaaaaaad)

800pm a handful of lays regular chips (SOOO BAD)

Workout
2 sets weighted abs
40 min on epileptical machine
15 on treadmill
 
Oct 31, 2002

Today was a great day.... I was extremely happy... Had a good arm workout, shoulder felt good and my YOHIMBURN showed uP!
I DEFINITELY did not get enough protein today, let alone calories...

Diet

10am apple and protein bar

1pm big turkey sandwhich with 150G+ meat.

1:30 Workout

3:15 protein shake

5pm couple pieces of mini halloween candy

7pm granola bar


Workout
Shoulders, Arms

3x200x8 shoulder press hammer strength machine
2x6x100 Straight Bar curls
1x8x90 Straight Bar curls
2x6x205 close grip bench (focus on lockouts)
1x10x135 close grip bench (focus on lockouts)
2x8x75 Seated straight bar preacher curls
1x6x105 Skullcrushers
2x8x95 skullcrushers
2x10x25 single arm standing preacher dumbell curls
1x8x140 Rope tricep press downs
2x10x35 wrist curls (my wrists always ache from the straight bar)

25 min cardio on epileptical machine
 
Nov 1, 2002

Today was a decent day at the gym, and well, my diet was a bit wierd.. I've been saying that a lot lately.. I really need to get my act together... regardless, I'm still dropping flab... I just know I could seriously accelerate it, if i wasn't eating one shitty thing every day.
I tried doing higher rep squats today with lower weight in order to allow my abs and hip flexors to heal... man.. atf squats BURN

Diet
11:45am Foot long subway sweet onion terryakie sub

2:30-4:30 - sleeping

5pm workout

7pm protein shake
715pm 1 cracker with 1 slice of light cheddar

745pm Rice, chicken chow mein and lemon chicken(sooo bad)

And thats ALL I ate all day.. not a lot, but two decent size meals.. I was really friggen tired today and went to bed early plus i had a 2 hour nap

Workout
3x8x185 Ass right to the floor squats
3x8x170 Hamstring Curls
2x12x400 Donkey Calf Raises
2x12x110 Seated Calf raises

5 min stairmaster
30 min epileptical trainer


Its now Nov 2 and my legs are friggen KILLING ME!!!! Legs make me tired for the whole bloody weekend..
 
something you might want to try...

while this does not seem to apply to other body parts and the mechanism is unknown (perhaps just psychological), but acording to user feedback using Yohimburn on your legs for legs day "SEEMS" to increase load capacity, endurance and percieved exertion.
 
Interesting.... Which part of my leg should I apply it and how much should I use?
My quads? Hams? Glutes?
This stuff is great.. I just love the cold tingly feeling :)
 
Mon Nov 4 2002

Was feeling kinda bagged since friday... I think I might have been over doing the cardio last couple of weeks, so I decided to do 30 min/day and 45 on wed... thats an hour less a week... should help in my recovering a bit better

I'm still gunna keep the deadlifts light until my hip flexors and abs feel like they are perfect...

Diet

845am Small turkey sandwhich

1015am small turkey sandwhich

1230pm 2"x2" sample capicola and spinach sandwhich from save-on

2:15 workout

400pm protein bar

6pm 1 and 1/4 chicken breast in a brown wrap with green peppers and red peppers along with some fat free sour cream

7pm 1/2 medium chocolate shake from mcdonalds

8pm 1/2 glass red whine


Workout
1x5x225 Deadlifts (oh so light)
2x5x252.5 Deadlifts
1x5x225 Deadlifts

2x6 chins
1x4 chins

3x8x135 bent over rows

1x8x170 seated rows
 
Nov 5 2002,
Today i was pumped... I was going to go for a personal record. I had been telling myself since the night before I was going to nail 230 for 6... minimum 5 on bench today... I got good results on a mid term, which put me in a good mood and I had a date that night.... So the moons were aligned ;) Anyways.. I hopped on the scale today with my shoes on and weighed in at 194... last week I was weighing in at 196 with shoes on... so I've dropped a couple lbs.... maybe its the yohimburn.. which has definitey reduced the flab in one stubborn fat pocket I have... hasn't completely disapeared yet.. but it has definitely reduced in size.

Diet

9am Apple

11am protein bar

12pm turkey sandwhich

1pm workout

3pm protein bar

330 pm 1 slice of light cheddar with a cracker

5pm potatoes and a piece of baked chicken breast

7pm cafe mocha (fatty)

9pm Some wierd fruity beverage (I can taste the heavy calories)

10pm half a diet pepsi (fountain)


Workout

Bench Press
2x8x135 (warmup)
1x4x230 (wooohoo, PR, not quite the reps I wanted but im not dissapointed)
3x8x205

Incline Dumbell press (Was kind of burnt out by here)
1x6x85
1x7x80
1x8x70

Dumbell Pullovers
3x8x90

Flat Flyes (burnout excercise)
1x8x55

Hammerstrength incline press
1x6x180 (more burnout)

30 min cardio epilcenter
 
haha.. thanks Ska MAN 607 :)
I should have some pictures on the way soon of my fat ass that I took a few weeks ago..
thanks
Ryan
 
Yohimburn / ECA stacks & LEGDAY

ECA stacks , beside giving you mental drive have lung dilating effect, hence more aircapacity , particulary usefull for heavy breathing squats
 
Thanks guys...
I don't take ECA stacks anymore...
I've taken them 2 years prior to this year both times when I was cutting.... I get great results from them.. but I'm a little concerned about them causing me health issues... A guy at my gyms heart stopped when taking them a few months ago(luckily he lived)

Thanks
 
OK..
I havn't updated this in a while... and I've decided that I'm not going to list what I'm eating any more since its pretty consistant..
I will however list my routine...
Anyways.. heres some pictures...
The first picture is actually one that is about 2 years old... I was pretty damn lean.. I weighed 169 lbs in this picture... This picture is more here just so you can see the differences..
169 lbs... pretty lean (when I was 19)
Sitting at a HEAVY 200 lbs... Near the beginning of Oct
 
After examining these pictures... I conclude that my pecs need a TON of work..... bleh...
Please give me some feedback...
I've dropped around 8 lbs since the last picture.. so I'm looking a bit leaner... 5-7 more lbs before I feel lean enough to go topless...
 
November 11, 2002

I had an amazing back workout today... deadlifts were kind of weak... but the bent over rows and chins made my back feel like it was going to explode...

Back
1x5x225 Deadlift (warmup)
2x5x252 Deadlift

1x3x315 6" off ground rack pulls (deadlifts off the rack) PR
1x8x225 6" off ground rack pulls

1x8 chins (PR at this bodyweight)
1x5 chins
1x7 chins

2x8x135 Bent over rows
1x8x140 Bent over rows

1x8x165 Seated wide grip cable rows
1x8x150 Seated wide grip cable rows

20 min cardio
 
November 12, 2002
Well, I'm no longer sitting in the 190's... I weighed on two scales and it looks like I'm sitting in the high 180's, between 188-189

Chest
Rotator work (warmup)
2x10-15x135 Bench press (warmup)
1x8x210 (New PR for 8 reps... Wooohoo)
1x6x210
1x5x210
1x8x185 (Deep slow ecentrics with a pause at the bottom)

1x8x85's Incline dumbell presses
1x8x80's Incline dumbell presses
1x7x80's Incline dumbell presses

2x8x95 Dumbell Pullovers
1x4x95 Dumbell Pullovers (mysteriously burnt out)

2x8x50 Burnout Dumbell flyes

20 min slow paced cardio
 
What was the diet like for the day, and how are you keep track of it? Certain amount of calories/carbs/protein? Thanks
 
Cobin,
To tell you the truth... Every time I've successfully cut up until now (3-4 times) I've never really over analyzed my caloric intake.
I know I definitely have a defecit, but I'm not really into the no-carb diets... I like carbs, and I can still cut while eating them.. I just don't eat an excessive ammount. I try to keep my breads whole wheat, and if i eat pasta, I don't eat more than half a cup-3/4 of a cup.

I try to keep my daily diet the same, and then eat a little more freely on the weekends... If you do fad diets or things that are too hard core, I find there is way too much of a rebound effect when you stop.... Basically I try to lose the weight slowly, and have a smaller caloric defecit than the average joe..
I probably eat around .8 G protein per lb, eat a moderate ammount of fat.. maybe 40g a day... and my biggest tips for losing weight are
a. NEVER OVEREAT... always try to almost underestimate how much food you need... once you get used to eating a little less, you have more energy, and eating frequently is more fun anyways :)
b. DON'T DRINK POP.... I'm a pop and slurpee junkee... I just fuckin love them to death.. when I was bulkin i was having at least a slurpee a day and probably at least 1 pop... definitely not good for you,.... but the second you cut those out you have a TON of extra calories laying around to play with....

Anyways.. I will snap some more pictures at the end of the next week to show you guys some more progress....

Thanks
 
I may try some of your dieting tips, I've followed a really hardcore diet for 2-3 months and got 8-9 percent bf, had all 6 abs showing and then one day I just started eating alot of bad stuff. I still haven't recovered but I do it in more moderation now. I have a hard time following 3 days on a strict diet with no carbs and alot of calories. Upto 11-12% I think but I don't mind it much anymore as I have said many times I am getting ready to bulk.:D Thanks for the dieting tips, How religious are you to cardio? Thats another thing I was able to everyday that I have a hard time finding motivation for.


Look forward to seeing your update pictures.
 
I've been pretty damn religeous to my cardio....
If I'm really bagged or feeling overtrained I have taken the day off of cardio(only happened twice so far)

The biggest problem I found is overtraining by doing excessive cardio... I think I'm just now finding the optimal ammount of cardio for my body...
I started out doing 30-45 min a day, 5 days a week.. which progressed into 40-45min a day, 5 days a week... but I felt very overtrained by the weekend..
So now i am doing 20 min 4x a week and 45 1x a week...
Hopefully this should still give me good results while cutting...
I'm also trying something a little new for myself this week... we'll see how it goes...
Basically instead of only eating 3-4 times a day, with small meals... I'm eating like 6-7 times a day... Almost like snacking constantly all day.. but on good shit... like so far today here is what I've eaten

830am
1/2 cup mac + cheese (no butter) mixed with tuna (yumm)(wanted some good carbs for bench today)

9am diet coke

10:30 two bites of mac+cheese+tuna and a turkey and light cheddar sandwhich on 12 grain bread

12:00 workout

1:45m couple more bites of mac and cheese and tuna (to help refresh my glycogen stores... I hadn't picked up another container of protein yet) and a couple tortelini

2:15 1 can of tuna... plain

3:00 Protein Shake

5:00 Another sandwhich like I made earlier....

Thats what I've eaten up until now... I will probably have a few more bites of mac+cheese and a couple tortelini then jet...

I'd like to point out i don't usually eat as many carbs as this.. but I wanted to beat my PR today and wanted to make sure I was well fueled...

Thansk
 
Nov 13/02

Today I did

1x10 warmup decline crunches
3x8x25lbs decline crunches... super slow negatives

40 min cardio
 
Nov 14/02
man... was sooooo exhausted today... had a hard time makin it to the gym... forced myself to go.. but had a shitty ass workout... I didn't do very much volume at all.... Need the energy for squats tomorrow...

Hammerstrength shoulder press machine
1x5x230
2x8x200

Straight bar curls
3x8x90 (went light today)

Close Grip PL style bench press
1x135x8
1x165x6 (first time doing pl style... so had a hard time)


No cardio today.... was too bagged....
I am DEFINITELY notcing huge differences in my BF.... abs are definitely emerging nicely.. shouldn't be too long.... Another 6 weeks of cutting will defintely do the trick...
 
Looks like you made good progress in your arms/shoulders while bulking. Is this natural or wore you ona cycle? Good luck cutting.

JoBu
 
I'm natural...
Only sups i've taken are Creatine, and protein powder. I've taken ECA's in the past and I am taking yohimburn right now...
Thanks for the comments... I appreciate it.
I should be taking some more pictures this friday if all goes well...
 
Friday Nov 15/02
I hurt my knee thursday night jumping on my friends mattress.... Don't even ask.. haha... I tore the cartelage in my right knee about three years ago, so when stuff like this happens i need to watch out and take it easy.... so I went light on my squats and did only one set of hammy curls... Lifes a bitch... My knee is feeling better today though (the 18th).. should be good for this week..

Squats
185x6x2 Ass within an inch of the floor...
185x8x1 Ass within an inch of the floor...

Hamstring curls
1x150x8 Very light, but my knee just wasn't in the mood

2x10x400 Donkey Calf Raises
1x8x140 Seated calf raises

20 min cardio on epileptical trainer...

Thanks
 
November 18th 2002
Ahh.. today was a deadly workout... I absolutely raped my back... hit a few PRs today too... which is always great... I've been hitting tons of PRs lately... even though I'm cutting.. I definitely cannot complain...
Today I decided to up the cardio by 5 minutes.. figure I'll up it 5 minutes on mon/tue/thur/fri and see how i feel on the weekend.. if im drained.. well, back to square one..
Anyways.. heres what i did

Rev hypers for warmup
Deadlift warmup (light)

Deads
1x5x225
1x5x280

Deads off rack (about 4-6" off the ground)
315x4 <--- NEW PR!! Yea.. 1 more rep than last time
280x5

Chins
1x6
1x4
1x6
1x4

Bent Over rows
145x8 <--Another New PR!!! I just started these 3 weeks ago... my god... my middle back is just raped!
145x6x2

Shrugs
315x10x2

25 min cardio
 
Tuesday Nov 19 2002

Wow.. this week has been good so far.. hit a couple PR's, hopefully they keep coming all week! Who says you can't make at least strength gains while dropping the fat...

Chest

Barbell Bench Press
2x135x15 (warmup)
1x7x215 <--- Woohoo Another PR...
1x6x215
1x7x205
1x8x185 (Pause sets)

Incline Dumbell Bench Press (pause sets)
1x8x80
1x7x80
1x6x80

Dumbell Pullovers
1x8x95
1x7x95
1x5x95

Incline dumbell Flyes (need upper chest work)
1x8x50's

25 minutes of cardio on epileptical trainer

Damn.. I wish my pecs looked how they look when they are pumped all the time.....
 
Wed Nov 20 2002

Decline weighted crunches
25lbsx8 <-- pulled my hip flexor so i had to stop

Ab pull down things with the pully system (dont know the name)

150x10x3

45 min cardio
 
Thur Nov 21 02

Wow.. today was an insane workout... VERY long though...
decided to throw in a few sets of REALLY deep light dumbell bench... just a couple with pause sets and speed to work on the lower part of my bench... So my workout was kind of all over the map

Shoulders
Hammerstrength shoulder press
230x5
200x8x2

Side Lateral Raises (with cables)
25x10x2

Dumbell Bench Press
75x8x3 (pause sets)

Straight Bar Curls
100x6
95x6x2

Close Grip bench PL style
1x135x10
2x185x6

Reverse straight bar barbell Curls
3x6x70

Skullcrushers
3x8x90

Wrist curls
45x10x2

Hammerstrength Preacher Curl machine
2x80x10

25 min cardio
 
Today I was in a lazy ass mood... had no urge to go to the gym. I was actually considering skipping a day...
Anyways, a guy I train with showed up at my house and we watched a few minutes of pumping iron... WHOLY FUCK.. that movie is motivating.
Anyways.. I wound up going to the gym and having the most hellish grusome workout I've ever had in my life.. unbelievable... I'm so damn tired right now.. I dont even know if Im going to be able to leave me house tonight... I went OUT OF CONTROL on the squats... did 10 fuckin sets...

Legs

Squats
10x5x205

Hamstring curls (went light cuz my knee was a bit tender from last night)
135x8x3

Seated Calf raises
3x10x140

I could barely walk after this.. it was insane
Ryan
 
Not surprising you can barely walk having done all those hamstring curls after 10 sets of squats, while on low cals! :D

I'm going to have to watch Pumping Iron sometime...
 
My calories aren't actually THAT low....
I'm probably 300-400 calories under maintenance I'd guess...
I've lost the bulk of the fat... and I want to keep most of it off, but there is definitely a good 5-6 lbs more that I want to lose... I could probably lose it in 2 weeks... But I'm kind of doing some experimenting. Trying to see if I can find a happy medium where I can grow at a bit slower rate while simultaneously getting quite lean. It will probably take me until xmas to lose the remaining blubber... once I'm at a point where I'm comfortable, I'm going to toss in either an extra protein shake a day, or a can of tuna or chicken or something... Something to put me a couple hundred calories over maintenance... and see how my body responds..

Oh yea.. and the update on the legs.. (today is sat). They are so bloody sore its rediculous.. My hams, quads, hip flexors, lower back(just a little) and my ass, all feel like somebody used them as a punching bag... very tender... Oh well... It was definitely something fun to try... I think I'm gunna keep my volume around 5 sets though for squats from now on.. I could see 10 sets leading to overtraining pretty damn quickly
 
Monday November 25/02
My legs were still fucking aching today so I decided to rotate chest with back... I also decided to focus on incline movements for a month or two and see what happens... I havnt done Incline BB Bench press in so long.. I'm talking at least 2-3 years...
Anyways.. heres how it went

Chest
Incline Barbell bench Press
135x10x2 (warmup)
185x7x1 NEW PR!
165x8x2

Flat BB bench press <-- everything was fatigued so i reduced my weights
185x8x2
135x8x1 3 second pause at bottom of rep

Incline Dumbell Flyes
45'sx8x2

Pullovers
95'sx8x2

16 Minutes cardio on treadmill
 
Tuesday November 26/02

Today was a fuckin bitch... Some asshole broke into my car last night and stole my entire CD collection (roughly 100 cds), my Buffalo Jacket, My silver neclace, my Panasonic Mp3/CD deck, and my Rockford Fosgate amplifier.. they tried to grab my sub too but somebody opened the house door and spooked them I think. I was lucky enough to get up at 5am when I found out about it and went for a drive trying to find the fuckers... I got virtually no sleep last night.. grrrr...
Anyways... My legs were STILL a bit tender from my mega squats on friday.. so I decided to do partial deadlift rack pulls from about 6-8" off the ground.. Things went very well in the gym since i had some steam to burn.. lots of PRS
Who says you can't gain while losing fat!?!? Strength anyways :)

Reverse Hypers
1xbodyweightx10

partial deadlift Rack pulls from 6-8" off ground
315x5 Woohoo new PR!
330x3 Woohoo another new PR!
315x5 Never done this much weight for this many reps!

Wide Grip Chins
1x7
1x6
1x5

Bent Over rows
3x8x150 NEW PR!!!!!

Seated pully rows (wide grip for upper back)
2x8x150

Cardio 25 min on epilcenter thing
 
U have a reverse hyper machine where u work out? Which gym?

BTW, sorry about all your gear that got stolen.
If they didn;t steal your club on the car i'd get that to beat the fuckers...Damn though...that's a lot of shit...
 
Yea.. all my shit getting stolen was pretty bad.. but I'll live without it though...
I think I'm fuckin up the name of the excersice Im doing.. I dont think they are reversehypers now... I'll have to find the name out...
 
Thurs Nov 28/02

Shoulders, Arms, light chest

Shoulders

Hammerstrength shoulder press
210x6
200x6x2
90x8x1 super slow pause set

Cable Side laterals
25x10x2 per shoulder

Light Pecs
Dumbell Bench press
1x8x75's
1x8x80's
1x8x60's ULTRA LOW with pause on the bottom

Arms
Standing Barbell curls
3x5x100

Close Grip Bench PL style
135x8
155x8
155x7

Close grip chin ups
1x8
1x6
1x6

Skullcrushers
1x75x12
2x90x8

Hammerstrength Preacher Curls
75x10x2 with super slow tempo, 3 up 1 hold 3 down

15 minutes cardio
 
At least u still have ur license...
ICBC is a bunch of morons with their heads up their asses and they screwed me over...funny thing is..i actually have a case here.
 
I'm sure ICBC is pretty damn close to wanting to fuck me in the ass....
I've had at least 15 claims in the last 5 years
What happened in your scenario?
 
They just took away my license...
Bastards...so i got an N on my car and i got 2 tickets..excessive speed and excessive noise.

The speed one(3 pts) i appealed...they sent me a letter like a year later saying they are going to take my license away because i never showed in court but i never got the notice of court date, etc...so i went to Delta court and told them that i got the notice of suspension and that i never got the letter in the mail. Signed the affadavit and talked to the justice of the peace and she said i would have another hearing in Nov next year.

So, with 1 pt on my license...they still suspend me...

ASSHOLES CAN BURN IN HELL.
 
Shit.... that sucks man...
i avoided the N thing by a couple of years.. I got my license in 97 i think???
I have a court date coming up some time in the next few months (im guessing, havnt got a date yet) because I got busted doing 100+ in a 50 zone when i was late for school.... I was almost 100% sure they were going to yank my license... but its been a year and a half since then and my court date hasn't arrived yet so I don't really know whats going on with the situation...
When are they going to let you have your license back?
Thanks
Ryan
 
2 months...unless i can somehow convince someone in there that i am right...so i am now going to go after Delta court...somewhere someone F$^%# up and if i can't fix it then someone is going to get some heat from me.

Christmas shopping will be interesting without a bloody car...
So will going to the gym...

100 in a 50...wow...
I was doing 130 in an 80 right before the masi tunnel

Late for football practice...7 in the morning...
 
Friday November 29/02

My knee has been creaking lately so I'm a little concerened with doing hamstring curls... is there any other good hammy excersices that doesnt make your knees pop?

Squats
3x5x225 ATF
1x8x185 burnout set

Hamstring curls
tried and bothered me so i said fuckit

Leg extensions... (just for shits and giggles)
120x3x10 SUPER SLOW


I was feelin really shitty so i decided to not do calves

20 min cardio on epilcenter
 
Thanks man...
You know.. I went to your webpage.. and you have the same birthday as me... (not the year.. just the date)
I'm gunna keep posting here on a regular basis... however I have decided to cut at a much slower pace (healthier) now that I have lost a lot of the fat (im around 187) and try to put on a bit of muscle at the same time... I think I've found a really good balance right now...
Should be interesting to look back on this is 6 months or so and look how much my weights have increased..
Thanks
 
Mon Dec 2/02

Well, I've been very worn out lately and have been taking a lot of afternoon naps... My joints have been aching and my lower back hasn't been able to recover since I did my crazy 10 sets of squats day... So what have I decided to do? Take a little CoolColJ advice and take a 2 week layoff to hopefully soften up my muscles, then do a 3x a week full body routine for 3 weeks followed by a return to my current routine... Should be interesting.. I still intend on doing cardio over this resting course.. but If my body bitches at me.. im gunna listen and give it all the rest it needs

Todays workout
30 min cardio on epileptical trainer
 
Tues Dec 3 /02

Being the genius I am, I went out with some chick last night for coffee at close to 9pm... Coffee had me wired until 1 am when I finally passed out... No big deal.. i had a decent amount of energy in the morning when I went to my class.... After class I went to the mall to pickup some xmas shit... what do you know.. both of my knees are bothering me so badly that I can barely walk... It felt like my knees were going to collapse if i locked them out... definitely not a good thing...
I decided I'd take today off cardio and wait until tomorrow after I talk to my chiropractor about what he thinks... Whenever I do a REALLY deep squat you can actually hear my right knee creaking. It doesnt hurt when i do this... but it can't be good... For the record, i toar the cartelage in my right knee skiing almost three years ago.. I couldn't walk or run for a couple of months, but it seems to have healed almost perfectly without any surgery... If anybody knows much about knees, I wouldn't mind some input
Thanks
 
good progress. my right knee creaks too but i havent had any previous injuries to it, but i do have bad knees
 
Thursday Dec 5/02
Because of my knee and being so busy due to xmas season...
I've decided to scrap cardio for most of the week.. I will be pickin it back up again tomorrow (Friday) and will possibly hit up a little cardio on the weekend. I have definitely seen better days on the diet scene as well... I've also seen worse...
On another note... I talked to my chiropractor and my deep tissue maseuse about my knee. I have limited range of motion in my right knee apparently... The chiropractor tryed to losen it up a bit.,.. and found out that my IT band is REALLY tense... So i went to my deep tissue massage therapist after who did a number on it... Hopefully it stays loose.. hes gunna look at it again in 2 weeks....
Well... Week one of no weight training is almost over.. and I'm already starting to feel like a slug... its kind of an odd sensation to have no muscle tension or soarness... Feels like my body is kind of in one piece... I've been finding that things get on my nerves a little easier.. I'm sure this is due to not being able to relieve a lot of stress, and the fact that endorphins aren't being produced at the same rate as before due to a lack of training.

My right shoulder is nagging me a little bit.. but its due to neck problems... I need to work on relaxing the muscles in my neck.. either that or making them stronger... I always have soar shoulders in the morning and a very stiff neck... and soon as my neck pops back into place my shoulder tension goes away... kind of odd... but I think it has something to do with Vertabre C2/C3 pinching a nerve or two...
Well, thats all for today
Thanks
 
Tues Dec 10/02

I've been very lazy and depressed since I started taking my 2 week layoff... I've definitely started to retain some water and my diet could have been a hell of a lot better...
Things aren't going to well in my life again right now with the whole ex-gf thing... Fuck.. oh well.. gotta move on.... Managed to drag my unmotivated ass to the gym for some cardio for the first time since last monday....

30 minutes interval training on treadmill
 
Felt a little better this morning about my situation again... I'm so damn excited to get my ass lifting again.. only 4 more days baby!
I've been retaining a shit load of water since i started my layoff... oh well... I've also decided to quit the cutting and try to pack on a few more lbs of muscle before march when I will go nuts on the cutting... Im not going to bulk like last time.. but take in at least 500 more calories a day that BMR... and do 20 min cardio after lifting daily... I want to try and maintain my body fat or have minimal increases while simultaneously getting bigger. My goal is to be 190 lbs and under 11% BF by summer.. I'm sitting between 190 and 195 right now.. And my guess is my bodyfat is somewhere between 12-15%. Not too sure exactly where its sitting as I havnt been tested for a long time... but i do have a good solid 4 abs when I flex first thing in the morning...

Anyways

today i did
30 min on eplieptical trainer
 
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