My Training Journal

[ExtraMile]

Gladiator - When I say break things I mean I went to punch a wall and I hit the light switch and smashed it, I hit a door and cracked all the wood and left a hole in it. That sort of stuff lol. Yes pathetic...

Tblock - I think I will be carb cycling when bulking and doing conditioning work 2-3x per week too so hopefully fat gains will be minimum. Diet will also stay clean.

Jdid - thanks bro that means alot, I'll be posting up before/after pics soon and I don't want to punk out but I may quit cutting at the end of the year, just because I'm not sure I can take the fat loss much further without loosing muscle mass. The plateau I have hit shows that I am reaching the point where my genetics don't want me much leaner. The goal was 6 more weeks of dieting to take it to the next level and loose another 5lbs while retaining maximum muscle mass. Im already very close to my target leaness and I have abs in the morning just not by the end of the day...

Today was back, abs and calves

deload day so took it easy, no sets were to failure. Back workout was fun, abs were boring and cardio was as good as steady state cardio gets lol.

DB Pullover
38.5lb db x 8
60.5lb db x 6 sets of 6 reps

Pendlay Row
few warmups then 132 x 5 sets of 5 reps

One Arm Db Row
50lb db x 12/12
77lb db x 15/15
77lb db x 10/10

BB Shrugs
1 plate a side x 50 reps
187 x 20

Abs
hanging leg raise - 4 sets
ab wheel - 2 sets

(did some sets with 150lb and 200lb grippers between abs)

Standing Calf Raise
176 x 13

Seated Calf Raise
110 x 11
110 x 9

Cardio
incline treadmill - 45 minutes
outdoor jogging - 15 minutes

Today's Diet

Meal 1
3 whole eggs
5 egg whites
1tsp olive oil
1 serving red pepper
1 serving mushrooms
1 serving spinnach
multivitamin

totals - 45g protein, 20g fat, carbs - whatever is in that veg

Meal 2
8oz chicken breast
1 serving spinnach
1 serving orange peppers
1 serving green peppers
1 serving cucumber
1.5oz macadamia nuts

totals: 55g protein, 25g fat, carbs - whatever is in that veg

Meal 3
130g mackeral
1 serving spinnach
1oz whey protein
0.5oz almonds

totals: 45g protein, 18g fat, carbs - whatever is in that veg

Meal 4
7.5oz chicken breast
1 serving mushrooms
1 serving garden peas
1 serving red pepper
1oz macademia nuts

totals - 50g protein, 18g fat, carbs - whatever is in that veg

-workout + cardio-

Meal 5
8oz extra lean steak
1 serving broccoli
1 serving red pepper
1 carrot
1 serving garden peas,
small amount of spring onion
3g fish oil


Totals - 50g protein, not quite sure on fat, carbs - whatever is in that veg

Meal 6 (pre bed snack)
150g cottage cheese
small handful macademia nuts
multivitamin

Totals - 25g protein, 5g carbs, 10g fat

worked out those totals real quick so may be a little off but you get the idea

 

[ExtraMile]

Im done cutting guys. I got down to 168.4 from a starting bodyweight of 209. These are in the morning before I eat. Ill be posting before/after pics over the next couple of days.

So Im slowly implementing more calories back in a little at a time right now.

Anyway this week Im taking my maxes for the big lifts so that next week I can get right into the madcow 5x5.

So today was benchpress with just some other upper body press stuff

Benchpress all reps paused on the chest for 1-1.5 seconds
bar x 5
88 x 5
110 x 5
143 x 3
165 x 2
187 x 7
132 x 10 back off set with extra wide grip

Narrow Grip Bench no pauses
176 x 5

Weighted Bench Dips
88 x 8
132 x 8
Strip Set: 176 x 7 - 44 x reps, bodyweight x reps, heals on the floor x reps, feet on the floor x reps

cant remember exact reps but just kept on repping it until I couldnt anymore

Flat Flye
33's x 12
38.5's x 10

a little stretching plus a couple of sets of light tri extensions

***************

The changes I am going to make for phase one of my new diet will be:

~170g carbs on high carb days
~70g carbs on low carb days
cardio on off days 2-3 times a week
start using a post workout shake
minimise hunger between meals

thats it for now

tomorrow Ill take my rep maxes for deadlifts and pendlay rows, then wednesday Im going to do cardio. Thursday will be squat and military maxes. Friday the gym is closed so Ill do cardio.

I wil be squatting to just breaking parallel now, not ATG. All benching will be paused and Military Presses will be with Fat Gripz.

Im daring myself to pluck up the courage to go swimming on Wednesday morning, you guys will call me a puss but Im pretty self conscious and even though I love swimming I never go because I got so damn fat and bloated. Hopefully now I can gut it out and force myself to go lol. In my eyes I still look like shit but I can tell Im leaner, like I said Ill post pics over the next couple of days.

Ill also edit this post and put today's diet in.

 

[the.gladiator1987]

dude fuck yea! time to get that bulk on again!!! (lean bulk lol)

 

[moya]

time to get STRONGER!...

 

[JDid23]

dude, i'm fucking proud of you. still goin strong on the bench 41 pounds lighter.

 

[ExtraMile]

Today - Legs, taking maxes

Squats
88 x 5
121 x 5
143 x 5
171 x 3
198 x 1
226 x 5

Seated Calf Raise
120lbs x 14 PR
-rest pause-
120lbs x 8
-rest pause-
120lbs x 7

Deadlifts
132 x 5
187 x 5
231 x 3
264 x 1
292 x 4
220 x 5 standing on 55lb plate
132 x 10

Walking Lunges
3 sets of 20 (10 per side) with 50lb Db's

Hanging Leg Raise - 4 sets

Jump Rope for a little under 10 mins

15mins outdoor running

 

[the.gladiator1987]

R u takin 1rm maxes or multiple rep maxes?

 

[ExtraMile]

just taking a heavy weight and repping it until my form breaks down, Im just doing this so I have numbers to plug itno the 5x5 calculator.

So far Iv got:

Bench 187 x 7
Squat 226 x 5
Deadlift 292 x 4

(Thursday Ill be testing pendlay row and military press)

Before cutting I was at:
Benchpress 242 x 1
Squat 253 x 3
Deadlift 314 x 3

so not really lost a whole lot for considering how much bodyweight i lost... either way it was worth it lol

 

[the.gladiator1987]

Dude ur numbers are pretty much the same bro! that was a huge success

 

[ghettostudmuffin]

I never hated on you for dieting Extra, I just didn't realize you were such a pudgy bro at 209lbs. Clearly you weren't joking.

You made fantastic progress and you look really good man. The ladies are probably diggin ya right now so you better be layin some carpet.

Looking at your before pics you are a pretty small boned guy with average shoulder width. You aren't made to carry around a shit load of excess bodyfat. Using me for example I'm 5'8.5" and 244lbs in gym clothes and I look alot different than you with my shirt off yet I'm probably around the same bodyfat as you are. Everyone's structure is different.

You definitely made the right choice. I am impressed with your success. While you did "shrink" alot you have still retained a decent level of muscle. I expected you to end up looking like a scrawny ass distance runner, but to me you actually look kinda like an underwear model type build and I mean that fully as a compliment.

Gratz to you Extra. If you can apply the same discipline to clean bulking and gain another 10-15lbs of straight muscle and then cut back to or maintain your present level of bodyfat you are gonna look fucking killer.

Seriously though, get a light tan. It will dry your skin out and enhance your definition even more. Keep it up big pimpin!