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Pre-Contest Log: Shredding for the Stage

  • Thread starter Thread starter psizzle_8
  • Start date Start date
Cardio ended up being a hybrid session...60min HIIT with 10min LISS as a cooldown. Not bad, good calorie burn.

Weekly weigh-in and such tomorrow...not expecting a huge change since I gave in to indulgences this week, but we shall see. I'm really more focused on measurements over the number on the scale at this point anyway...when a female is on AAS she might as well just stop using the scale lol especially an easy-gainer like me. Barely over a week in with the transdermal winny, barely a week with the provi, and certain shirts' sleeves are already starting to get tight on me while the waists continue to get looser on me. Can we say...recomp? ;)
 
psizzle_8 said:
Cardio ended up being a hybrid session...60min HIIT with 10min LISS as a cooldown. Not bad, good calorie burn.

Weekly weigh-in and such tomorrow...not expecting a huge change since I gave in to indulgences this week, but we shall see. I'm really more focused on measurements over the number on the scale at this point anyway...when a female is on AAS she might as well just stop using the scale lol especially an easy-gainer like me. Barely over a week in with the transdermal winny, barely a week with the provi, and certain shirts' sleeves are already starting to get tight on me while the waists continue to get looser on me. Can we say...recomp? ;)
Click to expand...

Love this log. You're def "in the zone".
Sucks being a girl and having those uncontrollable cravings! Once a month if I don't get that Reese's there's gonna be big problems lol.

Im really interested to see how the transdermals go for you. I don't mind doing shots but why do them if you don't have to, kwim? By provi do you mean proviron? I know the basic reasoning behind using proviron but I was just wondering what your plan for it is. I've heard awesome things about the liquid var, contemplating using it the last 4 weeks of this cycle.
Decisions decisions.

Oh and I'm jealous your pants waists
Are getting looser... I'm developing a slight gut lol. Gotta keep telling myself it'll be worth it.
 
I am the unconventional chick around here, I run compounds that aren't usually recommended for women, as well as high doses. I run provi because it's my favorite oral...it's a great compound to run during a cut, usually as a back end of a run. Just does a great job...I'd run it year round if I could...maybe I will one day lol

In April I start buckling down and really preparing for my show in July. I've lost about 30lbs these last six weeks, this has mainly been a 'get back in shape' run for ms because I started letting go a little...going out too much and stuff. So now I'm back to the normal me...then starting in April I start really going at it hard.

I was fine in the beginning, I was spot-on when I had my eyes on the April show, ever since I made the decision I wasn't doing it is when I started slipping up once or twice a week. That's not like me at all.

Oh well. 27 days!
 
Oh, and I'm loving the transdermal winny. Lots of guys are loving their transdermals, some are being stupid and whining about them, but I'm loving it. It's treating me very well. If you have any questions just shoot me a pm
 
Sorry for the delay!

Yesterday:

Fasted morning 60min HIIT/LISS hybrid

Lower Body Workout A
- Squat, 90lbs
- Stiff Leg Deadlift, 75lbs
- One legged leg press, 105lbs each leg
- Leg Curl, 50lbs
- Calf Raise, 80lbs

The way I did reps each set:
Set 1: 20
Set 2: 25
Set 3: 30

Really wish I could up my squat weight...but that's the most I can go with my knee at the moment with these huge rep counts. Sucks

Today is an off day...getting some much needed relaxation. Will more than likely do a nice long LISS cardio session later on, but that'll do it.

Tuesday I'm starting boxing and MMA classes to add in some extra conditioning. Stoked as shit. Probably just gonna do the boxing though, I have experience with that...plus I'm not looking to do UFC or anything, just interested in the conditioning...always liked boxing too

Also might add in yoga a few times a week. Really wanna hit everything from different angles here and challenge my body. I'm looking forward to it. :)
 
Boxing is the best cardio out there IMO. Even better than grappling.

Careful not to get carried away though I think its partly the cause of my recent shoulder pain. That adrenaline kicks in and you don't feel the strain on your joints

Sent from my MB860 using EliteFitness
 
Yeah, years of softball = why I have terrible joints. That's why I quit after just a year when I had a full ride, or else id still be playing. Knees are worst (right one being the worst of the two), followed by shoulders.

I did boxing a few years ago...now I'll be doing it like 3x a week or so. Won't be doing 16 rounds a day or anything like I'm prepping for a fight or anything. Just incorporating diff forms of conditioning. And I agree, people don't realize how bad ass boxing is for cardio! My legs have always been my weak point, boxing will certainly help in that aspect as well.
 
I'm good for a while. Found my spark again this weekend...full throttle for the next 25 days, then onto my next prep phase :)
 
When we train together next leg day i'm going to eat some 3 musketeers in front of you.




And I won't offer you any!
 
Hahaha you three are EVIL!!!! how DARE you use my Reese's Eggs and 3 Musketeers against me. Not even fucking right lol
 
60 min fasted morning LISS cardio

Upper Body Workout B
- Dips on bench
^superset with one-arm tricep overhead DB extension, 20lbs
- Lat pull-downs, 80lbs
- DB bent-over Lateral, 15lbs
^superset with leaning one-arm lateral raises, 10lbs
- Reverse pec deck, 60lbs
- Tricep Cable Pressdown, 70lbs
- Cable Curl, 50lbs

The way I did reps each set:
Set 1: 15
Set 2: 20
Set 3: 25
Set 4*: 25 or to failure
*only if I felt it was needed

Diet:
Meal 1
3 whole eggs
4 egg whites
6 asparagus spears

Meal 2 (Pre workout)
1 scoop protein
1/2oz pistachios

Meal 3 (post)
1 scoop protein
5oz cran-apple juice

Meal 4
1 scoop protein
50g liquid egg whites
8g olive oil

Meal 5
5oz chicken
6 asparagus spears

Meal 6
1 scoop protein
50g liquid egg whites

Water intake around 1.7 gallons
 
Today wasn't an off day according to my program, but according to ME, it was. My first time taking a day off that wasn't designated as an off day...but hey we all need those days sometimes

45 min fasted morning LISS cardio

Diet:
Meal 1
3 whole eggs
4 egg whites
6 asparagus spears

Meal 2
1 scoop protein
50g liquid egg whites
8g olive oil

Meal 3
1 scoop protein
1/2oz pistachios

Meal 4
5oz chicken
6 asparagus spears

Meal 5
1 scoop protein
50g liquid egg whites
8g olive oil

60 min HIIT/LISS hybrid

Meal 6
1 scoop protein
50g liquid egg whites

Water intake around 1.8 gallons

Start boxing tomorrow...stoked! Did the intro class to MMA tonight, lots of grappling and floor work...sore in all kinds of new places lol mainly my shoulders and upper body. I love that 'holy crap my body isn't used to that' feeling. Tomorrow during the boxing class it's gonna be a full on workout...lots of jump rope, bag work, etc. So I'll be getting a nice workout from that. EXCITED!!!
 
Today was a designated off day.

60 min fasted morning LISS cardio

Diet:
Meal 1
3 whole eggs
4 egg whites
6 asparagus spears

Meal 2
1 scoop protein
50g liquid egg whites
8g olive oil

Meal 3
1 scoop protein
1/2oz pistachios

Meal 4
1 scoop protein
50g liquid egg whites
8g olive oil

60 min MMA training (heavy bag, jump rope, various drills)

Meal 5
5oz chicken
6 asparagus spears

Meal 6
1 scoop protein
50g liquid egg whites

Water intake around 1.6 gallons
 
What are you doing for LISS?
When I do it I walk around 3.6mph and go up and down on the incline.
This is a dumb question, I know. But what would steady state running be considered? I suck at running so to me it's a pretty high intensity cardio session when I do it for about 30 mins. But I've heard it considered LISS before.
 
Not a dumb question silly

I do the Bowflex Treadclimber. I like it because it's good with my knees...I can't run on pavement or the treadmill without them hurting

I go for a long period of time with a steady heart rate...that's what LISS is, when your heart rate reaches a plateau basically....with HIIT on the other hand, you never plateau. Make sense?
 
RickRock13 said:
Low impact steady state (LISS) should be at a much lower intensity than HIIT. The idea is a slow controlled, and steady burn. I do incline treadmill walking for most of my LISS cardio with HR at 125-135
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Bam. :)
 
Ok, I think I got it. So if I'm running and my heart rate is say 150, as long as it stays right around there that would be considered LISS.
 
CML0915 said:
Ok, I think I got it. So if I'm running and my heart rate is say 150, as long as it stays right around there that would be considered LISS.
Click to expand...

Umm....no.

150 HR is too high to be considered LISS. If you are running at all (regardless of speed) the intensity is probably too high and HR is too high to be "low impact"
 
RickRock13 said:
Umm....no.

150 HR is too high to be considered LISS. If you are running at all (regardless of speed) the intensity is probably too high and HR is too high to be "low impact"
Click to expand...

Ok so then what would steady state running with heart rate 150 or higher be? Not that it really matters but I was always curious as to what, if any, category that falls into.
 
CML0915 said:
Ok so then what would steady state running with heart rate 150 or higher be? Not that it really matters but I was always curious as to what, if any, category that falls into.
Click to expand...

LISS you should keep heart rate at min of 115 and max of 130
 
cangal said:
Popping in to see how your comp prep is going :)

Still going hard with the weights, finally starting to look like I have some delts! Thanks again for that workout!!
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That workout is my pride and joy...I'm gonna start incorporating it once a week myself :)
 
Upper Body Workout A
- Bench Press, 95lbs
- Bent Over Row, 75lbs
- Dumbbell Shoulder Press, 50, 40, 40lbs
- Lying Tricep Extension on incline bench, 55lbs
*superset with overhead one arm DB extension, 15lbs
- Barbell Curl, 60, 55, 50lbs
*superset with incline push-ups
- One-arm concentration curls, 20lbs
- Finished with 3 sets static arm curls for an extra pump & burn, 15lbs

The way I did reps each set:
Set 1: 15
Set 2: 20
Set 3: 25-30

My biceps have always been one of my strong points, and they look ridiculous right now. So I'm gonna start paying less attention to them. Instead of doing two full-on upper body days a week like I have been, I'm gonna replace upper body day #2 with a day devoted to shoulders and triceps.

Not posting diet anymore for the time being...when I start the next phase of my prep I'll start that up again if you guys want.
 
Today had to be an unscheduled off day. I was prepared to spend all weekend working on this series of assignments for a class...he sprung on us that it is now due tonight at midnight. So he let us out a little early, I went straight to the tutoring center and stayed there til it closed, THEN went to a friend's house and got extra help there. Very stressful ass day to say the damn least, I am JUST now getting home. Will do some good cardio, but that's all I will be able to do today. Gotta love college
 
Ok, did things a little different today. Did a shoulder-bi-tri sequence. Was supposed to be my off day, but I just felt like today was meant to be spent in the gym.

Did each exercise for 3-4 sets, 12-15 reps. Some were supersets, some were not. Mixed it up.

- Seated military press
- Barbell curl
- Front-to-back DB overhead extension

- Reverse pec deck
- Cable curl
*superset with static arm curls
- Overheard rope extension

- Leaning one-arm cable lateral raise
- Bent-over cable curls
- Reverse one-arm tricep pressdowns

- Lateral raises
*superset with steering wheels

Think that's about it...it was a free-for-all day. Was just in the mood to go at it from all angles today, didn't leave til I couldn't lift my arms and looked like I had just jumped in a pool.

Tomorrow will be a usual leg day...Monday will be my off day. I'm strongly considering going back to the circuit program I was doing at the beginning of this...will more than likely do so.
 
Today was an off day with my usual two cardio sessions, one 60min HIIT and I'm about to do some LISS in a bit. Only doing these two a days with cardio for the next few weeks...

BUT.. I'm starting the circuit training back up again tomorrow. Because these sessions are good cardio on their own (and I'll be doing the 3.5min cardio bursts between sets) so I'll more than likely cut it down to cardio once a day, and twice a day on my off days. We will see. I'll probably just do a 'it depends on how I feel' type approach.

I'm still considering this to be my conditioning/lean-up phase of my prep. In about 3 weeks it'll get down to business and I'll be starting up my actual contest prep for the show on July.
 
Legs

20 total reps per exercise

Squats - 80lbs
Leg press - 100lbs
Lying leg curl - 60, 60, 50lbs
Abductions - 70lbs
Adductions - 60lbs
Calf raises - 80lbs
50 reps standing free squat
Cardio burst

Repeat circuit 3x

Enjoyed being back on this program. My left big toe is being a pain in the ass, I'm unable to walk on it. Pretty pissed about it. So for the time being I'm gonna try LISS on my usual machine and see if I can handle it, if not I'll be utilizing the bike for my cardio until it gets better.
 
Just finished one of my long...long LISS cardio sessions.. And, as expected, it resulted in only minor discomfort in my hurt toe (I feel so lame saying that), so for now I'll just stick to LISS, as I'm almost certain my intense HIIT sessions are what aggravated it in the first place.

I'll get my HIIT done with my cardio bursts between sets on my workout days...I also have a stationary bike here at home, so if needed, I'll start doing some HIIT on it....but, I've always preferred long LISS sessions anyway, so I doubt it. I should just run marathons, I never do less than fuckin 5k's with my sessions as it is lol

Here's to getting my spark back. :) feels great.
 
psizzle_8 said:
Legs

20 total reps per exercise

Squats - 80lbs
Leg press - 100lbs
Lying leg curl - 60, 60, 50lbs
Abductions - 70lbs
Adductions - 60lbs
Calf raises - 80lbs
50 reps standing free squat
Cardio burst

Repeat circuit 3x

Enjoyed being back on this program. My left big toe is being a pain in the ass, I'm unable to walk on it. Pretty pissed about it. So for the time being I'm gonna try LISS on my usual machine and see if I can handle it, if not I'll be utilizing the bike for my cardio until it gets better.
Click to expand...

Hey girl!
So i see you've switched it up again. Do you do this to keep your body guessing or more cuz you get bored doing the same thing? I started the PHAT program about a month ago now and am LOVING it, it's very intense and I'm seeing awesome gains (except squats, I'm having an issue, maybe I should PM you).
Do you try to go up in weight every week or are you not too concerned with that right now?
I think I'd like to try something similar to your circuit training when i start my cut.
 
I changed it according to my goals...I switched to a standard set/rep routine, but since I'm still focused on fat loss rather than gaining, I feel like this program is a better fit right now. And yes changing it up is always good

I'm not focused at all with weight...I'm gonna keep increasing reps each week for a few more weeks for one thing...for two, my knees are very bad, so I have to be pretty careful with legs.

And of course, shoot me a PM anytime
 
Chest

15 reps per exercise

Bench press - 80lbs
Machine press - 100lbs
Cable fly - 35lbs (on each side)
Cable one arm press - 45lbs
Push up with hands on bench
Machine fly - 70lbs
Dips
Cardio burst

Repeat circuit 3x
 
Today was an off day, spent it on campus and running errands...manage to fit in some P90x Kenpo this evening, worked up a good sweat, always been a favorite of mine in that program

Also started a low dose var cruise today...will keep you guys updated on that ;)

I've always turned into a different person when I'm on AAS and I already feel that coming on...i get in the zone and very strict with my dieting and training, as one should be when running AAS. Not starting my official prep for a few weeks...by the time I do itll definitely be exciting.
 
Back

Bent over rows - 75lbs
Lat pulldowns - 80lbs
Seated cable rows - 80lbs
Pull-ups on weight assist machine
Reverse lat pulldowns - 70lbs
Standing row - 30lbs
Straight arm pressdowns - 30lbs
Single arm bent over cable row - 45lbs
Cardio burst

Repeat circuit 3x

Also did my usual nice long LISS session this evenin. Not a bad day.
 
I was when I was doing a tested show in April...now that I'm doing an untested show in July it's game on lol

I'm doing 15 reps for arms, adding a rep each week...for legs I'm at 20, going up to 25 probably. Was doing up to 30 with my last regimen but I doubt I go that high with this circuit, 25 is usually the sweet spot for me with this plan
 
Shoulders

Overhead DB shoulder press - 25lbs
Side lateral raise - 12lbs
Front raise - 12lbs
Bent over rear delt raise - 15lbs
Upright row (cable) - 80lbs
Reverse pec deck - 70lbs
Cardio burst

Repeat circuit 3x

No cardio today...resting my stupid toe. Over it. Such a damn annoying ass ailment

Tomorrow is arms, next to my leg day that workout is my longest because I'm hitting two muscle groups, therefore doing two circuits, and with the added cardio burst at the end of each, it adds up...so I had the 'I'll more than make up for it tomorrow' mindset when I made the decision to cut out cardio today.

This regimen works out nicely for this weekend...gonna work my ass off tomorrow just like every other day, then relax with the fam on Easter Sunday :) ...but knowing me I'll be doing cardio lol
 
No prob! I like it, keeps me feeling accountable

I don't mind as long as I know it's being read...that's why I like you lurkers to jump in from time to time lol
 
Well I wasn't feeling too hot all day today so I chose rest over the gym...not sure what's up. My youngest nephew has been sick, hopefully I didn't catch what he's had...this Texas weather has been a bipolar bitch lately though so I'm betting it's just my usual bad allergies.

I hate missing gym days BUT as I've said before, I'm treating this time as a maintenance time...my down to business strict prep begins in a few weeks, I'd much rather be 100% healthy for that. You know?

Might attempt some cardio before bed, we shall see how I'm feeling. Health comes first!
 
Psizzle, you are doing a fantastic job. Keep up the great work and I will be following your progress. I am very proud of you!!!!!!!
 
Ya know you could be overtraining. I know you rest more than I do, but you still work yourself really hard. A good week of rest could be just what you need. The immune system will start to weaken and bad shit like this can start popping up. Just a thought, Reese lol
 
Jack steel said:
Ya know you could be overtraining. I know you rest more than I do, but you still work yourself really hard. A good week of rest could be just what you need. The immune system will start to weaken and bad shit like this can start popping up. Just a thought, Reese lol
Click to expand...
I get enough rest. I have a feeling I know what the cause is...I'll be fine in a few days
 
Still not feeling too hot. All the bad stuff has passed, but the allergies part is KICKING my ass today, can't breathe out of one nostril and can't stop sneezing. Good times livin in this area of Texas

Back to eating 100% healthy today and also started an EC stack, can already tell I am gonna be dropping water weight like crazy as I always do on this...it's a favorite and a go-to. Hopefully I can breathe normally tomorrow and get back in the gym. Haven't lifted since Friday, haven't done cardio since Thursday. Over it!

...but I'm being smart. My prep starts in about a week, last thing I wanna do is overdo it too soon and be sick for that. So if all I can do til then is diet hard, I'm cool with that.
 
If you want I can give you some of Alli's breathing treatments haha I used one at the lake this weekend and it opened my sinuses up a lot.

First time I have used Albuterol for its intended medical purpose...
 
My youngest nephew does them lol

I should be ok within the next few days
 
Lol I take Zyrtec daily...I've been told Flonase does a good job. For now I'm just taking clockwork Benadryl mini comas lol

Thank goodness I'm done with class for the day. Time to rest.
 
psizzle_8 said:
Still not feeling too hot. All the bad stuff has passed, but the allergies part is KICKING my ass today, can't breathe out of one nostril and can't stop sneezing. Good times livin in this area of Texas

Back to eating 100% healthy today and also started an EC stack, can already tell I am gonna be dropping water weight like crazy as I always do on this...it's a favorite and a go-to. Hopefully I can breathe normally tomorrow and get back in the gym. Haven't lifted since Friday, haven't done cardio since Thursday. Over it!

...but I'm being smart. My prep starts in about a week, last thing I wanna do is overdo it too soon and be sick for that. So if all I can do til then is diet hard, I'm cool with that.
Click to expand...

Ughhh the dreaded allergies!! Here in MA it hasn't been too bad.... Yet.
Within a couple weeks I'll want to DIE. On top of severe asthma, it's not pretty. I feel for ya girl.
What do you take for allergies?
 
psizzle_8 said:
Lol I take Zyrtec daily...I've been told Flonase does a good job. For now I'm just taking clockwork Benadryl mini comas lol

Thank goodness I'm done with class for the day. Time to rest.
Click to expand...

Didn't see this lol
So I've tried just about everything. The best is prescription Singulair. It takes a little while to build up in your system but once it does it's awesome.
And antihistamine eye drops are life savers for me.
Take a trip up to Mass in May, I dare you. The cars get this thick coat of yellow pollen and the roads are covered with what looks like snow.
 
It's just extremely bipolar. Was randomly 40 degrees today, tomorrow I'll be able to walk around in no sleeves and shorts. Completely rapes my immune system
 
Still taking it easy...getting a little better every day though. I might attempt some type of cardio tonight...but I'm being very careful. Four days til I start my prep, I'd rather take it easy til then than risk needing more time off.
 
So, tomorrow is the official day 1 of my prep. Starting it off with an all day cleanse tomorrow...then it's on Friday. :-)

Feeling much better. You guys will soon be seeing updates like before. I'm pumped!
 
psizzle_8 said:
So, tomorrow is the official day 1 of my prep. Starting it off with an all day cleanse tomorrow...then it's on Friday. :-)

Feeling much better. You guys will soon be seeing updates like before. I'm pumped!
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Ooooohhh a cleanse huh?
Im intrigued.
What do you want to achieve with it?
 
CML0915 said:
Ooooohhh a cleanse huh?
Im intrigued.
What do you want to achieve with it?
Click to expand...
Lol :) it's per my coach. He's got me doing keto starting tomorrow. This cleanse will get my body all nice and ready for the keto hell...I mean fun...it's about to experience lol

Good news is, after two weeks of following it, I get a cheat meal. Two weeks from tomorrow I'll be in Vegas. Can we say GOOD TIMING?!
 
psizzle_8 said:
Lol :) it's per my coach. He's got me doing keto starting tomorrow. This cleanse will get my body all nice and ready for the keto hell...I mean fun...it's about to experience lol

Good news is, after two weeks of following it, I get a cheat meal. Two weeks from tomorrow I'll be in Vegas. Can we say GOOD TIMING?!
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Wooooohoooo for Vegas! I was just there a couple months ago for the first time. Woah, what a crazy place!
You must have some serious self control to be able to do keto. I am very uneducated in it but from what I do know, yikes. Maybe if I could be locked up by myself I could do it lol
 
On my own? NO way. lol but when I have someone telling me what to do I'm good to go.

And, uh, YOU HAVE MAIL btw! :D
 
Finishing up my cleanse day...not the funnest of days lol but it's over thank goodness. Excited to get to my meal plan tomorrow. Nothing I haven't done or seen, just no carbs, as I said I'm doing keto for two weeks...gonna have a cheat meal in Vegas in two weeks, he said we will eventually add carbs back in, so we will see.

WOO! Lol :) I'm so excited, can't put it into words.
 
psizzle_8 said:
Finishing up my cleanse day...not the funnest of days lol but it's over thank goodness. Excited to get to my meal plan tomorrow. Nothing I haven't done or seen, just no carbs, as I said I'm doing keto for two weeks...gonna have a cheat meal in Vegas in two weeks, he said we will eventually add carbs back in, so we will see.

WOO! Lol :) I'm so excited, can't put it into words.
Click to expand...

Good luck buddy! I don't do well on low carbs, and no carbs is damn near impossible for me which is why I can't do Keto. My training and work requirements suffer way too much without enough carbs.
 
RickRock13 said:
Good luck buddy! I don't do well on low carbs, and no carbs is damn near impossible for me which is why I can't do Keto. My training and work requirements suffer way too much without enough carbs.
Click to expand...
Yeah, I tend to get bitchy...lol but I'm giving it a chance. You know how excited I am to work with this guy so whatever he says, I'm down to do.
 
Fasted morning cardio, 30min

Workout: Legs B
- Lying hamstring curls- 60lbs, 4x20
- Romanian deadlifts- 90lbs, 4x15
- Seated adductor machine- 60lbs, 3x20
^superset: Seated abbuctor machine- 60lbs, 3x20
- Walking lunges- 4x15 per leg
^superset: DB plie squats- 20lbs, 4x20

Huge burn there at the end. Already having trouble sitting down/getting up lol. Felt wonderful to get back into it!

Also, as an extra update, I stopped taking the ECA and the var. Will pick the var back up down the line. So I'm on nothing, just a ton of vitamins and supplements.
 
Workout: Chest & Arms
- Incline DB chest press- 30lbs, 4x12
- Incline dumbbell flys- 25lbs, 4x15
- Rope pressdowns- 55lbs, 3x20
- Straight bar pressdowns- 90lbs, 4x10
- Barbell curls- 65lbs, 3x10
- Incline curls- 20lbs, 3x20

Followed by 30min HIIT cardio
 
Hey psizzle - when you are on the keto do you still stay within specific caloric and macro requirements? Or is it more flexible with fats and such as long as no carbs?

Thanks for the log I really enjoy reading this one
 
I'm going by what my coach tells me, he has all that info...this is really an assessment period, he's seeing how my body responds to it

And so far it's going well.
4/11 (day 1): 209.4lbs
4/14 (today): 201.6lbs

Water weight mainly of course but I feel amazing. And to everyone reading this: not on any drugs, no GH, no AAS, just following a specific clean diet and working my ass off in the gym.

Today is an off day, slept in a little so no fasted cardio this morning. Back at it tomorrow.
 
Fasted morning cardio, 30min

Workout: Legs A
Lying Hamstring curls
Set 1- 20 reps, 60lbs
Set 2- 15 reps, 60lbs
Set 3- 15 reps, 60lbs
Set 4- 12 reps, 70lbs

- Wide stance smith machine squats- 75lbs, 4x12
^ first time doing these...might be my new favorite
- Reverse Lunges in smith machine- 55lbs, 3x12x12x15
- Cable kickbacks- 10lbs, 4x15
- Leg extensions- 20lbs, 4x25
^^ in order for me to do the extensions with my poor knees, I'm going VERY light and not locking out.
 
burnthiscorpse said:
wide stance sumo style or powerlifting style squats if you will are the shit. it's all I do now when I squat. that and box squats.
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I'm a fan. Regular squats aren't even on the plan for now I don't think, and I'm cool with that!

It's a bad ass move. I go LOW and it feels awesome. Now that I'm familiar, I'll up the weight probably. But, as I've said in previous posts, I have to be careful with my knees.
 
psizzle_8 said:
I'm a fan. Regular squats aren't even on the plan for now I don't think, and I'm cool with that!

It's a bad ass move. I go LOW and it feels awesome. Now that I'm familiar, I'll up the weight probably. But, as I've said in previous posts, I have to be careful with my knees.
Click to expand...

I close squatted 405 with knee wraps and it still killed my patella tendons for days after. Now after switching permanently to wide I have no knee pain or issues with up to 455 so far. With a torn acl and meniscus in my left knee. I go at least hamstrings parallel. Love it! You'll love it too. Its way more hips and glutes than knees. Start wrapping those knees if you don't. Your knees will thank you.
 
burnthiscorpse said:
I close squatted 405 with knee wraps and it still killed my patella tendons for days after. Now after switching permanently to wide I have no knee pain or issues with up to 455 so far. With a torn acl and meniscus in my left knee. I go at least hamstrings parallel. Love it! You'll love it too. Its way more hips and glutes than knees. Start wrapping those knees if you don't. Your knees will thank you.
Click to expand...
I'll keep this in mind. :) and yes, I normally have knee pain immediately following the reg squat workout for a good day or two...but this time, no pain!
 
Workout: Back
- Close neutral lat pulldowns- 90lbs, 4x15
- One arm DB rows- 30lbs, 4x10
- Seated rows- 90lbs, 4x15
- Behind the neck pulldowns- 60lbs, 4x20

Followed by HIIT cardio, 30min
 
Today was an off day, did 30min fasted cardio before class this morning

Man, gotta love Extra dessert delights gum. I got the mint chocolate flavored, that's my favorite ice cream. The gum tastes like it so it satisfies my sweet tooth a little.

Feeling light as hell, and looking much tighter all over, especially my midsection. I'll probably weigh tomorrow morning or Friday...a few days ago I was 200 on the dot, making for a 9lb loss in less than a week.

I miss my var!! Found a source I'm happy with, got a taste of it before my coach insisted I drop it for now...I really see some intense changes happening here soon and especially down the road. Exciting :)
 
psizzle_8 said:
Today was an off day, did 30min fasted cardio before class this morning

Man, gotta love Extra dessert delights gum. I got the mint chocolate flavored, that's my favorite ice cream. The gum tastes like it so it satisfies my sweet tooth a little.

Feeling light as hell, and looking much tighter all over, especially my midsection. I'll probably weigh tomorrow morning or Friday...a few days ago I was 200 on the dot, making for a 9lb loss in less than a week.

I miss my var!! Found a source I'm happy with, got a taste of it before my coach insisted I drop it for now...I really see some intense changes happening here soon and especially down the road. Exciting :)
Click to expand...

The dessert delights gum is awesome! I use that regularly through my fasts and when dieting to curb appetite and cravings. The best IMO are the orange cream, sherbert, and mint chocolate. Root beer float is decent too
 
Workout: Shoulders
- Cable side lateral raise- 10lbs, 3x20
- Standing DB side lateral raise- 15lbs, 4x12
- DB shoulder press- 25lbs, 3x10 then cut weight in half after last set and did a burn out set till failure
- Bent over DB lateral raise- 10lbs, 4x15

Followed by 30min HIIT cardio

Counting the days til my cheat meal next week lol
 
Fasted morning cardio, 30min

Workout: Legs B
- Lying hamstring curls- 60lbs, 4x20
- Romanian deadlifts- 95lbs, 4x15
- Seated adductor machine- 50lbs, 3x20
^superset: Seated abductor machine- 60lbs, 3x20
- Walking lunges- 4x15 per leg
^superset: DB plie squats- 25lbs, 4x20

Today is the first day so far I've experienced the effects of the extremely low carbs (only getting maybe 20g per day)...it's also the one week mark. Very pleased with the results though. As I said last time, counting down til I can have a cheat lol
 
RickRock13 said:
Keep up the great work. Sounds like you are staying on track well. Very nice!
Click to expand...
Oh absolutely. I'm in the right mindset, no cheating at all. Only time I 'cheat' is when I have a little extra peanut butter lol other than that I'm following the plan to a T.
 
psizzle_8 said:
Oh absolutely. I'm in the right mindset, no cheating at all. Only time I 'cheat' is when I have a little extra peanut butter lol other than that I'm following the plan to a T.
Click to expand...


I have a cheat "hour" tomorrow. its killing me. Almost zero carb like you. I have been counting minutes. I'm practically drooling.
 
burnthiscorpse said:
I have a cheat "hour" tomorrow. its killing me. Almost zero carb like you. I have been counting minutes. I'm practically drooling.
Click to expand...

I have one of those cheat hours every now and then too. My problem is my appetite though. That cheat hour usually ends up being around 4-5k cals alone not to mention the other food I ate during the day...lol
 
RickRock13 said:
I have one of those cheat hours every now and then too. My problem is my appetite though. That cheat hour usually ends up being around 4-5k cals alone not to mention the other food I ate during the day...lol
Click to expand...

I'm just having some (home made breaded) chicken and shrimp pan fried at low temp in grapeseed oil (so it doesn't smoke).
Then for dessert I'm splitting a box of white chocolate covered oreos with my son and a pint of vanilla ice cream.
 
Mannnnnn mine is already planned! I'll be in Vegas, so I'm gonna get a big ass cheeseburger from the Hooters hotel (not a big burger person, but I had the best burger ever there a few years back) followed by a piece of their cheap frozen chocolate cake. YES!

And knowing me I'll probably have to have a few of my Reese's eggs too.

QUESTION!!!! Anyone flown recently? Can I bring my meals in Tupperware as my carry on?
 
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