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Sarge's Lifting Chronicles 2006-2007

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
I told ya it wouldnt last.......you dont have the frame for 250......i dont have the frame for 150 either, but thats besides the point....lol
Click to expand...
DON'T BE HATING...START PARTICIPATING!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
wtf kind of comment is that?

ok... when I get to 250 with abs I'll let you know how my frame likes it bro.

I'm veering from my ultimate goal for only 5 weeks... 250 isn't far off.

okthxbye
Click to expand...


Players Gonna Play. Haters gonna hate. Ballers gonna ball.

and Bulkers gonna bulk.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm taking my ball and going home.....lol...sarge knows I'm fooling around...it's all good......I just think he looks better about 220...........but who the hell asked for my .02ml.....good luck bro
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
I'm taking my ball and going home.....lol...sarge knows I'm fooling around...it's all good......I just think he looks better about 220...........but who the hell asked for my .02ml.....good luck bro
Click to expand...
lol.

I can appreciate that, bro.

We'll see what lean: 230, 240, 250 look like too :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
wtf kind of comment is that?

ok... when I get to 250 with abs I'll let you know how my frame likes it bro.

I'm veering from my ultimate goal for only 5 weeks... 250 isn't far off.

okthxbye
Click to expand...


FACE IT SARGE. You don't have the frame for 250.

I'm thinking 275.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian on 10-Jan-2007 said:
jkurz, can you try to confine your insecurities/neuroses to your own journal?
Click to expand...
...

I've said this before, but consider throwing in some HIIT in addition to/place of the steady-state cardio. According to CCJ, it's a fat loss "revolution", at least for overweight Australian women. :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yes, HIIT on the Arch trainer will be my friend :heart:

sprinting HIIT outside helped me get to <13% last time.... too bad it's dead of winter, salt, sand, snow... nasty.

Maybe if i strap on some cleats? lol...naaaa.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Yes, HIIT on the Arch trainer will be my friend :heart:

sprinting HIIT outside helped me get to <13% last time.... too bad it's dead of winter, salt, sand, snow... nasty.

Maybe if i strap on some cleats? lol...naaaa.
Click to expand...


I dunno outdoor freezing cold cardio makes me feel like rocky :rolleyes: :)

There's just something about the hoodie and the beanie and seeing your breathe and everyone who can barely walk into and out of their car/home looking at you like you're crazy... and plus after about two minutes u don't even feel it.

Good stuff bro.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I may end up doing it actually that way I don't have to drive to the gym some days just for cardio.

I guess I'll have to "Rocky it up" :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sgt: Its on big boy.

Goals for me:
215 LEAN @ 10%BF

Right Now
210 Bloated @ about 12-15%

Plan of Action:
1. Im going to be throwing cardio in From now untill the Arnold. 2x week Max.
2. Will cut Carbs out Late Night. Reguardless of Cheat night or not.
3. Watch my Peanutbutter Servings
4. Always Remember Muscle Burns More Cals, so size is still most important.
5. Start trash talkin Sgt, so he trash talks back so We can bust our Asses LOL
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:evil:

It's on.

...after i get my BF tested, i wanna know what i'm dealing with.
Click to expand...

Ok cool, since you are going in with exact BF, i will caliper mine tonight. Also will take pics too.

This is gonna be fun bro! See you on the shredded side =]
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

this contest is great hahaha!!! i will thoroughly enjoy this. are we making odds?? you guys both need to take before and after pics. maybe even start a new thread????
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ok, take a deep breath JP... calm down, lol.

It's more like a parnernship for a less bloated Arnold group, lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
I dunno outdoor freezing cold cardio makes me feel like rocky :rolleyes: :)

There's just something about the hoodie and the beanie and seeing your breathe and everyone who can barely walk into and out of their car/home looking at you like you're crazy... and plus after about two minutes u don't even feel it.

Good stuff bro.
Click to expand...
Goin out in the cold doesn't bother me, it's trying to run in the snow that's hard. Slip sliding awayayayayay.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

5 week cut :)

Welcome!

Starts today. I'm fucking ravenous right now (back from the gym)... gotta cook my chicken first though. then eat a sweet 'tato with it... may double up on the quantity, lol... gotta ease into it.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
ok, take a deep breath JP... calm down, lol.

It's more like a parnernship for a less bloated Arnold group, lol
Click to expand...
sorry...lol i got caught up in the moment!!! both you guys will do great!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
5 week cut :)

Welcome!

Starts today. I'm fucking ravenous right now (back from the gym)... gotta cook my chicken first though. then eat a sweet 'tato with it... may double up on the quantity, lol... gotta ease into it.
Click to expand...
SWEET!!! you have pre pics, and stats ?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'd rather do sprints outside than be chained to a treadmill for 40 minutes.

lol, it's cool JP... it happens to the best of us. Gotta stay classy.

No digi pics yet, stats waiting on PT appt (they're going to call me back at some point today to let me know hopefully). Pics I want to do on the same night BF testing if possible though.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 10 Day 5
Wed- HHD
1.24.2007
7:46pm-8:44pm
(damn, i was there later than i thought... no wonder i almost nawed my arm off)

Front squats: barx8, 95x8, 115x8, 135x8 ... felt good! :)

Lunges: Bwx8, +50x3x8

Farmers: 105's, 110's, 115's for 30 paces each

Hammer curls
Decline tris: 25's x8, 30'sx8, 40'sx4 lol... these are fun and hard.
decline abs: 35x8
DB shrugs: 105'sx2x8, 115x10
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
day 6 and 7

today and tomorrow
Click to expand...
you should try and make these low carb days...keep it to under 50g. i noticed when doing these on non lifting days i'm alot less bloated
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Whats up Sgt?

I went to take pics yetserday and couldnt find my MemoryCard for the cam (which could be bad since i got some naught pics on there lol)

So when i hunt that down, ill take my BF just like you and get them pics up.

JP, yea this is more for a shredded arnold crew lol...gotta looooook goood at the arnold baby.

Sgt: also loved how u were gonna double up the quantity to ease into things, smart man, i made sure to have a nice BIG clean meal yesterday =] 5 chicken breast (medium sized) with rice a roni (i know the rice, but fuck it I HAD 5 chicken breast!)

Its on Sgt. Heres the Deal,
If i dont hit my 215 @ 10% BF I have to buy the first round...and vice versa!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
Whats up Sgt?

I went to take pics yetserday and couldnt find my MemoryCard for the cam (which could be bad since i got some naught pics on there lol)

So when i hunt that down, ill take my BF just like you and get them pics up.

JP, yea this is more for a shredded arnold crew lol...gotta looooook goood at the arnold baby.

Sgt: also loved how u were gonna double up the quantity to ease into things, smart man, i made sure to have a nice BIG clean meal yesterday =] 5 chicken breast (medium sized) with rice a roni (i know the rice, but fuck it I HAD 5 chicken breast!)

Its on Sgt. Heres the Deal,
If i dont hit my 215 @ 10% BF I have to buy the first round...and vice versa!
Click to expand...
i'm sure you and sarge are gonna look ripped!! work hard!!! and have a round for me when you get there!!! :beer:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

That's alot of chicken bor! lol...nice job! hahaha, nekkid pics... u better find that card!

Sounds like a plan.

I don't have a digit goal though... my deal is, if I cheat like before (aka enough beer and mcD's to kill a small horse) I have to shave my head.

That's incentive enough for me to be super clean for the 5 weeks.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
I don't have a digit goal though... my deal is, if I cheat like before (aka enough beer and mcD's to kill a small horse) I have to shave my head.

That's incentive enough for me to be super clean for the 5 weeks.
Click to expand...

Ill make sure to hold you to that :evil: :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

How about the loser has to do stretching with FFQuads. :worried: I KNOW Sarge won't cheat that way.

Seriously though... best of luck everybody. It will probably be good for everybody... Nothing made me miss bulking like reading this thread the last couple of weeks.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Total: 3088
Fat: 114 1028 34%
Sat: 41 370 12%
Poly: 22 197 7%
Mono: 38 341 11%
Carbs: 152 533 18%
Fiber: 19 0 0%
Protein: 357 1428 48%
Alcohol: 0 0 0%

That's better.

Finally meal will be 12oz whole milk, 70grams of my Vanilla custom (53grams Protein), trying ANPB again... haven't had it in months. If my body hates it again. Blah, no more peanuts for me.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i'm so hungry, LOL....

yeah i need another meal to meet my requirments. Period.

My goal range is: 2760-3450 calories

*I'll be editing that post now cuz i customized a few foods and didn't eat exactly what i had planned... salad and blue cheese dressing... large chicken breast, and then later when i decide what i'm eating next*
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I 'd love to join you guys, but I'm not in a cutting mode right now.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'll have my 'before' pics/measurements/bodyweight posted by the weekend.

Anyone think this warrants its own thread? Maybe just for weekly pic updates or something?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It's ok HiD, maybe next time :)

Guinness, I don't plan on updating pics weekly. If the others do... more power to ya, i spend enough time dickin' around online... trying to limit myself currently.

E4D: It's a training forum is it not? ... ignore my diet, training will still progress :evil: :p
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Another day off today

meal1: 1 cup oats cooked, then added ~4oz milk, 53grams pro. powder, cinnamon.

meal2: 1 large chicken breast and large sweet potato

TBD:
meal3: chicken and brocolli
meal4:
meal5: eggs or beef and veggies
meal6: Protein powder in 12oz milk and 8 oz H20. 2-3tblspn of ANPB (after months without it my body took it well)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
E4D: It's a training forum is it not? ... ignore my diet, training will still progress :evil: :p
Click to expand...

lol, truth be told i could use a little recomp too. ahh what am i saying?! im going out for pancakes , corn beef hash and the works. ill order extra for all the cutters up in here. :chomp:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

meal6: Protein powder in 12oz milk and 8 oz H20. 2-3tblspn of ANPB (after months without it my body took it well)

I normally would suggest keeping those two meals separate.... esp that late in the day
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

why?

Pro and Fat.

Fits into macros...

Not many carbs in the milk comparatively speaking.

Previously i would have filled the whole shaker bottled up with milk (~22oz).
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
why?

Pro and Fat.

Fits into macros...

Not many carbs in the milk comparatively speaking.

Previously i would have filled the whole shaker bottled up with milk (~22oz).
Click to expand...
b/c i want you to get out of the habit of having carbs before bed for one,

good that you cut the milk in half, id like to see you just use water for that meal with a fat, last meal of the day

i dont care what fits into macros :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol

it's healthy, clean, and fits into macros DAMNIT! That's gotta mean something :evil:

yeah I'll use less milk for sure eventually... 4oz makes a HUGE difference in the taste of the powder, so i'll use just a little bit... in plain water, I will avoid at all costs.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

:)

Also m8 if its Whey you are taking try ON Tropical Punch taste is great with water, the contents is pretty good to.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
lol

it's healthy, clean, and fits into macros DAMNIT! That's gotta mean something :evil:

yeah I'll use less milk for sure eventually... 4oz makes a HUGE difference in the taste of the powder, so i'll use just a little bit... in plain water, I will avoid at all costs.
Click to expand...
LOL you're hilarious :FRlol:
Looks like you need a new protein powder then :D :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nope. My powder has better ingredients than you can dream of :D

A better nutrient profile than your Mom's beef stew with the kitchen sink... sans sodium.

lol

I don't like buying commercial grade powder if I don't have to Crossy. Unless you know exactly what's in it and the purity of it. Haven 't used ON in 6+ months...maybe a year. I will go back to that eventually I'm sure, my custom mixes are getting pricey :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Nope. My powder has better ingredients than you can dream of :D

A better nutrient profile than your Mom's beef stew with the kitchen sink... sans sodium.

lol
Click to expand...
Are you talking to me?? I didn't ask about your protein nutrient profile, I asked about the milk. Being stubborn wont help me help you get a 6 pack btw... :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:FRlol:

We should be PMing... this is getting out of hand in my log :lmao:
Click to expand...
I see how it is, Ill trust my log will no longer contain such chit chat either.
My last comment today ... your fit day has 2 different types of milk listed, skim & cows. The cows fat content too high to be adding more fat to via PB it IMO.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sorry u took it that way.

Check yesterdays Fitday, it's got the milk i used in there...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Sorry u took it that way.

Check yesterdays Fitday, it's got the milk i used in there...
Click to expand...
Sorry nothin' You know me better than that, Im phuckin with you. That's what I thought, see my last comment about fat content BTW.
Last post for real cuz I gotta get to work!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You wish u were "phuckin'" with me ;)

:velvett: :evil: :D


Chicken, olive oil (1.5tb), brocolli (1cup), dash of sea salt... I need diet soda bad... i need no calories fillingness.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
You wish u were "phuckin'" with me ;) :velvett: :evil: :D
Chicken, olive oil (1.5tb), brocolli (1cup), dash of sea salt... I need diet soda bad... i need no calories fillingness.
Click to expand...
gotta keep up the traffic for our fans lol

I havent told you lately, I am very proud of you! Have a great weekend! :kiss:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
gotta keep up the traffic for our fans lol

I havent told you lately, I am very proud of you! Have a great weekend! :kiss:
Click to expand...
yup!

:) Thank you. You're a sweet:heart:

I hope you eat some good food for me :Chef:

Yesterday:

Total: 2663
Fat: 83 749 29%
Sat: 34 310 12%
Poly: 8 68 3%
Mono: 31 280 11%
Carbs: 151 533 21%
Fiber: 17 0 0%
Protein: 319 1276 50%
Alcohol: 0 0 0%

I almost fell asleep at 8 or 9pm last night. Gotta be from the low carbs.

Big single on bench today... gotta eat up now and go to the gym in a bit.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 11 Day 1 - Day 4 of cutting diet
1.27.2007
Saturday

single week, next week, 5 rep top set

CGBP: Barx10, 115x5, 145x5, 170x5, 190x1, 225x2 PR!, 185x5, 185x5
*Had a spotter and a lift off... quality 2 reps, no help, all me... go me.

Dips: BWx5, BW+15x5, BW+15x5

Decline Abs: BW+30x8 (3 sets)

GM's: Barx12, x12

...some random band work.

12:05-12:45
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Way to fuck up your big single...









...by doing a double with it. Nice job, especially given that you knocked about 1500 calories/day off your diet in the past couple of days.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

The lift off was key. It was nice not having to re-adjust my back like usual.

Thanks. I'm very pleased with it! Yeah, i've gotten the idea out of my head that PR's are found in Cookies and sandwiches... for 5 weeks it's mind over matter. Thermo's and CEE do help ;)

Today I've had more carbs already than the past few days.

Those were off low carb days though. Looking forward to a nice pulling session tomorrow. My back feels out of alignment so i'll have to do some self cracking on my roller.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

nice pressin sarge!. is this the first time you've really pushed these? you should see a nice carry-over to your normal grip bench.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks Enigma. Nope.

I've been Close Grip Bench Pressing for a good while now... since back in Sept. I think.

It's all I do... I've been pushing CGBP since then, the alternating (3 week) rep scheme works great for me.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

1.27.07 - Saturday - Macros

Total: 3549
Fat: 96 865 25%
Sat: 43 383 11%
Poly: 13 113 3%
Mono: 30 269 8%
Carbs: 313 1171 34%
Fiber: 20 0 0%
Protein: 352 1410 41%
Alcohol: 0 0 0%


100% clean minus 52 grams of sugar from a Monster energy drink.


Today is back day, bent over rows... here I go again :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
The lift off was key. It was nice not having to re-adjust my back like usual.

Thanks. I'm very pleased with it! Yeah, i've gotten the idea out of my head that PR's are found in Cookies and sandwiches... for 5 weeks it's mind over matter. Thermo's and CEE do help ;)

Today I've had more carbs already than the past few days.

Those were off low carb days though. Looking forward to a nice pulling session tomorrow. My back feels out of alignment so i'll have to do some self cracking on my roller.
Click to expand...
Music to my ears. NICE JOB ON THE 225 X 2!!!!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Music to my ears. NICE JOB ON THE 225 X 2!!!!!
Click to expand...
:)

Thank you! :rose:


WEEK 11 DAY 2
1.28.2007
Sunday
1:00pm-1:50pm

G.P. Row: 95x8, 135x5, 155x5, 185x5, 205x5, 225x3*
*PR! BUT... it was as sloopy as Aunt Jo's sloppy joe sammichs, lol... so i'll go with 210 and work my way up next week.

Cable Low Row: 100x10, 140x8, 180x8, 200x8

Lat Pull Down: 120x8, 150x8, 200x8

very specific rehab work..
S.A. Pull down: 40x8, 40x8

Back stretching through the whole workout.

10 minutes on Arch Trainer


Random gym conversation - Networking:

This guy came up to me while I was inbetween sets, pacing. He's seen me around that gym since I was 15 and working there at ~140lbs. He went on to say how he still remember me just being a skinny kid, ect.. and asked how much weight i've put on over the past 2 years. I just threw out a number "20lbs ... i bulked up got fat, leaned out, ect.. blah blah." Told him how I learned how to eat. Every meal is Thanksgiving I said. lol, he liked that idea.

Well we got to chatting about what i'm doing with school and for work now. And he goes "Yup you gotta decide if you want to make money or be happy" That's it, in a nutshell. That's the point I'm at right now, deciding if I want to make money or be happy doing something I'm passionate about.

Went on to talk about how a gym has such a diverse community of people from all walks of life and is basically a great place to network (Doctors, Lawyers, Teachers, The trash man, all sorts). He met his mentor there and that's how he's gotten on the carrear path that he's taken.

I'd say it was only a couple minute conversation but it got me thinking...

I'm going to start taking out my iPod more and socialize, it's all about timing and this guy talked to me at the right point in time. Perfect timing actually.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Program Review & Slight update

Day1:
CGBP
Week1 – 4x5, x8
Week2 – 4x5, x3
Week3 – 4x5, x1
Dips: 3x8
Decline Weighted Abs: 3x8

Day2:
GP Row: 4x5, x3
Cable Low Row: 3x8
Lat Pull Down: 3x8
DB Shrugs 3x15
Other miscellaneous back rehab movements

Day3: Off

Day4:
BTN Push Press: 4x5, x3
DB OHP: 3x8
CGBP 3x8
DB Side 2x8
DB Rear Mod 3x8
Decline Weighted Abs 3x8


Day5:
Front Squats: 3x8 or 10 (will be adding weight again)
Lunges 3x8
Farmers walks 3x30
Hammer Curls
Tricep Complex

Day6: off
Day7: off

In 3 weeks Review again. If my back is ok with the GP Rows and Squats weekly Add in another Squat day. After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again.

Please don't reply and quote this whole damn thing, lol.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.
Click to expand...
???
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sunday's Macros:

Total: 3426
Fat: 111 1000 30%
Sat: 51 458 14%
Poly: 10 86 3%
Mono: 38 338 10%
Carbs: 294 1097 33%
Fiber: 20 0 0%
Protein: 313 1250 37%
Alcohol: 0 0 0%

2 day's (7 days of pure clean eating) until I can have an approved (Bunny Stamp) reward meal. I'm already having cravings like a prego woman :rolleyes:

Reese's cups, roni' deep dish pizza, beer, meatloaf, mashed potatoes, ... ok, well that's enough of that.

Those steak, egg, pepper, cheese super huge subs I used to get a lunch a few times a week would be nice too :chomp:

Maybe I'll be a sumo wrestler next year, LOL.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Sunday's Macros:

Total: 3426
Fat: 111 1000 30%
Sat: 51 458 14%
Poly: 10 86 3%
Mono: 38 338 10%
Carbs: 294 1097 33%
Fiber: 20 0 0%
Protein: 313 1250 37%
Alcohol: 0 0 0%

2 day's (7 days of pure clean eating) until I can have an approved (Bunny Stamp) reward meal. I'm already having cravings like a prego woman :rolleyes:

Reese's cups, roni' deep dish pizza, beer, meatloaf, mashed potatoes, ... ok, well that's enough of that.

Those steak, egg, pepper, cheese super huge subs I used to get a lunch a few times a week would be nice too :chomp:

Maybe I'll be a sumo wrestler next year, LOL.
Click to expand...

you're killing me with the list of banned foods.

stopit. :(
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Program Review & Slight update

Day1:
CGBP
Week1 – 4x5, x8
Week2 – 4x5, x3
Week3 – 4x5, x1
Dips: 3x8
Decline Weighted Abs: 3x8

Day2:
GP Row: 4x5, x3
Cable Low Row: 3x8
Lat Pull Down: 3x8
DB Shrugs 3x15
Other miscellaneous back rehab movements

Day3: Off

Day4:
BTN Push Press: 4x5, x3
DB OHP: 3x8
CGBP 3x8
DB Side 2x8
DB Rear Mod 3x8
Decline Weighted Abs 3x8


Day5:
Front Squats: 3x8 or 10 (will be adding weight again)
Lunges 3x8
Farmers walks 3x30
Hammer Curls
Tricep Complex

Day6: off
Day7: off

In 3 weeks Review again. If my back is ok with the GP Rows and Squats weekly Add in another Squat day. After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again.

Please don't reply and quote this whole damn thing, lol.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.
Click to expand...


Why? hee hee :) what is the Prac.Prog.?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
If my back is ok with the GP Rows and Squats weekly Add in another Squat day. Yes, Prac. Prog will tell you to squat 2 0r 3 times a week depending on goals, etc.

After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again. Deadlifts would be much better IMO.

Please don't reply and quote this whole damn thing, lol. I will do what I want when I want.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.

Here's the thing - you just need to buy it cause it will overhaul your current mindset. It will explain all the how and why - it address' hypertrophy - but most importantly he explains all the details about the "why" before he goes into how to determine how you should train. It is not an anti BB book at all, but it is a very pro on the snatch, clean, jerk, squat, press, bench, deadlift, chins/pull ups. I bet it will be a bible of sorts for those serious about being powerful (strength+speed=power according to the said bible)
Click to expand...



Al420
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
5 week cut :)

Welcome!

Starts today. I'm fucking ravenous right now (back from the gym)... gotta cook my chicken first though. then eat a sweet 'tato with it... may double up on the quantity, lol... gotta ease into it.
Click to expand...


What did you caliper @ Sarge? I lost 7lbs on my trip to NYC... water is my friend.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL Thanks for the input. I'm not going to do Deadlifts and injure myself right now again.... cuz as soon as I was feeling good I tried them last time and got fucked up. I'd rather reintroduce more squating days if i can than dead.... we'll see how it goes.

al420 said:
What did you caliper @ Sarge? I lost 7lbs on my trip to NYC... water is my friend.
Click to expand...
the PT's at my gym are worthless... waiting to be called back from another PT because one of them was going to use a scale with electronic BF test thing bulit in... i might call up another gym in the area and see if they have someone available. I've lost a good amount of bloat already. I wish i had taken tape measurements before i started to diet.

CK: Enigma4Dub answered ur question 3 posts up from your post. It's a book.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Sunday's Macros:

Total: 3426
Fat: 111 1000 30%
Sat: 51 458 14%
Poly: 10 86 3%
Mono: 38 338 10%
Carbs: 294 1097 33%
Fiber: 20 0 0%
Protein: 313 1250 37%
Alcohol: 0 0 0%

2 day's (7 days of pure clean eating) until I can have an approved (Bunny Stamp) reward meal. I'm already having cravings like a prego woman :rolleyes:

Reese's cups, roni' deep dish pizza, beer, meatloaf, mashed potatoes, ... ok, well that's enough of that.

Those steak, egg, pepper, cheese super huge subs I used to get a lunch a few times a week would be nice too :chomp:

Maybe I'll be a sumo wrestler next year, LOL.
Click to expand...
i watched something on mtv yesterday called true life i'm a sumo wrestler...hahaha. this kid had some huge ass titties sarge...don't think you want to go that route!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

the-short-one said:
you're killing me with the list of banned foods.
stopit. :(
Click to expand...
<--- BANNED! :(

I keep telling myself it's not worth the after effects of eating like that... yet.

I'm going to hold out as long as I can, probably this weekend. lol.

Superbowl :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah man everything u see that you want just put it on your Super Bowl mental pig out list. Hope u had a good weekend bro, stay focused.

You also might want to call a couple local universities see if they do the water dunk.

-Kab
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm making a reward meal grocery list :evil: :)

Thanks man, likewise. Even though I got plenty of sleep I feel like I could sleep for a few days :rolleyes:

Water dunk?! In 5* Weather?! I'm no polar bear :-p
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ya know what a good reward meal is....an everything bagel with creamcheese...2 of them! :) i keep telling myself that is what i want everytime i cheat but i keep forgetting to get it!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

First of all congrats on eating clean for one whole week. I KNOW it's been tough, esp with some good cooking going on over there...

For fear of feeling like complete CRAP for 3 days (... that's about how long it will take for eveything to kinda get back to normal after eating like you've been in hiberation) I think you need to enjoy your meal but by no means think of it as a day you can eat like 'as a$$hole' all day. You will regret it. Your face, hands feet will swell, think Chili's X 10 ... now you feel me? lol :D :jarswim: Need i say fawk You chili'ssssssssssssssssssss to get you to remember how miserable you felt?

With that said I think you need to revise the list a lil bit :)
And if you havent already, tape yourself ! Pics & taped meas. always before you start... get em done :D
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

LMAO! Chillis!! HAHAHAH, damn right... i'll have to keep that in mind. That was so painful... but good :evil:

It'll be 7 days tomorrow... gotta make it through today like a champ.

:rolleyes: Yeah... fuckin' a. I was waiting to get calipered but those fucks suck at life.

Tape measurements and pics tonight to keep track. Plus the bloat i've lost already is probably mostly water, so the progress from here will be fat hopefully.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
LMAO! Chillis!! HAHAHAH, damn right... i'll have to keep that in mind. That was so painful... but good :evil:

It'll be 7 days tomorrow... gotta make it through today like a champ.

:rolleyes: Yeah... fuckin' a. I was waiting to get calipered but those fucks suck at life.

Tape measurements and pics tonight to keep track. Plus the bloat i've lost already is probably mostly water, so the progress from here will be fat hopefully.
Click to expand...
lol @ bold ^
Pics & tape til you can get in :) Stay strong you're doing so good. I am thinking this...
(1) You can enjoy yourself if you can make it to the superbowl (for the duration of the game type thing, 3-5 hours so that would be like 2 meal overlap enjoyment etc), OR
(2) you can have two cheat meals, one tonight and one on superbowl sunday... moderate meals not like 12 pack, bag of reeses, 2 supersize meals, choc shake etc...

either would be ok
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

:)

Ok... I'm going to try and stick it out til' superbowl. I'm doing ok now, i'll have more food fits i'm sure ;)

*Bunny* said:
Stay strong you're doing so good.
Click to expand...
^^^
That means a lot. Thank you *B_Bunny* :heart: :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:)

Ok... I'm going to try and stick it out til' superbowl. I'm doing ok now, i'll have more food fits i'm sure ;)


^^^
That means a lot. Thank you *B_Bunny* :heart: :heart:
Click to expand...
let me know when you do and what they are for etc.. may have some friends with some tricks to help :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I feel like all of us stupid enough to be cutting in the middle of winter are going to unleash an absolute war on the super bowl spread. It's only Monday and everyone's looking forward to it. This could be dangerous :goatslaye
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
AL Thanks for the input. I'm not going to do Deadlifts and injure myself right now again.... cuz as soon as I was feeling good I tried them last time and got fucked up. I'd rather reintroduce more squating days if i can than dead.... we'll see how it goes.
Click to expand...

Then don;t deadlift. I agree.

What about Power Cleans or Snatches?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Here was the original plan...

Add one thing in at a time (ride it out for a few weeks), then consider adding back in another compound lift if my back is handling it well.

I miss Cleaning. I still have yet to snatch, I've tried snatch grip deads (though are rough), that's about it with that grip... OH would get interesting, lol.

In 3-4 weeks having been G.P. Rowing that whole time (knock on wood) and squatting ... up to 2x week hopefully by then i'll review my schedule again.

I KNOW i'm missing out and it pisses me off. But i'd much rather be glad that i'm healthy and injury free right now... "this too shall pass" :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
I feel like all of us stupid enough to be cutting in the middle of winter are going to unleash an absolute war on the super bowl spread. It's only Monday and everyone's looking forward to it. This could be dangerous :goatslaye
Click to expand...
lol @ the use of use the :goatslaye smiley.

sarge, I think your plan looks pretty reasonable and that being conservative/patient is the way to go. If the GP rowing goes well, a second pulling session (cleans or more rows at this point) seems appropriate, maybe after squats.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Jeez Sarge, nearly 2000 posts and 100 pages in this thread already!

What happened to your back? I read back 2 pages, but it's mainly cutting talk. Why haven't you bought Prac Prog?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I guess you could say I have a following.

I've noticed after an update post, I can get anywhere's to around 50 views within 10 minutes sometimes. It's crazy. I wonder who the lurkers are sometimes :nerd:

My back... I developed Lordosis (Reference: http://en.wikipedia.org/wiki/Lordosis ) from the 5x5 as it is layed out by Bill starr's intermediate version without doing proper ab strengthening. So with all the lower back strength I gained from squats, rows, and deads.... my abs were left for dead. I didn't know at the time, nor realized how imporant ab strength was. I was doing rope crunches at the time... obviously that wasn't enough though.

It's so simple, I know now.. It's really comommon sense that i didn't open my eyes up to then that if you're going to strengthen the hell out of one specific muscle, you better do the same for that muscles antagonist ("opposing muscle group").

Haven't bought it yet due to other expenses. It's on my list of "get asap."
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cardio tonight... going to HIIT my 42" ass off :rolleyes:

After taking my measurements for reference I think I start my summer cutting...now.


Wow, I like looking big and powerful but damn... Lots of work to be done to look good nekkid.

224.0lbs tonight.... only got on the scale for reference. Won't get on again for 4-5 weeks.

I figure I have ~4 inches (maybe more :worried: ) around my whole "hate" handles and lower ab area I need to shed.

Train hard, eat like I did on my last cut (quality wise), and some HIIT... I should gain LBM and loose some BF at the same time again.

My body holds fat in the worst friggin' places... Not evenly distributed I assume from having way more fat cells in the estrogenic areas from when I was a little fatty as a kid.

ok here I go... putting it all out there...

Measurements:

224.0lbs @ 6:42pm on 1.29.2007 (2,000 calories in me so far)

39.5": Lower (biggest area around) abs/handles
38" waist
47.5" chest/lats meaure over nips
53" Delts - Delts
17.25" Neck
17" Bis/Tris
17" Calves (nice proportions there at the very least) For lean reference: I have a vein in the back of my calve.
13" L Forearm
13.25" R Forearm ... FINALLY they're evening out more, YAY!
26.5" Quad/Hamms
42" Ass... lmao. :mommakin:
 
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