Evo's Journal (comments here)

[EvoLuTioN]

Ok i just figured out that if i put a link to this on my journal people can post without cluttering it up. in case you look here first Evolutions journal (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000030) but dont reply there please.

Thanks, Evo

[William Ustav]

... ... ... hmm. I'm sick. No vitamin C helped me... lol.

[ironhorse]

Evo,
Good luck on your cut. You are dedicated so you should nt have a problem. Where are you starting BF wise and where are you trying to get to?
A ?? about the flyes in your journal. You are doing machine flyes at 190# wow! I am about your size maybe a little larger than your first stats and I'm only doing 60# on a flye. How did you work up to 190?

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by ironhorse:
Evo,
Good luck on your cut.
Thanks

You are dedicated so you should nt have a problem.
Until the last few weeks ive been eating clean even on my bulk so i think ill do ok.

Where are you starting BF wise and where are you trying to get to?
I dont have calipers but i would guess somewhere in the 15 to 20% range.

A ?? about the flyes in your journal. You are doing machine flyes at 190# wow! I am about your size maybe a little larger than your first stats and I'm only doing 60# on a flye. How did you work up to 190?
Well i started at 60 lbs a few months ago

This might be long but here is my basic transition for most exercises. Since this is about flyes i'll use that for the example.

Week 1 50 x 10, 60 x 8, 70 x 6
week 2 60 x 10, 70 x 6, 80 x 4
week 3 60 x 10, 70 x 8, 80 x 6
week 4 70 x 10, 80 x 5, 90 x 3
week 5 70 x 10, 80 x 7, 90 x 5
week 6 70 x 10, 80 x 8, 90 x 6
week 7 80 x 10, 90 x 7, 100 x 4
week 8 80 x 10, 90 x 8, 100 x 5
week 9 80 x 10, 90 x 8, 100 x 7

Ok the weights or reps are not exact, the point is a model to demonstrate what i do. Ok week 1 is adjusted to whatever weights you can do 10, 8, 6 reps. The next week (at least 5 days later) do 10 on the first set same as before, on set two push for an extra rep or two, same on set 3. When the last set gets to 6 or more ,go up next time. Take the weight you do on the second set to be the new first weight. Then work the same way on those weights until you get the last weight up to 6 (ideal would be 10, 8, and 6) then do the same thing again, set one becomes old weight of set 2, set 2 is old weight of set 3 and set 3 is a new higher weight than before. Hope that makes sense. Another thing is your flyes become better as you work your whole chest so dont forget to hit many angles in your chest routine. I'll post the link to my pic so you can see how small i am lol.

[/qb]<hr></blockquote>

[EvoLuTioN]

link to my pics newest ones are Nov 1st in here. i need to redo the ones i had at angelfire because they dont let you use them out of the site anymore so they dont show up here.

Evo's pics (http://y42.briefcase.yahoo.com/bc/bazzmasta/lst?.dir=/My+Folder&.done=http%3a//my.yahoo.com/p/d.html%3fv)

[ironhorse]

Evo,
Thanks for the flye example. From your pictures I estimate we are about the same size, wt and BF . Nice overall progress for 2 months. The increased defintion in your shoulders, chest and tri's is especially noticable. Your strength, evidenced by the increase in weights used is especially impressive.
From your example, I realize that I have a tendency to be satisfied with small weekly increases in weight; I will change that! A second mistake is that I have avoided squats in favor of leg presses. The posts on the board convinced me to add squats to leg day. I did and was sore for 3 days afterward but have made some good progress since.
I'd like to gain 4lbs more before my 1st cut so I hope you'll report on your progress so I can understand what to expect. Hang tough!

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by ironhorse:
Evo,
Thanks for the flye example. From your pictures I estimate we are about the same size, wt and BF . Nice overall progress for 2 months. The increased defintion in your shoulders, chest and tri's is especially noticable. Your strength, evidenced by the increase in weights used is especially impressive.
From your example, I realize that I have a tendency to be satisfied with small weekly increases in weight; I will change that! A second mistake is that I have avoided squats in favor of leg presses. The posts on the board convinced me to add squats to leg day. I did and was sore for 3 days afterward but have made some good progress since.
I'd like to gain 4lbs more before my 1st cut so I hope you'll report on your progress so I can understand what to expect. Hang tough!<hr></blockquote>

Thanks

The fly example should have included 5 lb increments (it was late what can i say)

So if it says 40 50 60 it should be more like 45 50 55 or whatever. I dont jump up 10 lbs every time just to the next dumbell (and not every time, i go up in reps first) but you get the idea either way.

My cut is going good i just stocked up on a bunch of good carbs at the store. I changed my workout to have another day off between day 1 and 2 (before they were back to back) to give more time for recovery due to the lower calorie intake.

Im very optomistic about my cut at this point graemlins/thumb.gif

[ironhorse]

Evo,
Just found the blue dashes at the end of your post. I like the wide grip pull up routine and am using it in back/tri/forearm day today!

[Dr. Pain]

[EvoLuTioN]

Thanks DP

Please look at these (http://briefcase.yahoo.com/bc/bazzmasta/lst?.dir=/My+Folder/Update2+Nov+1st&.order=&.view=l&.src=bc&.done=http%3a//my.yahoo.com/p/d.html%3fv) and let me know if my guess of 15% bodyfat is about right?

[EvoLuTioN]

Ok lets see ....

It was leg day last nite, quads are trashed today cant do a sissy squat and come back up graemlins/thumb.gif

Why so sore? well i made a conscious effort to go lower and lower on each rep of squats (i dont do the half *** ones but i went an inch or two lower than usual) I think this made the difference. If not it was that i paused at the bottom of each rep. They were supersetted (like last time) with machine hacks.

Nutrition well doing good, thinking i might even be able to eat more and still lose (and lose less muscle) Have to wait until week 3's weighing to see if im too low in calories or not. Otherwise im doing great!

Considering a cheat meal for newyears maybe a frozen pizza minus the crust?

Cant wait to meet my abs

[Dr. Pain]

[EvoLuTioN]

Thanks DP

I need to have my wife take pics again at the start of my cut (well close to it) or i guess i could do the mirror thing graemlins/bluelaugh.gif . Anyway im sure i've gained some fat, well i say sure locigally i think i may have not gained much if any since those pics. The reason for this is that i weighed 164 at the time of those pics and i weighed 163 when i started my cut. My measurements havent increased alot since the pics but an 1/16" here and there so i know i didnt loose muscle so i likely lost a little fat since then. I will take the 15-18% assesment, that isnt much different. would like to see 10% or less, maybe not on this particular cut but eventually anyway. At my size i hate to spend too much of my time cutting, but i do want to get a reasonable BF% and then bulk from there. Maintaining a lower BF% during future bulks (it didnt seem to go up so maybe at a lower % it will do the same) I plan to do mini-cuts to keep well below my "normal" percentage from now on.

(more later)

[johnnygoodtimes]

you kick *** bro...a true inspiration for novice bodybuilders such as myself.

peace and blessings my brother.

[EvoLuTioN]

Thanks Johnny

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by EvoLuTioN:
Ok i just figured out that if i put a link to this on my journal people can post without cluttering it up. in case you look here first Evolutions journal (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000030) but dont reply there please.

Thanks, Evo<hr></blockquote>

Just quoted that to get the link to the journal itself here....


Anyway i lifted Chest/Triceps/shoulders tonight

The workout was great and felt great, so far i have noticed NO loss of strength during my cut (One week tomorrow)

Im staying pretty low on carbs and plan to go even lower later on with a carb up day in there.

Tonight i was alone in the gym which was good because i couldnt stop staring at myself in the mirror graemlins/bluelaugh.gif Not that im vain but i can visibly see big changes since i started a few months ago and already i can see that im losing fat and looking better than ever in my life. So forgive me for my near "gym moronic" experience graemlins/bluelaugh.gif of staring at myself.

While i wasnt staring at myself i was having a helluva workout. I increased the weight on several exercises and tweaked some others so that i truly got to failure on all of the sets.

More later

Oh one more note, ever notice how when your bulking you cant wait to cut and when your cutting you cant wait to bulk?

[danceswithbarbell]

Keep it up, Evo your doin' great.

Cuttin's a ***** and like the real thing (*****es) it'll make a fine man outta' ya.

Only 11 weeks to go.

[mesomorphin']

Good luck on your cut! I'm watching your progress with interest as I try to shed some of my own extra bodyfat.

[EvoLuTioN]

Thanks guys,

I am doing fine so far no major cheats (had something bad one day thought i was loosing too fast to be mostly fat. But im aight now thanks to DP) Hope to be able to cut less than 12 weeks maybe 10 lol graemlins/bluelaugh.gif seriously i dont know how long i can stand not bulking.

[crash]

that is a very impressive journal. Keep up the good work

yo evolution, i wanna see pics man! images/icons/smile.gif

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by methix:
yo evolution, i wanna see pics man! images/icons/smile.gif <hr></blockquote>

To see the ones from Nov. click on the first blue "_" in my signature. More on the way i want pics for each week of my bulk to do something with after like an animation or something graemlins/thumb.gif

[ironhorse]

Evo,
I found a helpful addition to your wide grip pull up routine. after 2 weeks, I was not still not satisfied with my performance on the last part of the routine, the negative wide grip to failure. My back was fried and I was not able to hold tension for very long. After I did as many as possible, I selected a weight that is less than my body weight and did two double drop sets of negative wide grip pull downs to failure. Back was sore for 2 days afterward.

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by ironhorse:
Evo,
I found a helpful addition to your wide grip pull up routine. after 2 weeks, I was not still not satisfied with my performance on the last part of the routine, the negative wide grip to failure. My back was fried and I was not able to hold tension for very long. After I did as many as possible, I selected a weight that is less than my body weight and did two double drop sets of negative wide grip pull downs to failure. Back was sore for 2 days afterward.<hr></blockquote>

Cool tweak, very innovative graemlins/thumb.gif

Well today was a good day (except it was a day off so i dont lift tonight)

I may have found a lifting partner, younger but he recognizes gym morons and wants to learn how not to be one. I'll know soon if he is going to join the gym and lift with me (sounded promising tho)

Diet is fine, i have a story for icon about my average day (and krypto and anyone else who likes donuts or bakery goods)

Ok i work at a grocery store and i have to eat 2 of my meals there on breaks. My normal routine is to grab a can of tuna, walk down the back aisle turn and walk RIGHT PAST THE BAKERY! full of chocolate covered donuts, brownies, sticky buns and FOR GOD'S SAKE MOZZARELLA CHEESE STICKS (in the deli). So i stare at the chocolate donuts and go on by to produce where i get an apple or banana. Aint that a *****? But i can see in the mirror already that im losing fat and gaining definition so it makes it easier to not cheat.

[EvoLuTioN]

Well today was an odd day in the eating dept. i had nothing with more than 2g carbs so total i had about 10g before my workout. It was leg day so i figured i'd be trashed and it didnt work out that way the moderate fats i eat were used for energy just as the theory states you can train your body to do.

Im going to post my workout in the journal (non comment side). I dropped my weights in squat and went lower than parallel (by 6-8") because during my cut when im not likely to grow anyway i want to start going down to the floor (not quite but LOW).

Im also going to post an exercise i found for tib's that i've never seen mentioned but i really doubt i invented it (look in training for it soon)

[EvoLuTioN]

Added some current pics (http://briefcase.yahoo.com/bc/bazzmasta/lst?&.dir=/My+Folder&.src=bc&.view=l) to folder Update Jan 7. Sorry about the self-photography the next ones will be better just needed some "starting of my cut pics".

Looking at myself it looks like i've gained some mass in my rear delts since the last photos, of course in my back (best part), and trieps also.

Im pleased with my progress since my last pics, and now im ready to continue this cut and see what i've made.

Cut is going fine had two hamburgers today but didnt eat the bread. I was with a friend for lunch and figured it was better than skipping a meal.

Going to bed in like 4 minutes, i'll have to post that in my sleep log. Tomorrow trying to get in bed by 11:00.

Feel free to post comments here about the pics. Criticism is welcome negativity is not. Thank you

[EvoLuTioN]

Update on my possibly getting a training partner (that will show up, and train the way i do) He is supposed to go with me as a guest tonight so i should be able to convince him to join. It will be great to have a partner to lift with for a change.

(updated my pics again, see post above)

[ironhorse]

Great progress from your begining pics. can see a definite improvement in your arms, shoulders and back. Keep up the good work!

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by ironhorse:
Great progress from your begining pics. can see a definite improvement in your arms, shoulders and back. Keep up the good work!<hr></blockquote>

Thanks man, cant wait to see how it looks after my cut.

[EvoLuTioN]

Great news i now have a training partner graemlins/icon14.gif graemlins/icon14.gif graemlins/icon14.gif

Yesterday was Chest day and the first time we worked out together. He is close to the same strength as me (except for bench he kicks my ***, but my currnet program has no benching anyway ha) So it was a very productive workout. He stuck with me on the program im currently doing. It just helps to have someone to workout with, i havent been this sore in weeks. Its nice to know you can push out a few more reps with out worrying about dropping a DB on your head or anything. You also push yourself harder, esp when the person lifts about the same weights as you.


(Evo's Journal The Read Only part Click Here) (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000030)

[EvoLuTioN]

****it i think icon snuck into my house last night, cuz this morning when i woke up there was a huge box of donuts on the kitchen table that wasnt there when i went to bed. I couldnt resist i ate one graemlins/nonono2.gif

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by EvoLuTioN:
****it i think icon snuck into my house last night, cuz this morning when i woke up there was a huge box of donuts on the kitchen table that wasnt there when i went to bed. I couldnt resist i ate one graemlins/nonono2.gif <hr></blockquote>BAD EVO graemlins/twak.gif don't do it AGAIN graemlins/twak.gif and BAD ICON graemlins/twak.gif for putting them there....lol

Animal

[EvoLuTioN]

Ok i have a new partner and im fired up, this causes a dillema. I DONT WANT TO CUT RIGHT NOW, im fired up and want to bulk. Any comments suggestions, words of encouragement either way?

[TheAnimal]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by EvoLuTioN:
Ok i have a new partner and im fired up, this causes a dillema. I DONT WANT TO CUT RIGHT NOW, im fired up and want to bulk. Any comments suggestions, words of encouragement either way?<hr></blockquote>OK your fired up and ready to go??? SOUNDS like NO better time to cut to me. You don't really need that much motivation to eat like a pig, sleep like a sloth and train. BUT cutting takes drive and willpower. The fact you've got a training partner will take your mind off the cut for a while and you'l be 100% focused on training. I'd cut if you that psyched, as I said bulking IN MY OPINION is easy compared to cutting!!!

AND EVO put that donut DOWN graemlins/twak.gif

Animal