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  #1041  
Old 07-26-2010, 05:31 PM
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Quote:
Originally Posted by bigbear6708 View Post
some great compliments! I am stoked for you that you keep hitting great numbers during this cut! Does your body feel like you may stall? I know 2 years ago when i attempted my first ever "cut" as defined by bodybuilding, i eventually stalled on hitting great numbers close to 3 months in..sounds like you have a smart approach to it though.
Weight is slightly stalling, but an adjustment in macros should assist that.

Pushing strength is dropping for sure, but all else is going well.

It feels smart, thanks, it's been working so far.

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Originally Posted by HardCory View Post
Awesome that you're still going heavy as well.
Is there any other way?

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Originally Posted by HardCory View Post
GSP is a great person to be compared to in the physique department.
No doubt, I knew basically what he looked like, but of course, I looked him up after I got back from the pool. Pretty niced to be compared to him.

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Originally Posted by HardCory View Post
I've decided to clean bulk the remainder of this year and around Jan-Feb start a legit cut done the right way. Keep up the good work you're an inspiration.
Thanks, I can't tell you how much those kind words mean. They have the added benefit of helping drive me forward as well.

Can't wait to see what you do on your cut, you already looked lean in your wrestling picture, you will be shredded if you start to lean out more.

-------

Diet Update: - 16 weeks into diet

Bodyweight average last week: 182.4
Bodyweight average last week: 182.1

Non-workout
Previous macros: 2288 cal, 85 fat, 182 carb, 199 protein
New macros: 2164 cal, 84 fat, 155 carb, 197 protein

Including paraworkout - 2682 cal, 88 fat, 235 carb, 237 protein

This is a new milestone, I have never consumed less carbs than protein when INCLUDING my paraworkout nutrition in my daily totals. I hope this kicks the fat loss back in gear as I have experienced a slight stall this week.

-------

Back toasted from deadlifts, feels great.

Sunday - church, visiting with family friends for a birthday party, then I took my kids on a bike ride and to the playground. I knew I wouldn't be able to hit it up in the gym, so I pulled some park benches together and used the playground equipment to do tons of dips. Probably busted out about 12 sets.

Dips
12 sets, each one close to failure. My chest and triceps were pumped beyond belief.
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With God's help...Mens sana in corpore sano
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  #1042  
Old 07-27-2010, 11:48 AM
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Pull Day

Chin up
BW, +20, +40, 55, 70, 85x3 - PR
BW+30 x 12 - PR

Bent Row - strict
120 (plus 10) 190x5
150x15 - first 12 strict, last 3 loose form

DB Row
82x11

DB Curls
30x12, 8, 8, 8

Ab Wheel Rollouts
BWx20, 13, 9

Jump Rope
10 x 1 minute intervals

-------

Today is a refeed day and I plan on doing squats, however, last night, while my lower back was still toasted from deadlifts a few days ago and getting hammered during bent rows, I tweaked it simply while moving a 10lb plate onto my weight tree.

It doesn't feel well right now, I still am hoping to squat later, otherwise, all of this oatmeal will be pointless.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1043  
Old 07-27-2010, 05:05 PM
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Nice progress, and numbers to boot.

You are definitely on track to being where you want to be. Its amazing what consistency and hard work can do. That's why I love this site...Members on here such as yourself who are truly dedicated and bust it, day in and day out. I see enough lazy and unmotivated people everyday who whine and complain about their progress. ABC never lets me down because we get the job done!
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #1044  
Old 07-28-2010, 12:12 PM
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Originally Posted by misterjaydubyoo View Post
Nice progress, and numbers to boot.

You are definitely on track to being where you want to be. Its amazing what consistency and hard work can do. That's why I love this site...Members on here such as yourself who are truly dedicated and bust it, day in and day out. I see enough lazy and unmotivated people everyday who whine and complain about their progress. ABC never lets me down because we get the job done!
Thanks for the encouragement!

------

Leg Day

Squats
120, 170, 220x1
270x1 - added belt
290, 310, 330x1

270x10

Drove over to my friend's gym.

Sled/Prowler Push Sprints for 40 meters
(Not sure how much the prowler/sled weighed, weights listed are additional weight)
35x2 - warmup
70x2
105x4
70x2
35x2

10 total sprints

Tire Flips
5 sets of 10

Grip Contraption, basically, there is 12 feet or so of hanging implements, various handles, cloth, elastic, etc. to work across without letting your feet touch the ground. It was awesome, I was only the 2nd person at the gym to ever make it across. I should have got it on film.

Core Work - not planned, but the gym owner was working with some teenage athletes, and when I was finished with my tire flips, he asked me to join them for the core work.

15 reps all exercises:
Scissors, Side to Side and Up and Down Scissors, Hip Raise, 6" to 24" leg raise, Ball Crunch, Regular Crunch, Side Plank (30 seconds each side)

Performed 3 rounds of the above, I can't pretend that I got every rep of that, it was continuous and I was already wiped out from my workout. But I held my own, the teenagers were dropping like flys, but I finished strong.

The gym owner is working on his website, took pictures of me flipping tires, if he gets his website up and running, I'll put up a link.

-------

Yesterday was a refeed, I gained zero pounds and I was starving this morning, which tells me it did the trick and got my metabolism revving! Woke up at 180.5 this morning.

Refeed Macros:
3891 calories, 111 fat, 446 carb, 277 protein
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-28-2010 at 12:38 PM.
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  #1045  
Old 07-29-2010, 01:13 PM
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Off last night, my children were at their grandma's so my wife and I got to hang out, eat a delicious salmon dinner with fresh vegetables from grandma's garden and watch a movie.

Legs were riddled with DOMS from Tuesday's workout.

Here are some pictures of me crossing the hanging grip contraption:



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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1046  
Old 07-30-2010, 11:45 AM
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Push Day

DB OH Press
22 (plus 5) 62x5
52x10 - strict
52x8 - strict +2 push press style

Close Grip Bench with Chains
120 at bottom, 160 at top x 5
170 at top x 5
180 at top x 5
190 at top x 5
200 at top x 5

Regular Close Grip
160x10

Dips
BW (plus 10) BW+50x5
BWx11

Skull Crusher
50x8, 6
40x9, 8

Ab Bench
50x1, 8, 8

Jump Rope
10 x 1 minute intervals

Bodyweight Walking Lunges
8 sets of 25, trying to help get rid of my DOMS

Nothing special today, got in, got out, got work done.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-30-2010 at 11:54 AM.
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  #1047  
Old 07-30-2010, 11:16 PM
bigbear6708 bigbear6708 is offline
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nice! shoulders are looking pretty ripped man!

when u ran smolov, did your shoulders ever start to hurt from constantly having a loaded bar on them? if so, how did you deal with it and lessen the pain so to speak...or did u quit whining like i am and delt with it?
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  #1048  
Old 07-31-2010, 07:27 PM
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Originally Posted by bigbear6708 View Post
nice! shoulders are looking pretty ripped man!
Thanks!

Quote:
Originally Posted by bigbear6708 View Post
when u ran smolov, did your shoulders ever start to hurt from constantly having a loaded bar on them? if so, how did you deal with it and lessen the pain so to speak...or did u quit whining like i am and delt with it?
Dude, there were all types of pain during smolov. Let's see, IT band was super irritated at times, biceps hurt from stabilizing the bar, lower back was so tired it seemed almost impossible to do another workout, and sure, shoulders would hurt from the constant loading. Don't stress it though, you will get through, just make sure you take a day off between workouts.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1049  
Old 07-31-2010, 07:32 PM
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Pull Day - Friday

Pullup
BW (plus 15) BW+75x3
BW+27.5 x 10 - PR

T-Bar
125 (plus 10) 175x5 - PR
140x15 - PR

Barbell Curl
60x11, 8, 7, 6

Short, sweet, to the point.

--------------

Leg Day - Saturday

Squat
120, 170, 220x2
270, 300x1 - added belt

230x20 - 10 lb PR

Deadlift
120, 170, 206, 226, 256, 276, 306, 326, 356x1

306x20 - this was fun

Power Shrug
206x20, 2 sets

Leg Extension
50 (plus 10) 100x5
75x15

On top of a leg workout, this felt like a cardio workout because of the 20 rep sets. The squat widowmaker was actually easy on the legs, but I felt like I was going to pass out about rep 13 because I wasn't taking any time to catch my breath.

The deadlift widowmaker went well (especially considering I hadn't tried one before) my hamstrings and butt were on fire. Only 100 lbs and 7 more reps and I will be like Doug Miller! I should note, I did mine reps with a full reset between, no bouncing.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-31-2010 at 07:35 PM.
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  #1050  
Old 08-02-2010, 12:08 PM
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Push Day

Push Press - clean first rep
125 (plus 15) 200x3 - PR!
155x10 - PR!

DB Bench Press
47, 62, 72, 80, 85, 90x5
72x10

DB OH Press
45x8, 7, 6

DB Rolling Extension
32x10, 9, 8

Ab Bench
50x14, 8, 8

Jump Rope
8 x 1 minute intervals

I am very pleased with the push press PR.

-----

Diet update:

Bodyweight average last week: 182.1
This week: 181.0

19 pounds lost in 17 weeks.

Normal daily macros will remain the same, but I am considering cutting sugar slightly during paraworkout.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 08-02-2010 at 12:10 PM.
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