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  #1821  
Old 02-13-2012, 02:15 PM
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HAHA on losing even more. The exact same thing happened to me last week. I was losing kinda fast, so I did a refeed. Was ok the next day, looked awesome yadda yadda, then I dropped carbs by like 20 (had only lowered cals once entire cut). Mistake. Lost faster. Upped again. Lost more. Dang it, I am up over what I started with at the beginning of cut. Lol, I was only averaging about 1.2-1.3 a week tops lost, but last week was too much.

Comforting to see I am not the only one having to up calories!
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  #1822  
Old 02-13-2012, 05:47 PM
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Quote:
Originally Posted by misterjaydubyoo View Post
HAHA on losing even more. The exact same thing happened to me last week. I was losing kinda fast, so I did a refeed. Was ok the next day, looked awesome yadda yadda, then I dropped carbs by like 20 (had only lowered cals once entire cut). Mistake. Lost faster. Upped again. Lost more. Dang it, I am up over what I started with at the beginning of cut. Lol, I was only averaging about 1.2-1.3 a week tops lost, but last week was too much.

Comforting to see I am not the only one having to up calories!
I swear we are twins on some level. The same stuff is always happening to us.

But I must say, having to bump up calories during a cut is a GREAT problem to have in my opinion!

--------

Monday - 47 days

Squat w/ band pull apart holds
257.5x5, 4 sets - last rep paused in the hole, all reps explosive

Bench with Chains (+50 pounds)
172.5x5, 5 sets
120x3
130x3, 2 sets - wanted to finish light and very explosive

superset with

Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx6
C) Band Chest Hold - maltese position
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  #1823  
Old 02-14-2012, 06:00 PM
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Tuesday - 46 days

Deadlift w/ Stiff Arm Lat Hold
343.5x5, 5 sets

Shrugs
280x10, 2 sets

OH Press
133.5x5, 6 sets
120x3, 3 sets - super explosive

Superset with Maltese Cross Holds

Band Curls
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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
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  #1824  
Old 02-15-2012, 05:11 PM
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Tuesday Evening

L-Sits superset with Weighted Serratus Crunch, 9 supersets

Posing Practice

Wednesday - 45 days

Squat w/ Band Pullapart Holds
258.5x5, 4 sets

Bench with Chains (+50 pounds at the top) - all reps paused on chest
175x5, 5 sets
superset with
Front Lever Holds

Ring Dips - BWx6, 5 sets
superset with
Inverted Glute Ham - BWx8, 5 sets
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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
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  #1825  
Old 02-16-2012, 05:08 PM
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Wednesday Evening

Tire Work - legs/upperbody

Practiced night show routine

Thursday -44 days

Deadlift with Chains
290 (+50) x5, 5 sets

superset with

Stiff Arm Band Lat Hold

OH Press
135x5, 6 sets

superset with

Chinup
37.5x6, 6, 6, 6

Matlese Hold, 4 holds
superset with
Lateral Raise deadstop on bench then Lateral Raise regular reps, 8 lb

*Deadlifts with chains are awesome. I've been working with right around 340 for my regular sets, so I thought 290 plus 50 pounds of chains would be a great start. Even though it should have been easier since the begining of the ROM was lighter, the accomodating resistance and this being my first attempt at chained deadlift made it a nice challenge. I was still explosive, but it took a much more focused effort to make sure my form was solid and I finished hard with my glutes/hams. I really enjoyed it.

------

G-FLUX AT IT'S BEST!

At nine weeks from my previous "contest", I was training almost daily like I am now. But the difference in explosiveness and other factors such as workout density (I use a lot of supersets/active rest now) have created a scenario where I am burning a ton more calories. More in, more out, equals more G-flux and better body composition in my book.

At nine weeks out, I weighed the same that I weigh now, 180-181. However, I was eating:
2265 calories, 86 fat, 172 carbs, 201 protein

Now I am eating:
3142, 123, 291, 220

However, even that doesn't paint an accurate picture, because I've had to have about 4 refeed days in the past 2 weeks. Refeed looked like this:
4763, 133, 632, 261

Plus, I made an extra bowl of outmeal on about 3 afternoons with about 380 to 400 calories.

Factoring in the refeeds and oatmeal, I actually averaged:
3687 calories and 397 grams of carbs over the last 2 weeks.

1400 more calories and 225 more grams of carbs than last diet at the same weight and same time frame!

And in the last two weeks, my bodyweight average was 186.1 on January 30th and 182.1 on February 13th. During the previous cut, I went from 182.4 on July 19th 2010 to 181.0 on August 2nd. So it is not like I am comparing apples to oranges either. In fact, I had MORE WEIGHT LOSS while consuming more carbs and calories.

I've tried my best to become a nutrient partitioning machine...I think it's working.
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Last edited by Commander; 02-16-2012 at 06:44 PM.
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  #1826  
Old 02-17-2012, 05:18 PM
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Thursday Evening

Occluded Walk - man, I made it snug, this was intense after about 1 minute, then I went for 29 more minutes!

L-Sit Hold (10 seconds)
superset with
Weighted Serratus Crunch
19lb each hand x 10 reps, 6 supersets

Friday - 43 days

Squat with chains (with Band Pullapart Holds and Band Curls)
200 (+50) x5, 5 sets

* Love the squats with chains, much more natural for me than the deadlift. I guess it complements my strength curve.

Bench superset with Front Lever Holds
200x5, 5 sets

* First time benching without chains in over 3 weeks, I felt super explosive, really great. The chains really help.

Floor Press with Chains
120 (+50) x 6
140 (+50) x 6, 3 sets

superset with Inverted Rows

Inverted Rows

superset with Ring Dips BWx6, 3 sets
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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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  #1827  
Old 02-18-2012, 09:23 PM
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Saturday - 6 weeks until I am stage ready

Squat with Chains - each rep paused in the hole, trying to be explosive
220 (+50) x3, 6 sets

superset with

Maltese Cross Holds

OH Press
120x3, 10 sets

superset with

Tire Sprints

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
43.5x10, 3 sets

Narrow Barbell Curl
43.5x10, 3 sets

Inc DB Curl
10x16, 2 sets

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press
122.5x10, 4 sets

Video from today's session:
http://www.youtube.com/watch?v=vVjssDplcFA

Later that day

Tire Dragging for Legs/Upperbody
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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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  #1828  
Old 02-18-2012, 09:38 PM
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Like the video; was beginning to think I was the only one left who squatted without shoes. I'm intrigued by the ring work; I've seen LL Cool J using them before. Have you noticed any difference in your chest since implementing the technique?
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  #1829  
Old 02-18-2012, 10:24 PM
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Quote:
Originally Posted by HardCory View Post
Like the video; was beginning to think I was the only one left who squatted without shoes. I'm intrigued by the ring work; I've seen LL Cool J using them before. Have you noticed any difference in your chest since implementing the technique?
I've been going barefoot (well, in socks anyways) for what feels like ages. I love it, can't go back.

Ring work is great, definitely helped fillout my chest. I also do dips and pushups on them.

------

New Posing Video:
http://www.youtube.com/watch?v=yT_LnfsqbOk
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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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  #1830  
Old 02-19-2012, 02:09 AM
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Quote:
Originally Posted by Commander View Post
Thursday Evening

Occluded Walk - man, I made it snug, this was intense after about 1 minute, then I went for 29 more minutes!
LOL,

if mine are too tight after a minute, i break down and loosen em up a bit...you're an animal!
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