MB's Online Journal

[Mama's Boy]

[MB'S ONLINE JOURNAL]
[TRAINING]

I am changing things up a bit to make up for my change in diet. I am cutting out the depletion circuit (for the most part) and the lengthy recomp. My split will look like this for the next 6 weeks. The goal for that time period is to lose 5-6 pounds of fat and retain muscle mass.

NEW SPLIT:
Day 1: Upper Body (8-12, failure)
Day 2: Off
Day 3: Lower Body (12-15, no failure)
Day 4: Off
Day 5: Upper Body (12-15, no failure)
Day 6: Off
Day 7: Lower Body (12-15, failure)
Day 8: Off

Cardio will be the same old, same old boring $#!+ as always. Low intensity, post weightlifting or first thing in the morning. The jury is still out on when I'm going to eat carbs (and how many).

So... Here is what I did today:

LOWER BODY:
Squats 1 x 12 @ 225' (no failure)
Deadlifts 1 x 12 @ 205' (" ")
Seated Calf Raise 1 x 25 @ 30' (" ")
Leg Curl 1 x 15 @ 6 plates (" ")
Leg Extension 1 x 15 @ 8 plates (" ")

CARDIO:
20" low intensity post weightlifting.

'Zat is all.

[Mama's Boy]

[MB'S ONLINE JOURNAL]
[GOOD CARBS]

Here it is, a list I've compiled of good bodybuilding carbs. What is my definition of a "good carb." Well, good carbs must be extremely low in, or void of fructose and sucrose. Also, relatively low in fat in their natural state.

Carbs are listed from high to low glycemic...

Dextrose
Maltodextrin
Maltose
Potato
White Rice
Brown Rice Syrup
Sweet Potato/Yam
Brown Rice
Oatmeal and it's many varieties
Oat Bran
Rice Bran
Buckwheat Kernels
All green vegetables

Feel free to add any I've forgotten!

[Mama's Boy]

[MB ONLINE JOURNAL]
[SATURDAY WORKOUT AND CARBS]

Haha. I'm one week in, and I've already changed my split (not a lot, just a tad). Way to keep the body guessing? Or am I keeping my mind guessing?

Anyways.. here's what I did in lieu of my old "glycogen depletion circuit."
1 set of each. No failure on the Upper Body sets, went to failure on the lower body exercises.

LOWER BODY:
Squat x 22
Deadlift x 16
Leg Curl x 20
Leg Extension x 16
Seated Calf Raise x 34
Leg Press x 15

UPPER BODY:
Lat Pulldown
Military Press
Seated Row
Incline Bench
Chinup
Bar Dips
Lateral Raises
Bicep Curl
Forearm Curl

That's it. I followed up the workout with:

Meal One
100 g of glucose polymers- Ok, it was 1 serving Prolab's Carbopro and a pack of Bottlecaps! [img]/forum/images/icons/laugh.gif[/img]
35 g whey protein (Designer, if anybody cares).

Meal Two
2 large plain potatoes
6 oz venison

Meal Three
1 cup of Steel Cut Oatmeal/Oat Bran/Rolled Oats mixture
(w/ 1 pack Splenda and 2 tbsp Divinci sugar free pancake syrup for flavor)
17.5 g egg white protein
1/2 tbsp Ultra EFA Oil Blend
1 tbsp Udo's Fast Food Blend
4 dessicated liver tablets

That's it for the week. Now back to ketosis. Be back in the weightroom on Monday! Weigh in results soon!

[Neeker]

Hey MB, I like the split. I'm thinking of going from a full-body workout to doing a 2-way split.

Is that a CKD you are doing?

[Mama's Boy]

[MB ONLINE JOURNAL]
[MONDAY WEIGH IN]

Well, not the most scientific way to track fat loss, but I'm now at 176 down from 176.5 last week. Will get pinched (7-site bodyfat tested) in mid August- I like to give myself 6 weeks at least.

[ QUOTE ]
Hey MB, I like the split. I'm thinking of going from a full-body workout to doing a 2-way split. Is that a CKD you are doing? <hr /></blockquote>

Why yes it is! The split helps a lot and definately prevents overtraining.

[Mama's Boy]

[MB ONLINE JOURNAL]
[TRAINING]

After three days off lifting and cardio- I hit the gym hard today with Upper Body, 8 reps to failure. Keeping the volume low, I did one set of each, weights are in parenthesis:

Lat Pulldown (210)
Military Press (75's)
High Seated Cable Row (195)
DB Incline Bench Press (85's)
Inverted Chinup (25' on belt)
Bar Dips (90' on belt)
Barbell Curl (85)

30' low intensity cardio (Stairmaster if anybody cares)

'Zat is all (Henry Kissinger voice). Will be back in on Thursday for the same. Legs when I get to them! (Hahaha! Retarded splits rock the bodybuilding universe, baby!)

[The Azn Oak]

What are inverted chins ?

[Mama's Boy]

Oak,

Inverted Grip Chins. As in, palms facing toward you, about shoulder width apart.

[Mama's Boy]

[MB's ONLINE JOURNAL]
[TRAINING AND DIET]

Well, as promised, MB was back in the gym. This time he had a secret weapon- a Balance Bar as his pre workout meal (the small ones, 21 g carbs/14 g protein/7 g fat). PRETTY **** HARDCORE! LOL [img]/forum/images/icons/laugh.gif[/img]

Here is the workout, again ONE SET OF EACH:
Going to failure this week twice. Also in the 6-8 rep range generally with these weights. Not fun. I have decided to only work legs once every 10 days. I wanna see what happens (**** I'm insane sometimes).

Inverted Chinup (35' on belt)
Seated Cable Row (210)
Military Press (155)
Incline Bench Press (190)
Bar Dips (80' on belt)
Seated DB Curls (45's)
Forearm Curl (75)

Post workout meal:

3 packs Smarties (does a body good!)
2 servings Designer Whey Protein (Strawberry)

75 C (65%)/35 P (30%)/2 F (5%)
460 cals- perhaps a few more carbs next time. Not sure I need the pre workout carbs. They didn't seem to help all that much (although the first two sets were suprisingly easy).

That's it.

Seriously.

This is all the weight lifting I do. Not a lot.
Yet I retain lean mass.
I post what cardio I do as well. Not a lot.
Yet I get more and more cut each day.
Not to mention I feel great.
And I'm never hungry.
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How do you feel on your cut?
What kind of results do you get?.
Pretty frustrating isn't it?
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Hmmmm?
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Ok, I'll stop now.

[muscles]

Good going MB keep up the good work.Especially that you feel good doing it.