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  #401  
Old 06-05-2009, 02:54 PM
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Adjusting the macros mid-week. I don't normally do this, but I think my cut was going to stall out.

Previous macros: Calories 2476, fat 78, carbs 260, protein 198
Current macros:2275, 75, 224, 182

I also cut half the sugar from PWO, I still get around 40g instead of 80g.

We'll see how this works.
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  #402  
Old 06-08-2009, 03:38 PM
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Previous week's average bodyweight: 196.8
Current average bodyweight: 195.6

Adjusted the macros halfway through last week, see above.
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  #403  
Old 06-08-2009, 03:54 PM
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DE Squat - Saturday June 6

Box Squat 5 sets on 11.5 inch, 3 sets on 13.5 inch
warmup
200x2, 8 sets

DB Kroc Rows
82x22 right arm

Hip abductions with bodyweight 10 each side

82x22 left arm

Hip abductions with bodyweight 10 each side

Kroc Rows felt awesome, there is something to be said for using momentum/explosiveness. I probably could have got 10-12 reps strict with this weight. It felt like a great stimulus to my back.

Chest Supported Row - did these shortly after the Kroc Rows
75x20
75x16

Split Squats with bodyweight, 10 each leg

Cheat EZ Bar Reverse Curls - used momentum
60x12

Split Squats with bodyweight, 10 each leg

60x12
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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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  #404  
Old 06-09-2009, 12:58 PM
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Bodyweight: 195

Week 8 - Tate's Big Bad Bench
Small Volume
Day 1 — Maximal effort day
1) Close Grip Incline Press: Start with the bar and warm up using 25-50 pound jumps until you reach a one-rep max.

Barx10, 70x5, 90x5, 120x5, 140x3, 170x3, 190x1
200x1
170x5
120x12

2) 5 Board Presses: 3 sets of 3 using the same weight.

70x5, 120x5, 140x5, 170x5, 190x5, 220x3, 230x3
240x3, 245x3, 250x3
Cardio - 10 minutes performed in 1 minute sets of jump rope between sets of bench.
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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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  #405  
Old 06-10-2009, 03:37 PM
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C/P Week 8......

....Complete FAILURE!

I was supposed to do 475x1 today, after warming up and going progressively heavier, I couldn't even get 445 off the floor. My previous max was 466, I pulled 450x2 4 weeks ago, then last week could only get 450x1, now this.

It's my fault, I was trying to have the best of both worlds and cut fat while getting stronger. Stupid me, I won't be so greedy in the future. I really liked the assistance exercises and progression of this program. It's too bad I crapped out. Oh well, time to stop looking backward and start looking foward.

I will do a Westside Split for the next 5-6 weeks while cutting and then move on to bulking for Smolov II.

After crapping out on the deadlift, I wasn't too motivated but still did some stuff:

Squat 210x13 (was going to do a widowmaker, but I hit the rack with the bar and it totally messed me up)

Squat 220x10

Bent Row
worked up to a single with 210
170x8
170x8, strip 120x5
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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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  #406  
Old 06-11-2009, 01:34 PM
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Bodyweight this morning: 196 (higher than I have been weighing, not sure why)

Yesterday's Workout:

Mowed two lawns = cardio

Tate Week 8 Day 2 - DE
Small Volume

Speed Bench
178 8 sets of 3, using 3 different grips

Dumbbell Extensions on the Floor
28 5 sets of 6

Short and sweet

Might test my bench max on Monday, June 15th.
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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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  #407  
Old 06-12-2009, 01:14 PM
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Bodyweight this morning: 195

ME Squat

Squat (not a standard ME workout, I am using a Smolov template to prepare for my August run at Smolov)
245 3x8
265 1x5
285 2x2
305 1x1

RDL - lowered the weight from the weight I was using in C/P, really trying to nail the form and hit my glutes/hams without trashing my lower back
170 3x8

Decline Reverse Crunch
3x10

SS/

Plank variations 45-60 seconds

Reverse Hyper
BW 3x10

Split Squats
BW 2x10 (each leg)

stretching, foam rolling IT band

This was a great workout! It felt good to come back from my C/P failure with this 2 days later. This is the most squat volume I have done in two months. Didn't use a belt, just really focusing on keeping the abs tight with the "natural" weight belt.
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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; 06-12-2009 at 01:16 PM.
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  #408  
Old 06-16-2009, 06:13 PM
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Cut progressing well. I am beginning to feel leaner. I have lost about 6 pounds since May 4th.

Previous macros: Calories 2476, fat 78, carbs 260, protein 198
Current macros:2275, 75, 224, 182

Previous week's average bodyweight: 195.6
Current average bodyweight: 194.5

Adjusted the macros back on June 6.
__________________

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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  #409  
Old 06-16-2009, 06:17 PM
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Saturday's workout 6/13

Tate's Big Bad Bench
Week 9 Day 1 - ME Day (small volume)

DB Extensions on bench
28 4x10

Plate Loaded Tricep Pushdowns
45 2x20

Chin-up Ladder (1 rep, rest 30 seconds, 2 reps, etc up to 5 reps, then back to 1 rep)
50 chin-ups (took about 10 minutes)

Jump Rope 10 minutes performed in:
5 x 1 minute straight set
5 x 1 minute intervals (10-15 second jump rope sprint, 45-50 second regular jump rope)
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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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  #410  
Old 06-16-2009, 08:35 PM
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DE Snatch

Snatch - 1 minute rest
warmup
140x1 3 sets
150x1 5 sets

This was my first time doing the snatch, felt good, will up the weight a little at a time.

Good Morning
200 3x5

Glute Ham Raise (ghetto-style)
BWx8 (assisted out of the hole) 3 sets

Medicine Ball Sit-ups (throwing a 15 lb medicine ball at the top of the rep than catching it)
3x15

ss/

Ab Wheel rollouts
BW 3x10

Reverse Hyper
3x10

ss/

Lateral Squats
BW 2x10
__________________

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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