Month of July, goals, diet, supps, journal. Anything to add?
Here goes my goals/diet/training for the next month. I am setting it all up so I stay on schedule.
Waist at love handles 36
Chest at nips 41
Floor Press - 285
Box Squat Parallel - 315
Barbell Bench DE Ė 135x30
Pull-ups one set- 28
Dead lift - 215
Weight lean 190, arms 17, waist 34, chest 42-43
I came close to seeing my abs last cut, I wan to see them this time.
Be able to walk on my hands
Speak 3 full sentences in Swedish (maybe listen to cd's while WO)
Do 1 social, non drinking thing a week, besides not drinking while friends are drinking.
Meet/talk to 1-2 new people per week. I am mad shy, and rely on friends of friends, or work associates.
Floor Press Ė 305-315
Box Squat Parallel - 365
Barbell Bench DE Ė 135x50
Pull-ups one set- 50
Dead lift Ė 275
No drinking for July after July 4th weekend. No Smoking for month after July 4th weekend. No/almost no cheese after July 4th weekend.
Eat vegetables or fruit at least 2 times per day.
Run/cardio 3 times per week.
Any reason for all those reps in a set?
Eating Schedule. I enjoy carb cycling for sanity reasons. I have a greater array of foods from week to week. On High Carb (HC) days, my carbs will consist of sweet/reg potatoes, oats, dark breads, rice, rice milk. Low Carb (LC) days will have a pc meal either in the morning, or if a workout/cardio day, around my workout I will have oats/fruit. No Carb days (NC). Nuts, tuna, oils, all the good P+F stuff. My calories will also rotate Iíll redo my caloric requirements today. Higher calorie days will be on HC days because I will take in 2 shakes @ 400-500 cal each, and a larger meal P+C meal after workout.
This is supposed to be a calendar for the month. High Carb days are MWF, and low and no carb days are rotating, but never 2 NC days in a row.
Sund Mond Tuesd Wed Thursday Frid Sat
03 LC 04 HC 05 NC 06 HC 07 LC 08 HC 09 NC
10 LC 11 HC 12 LC 13 HC 14 NC 15 HC 16 LC
17 NC 18 HC 19 NC 20 HC 21 LC 22 HC 23 LC
24 NC 25 HC 26 LC 27 HC 28 NC 29 HC 30 NC
Carb cycling is based on Twin Peaks at Avant labs. It is touted on other sites also. If I wasnt doing this, I would just follow the clean bulk/cut.
carb cycle intro
carb cycle take 2
carb cycle, Q&A
The benh is 50, just because we have gotten to 30 on our dynamic effort days when training. We will not be doing these sets during the next month, just as a test day at the end of the month. Next time we do westside style DE days, we will up it to 185 on bench.
Daily: multi vit, B, C, E, Zinc, green tea. 5g taurine, 5g Piracetam, 5g Acetyl-L-Carnitine, 5g L-Tyrosine. Apple cider vinegar.
First 2 weeks extra, EC stack. Second 2 weeks, Clen/ keto, until it is gone.
I still have some clen left over, so I'll use it, not going to use it after this. It gets me wired all day or night. I used to take it at night, so I could sleep, well one time, this girl came over to talk, I wasnít too talkative as my body was tired, and mind drained from the day. We ended up trying to sleep. My body wasnít having it. My heart was racing crazy, Im sure I kept her up with it also. And to top it off, she didnít talk to me after the encounter. She either thinks Iím a drug addict, or donít care to talk to her. That experience was enough to stop me from taking it at night. Only 2 other times I couldnít sleep, but sleep is the one thing I need, and I will not sacrifice.
But I do like clen for its ability to give me energy for workout. I will buy a preworkout stim over the next few weeks to try out, maybe amp, or a scivation item.
Workout supps, Pro, oats, 5g Creatine Mono, and 5-10g Glutamine, 5-10 g BCAA.
I have been using this Creatine Mono and Glutamine by Nutrabio for the past 6mos. Good company, Great prices on these 2 items. Some say glutamine is a waste, others, say its needed. Iíve always had it, I will found out the difference once I run out of product. I have only used Creatine Mono. I have never had any excessive bloat. We will see what happens when I try CEE.
Workout MWF cardio on off days. My brother wants 3 days a week for the summer because of so much going on and his work schedule. We will be doing HST. We are taking our training easy now until the July 4th/5th so we rest.
This workout takes about 1 hour. 3 days a week. Will rotate as per schedule. and adjust reps per set per guidelines.
Sample Exercise day:
Stiff leg deads 2
Leg Extensions 2
Leg Curl 2
Incline Bench press 2
Close Grip Pull down 1
Barbell Row 2
Pull ups 2
Arnold DB Press 1
DB Side Raises 1
Rear Delt 1
Tricep French Press 1
Barbell curls 2
Incline DB Curls 2
Calf raises 1
And, the befor pics. I gained 15 lbs since my last cut. My body was not all too happy being at 182. So I am back up to 198. I was following the clean bulk, but I have gotten out of hand over the past few weekends as far as alcohol and fast food. So I am putting my foot down for the month, and.
Me double bi, kinda
me front relaxed
Good luck bro.
yea good luck with that im sure if you stay devoted youll hit your goals
July 9 - 1 week update-
Down to 191 in weight. the HST is alright. We are tired after diong it just because we are doiing 2 sets per exercise currently. We will adjust sets when we decrease the reps/set, and get higher in weight.
My diet has been on all week. I got my cheating in today at my sisters birthday party, they had such a good grill goin. So I am full for the night.
I may have injured my hip tendon (iliopsoas hip flexor ) or something in that area. Im going to get it checked this week, hopefully tomorrow. Ive been runnuing this program Sweet Sixteen . Basically a 4 week squat program. Squats every day. 2 times each day, and 3 times on wed and saturday. I have been using a chair or bucket on top of some plates depending on the heights needed for box squats. My legs have been loving it all week. I have always had thicker legs, and they needed the shock treatment. So I liked it, until today. I did my morning and afternoon sets. Went out to the party and got back fot my night routine.
I did 6 sets of 6 with 275, pause at bottom. My hips were starting to get stressed because I raised them first on a few reps, no biggie, I just tried to get back into proper form on the next few sets. Then I had to do high box stepups. I decided to use our picnic table. It comes up to my waist about. So I step up on it with one foot, and pull myself up. feels good, I go to step back down, I felt a terrible pull in my groin. So I toughed it out, only 3 sets of 3. So Im icing it now, I will heat it in a bath in the morning, and have it checked out tomorrow.
I will say one thing. Natural Glute Ham Raise - holy hell. They burn sooo good. I cannot do much more than negatives now, I cant wait until I can pull myself up. Great excercise.
I will be redoing my goals. There is no way Im going to do 50 pullups. Im going to make everything about gaining strength for now. So 10 pullups with 40lbs something like that.
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