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maybe carbs and you don't get along that's alot of carbs...get some peanut butter and fish oil in there too...or avocados...or walnuts....or almonds. maybe trade out all the pasta for some black/red/pinto beans and sweet potatoes. i really like sticking to mostly meats/fats/veggies.

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I've never had problems with carbs before. Mind you I've never eaten carbs this consistently with every meal before either. The only reason I kept the carbs in there was to have every meal close to that 40:30:30 ratio. Is that not that important? Peanut butter could be a yummy cal alternative. lol

I forgot to put 10ml evoo on the chicken meal and 15ml evoo on the tuna meal.

I am taking fish oil caps 2x a day.

IW

Monday Nov 23rd/2009

Volume Deload

BW: 186.2lb

Bench
bar x 10
135lb x 5
165lb x 3
185lb x 2
205lb x 1
215lb x 1
225lb x 1
235lb x 1

235lb went up pretty solid. I'm pretty confident I should have 240 or 245 (old PR).

Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 1
255lb x 1
265lb 2x1

Felt pretty good. Could probably have 275lb if I warmed up correctly. 280lb is my old PR.

Standing Rows
165lb 5x3

I might just continue this as a 5x3.

Thoughts

Well despite a whole 3 day weekend of random shitty eating I still dropped a bit of weight. I'm thinking I'll drop another 1lb or so this week on the deload with the reduced cals... I'm going to get my lazy ass back on the tmill too.

I still need to adjust my diet. I think I may try a 40-20-40 (P-C-F) ratio and see if that helps my regularness.

IW

Tuesday Nov 24th, 2009

40mins tmill

IW

Wednesday Nov 25th/2009

Volume Deload Cont'd
...biceps don't count... lol

BB Military Press
bar x 8
95lb x 5
115lb x 3
140lb 3x1, 2x2

I haven't done MP for what seems like a long time. It was good to get back at it again.

Rack Pulls (+~5")
135lb x 5
225lb x 4
275lb x 2
315lb x 1
365lb x 1
385lb x 1

All the pads were busy so I just did rack pulls.

Pull Ups
bw 5x5

Preacher Curls
2 plates 3x7
1 plate 1x20

Thoughts

Well I'm really frustrated with my diet. I can see the results on my body but its making me feel like shit... literally.

This is the 3rd week in arow I'll be forced to take a laxative. WTF is going on? I thought 40-30-30 was supposed to be a pretty "balanced" diet?

On a positve note I talked to a PL'er today that was very friendly. He said he was doing strongman and recently has started training for PL'in. He is putting up some damn impressive weights. 17xxlb geared total I think. He said he is heading to Nationals in Quebec. Is that where you're going Talo?

IW

Saturday Nov 28th/2009

BW: 186.8lb

Decline Bench
bar x 10
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb x 1
255lb 2x1

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
115lb x 3
135lb x 3
165lb x 3
185lb x 3
195lb x 3

Hams to calves. Felt great and strong.

Hamstring Curl
50lb 1x8,10,9

Clean & Press
40kg 3x2
50kg 3x2
50kg x 10 (strict press)

I was trying to teach my buddies the C&J. Its tough because I'm no expert at it myself. I got a little carried away at the end.

Thoughts

Well I'm up a pound but I figured I would be. Not sure where to take this diet. I have to sit down and figure out something new I guess tomorrow. Too bad its grey cup day 2morrow!

IW

Monday Nov 30th/2009


Bench
bar x 10
135lb x 5
165lb x 4
185lb x 3
205lb 5x5

I am quite sure this is a volume PR for me. It wasn't even as much of a grinder as I thought. Nice.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
215lb x 1
235lb 5x3

The mobility work really makes a nice difference. I feel like I am solid right off the get go instead of the first couple sets being really awkward. I decided to drop the volume on this a little and continue progressing.

Standing Rows
165lb 5x5

I think my upper back need some volume right now. My lats are not too impressive.

Thoughts

Well I've been off the diet since thursday. I've got a new plan figured out. I substituted tuna for ground beef, added some broccoli, and am switching the ratios to 40-20-40 (P-C-F). I will start this on wedneday and see how it goes.

IW

Wednesday Dec 9th/2009

BW: 185lb

Military Press
bar x 10
75lb x 5
95lb x 3
115lb 5x5

I may have started a touch heavy but I'll have xmas break to re-evaluate where I'm at with the lift and adjust if necessary.

Deads
bw squats 2x5
mobility work
60kg x 5
100kg x 3
130kg x 1
145kg (319lb) 3x3

The first set seemed real heavy compared to the second. I attribute this to the shitty warmup/acclimation.

Pull Ups
bw + 10lb x 3
bw + 20lb 2x3
bw + 10lb 2x3

EZ Bar Preacher Curls
60lb x 6
40lb x 12
50lb x 9

These are much harder than I thought. Hence the rocky start.

Thoughts

Well I think I have my diet now sorted out and digestive problems seem to hindsight... Finally. I'm down to 185lb and I would estimate myself to be 12% bf (I am looking around for someone with calipers to confirm).

This is my best estimations of my progress since I started roughly 2 months ago.

START
Weight 190lb
BF% (est.) 16%
Lean mass 159.6lb
Fat mass 30.4lb

NOW
Weight 185lb
BF% (est.) 12%
Lean mass 162.8lb
Fat mass 22.2lb

DIFFERENCE
Weight -5lb
BF% -4%
Lean Mass +3.2lb
Fat mass -8.2lb

So seeing as these are estimated BF% it could be off but I've had a few tests in the past so I am pretty confident that I am close.

Recomping is cool!

IW

Thursday Dec 10, 2009

Tmill - 40mins

IW

up the fish oil to 6-8 a day...

on the ratios...you gotta figure out what's good for you...but if you look at most "leaning out" diets....carbs are tapered after breakfast.