Sunday Dec 21st/2008

Anderson Squats
bar x 5
115lb x 4
135lb x 3
155lb x 2
175lb x 1
195lb x 1
215lb x 1
225lb x 1
205lb x 5

First time doing these. Very tough exercise but I can definately see the benefit of doing them. They are are a real quad killer.


Step Ups (~24in platform)
bw x 5 (each leg)
25lb x 10
60lb 3x10

Another quad destroyer. These are pretty tough.

Bar Rollouts (from knees)
bw 2x5
bw x8, x10

These are quite tough as well but I feel I did pretty good for the first time.

Thougths

So many new exercises today. Great workout overall.

IW

if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.


good looking workout man.

Thanks for the tip Pity. More ham work can't be a bad thing. My quads are going to be soooooore tomorrow... seeing as they are already hurting. lol

IW

know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk :)

Tuesday Dec 23rd/2008


Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
155 x 1
165 x 1 (5lb PR)
145lb x 5

I was hoping for more on MP but 165 was a grinder. Oh well, I'll take 5lb if I can get it.


Incline Bench
95lb x 10
115lb x 10
135lb x 10,9,9


P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3x10
145lb 2x10


Thougths

Well I'm glad I got my MP PR in. I am going to be taking about a week off just due to the holiday season but I think it'll be ok.

Plans for the new year: Start trimming out slowly with a timed carb diet plan. I hope I can make it work. I'm going to work some things out on my break. I'm back to work on the 5th and I'm hoping to start then.

I hope everyone has a great holiday and a happy christmas if you celebrate that!

IW

Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub

Tuesday Dec 30th/2008

Weight: 190.5lb with sweats on... I guess I haven't moved too much over the holidays. Good.

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-165lb 8x2


Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb x 10

I was rushing because the gym was closing in 15mins.


Tic-Tocs
3x12,10,10

Really rushed and really hard!

Thoughts

Its been a week since my last workout. I have definately been maintaining calories over the holidays...not quality though... but I'm sure you know how that goes.

Its good to be back!

IronWorker

Hells yeah junk food for the win!!! Every night i have a nice low carb dinner with heaps of protein and veggies and say I wont eat any crap whilst watching TV tonight,and then the wife comes in with a choc bar or some crisps and I am fucked!!!LOL

Enjoy the calories while you can Dub, I know I am!!

Oh I'm definately enjoying it. I'm starting the timed carb on Jan 5th. Or at least thats the plan. I have to work out the details in the next couple days.

IW

Gym closed today... poop. :lame:

IW

do you guys have the same new year we do?

Friday Jan 2nd/2009

First workout of the new year. Pretty cool.

Weight: 190.2lb

DE Incline Bench
-bar x 8
-95lb x 5
-105lb 8x2

I estimated my max to be somewhere in the 205 range but I'm not really sure.

Dips
bw x 10
bw + 10lb x 10
bw + 20lb x 10
bw + 25lb x 10
bw + 35lb x 9

Haven't done dips in quite a while so the shoulders took a few reps to get back into it. Flexibility is still a bit of an issue here but it seemed to come back a bit as I got used to it again.

HS Narrow Grip Row (hammer grip)
35plates x 10
45s + 10s x 10
2 45s each side 4x10

I've never done a really narrow row like this before and it absolutely hammered my back. I'm very sore today (I'm writing this the next day) in between the scapula. Its a good sore though. :WEIGHT~13:

Thougths

Back into ME work for the next 2 workouts. I decided to start in with the DE workouts to "ease in" after the holidays. I'm glad I did because I'm sore anyways. lol

IW

Goodluck with the new diet in the new year.

I'm going TCD also :D

Sunday Jan 4th/2009

Anderson Squats
bar x 5
115lb x 4
135lb x 3
165lb x 2
185lb x 1
205lb x 5
215lb x 2

The last rep was a killer but I grunted alot and got it.

Step Ups
bw x 5 (each leg)
40lb x 5
60lb 4x10


Bar Rollouts (from knees)
bw 4x8


Thougths

Tough workout today but good. Next workout I do will be the first one on my TCD.

IW

how many days into your tcd?

None yet. I'm starting tomorrow.

*EDIT* I see that it didn't save the format I had. I did it in Microsoft works if anyone wants to see it I'll send it over. *EDIT*

Here is what I have worked out so far:

Fats(g) Protein (g) Carbs (g) Calories
Breakfast 7:00am
2 slices bacon 20 7 0
2 whole eggs 10 12.6 1.2
3/4 scoop whey 0 18 0
1 cup Snap Peas 0.4 2 7
Metamucil Tabs 0 0 0
Subtotal 30.4 39.6 8.2 465

Morning Meal 9:30am
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Lunch 12:00
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Afternoon Meal 2:30pm
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Supper 5:30pm
Bratwurst 26 15 3
1/2 Can of Tuna 0.75 19 0
1 cup Snap Peas 0.4 2 7
1 tsp EVOO 4.5 0 0
Subtotal 31.65 36 10 469

Night Meal 8:00pm
1 scoop of whey 0 24 0
4 tbsp 1/2 fat mayo 20 0.5 0
1 cup diced celery (120g) 0.2 0.8 3.6
3 slices turkey bacon 9 10 0
Subtotal 29.2 35.3 3.6 418

Total 183.35 243.2 34.4 2,761

I put the morning meal, lunch, and afternoon meal the same because I want it to be easy to make meals for work.

Its based off 60% Fat 33% protein and 7% carbs (by calories). The reason I chose such a high fat level was otherwise the protein levels had to huge to make up for the calories.

Any suggestions? I also have to work out the gym day meal plan but it will the same until the last meal because that is after the gym.



IW

I've decided the workout day meal plan will be the same as the non workout day but the night meal will be switched PWO shake with carbs. 80g carbs and 35g protein. Should I have something after this as well? The PWO shake will be around 7:30 I'm guessing.

IW

Well good luck with the diet man. Do you have a specific goal in mind... or just jacked and tanned.

What time of day do you lift?

My goal is to just slowly trim up while at least maintaining strength...if not still making gains. Hopefully to be pretty trim by summer time.

I workout out in the evening. We usually start at around 7pm and finish in about an hour.

IW

Ideally you would want to have a meal after your pwo shake , but you will have to see how you feel on that alone. Whey is a fast digesting protein so it wont last that long in your body , you may want to have a mix of casein/whey if your not going to have a meal after, that way you have a better chance of making it til morning.

Also what time do you go to bed ?

I go to bed 10:30-11:00ish. Sometimes a bit later.

I was thinking that about the having a meal after as well. I was thinking maybe I'll cut down the amount of carbs right after the gym and the split it into 2 smaller ones. 1 quick PWO shake and then should I go right back into fats and no carbs before bed or keep up with the carbs for one more small meal?

IW

If you have a small amount of carbs PrWO, it seems to increase insulin sensitivity PWO. I would only do it for one meal after instead of two, but I haven't done a TCD. I'm curious to hear Talo's opinion.

What I did last night was 100g of whey with 114g of WMS at 8:00pm then at 11:00pm I had some salmon with asparagus and butter.

So I would just load up on your carbs then go back to the fat/protein.

Ok so if I do the carb load PWO and then another fats/pro meal before bed the only problem is that then I am way over on cals. My PWO shake will put me up to around 2900 or so...then add another 400ish cals for the next meal. Should I just not worry about the total cals so much on workout days?

IW

Are you keeping your calories at 2900 on training / non training and carb up days ?

If you are then don't worry about going over 400ish cals ON TRAINING DAYS. See my last two days were 3670 and(TD) 3172(NTD) . That's a 500 cal difference. You do need and want more calories on training days.

But if your high is 2900 then non training should be around 2500.

Well I'll start at ~2800 TD and ~3200 on NTD and see how it goes. I think it may be a bit high but I can always adjust that later when I see how my body reacts to this new diet. I'm not really in a hurry to trim up. I may go to Mexico again this spring or the DR but that would be in 6 wks or so and I don't want to drop weight that fast. Too much risk of losing strength/muscle like last year.

I'm right around 190lb and 6' tall. I'd guess that I'm 16-17% bf.

IW

The other way around.

Ya thats what I meant. lol you got me.

Tuesday Jan 6th/2008

Weight: 188.9lb ... kinda weird because I dropped a pound while eating almost 3k cals and hardly shitting... where did it all go?

Floor Press
bar x 8
135lb x 5
165 x 3
185lb x 2
205lb x 1
215lb x 1
225lb x 1
235lb x 1
245lb x 0
215lb x 3

Well this was more like a pin press because the rack has built in safety that are high enough to keep the weight off the back of my arms by just a little bit. I wasn't too impressed with my performance here.


Pull Ups
bw x 7,6,5,4


Seated DB Clean and Press
20lb x 10
22.5lb 3x10

The 25s and 27.5s were all taken someone...god damn new years resolutioners taking up all the DBs.

Thougths

Well I don't know if its the effects of the TCD or my body just doesn't like the floor press exercise. I thought I'd be able to hit my bench PR but nope. Hopefully in a week or so my body will be used to this diet.

Other awesome news: I got laid off today. Fuck fuck fuck....

...Something good out of this shit storm is that my immediate boss called me and appologized. He said it was way over his head and he was very happy with my work and would have kept me if it were up to him. He didn't even know I was getting laid off until I was gone...wtf. So he said he would definately give me a good reference and gave me a contact at another company.

IW

Sorry to hear about the job. I hope you find a new job that's as good or better. Sounds like your boss is an okay guy.

You'll definitely lose some weight from off the bat from the TCD. With my CKD, my weight fluctuated by 7-9lbs between each refeed.

I hate to hear about the job. Good luck. Keep us posted.

Thanks Ross.

7-9lb is alot!

IW

floor press is usually lower than your bench...so don't be discouraged. it's a tough little exercise.

Oh ok, well I thought due to the decreased ROM it would be higher.

IW

it is with board presses....my numbers climbed alot when i did those....but floor press...its tough :)

Just to throw a spanner in the works, I have pressed more with floor presses than flat bench!!! Sucky huh?!!!:biglaugh:

I Still cant get past that 250lb hump on bench.:lame:

maybe it works different on the bottom of the world :)

Ya there was a guy with us that pressed more than he benches on floor press. He doesn't always do full reps on bench though so I thought that might have something to do with it. Maybe he is used to doing partial ROM? I dunno.

IW

Thursday Jan 8th/2009


DE Box Squat
-bar x 5
-115lb x 4
-135lb x 3
-145lb x 2
-165lb 8x2
-205lb x 1
-245lb x 1
-265lb x 1
-295lb x 1
-315lb x 1
-325lb x 0 (almost!)

I had 325lb moving off the box but not quite enough mojo. Soon enough....

Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb 2x10

Burn burn burn.

Tic-Tocs
1 x 18 (bent knees)
1x6 (straight legs)
1x12
1x10

Wow, real tic tocs are F*in hard.

Thoughts

Well I cheated a little on my diet today. I went over to my uncles for supper and had some rice and whatnot but o well. I think it really helped at the so w.e. One meal wont' kill me. I think I'm going to have to put one of my carb up days on wednesday and one on fri over to saturday. Otherwise you start feeling pretty depleted by the end.

IW

NICE Box Squats boyyyeeeee.

I actually feel better the longer I am on no carbs!! For the first 2 days or so I feel like shit, but once my body adapts I feel great.It might be worth just sticking to the low carbs for a while try to get through that shitty feeling and see how it goes.Just my 2 cents tho.:)