Thanks!

Ya next week I will. I didn't want to be a pain in the ass to my family and not eat their food that they prepared for me.

IW

you will get over it :) my family is used to it.

Seeing as I eat there maybe once a month I'm not too worried. It was also very healthy anyways. Chicken, rice, asparagus (sp?), green/yeloow beens. So I'm not worried at all.

IW

you did spell asparagus correctly :D

Sunday Jan 11th/2009


Weight: 190.8lb This is back to my start weight. This is all fine for now. I'll check again next week and if I'm gaining still then I'll cut some cals somewhere.

DE Incline Bench
-bar x 8
-95lb x 5
-115lb 8x2
-135lb x 2
-155lb x 1
-175lb x 1
-185lb x 1
-195lb x 1

I think my estimation of 205lb being my max max on this was pretty accurate.

Dips
bw x 5
bw + 15lb x 8
bw + 25lb x 8
bw + 35lb 2x8


HS Narrow Grip Row (hammer grip)
45s x 10
45s + 25s x 10
2 45s each side 4x10


Thougths

Felt like a pretty good workout. I can't really tell if my diet has affected my performance yet.

IW

Nice work on the incline. i like those HS rows to. I like to load them up heavy because there is no other limiting factor like the lower back on JS rows, after some mean squats or somthing. keep us posted on how this diet effects or dosn't effect your lifts.

Well on my one bench day I felt like it was holding me back a little. It was also only my 2nd day on it so that probably had something to do with it. I was able to box squat 315 again the same as a week before I started the diet. I think after week 2 I'll be able to say for sure wether its affecting me or not.

IW

god shit i dub, way to keep progressing

Where have you been!? Its been a while.

Yeah

What up Monsta!!

what up fellas. i been missing in action but im back. i wont be able to post as much because they got the net runing al slow at my job, but im back tho

welcome back friend :)

Tuesday Jan 13th/2008

Weight: 189.0lb Back to here again....My weight fluctutes alot lately.


Anderson Squats
bar x 6
135lb x 4
185lb x 2
205lb x 1
225lb x 1
235lb x 1 (10lb PR)
215lb 3x1

Pretty happy with this result. I think its time for a lower deload though.


Step Ups
bw x 5 (each leg)
25lb x 5
80lb 4x10

By the end of this I was begging for mercy and panting like a dog.

Bar Rollouts (from knees)
bw 4x10

These are alot harder if you don't fully let your weight down at the end.

Thougths

Lower body needs a deload. My muscles are starting to ache a little and I think they just need a little break.

IW

nice pr. enjoy the deload :)

Thanks, I think I'm going to keep going on upper but deload the lower. I've just been going heavy on lower a little too frequently. I suppose its also been around 6 weeks since my last one so its time.

IW

Thursday Jan 15th/2008

Floor Press
bar x 8
135lb x 5
185lb x 3
205lb x 1
225lb 5x1
235lb x 0 (sloppy form)
225lb 2x1

We set it up a little different this time so it was less like a pin press and more of a floor press. Down off the rack and the weight goes onto the triceps at the bottom. Much better. However I did notice that my ass comes off the floor when I do this. My power goes up considerably when I let it come up. What are your thoughts on this>?


Seated DB Clean and Press
20lb x 10
22.5lb x 10
25lb x 10
27.5lb x 10

These actually got tough towards the end. Good exercise for the shoulders though.


Pull Ups
bw x 6,5,4,3

My pull-ups are poo right now.


Thougths

Well my gf says I'm getting leaner and I feel a little leaner so thats a good sign. The second row of abs *just* peaks out every now and again. I dont' feel like I'm losing much power, if any, so thats also pretty sweet. So far the TCD is pretty good other than all my friends going "Bacon and MAYO?! OMG whats wrong with you? Thats so weird!" You have no idea how many times I've heard that. Bah.

IW

I don't think it defeats the purpose of the lift if your ass comes off the floor. However, it wouldn't be a good idea to raise so high that you would gain more of an advantage than you would have on a normal bench press. You would lose some carryover to bench press. Those are my thoughts anyway. Someone else might have a different take.

What are you weighing now?

I didn't weigh today but I'm thinkin around 188 or 189.

I agree with what you said about bench. I was just having trouble with floor press because my feet are so high up (relative to bench) that its hard to get used to. I just want to drive my feet into the floor and then welll.... my ass comes up.

IW

You know what makes floor presses harder is if you keep your legs straight.

But if you do bend to drive your feet into the floor ( which is fine ) and you find your ass coming up , just stop and think about it for a bit. I think it becomes more of a mental thing at that point.

Sunday Jan 18th/2009


DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 4
-90kg 8x2

Wow, I was finding it really tough to get any "pop" out of these off the floor. Speed was not the greatest. I think I found the weak point of my DL.

Back Extensions
bw x 5
bw + 25lb x 10
bw + 35lb 3x10

These stretched my hamstrings more than anything. Its also a weird feeling to have a pump in your low back. lol

Oblique Flexion/Stability Supersetted
4xAMAP

I was kind of improvising these exercises but they worked out pretty. I used a decline bench and held my torso in a crunch position off the bench. With a 25lb plate held just away from my chest I rotated through my core side to side. Do these have a name?

For the stability exercise I held my self in the same position but I pass a 10lb plate out side to side at arms length while my torso stayed steady.

Thoughts

Well my TCD is going pretty well. I'm definately lookin leaner in the mirror but I didn't weigh myself because it was a carb day. I'll weigh on tuesday or thursday and we'll see where I'm at.

IW

Lookin good

Thanks!

Tuesday Jan 11th/2009


Weight: 190.5lb Hmm, I guess I'm holding steady.

DE Incline Bench
-bar x 8
-95lb x 5
-115lb x 3
-125lb 8x2


Dips
bw x 5
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8
bw + 55lb x 5

I think this is the heaviest I've ever gone on dips. Felt pretty good.


HS Narrow Grip Row (hammer grip)
45s x 8
2 45s each side + 5s 4x10

Burn!!


Thougths

Well my weight is holding pretty steady but I feel like I'm leaning out. Should I drop some cals or just leave it alone?

IW

leave it alone...and up the cardio if you need to. imo :)

Ya thats probably a good point. I wonder if they've fixed the treadmill in my apartment yet.....


IW

Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?

Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit.

IW

Thursday Jan 22nd/2008

Weight: 188.0lb

Good Mornings
bar x 6
95lb x 5
115lb x 5
135lb x 4
155lb x 4
175lb x 3
185lb 3x3

We did a bit of a back off day today. Felt pretty good.


Box Squat Pistols
bw 2x8
bw 2x10

Damn these are tough!


Hanging Leg Raises
bw x10,9,7

Don't know why these seemed so hard today...

Thougths

Well I think I am dropping weight. Slowly. Looks like a little less than a pound per week which is fine by me. I'm lining up a body composition test to see where I'm at.

IW

Sunday Jan 25th/2008

Floor Press
bar x 8
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (10lb PR)
255lb x 1 (20lb PR)
260lb x 0
225lb 3x1, 1x2

Wow, was not really expecting this result at all but I'l ltake it. Very happy with this. Finally one of my presses is over the 250lb mark. Hopefully it translates to flat bench when we go back.

Pull Ups
bw x 7,5,4,7

A little better than last time but I still need lots of work.


Seated DB Clean and Press
20lb x 10
25lb x 10
27.5lb x 10
30lb x 10


Thougths

Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least.

IW

Dont stress the size dub.Biceps are only good for pulling yourself with :)

Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture.

Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.:)

That's what you get for cutting. :)

Yes I suppose you're right.

Your size might not have increased as much as you'd like, but your routine is not tailored to that goal.

Instead of looking at something you weren't intending to increase, look at what you were trying to increase. If you managed to increase your 1RM by 5lbs over the last year then you should be disappointed, but that isn't the case is it.

If you went to a strictly mass oriented program, would you expect to crush old PR's? Of course not.

If you went to a strictly strength oriented program, would you expect to tip the scales? See above answer. :D

And yeah, shame on you for cutting. :biglaugh:

I was inexperienced! lol I didn't know any better.

I realized my program is very strength oriented and I should not expect to optimal size gains but this just seemed a bit low. However I probably had gained more than that but ended up losing 2-3lb (or more?) of muscle during my cut. Nothing to do but to keep at er I suppose.

As far as strength gains I've done alright. A year ago I was at:

Deads - 145kg (319lb)
Squats - 255lb
Bench - 220lb
MP - 135lb (I think?)

And now I'm at:

Deads - 170kg (375lb)
Squats - 280lb (not recent... I can paralell box 315lb)
Bench - 245lb
MP - 165lb

I'm not overly enthused with the results but there is some improvement there. I'm happy with MP and deads mainly.

IW

Tuesday Jan 27th/2009

Weight: 188.5lb

DE Deficit DL
-bar x 5
-135lb x 5
-185lb x 3
-205lb 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 3x10


Oblique Flexion/Stability Supersetted
4xAMAP

IW

Thursday Jan 29/09

20mins LISS cardio on the upright bike

Haven't done cardio in a while. I'm terribly out of shape. This should help drop weight a little bit quicker.

IW

i would. More size=more strength. (lb for lb maybe not, but overall)


IW - I think your doing an amazing job. For one like Ross said your cutting , so to increased your lean body mass by 7lbs in one year is GREAT !!

Also be happy your arms are still 14.5 and not 14 or less. No gain is better than a decrease espeically when you've lost body fat !

Keep it up and you might hit 200 by the end of this year while keeping that low body fat.

And your numbers for strength are amazing too !

Thanks for the encouragement ALOT! Much appreciated.

IW

YEEEESSS! ALOT your nickname has stuck nicely :)

Dub you have come a long way dude.Especially after switching to strength orientated routines,Keep at it!!

Oh I'm not just going to quit! lol Thanks for keeping my head up guys.

I've been tossing around the idea of doing 4 weeks volume program rotated with 4 weeks strength program. Any thoughts on that?

IW