I think it's a good idea. I'm a fan of cycling rep ranges (3X8, 3X5, 3X3, each for three weeks)

Thanks for the input Ross. That sounds like a good idea. Cover all your bases.

You could even go as high as 12-15 reps. No matter what you will feel it. Change is good sometimes.

Friday Jan 30th/2009

Weight: 190.0lb Up again... I hope its just a fluctuation.

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

I love push press.


Tricep Deadlift
20lb x 10
40lb x 10
60lb 2x10, 1x6


Pendlay Rows
20kg x 10
40kg x 10
50kg x 10
60kg 3x10

Good old barbell rows. Haven't done these for a while.

*edit* I forgot that we did some DB curls as well *edit*

DB Curls for the girls
22.5lb x 10
25lb x 10
27.5 x 10
30lb x 8


Thougths

Well I will probably end up switching my program up in a couple weeks and start cycling rep ranges. I might do something like:

3 weeks @ 3-4 x 10-12reps
3 weeks @ 3-5 x 5-8
3 weeks @ 7 x 1

IW

You just reminded me about Pendlay rows...I need to add those in next week also.

Are you going to do some 1RMs before switching routines to gauge progress?

Well the program I'm on now does a 1RM at least once every 3 weeks. But yes I should test all the big lifts before i start so I can monitor the progress.

IW

Sunday Feb 1st/2008

Weight: 191.0lb ... Up again. Uh oh.

Good Mornings
bar x 6
115lb x 5
135lb x 4
165lb x 4
185lb x 3
205lb x 2
225lb x 1
245lb x 1
265lb x 1
245lb x 2
225lb x 3

Well I was having trouble with these today. How do you define when a good morning becomes more of a squat? The heavier I go the more I have a tendancy to turn it into a pin squat. I have the pin set at hip height. I tried one setting lower but that seemed way too low. Any advice for me? I'm relatively new to good mornings.


Box Squat Pistols
bw 4x10


Hanging Leg Raises
bw x10,9,8,6


Thougths

Well my weight is up and over my start weight so now I'm a bit worried.

IW

don't let your knees bend a super amount. just stick your ass out until you can't stick your ass out anymore :)

^^^ I wish you'd told me that before. In all the articles I skimmed I never picked on that and because of this laziness of mine I never knew how to do that exercise till one day I just experimented with sticking my ass out and got an idea of what it should be!!! hahahahha...

Alright. Thanks guys. I'm going to watch some vids and see if I can fine tune it next week.

Dubs

i "think" my gm's are pretty good...if you wanted to look at those.

when you start to feel yourself really bending your knees and squatting down.....stop :)

Where do you think the extra weight is coming from? Did you hit Mcdonalds hard on the weekend? Water weight? Creatine in a new protein? Same diet?

I'm thinkin its because I haven't been awake for as many hours since I lost my job. Getting up at 11 or later every day really cuts down the amount of hours where you're burning cals.

Thats my thoughts anyways.

IW

Monday Feb 2nd/2009

30 mins rowing (6.7km)...so many blisters

Tuesday Feb 3rd/2009

Weight: 190.0lb with sweats on...a little better

Decline Bench
bar x 8
135lb x 5
165lb x 4
185lb x 3
205lb x 2
225lb x 1
245lb x 1
255lb x 0
225lb 4x1

255lb should not be far off.

HS Lat Pulldown
45s x 8
45s + 25s x 8
2 45S 3X8,7,6

I think my lats are really tired from rowing.


DB M Press
25lb x 10
30lb x 10
35lb x 10
40lb x 10,8


Thougths

The rowing ripped up my hands pretty bad and today just made it worse. I had a shitty meal before my workout and it really showed.

IW

spicy chicken wings again? :)

nice bench tho :)

Yes. God damn wings. My buddy is moving away so I went and had wings with them. So much empty calories.

Oh ya, thanks!

IW

Beer seems to be the best and worst part of my life lol.
Nice decline work.

I didn't even have a beer. Just a diet pepsi and 10 wings. Even so, not exactly high quality calories there.

IW

Not bad at all dub, whats wrong with wings on a tcd? Thats all protein and fat.Good stuff.
I see your weights steady but how is that fatloss coming along?

Thats a nice decline too mate. :)

I believe the wings are breaded.

The fatloss is coming ok. I look a bit leaner which is the main part. I think it will help alot when I get a job and get into a routine again and start going to bed at a reasonable time. I'm not really in a hurry for the fat to come off so I'll just keep at it. I've started cardio now so I expect to see more consistent results soon.

IW

Wed Feb 4th/2009

5 mins on the bike

25 mins rowing (5.5km)

I wore gloves today. So much better.

IW

I can imagine you rowing a row boat down a frozen street in Saskatoon.

Ha! That might be more fun than rowing in the gym. Cardio is so boring!

Thursday Feb 5th/2009

Weight: 189lb Hopefully it stays down this time. ha

DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 3
-95kg 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 4x10


Oblique Flexion/Stability Supersetted
4xAMAP

Thoughts

Quick workout.

IW

Sunday Feb 8th/2009

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

Pendlay Rows
20kg x 10
40kg x 10
60kg 4x10


Tricep Deadlift
40lb x 10
60lb 3x10
70lb 1x10


Seated DB Curls
25lb x 10
27.5 x 10
30lb x 10
32.5lb x 10


Thougths

Well comparing last time I did this workout's numbers to this week it seems I did a bit better. Felt like an overall solid workout.

Latest plan is to start an 8 week cycle of strength and hypertrophy.

4 weeks hypertrophy - 4x10, 3x8, 5x5 etc

4 weeks strength - 7x1, 5x2 (pretty much what I'm doing now)

The plan is to start a the first hypertrophy cycle when my buddy gets back from cancun in a couple weeks. (which I'm not going to this year.... wah!)

Do you think for the hypertrophy cycle we should add in more exercises to really bump up the volume?

IW

you could throw in some isolations....shoulder health stuff....yada..yada.

cancun would be nice....how's your weather been lately?

Good idea on the isolations. I like your thinking.

Ya Cancun was F*ing awesome last year. Its probably a good thing I decided not to go since I lost my job shortly thereafter. I'm hoping to have something lined up again soon but who knows.

The weather here lately has been pretty nice actually. Right around freezing and sometimes a bit above. Pretty warm for feb.

IW

yeah, we hit like mid forties yesterday and today...F style. i'm really ok with this shitty snow disappearing :)

Tuesday Feb 10th/2009

Weight: 186.5lb Way down... I dunno what to think about this diet anymore.

Squats
-bar x 8
-135lb x 5
-185lb x 3
-205lb x 2
-225lb x 1
-255lb x 1
-275lb x 1
-285lb x 0


Leg Raises
bw x 10
bw 3x8


Thoughts

Felt like a POS all day and worked out like a POS. I had no drive and no motivation.

IW

That was what happened to me, so I stopped. So you are having carbs before or after your workout, right?

Is it a full keto or TCD ? ( can't remember )

Also can you refresh us with how many calories your taking in on training days , non training days and Re-feed days ?

Its a TCD. The calories lately has been ~3000cals on training days and around 2700 on non training days. I dropped them down a couple hundred each because I was gaining weight and then all of a sudden I'm down 3lb. So I don't know if its just another fluctuation or if I'm actually down.

On refeed days its usually as much carbs as I can get as clean as possible. I don't really track the cals on those days but I'd guess its in the 3000cal area. I've been refeeding on wed and sat. I also have about 80g carbs right after training from a shake.

IW

It will depend on the day of the week ( for your weights ) If your coming off of a refeed you will have gained weight , as you should. The carbs carry aprox 3g(or 4 can't remember) of water per 1g of carb. So water weight will be there for sure.

Once you've gone without carbs you will lose the weight you've gained ( mostly water ) . It's kind of a battle until you get your calories down.

I'm going to be starting a cut ( sometime ) and I will be at 3000 cals also . I figured I'm maintaining at 3500 est.

Also if your not weighing your food , start.

I have a scale but it has some weirdass watch type batteries that I haven't found anywhere.

IW

:biglaugh: Find some or get a new scale.

You are putting a lot of time and energy into your workouts and your diet , you should take some extra time to get your food intake as perfect as you can. It really dosen't take that much time and once you get use to doing it you wont be able to stop.

You will be surprised :)

You're supposed to measure all food when it is cooked correct?

IW

Nope , Raw - and yes it does make a difference.

you can do it cooked or uncooked.....just remember that 1 oz cooked is not the same at 1 oz. raw :)

i bought a scale a few months ago.....i use that damn thing all the time...it's easy once you memorize what an ounce of each thing has for calories/protein/carbs. :)

i use www.nutritiondata.com for nutritional facts.

it is approximately .75-.8:1. So 100 g of uncooked chicken would be approx. 75-80 g cooked.

Just easier to weigh it out uncooked and save yourself all the math.

But can you see how it would add out to over eating if you did everything cooked.