Cardio
5 mile jog / 10 minute miles.
Cal: 2429
Bench
3x12x145
5x10x135
Clean and press
3x8x95
2x5x115
5x1x135 (explosive as possible)
Curls
3x12x55 superset close / wide grip
Trap bar farmers walks
5 sets of 315, 10-15 yards
Keeping up with this log is a biatch.
Bench
5X5X235
Clean and Press
1x20x95
5x5x115
Wide Curls
7x10x50
Trap Bar Farmers Walk
5 sets, 10 yards, 405
Incline DB Bench: 5x5x100DB’s
Cable rows: 5x20x140
Deadlift: 5x5x315
Dips: 5x12
Pushups: 4x50
Keeping up with a log sucks, but making another attempt - only putting working sets.
-Deadlift: 315x10x1, 415x2x2
-Incline BB bench: 135x10x5
-BB C&P: 115X5x5
-Curls: 35x8, 10 second rest/pause x 1 for 120 seconds
Finishers:
-Farmers walk: 45 plates, 120 seconds x 1
-One hand DB C&P: 50x5x5 alternating hands for 10 total reps per set
Intentional over training 12/9-12/17 (headed to Montreal for work 12/17-12/19 where I will recover with steak and potatoes for breakfast, lunch, and dinner).
Working sets:
Back squat: 225x8x1, 315x5x1, 325x3x1(PR), 225x5x1
Flat BB Bench: 225x6x1, 275x2x1(PR), 225x3x1,
BB Pendlay Rows: 135x5x3
Finishers:
Trap Bar Farmers Walk: 135 x 60 seconds x 2 sets
One Arm Clean and Press: 30 x 15 each arm x 2 sets
Working sets:
Barbell clean and press: 115x5x5, 135x5x1, 155x3x2, 175x1x2 (failed both times - FUCK)
Trap bar farmers walks : 225 x 6 x approx 100 feet
One arm kettle bell clean and press: 35 x 5 each arm x 5 sets / alternating with 15 push-ups between sets.
Working sets:
Barbell clean and press: 115x5x5, 135x5x1, 155x3x2, 175x1x2 (failed both times - FUCK)
Trap bar farmers walks : 225 x 6 x approx 100 feet
One arm kettle bell clean and press: 35 x 5 each arm x 5 sets / alternating with 15 push-ups between sets.
Work sets:
-Incline bench: 225x3x3
-Squat: 225x5x2, 315x3x3, 225x5x2
-Clean and jerk: 95x5x3, 135x2x3, 145x1x2, 155x1x2 (Failed both)
-farmers walks with 45lb plates - 2 sets of 90 seconds.
Good god… let me try this again. I’m really going to try to keep up with this.
Update: I’m four weeks into a cut and I would say I’ve hit my stride. I was up to 210LBS and am now down to 203LBS. I am currently alternating between lifting and cardio (long jogs 1-2 per week, HITT 1-2 per week). Yesterday I ran 6.2 miles outdoors in 64 minutes. I only run this sort of distance once per week.
4:05 AM - Wake up
4:15AM - Indigo 3G (six pills)
4:30AM - 12 OZ coffee
4:45AM - I dose of PLASMA
5:00-6:00AM - Lifting, two dose of plasma during training
-BB Bench 225LB, 1 x 8, 7 x 3
-Body weight pull-ups, 5 x 3
-Superset: Clean and Press / OHP, 4 x 8, 60LBs (5 CnPs, 5 OHP’s)
-Cable rows, 100lbs, 4 X 12
-Superset: Incline DB Press / Standing curls, 50lbs DB’s, 4 x 10 (press), 50 lbs 2 x 3 (curls) & 25 lbs 2 x 20
6:15AM - Post workout shake - 1/2 cup blueberries, 1/2 mango, 1 banana, 2 scopes whey (50 G), Creatine, Multi vitamin, Thermo
9:30AM - Carb Conscious Peanut Butter Crunch Bar - this is the worst thing I eat all day. Fuck off, I need something good.
11:00AM - TRT appointment, 220 MG, 8 OZ coffee
12:15PM - Broccoli, Sugar Snap Peas, Carrots with Maple Grove Fat Free Balsamic Vinaigrette and a can of Tuna
3:00PM - String Cheese
5:30PM - Purdue Fit & Easy Ground Chicken Breast - 6 OZ, Same veggies and dressing as above
9:00PM - Bed, 2 ZMA’s, Glutamine, Luminite
CAL and Macros:
CAL: 2,008
P: 214 G
C: 235 G
F: 30 G
Water: approximately 200 OZ
Sleep:
7HR:40MIN - quality 80%
Stress:
Very low
Waking pulse 54 BPM
Blood Pressure (at appointment): 128 / 74
[quote]AliveAgain36 wrote:
9:30AM - Carb Conscious Peanut Butter Crunch Bar - this is the worst thing I eat all day. Fuck off, I need something good.
Good one hehe . It must be working and also keeps ones sanity.
4:35: Wake
4:45: Thermo and cup of green tea
5:00-6:00: Training
- 4 rotations: 60 second jump rope, 5 wide grip pull-ups, 20 incline sit-ups
- Treadmill intervals / 6 sets / 10 minutes (including warm-up): incline - 1.0, walk - 3.5 mph (60 seconds) / run - 11.5 mph (40 seconds)
- Treadmill LISS 35 minutes: incline - 6.0, 3.8 mph
- Treadmill cool down - 5 minutes
- Pull up finishers - 3x4
6:15: Indigo 3G (6 pills)
6:40: 1 cup oatmeal, whey protein (25G pro), chia seeds - 1/2 tablespoon
8:15: Carb conscious peanut butter cruch bar
10:00: smoothie - blueberries, mango, banana, whey protein (25G pro)
11:50: can of tuna, low fat string cheese
1:45: low fat string cheese
5:45: 2 whole wheat tortillas, 6 oz grilled chicken, salsa, 14g fat free cheese
9:30: Luminite / ZMA bed
Cal: 1,888
Pro: 165(too low)
Carb: 205
Fat: 47
Sleep: 7HR:18MIN, quality - okay / 75% but hit some very deep sleep
Walking HR: 52 BPM
Weight: 201 LBS
Stress: very low
[quote]scoots2 wrote:
[quote]AliveAgain36 wrote:
9:30AM - Carb Conscious Peanut Butter Crunch Bar - this is the worst thing I eat all day. Fuck off, I need something good.
Good one hehe . It must be working and also keeps ones sanity. [/quote]
Exactly…
3:55: Wake
4:05: Indigo 3G (6 pills)
4:10: Cup of coffee
4:45: Plazma: 1 Dose
5:00 - 6:00: Training (2 doses of plazma through training)
BB Bench: 95x1x5, 225x1x7, 225x2x3, 205x1x5, 185x1x7, 165x1x9, 145x1x11, 135x2x12
Conventional Deadlift: 135x1x10, 225x1x8, 315x1x5, 405x1x3, 455x1x1
Superset - DB Clean and Press / lateral raise: 25x3x12 / 15x3x12
Finisher:
-5 sets: 10 incline sit-ups, 10 push-ups, 60 second plank, 3 wide grip pull-ups / 15 second rest
-45lb plate farmers walk each hand - 90 seconds
6:15: 1/4 cup oatmill, 1/4 cup cinnamon toast crunch, 50 G whey
9:15: Carb conscious peanut butter crunch bar
12:30: Indigo 3G - 4 pills
1:00: Qdoba (steak and chicken bowl) - 600 Cal / 57 P, 45 C, 22 F
3:45: Peanuts
4:30: String Cheese
6:30: Diced chicken breast (6oz), 2 whole wheat tortillas, fat free cheese, salsa
9:30: Bed, Luminite, ZMA
Sleep: 7HR:54MIN, excellent quality / 100% / very deep
Waking HR: 56BPM
Stress: low
4:05: wake
4:15: Indigo 3G, 6 pills
4:20: cup of coffee
4:50: 1 dose Plazma
5:05-6:00: Training (2 more doses of plazma intra)
-BB back squat: 95x1x12, 135x1x10, 225x4x10
-Seated calf raise: 45x4x20x
-Leg extensions: 70x4x12
-Finishers:
-30 lb KB swings, 3x20
-30lb (each hand) KB lunges into clean and press: 5x8 (each leg)
6:15: 1/2 cup oatmeal, whey (34 G), 1/4 cinnamon toast crunch, cup of coffee
-Supplements: Creatine, fish oil, multi, potassium, carnitine, Anastrozole (.25MG)
9:30: Protein drink - (40G Pro / 20G Carb)
12:30: 2 Hard boiled eggs, 1 can of tuna, vegetables, light string cheese
5:30: Protein drink - (40G Pro / 20G Carb), string cheese
Cal: 1,853
Pro: 220
Fat: 31
Carb: 185
Sleep: 7HR:12MIN, Good quality, 88%
Waking HR: 57 bpm
Stress: low
Updated before and after - also posted in February Checking in GAL…
I read this in an article written by Dwayne Hines II and thought is was relevant. This year I have tried to focus on combining multiple tools to achieve my goals.
“Instead of the singularity that most people rely upon, the real path to success lies in synergy. Synergy occurs from the combination of several tools and produces the ultimate effect that effectively achieves the goal - an awesome and powerful midsection. When the midsection looks great, so does the rest of the physique.” - Build from the Waist Out, in On Fitness, Jan/Feb 2015 issue
4:30: Wake
4:40: Coffee, Thermo
5:00-6:05: Training
- LISS - 50 minutes Treadmill walking - 7.0 incline / 3.7 MPH.
-Finishers: Pull-ups 1x5, 4x3, ab work
6:20: Indigo 3G (6 pills)
7:00: banana, 1/2 cup oatmeal, whey (25G pro), creatine
9:00: protein drink, fish oil, multi-vitamin, potassium, carnatine, thermo
12:00: Can of tuna, 2 hard boiled eggs, broccoli / carrots / string peas, low fat string cheese
2:30: 1 tbls peanut butter, 1 tbls chia seeds
5:00: indigo 3G (4 pills)
5:45: 2 whole wheat tortillas, 6 oz ground chicken breast, 1/4 cup ff cheese, salsa
7:00: 2 oz ground chicken breast, low fat string cheese
9:00: bed, luminite, zma
Cal: 1,702
C: 165g
F: 48g
P: 194g
Sleep: 7HR:14MIN, quality - good / 89%
Waking HR: 59BPM
Stress: Extremely low
7:00: wake
7:10: indigo 3G (6 pills)
7:15: cup of coffee
7:45: 1 dose Plazma
8:00-9:00: training (2 more doses Plazma
-barbell bench: 95x2x5, 225x1x9, 225x4x4, 175x1x7, 155x1x7
-clean and press: 95x1x7, 135x4x3
-pull-ups: 20 over 5 sets
-shoulder and bicep islolation work
-farmers walks - 45 plates, 100 seconds
9:15 1/4 oatmeal, whey (38g pro), 1 banana
11:30: protein drink
adding additional meals later<
Sleep: 9HR:53MIN, very high quality, 100%
Waking HR: 60BPM
Stress: low