T Nation

Tokyopop's Fiber Blasta!

16th June 2010

Hmm this might be a bit long. I will break it down best I can.

September 2008 - Decided enough was enough and hired a personal trainer to help me lose weight. Did a lot of complex type stuff, step ups and HIIT in my garage and by the end of 2008 I think I lost somewhere between 10-15kgs. Dumped the PT at this point and kept going on my own.

Jan 15th 2009 - Got a gym membership. The goal was still to lose more weight. I REALLY wanted visible abs lol. So I picked up a training split from a friend, randomly picked some exercises and went to town. Super low cals and a scoop or two or whey a day and I thought I was on my way to abs galore. Unfortunately I had plenty shoulder problems so all direct shoulder work was cut out and I didn’t train legs because I was a lazy shmuck. I didn’t think to fix the problem but rather I just avoided everything that hurt which were most delt and tri movements. Often I would just try to push through the pain but that just made it worse. I did grow though… somehow.

6 months later - I changed gyms, worked on my rotator cuff problems, started reading Tnation articles and thought “screw abs” and decided to bulk… dirty… real dirty! I gained fast, it was great but I got pretty soft too. I tried to “cut” 5 weeks before Christmas but didn’t get far.

2010 - Back to bulking! Again, it was dirty. FILTHY!!! Did that for a few months until I realized just how soft I’d gotten when I saw a picture of myself compared to me a year before. From there I started dropping carbs slowly and from there I tried to maintain weight on low carbs (although I gained 6kgs during this) and as we speak I am trying to get down from 259lbs to 220lbs by late October.

I’ve put on 77lbs from when I was at my lightest mid year 09. My arms were 14.5 early 09 and are now 18.2 inches. My goal right now is to get down to 220lbs by the end of October. I’m sitting at around 20-23% BF.

All lifts are recorded in kilograms…

Monday 29th March:

Incline DB Press (these are at about a 30 degree incline)
-32x5
-40x5
-50x8
-55x3 (worth a try)

DB Rows
-35x8
-40x6
-45x5
-55x12

Pin Press (on the smith machine with a brief pause/reset between each rep to make it harder)
-60x5
-80x5
-100x5
-120x3
-140x3

Seated Cable Rows
-92x8
-102x8
-112x10
102x6
92x5
85x5, x3

Incline Bench (SS) Incline DB Flies (flies done with a very slow eccentric)
-90x9 - 20sx6
-85x8 - 20sx5
-85x6 - 20sx3

Lat Pulldown
-Can’t remember what I did here lol…

March 30th

Squats
-140x5
-140x5
-140x5
-140x5
-140x10

Called it a day…

March 31st

Weighted Dips
-BW x 3
-BW x 3

  • +20 x 3
  • +25 x 3
  • +30 x 6

Close Grip Bench
-60x8
-80x8
-100x5
-110x3
-120x3

Alternate DB Curls
-15s x10
-18s x10
-23s x10
-30s x12

Seated Alternate Hammer Curls (SS) Incline DB Curls (Incline curls done with a very slow eccentric)
-28s x12 - 18s x6, x5
-28s x10 - 18s x5, 16s x5

Standing EZ Curls (SS) Negative Curls
-45x12 - 35x6
-45x8 - 35x4

Rope Extensions
-40x5
-50x5
-60x10
50x6
40x5
25x8
25x4

-40x8
30x6
25x5
25x3

Abs

DB Shoulder Press
-32s x 5
-35s x 5
-45s x 5
-45s x 6

Seated Military Pin Press (Smith Machine)
-60x5
-80x5
-100x5
-120x2

Seat Military Press (Smith Machine)
-80x15
60x10
40x12

Lateral Raise (SS) Front Raise (hammer style)
-14s x 15 - 10s x 13
-14s x 11 - 10s x 10

Feeling pretty damn good! Despite being on a super low carb diet for the last 5 weeks my pressing movements are still improving. Last week I could only DB press the 40s for 5-6 reps but today I banged out the 45s nicely. I could only make 1 rep with 120 on the pin press before thats a PR there too and the lateral raises are up by 5 reps. I’m gonna start adding in cardio now (I’ve bought a bike I might as well use it) so hopefully the fat will start dropping at a much faster pace. I’m still taking in 300-400g protein a day and I have started sipping on waxy maize during my workouts. I hope to reach my goal in the next 12 weeks.

.

Weighted Dips
-BW x 3
-BW x 3
-BW x 3
-+20 x 3
-+25 x 3
-+30 x 9

Close Grip Bench
-60 x 8
-80 x 8
-100 x 5
-120 x 2

Military Pin Press (Smith Machine)
-60 x 5
-80 x 5
-100 x 5 (had about 10 in me)
-120 FAIL

DB Shoulder Press
-25s x 8
-32s x 5
-40s x 10 (10th rep was assisted)
-40s x 6

DB Shrugs
-32s x 15
-35s x 12
-40s x 10
-45s x 10
-60s x 8 (lost grip lol)
-60s x 15 (with straps)

Shrugs (using a flat bench press machine) (SS) Standing Trap Raise Machine
*not sure what the load was on the shrugs. Its not very heavy so we just use the whole stack.
-Stack x 23 - 45 x 20
-Stack x 18 - 45 x 15

Prone Trap Raise
-5s x 10
-5s x 10
-5s x 10
-5s x 12

Rope Extensions
-30 x 6
-40 x 5
-50 x 15
30 x 10
20 x 12
10 x 8

Back Squats
-60x15
-60x15
-80x12
-100x8
-120x5
-140x3
-160x3
-180x4

Leg Press
-180x8
-220x8
-260x8
-320x9

Leg Extensions
-40x5
-60x5
-95x12
85x6
75x5
55x6
40x3

Feeling pretty shitty about squats and deadlifts lately. It felt amazing to squat 200x4 just a few weeks ago but now I’m back to 180 and I can’t seem to get around it. As for deadlifts, well I haven’t even been doing them at all for weeks now. I just don’t feel motivated right now to do them, probably because I’m so focused on bringing my squat back up, but I think in the next 3 weeks I will get back on it and hopefully get back to my previous 230 pull, and then start the journey to the 600lb dead. A very long road ahead, but for now… squats squats squats!

Incline DB Press
-35s x 5
-45s x 5
-55s x 4 Really wanted 5 :confused:
-55s x 4 FAAAK!!

DB Rows
-32s x 15
-35s x 10
-40s x 6
-55s x 20 BIG PR!!

Flat Pin Press (Smith Machine)
-60 x 5
-80 x 5
-100 x 5
-120 x 6

Lat Pulldown
-55 x 10
-70 x 10
-90 x 8
70 x 6
60 x 5
60 x 2

Incline Bench
-100x5
80x5
60x5
40x10

Didn’t have enough to time to finish so we called it a day.
Hopefully next week I will finally incline db press the 55s for 5 reps and the week after I’m gonna have another stab at my flat bench. I’m thinking either I will try for 130x5 or see if I can make a comfortable 140x1 since the last one was me against the world lol.
Tonight… I pig out!

Didn’t do much today. I only had about 4 hours sleep, not much to eat and slightly buzzed from the night before so I decided to skip biceps (really hate training biceps) and get in some calf work done.

Seated Calf Raise
-30x10
-40x10
-50x10
-70x10
-70x10

Standing Calf Raise
-90x10
-120x10
-180x10
-180x10

Donkey Calf Raise
-40x15
-40x15

Left it at that…

Boozed up last night and pigged out today. Just felt I needed the extra carbs but its back to the diet tomorrow and back on the bike. Looking forward to some quality sleep and hitting PRs tomorrow. Hopefully I’ll manage to db shoulder press the 45s for more than 6. Got my eyes on those 50s, I just need to press the 45s for at least 10.

DB Shoulder Press
-32s x 8
-35s x 6
-45s x 7 (last rep assisted)
-45s x 7 (last rep assisted)

Close Grip Bench
-80 x 8
-100 x 3
-120 x 2

Called it a day after CGBP. My body is just begging for food and rest so thats what I’m gonna give it. I don’t think I will do anything for the next week which is convenient since I have to go get my tattoo finished so I wouldn’t be able to gym anyway. Mentally though, I am ready to get back in the gym but my body just aint havin it :frowning:
I will however keep cycling, training abs and probably calves too.

This is basically what my diet looks like:

Meal 1: Shake - 3 scoops whey (60-70g protein)
Meal 2: Shake - 3 scoops whey (60-70g protein)
Gym: Workout Shake - 1 1/2 scoops Waxy Maize
Meal 3: Post Workout Shake - 3 scoops whey (60-70g protein)
Meal 4: 2-4 beef patties,2 whole eggs + 2 egg whites (about 40-60 minutes after gym)
Meal 5: 2 steaks + vegetables OR 3 chicken breasts + vegetables
Meal 6: 1 steak OR 2 chicken breasts

Sometimes I will a 7th and 8th meal of either egg whites or a whey shake.

I don’t think this will change much at all. I’m training harder now than I did on high carbs so really I need as much food as I can get, especially with the added cardio now. I know this isn’t really much but I believe its enough to keep getting stronger in the gym and lose the weight, however slow it may be.

On a “high” carb day my day will look something like this:

Meal 1: 2 bacon, cheese and egg toasted sandwiches
Meal 2: pasta + shake - 2 scoops whey
Meal 3: 2 chicken breasts + 4 whole eggs
Gym: Workout Shake - 1 1/2 scoops Waxy Maize
Meal 4: Post Workout Shake - 3 scoops whey
Meal 5: 2 steaks + pasta OR 3 chicken breasts + pasta
Meal 6: 1 steak OR 2 chicken breasts

This is usually on my leg day.

Just cycled through a golf course for 6 holes. It took about 40 minutes and I am actually starting to enjoy it now. I will probably be doing this more often.

Hehe when your cardio’s up to scratch and ur cut like a cheese grater, you can cycle shirtless around the estate and hunt some chicks houses down bro :wink: hehe like a movie scene in Rocky, instead of jogging past, you cyle past a couple of kids in the street playing on their skateboards and bikes, then they join you in ur path of glory through the roads until you get to ur gate, turn around and… LAT SPREAD!!! hahaah!

Haha the gate will have to open both booms. One for each lat lol. Someone get a dictionary! Now check this definition!! spread!!!

10/04/2010

Morning Weight: 117.3kgs

So I’m up 2kgs and getting leaner. Hell to the fuckin yeayeaaah!!

Also just measured my calves. 16.5 so up over an inch from 5 weeks ago.

Now I’m gonna go play some Bad Company 2 online :slight_smile:

So its 03:40 AM and I cant sleep…

Too busy thinking of the week ahead to get any shut eye so now I surfing youtube. I’ve decided that today I’ll do squats, bench and db rows since I won’t be able to get any real weight lifting done for the rest of the week (coz of the tattoo and all). These are the numbers I’m sorta going for today - squat 160kgsx10, bench 130kgsx5, kroc row 60kgsx15. Obviously if I have more in me I will go for it but those are the numbers I will be happy with.

Now I’ve gathered up some youtube vids to get me pumped up before I go. Here they are:

http://www.youtube.com/watch?v=808CRylR4Ms
Incline Press 405ing after a set with 495 is no joke!

Squats
-60x15
-60x15
-100x10
-100x10
-120x5
-140x3
-160x10 GOT IT!!

Bench Press
-40x15
-60x10
-80x10
-100x5
-115x2
-130x4 (1 rep short of my goal but still a PR by 1 rep)

DB Rows
-35s x 15
-40s x 10
-45s x 6
-60s x 15 GOT IT!!

Pretty fuckin good day! Now I get the week off from weights! Still gonna be cycling though…
Damn I’m so motivated to squat lately. Its all I want to do now lol. I’m gonna attempt 180x8 next week! I NEED to reach that 200 mark again for reps. There is nothing more annoying than finally having it only to lose it again. Its like I’ve had to start from scratch…

Gotta take the week off to let the tattoo heal :frowning:

In the mean time I’m just stocking up on lifting videos to get me pumped for next week!

http://www.youtube.com/watch?v=uC-Ba9-gmlg&feature=related

http://www.youtube.com/watch?v=uue-jmP9szQ