Beowulf's (insert witty title) Training Log

[kwyckemynd00]

Rest / Pause doesn't have anything to do with TUT really, just a fatigue factor. Some people benifit from working their muscles harder, i.e. rest pause, and some people should just stick to straight sets because they don't recover as well.

 

[bpmartyr]

Rest / Pause doesn't have anything to do with TUT really, just a fatigue factor. Some people benifit from working their muscles harder, i.e. rest pause, and some people should just stick to straight sets because they don't recover as well.

I reduced the TUT but was wondering if the RP will help with strength gains. I have good recovery, especially with the "enhancement" I am currently getting. I was thinking the last set to failure, RP and try again? I guess I should just get off my lazy ass and do a search, LOL.

Sorry Beo, I'll quit hijackin your thread. Reading it just got me thinkin is all. (That is a dangerous pastime for me)

 

[Beowulf]

I reduced the TUT but was wondering if the RP will help with strength gains. I have good recovery, especially with the "enhancement" I am currently getting. I was thinking the last set to failure, RP and try again? I guess I should just get off my lazy ass and do a search, LOL.

Sorry Beo, I'll quit hijackin your thread. Reading it just got me thinkin is all. (That is a dangerous pastime for me)

Ask away, I could care less about hijacking.

DC claims his entire regimen is geared toward strength and hypertrophy, so I would think that a RP would help in that dept. Considering your current state of "suspended animation", I can't imagine it hurting. Only thing is that I would not use RP in the 2-4 rep range. If you get 4 reps in the straight set, you might get 1 more, 2 if you're lucky. I'd say shoot for something you can get for at least 6-7 reps, take 10-15 breaths and you should get 2-4 more reps. Make sure you are very, very, very warm. RP is no joke :bb2:

BTW, looking pretty shredded in the avatar; will you be updating post-cycle.

 

[bpmartyr]

Ask away, I could care less about hijacking.

DC claims his entire regimen is geared toward strength and hypertrophy, so I would think that a RP would help in that dept. Considering your current state of "suspended animation", I can't imagine it hurting. Only thing is that I would not use RP in the 2-4 rep range. If you get 4 reps in the straight set, you might get 1 more, 2 if you're lucky. I'd say shoot for something you can get for at least 6-7 reps, take 10-15 breaths and you should get 2-4 more reps. Make sure you are very, very, very warm. RP is no joke :bb2:

BTW, looking pretty shredded in the avatar; will you be updating post-cycle.

Thanks for the info bro. Perhaps I'll try the RP on my second set to squeeze out a bit more volume. I like the lower rep final set with a very slow neg on the last rep. Trying to get the fibers used to the heavier weight.

Avy pic was at the end of the USP/Scivation cut stack test and yeah, I was pretty lean. Not the case right now. Almost embarrasing going from showing abs to pudgin over the belt. I prolly throw up some update pics at the end of this run. I do plan on cutting in the second half though.

 

[motiv8er]

Hey Beo,
How are you doing Man? Any updates?

 

[Beowulf]

I've been away at a conference and didn't have any time for the gym. I just ran 30min every morning. Diet was mediocre at best, but I'll be back at it tomorrow :squat:

 

[Beowulf]

Resuming the Log...

I got back from a conference late Friday night, and was occupied Sat and Sunday (wedding), so I ended up having a 9 day layoff. I really hate layoffs. My diet wasn't terrible, but definitely shy of where it should have been

Nonetheless, I'm back at it and plan to crank for at least 7 consecutive weeks before another layoff. I figure I should have a deloading week before the chaos of the new school year begins.

7/3/2006

Day 1C: QUADS/HAMS/ABS

Deadlifts:
135x8
135x5
185x5
225x4
275x2
315x2
365x1
315x4
This pissed me off. I got 365x4 for on my first time doing this workout. I do not respond well to layoffs, and I didn't have my **** together well enough to nail the layoff diet. Oh well, the conference was informative, and I got to know my new colleagues for next year.

Leg Press
180x12
270x9
360x4
450x20 (RP @ 13)

Swiss Ball Crunches
20
16
15
12

Vacuums
3 sets for as long as possible (didnt' count)

Cardio
Elliptical: 45 min

Nutrition
Burned: 3407
Consumed: 2830
Deficit: 577
Ratio: 46/38/17

 

[motiv8er]

Re: Resuming the Log...

I got back from a conference late Friday night, and was occupied Sat and Sunday (wedding), so I ended up having a 9 day layoff. I really hate layoffs. My diet wasn't terrible, but definitely shy of where it should have been

Nonetheless, I'm back at it and plan to crank for at least 7 consecutive weeks before another layoff. I figure I should have a deloading week before the chaos of the new school year begins.

7/3/2006

Day 1C: QUADS/HAMS/ABS

Deadlifts:
135x8
135x5
185x5
225x4
275x2
315x2
365x1
315x4
This pissed me off. I got 365x4 for on my first time doing this workout. I do not respond well to layoffs, and I didn't have my **** together well enough to nail the layoff diet. Oh well, the conference was informative, and I got to know my new colleagues for next year.

Leg Press
180x12
270x9
360x4
450x20 (RP @ 13)

Swiss Ball Crunches
20
16
15
12

Vacuums
3 sets for as long as possible (didnt' count)

Cardio
Elliptical: 45 min

Nutrition
Burned: 3407
Consumed: TBD
Deficit: TBD
Ratio: TBD

Hey Bud,

You are back in the gym now. I've often felt guilty from the absence, but benefited from it. So stay focused AND DON'T GET DOWN ON YOURSELF!!! (but put the ice cream down for the week. )

 

[Beowulf]

Yeah, I'm not taking that DL performance as a complete failure. I just need to ease back into it.

 

[Ubiquitous]

here Beo.. give Ubi a hug... I've been there... I had three weeks off recently due to some huge events in my life... and came back with a pitiful showing in the gym....

anyways, you can stop hugging now... getting weird.

 

[Beowulf]

I'd hug longer but those nunchucks are intimidating :run:

 

[Beowulf]

7/5/2006

DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

BB Incline Bench
45x20
45x15
135x8
165x5
185x10 RP@7
~Lost a couple of reps here, but not as bad as the loss on leg day

CG Pulldown
60x15
60x10
80x8
100x5
120x4
150x20 RP@13

DB Raise
8x15
15x5
25x21 RP@14

BB Rows
45x15
135x8
185x5
205x13 RP@8

EZ Skullcrusher
30x15
50x8
70x20 RP@13, 18

Nutrition
Burned: 3274
Consumed: 2814
Deficit: 460
Ratio: 58/27/15

Overall, strength is more on track than expected. Bring it on :bb:

 

[Beowulf]

7/6/2006

DAY 2B: BIS/CALVES/FOREARMS/ABS

EZ Preacher Curls
30x12
40x8
60x5
70x3
80x11 RP@8 (lost 1 rep from last time...not too bad)
50x23 straight set

Seated Calf Raise
0x20
45x12
70x8
85x5
115x4
150x20 RP@10,16 PR
115x15 straight set

DB Wrist Curls (palms up, seated)
15x20
20x20
25x20
30x20

Woodchop (for obliques)
40x15 (chest level)
50x15 (chest level)
60x15 (chest level)
40x15 (from bottom of pulley)
*this is a great exercise for obliques, and to a lesser degree, abs
http://www.bodybuilding.com/fun/henkin8e.jpg

Nutrition
Burned: TBD
Consumed: TBD
Deficit: TBD
Ratio: TBD

Today should be the day to update my goal for the last year, but I've modified it in my sig to extend for 1 more month, due to getting off track with being out of town for the conference. Again, I feel like I'm getting back on track with my workouts. Gotta keep truckin' :run:

 

[Mulletsoldier]

Hey Beo, just wanted to let you know I have been secretly following your log whilst hiding in the shadows. All the while ready to pounce like Ubi would on his next victim.

 

[Beelzebub]

happy birthday beo

 

[natedogg]

happy birthday beo

Just another day closer to dying right. How depressing is that.

BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.

 

[Beowulf]

happy birthday beo

:cheers:

Just another day closer to dying right. How depressing is that.

BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.

Nice catch. Frightening that I'm an English teacher, isn't it... :gas:

I'm one day closer to dying, or as I prefer to think of it, one day closer to the best shape of my life. Otherwise I'd sit on the couch and eat ice cream all day. Hmmmmmmmm, ice cream :food:

 

[Ubiquitous]

happy birthday bro.. how did you like my side of the country? Maybe next time you won't be so shy huh? Although, you were 2 hours south of me... ..... ... ... I digress.... keep up the logs.. some of us (namely I) are too lazy to keep them.

 

[Beowulf]

Thanks Ubi. I realized that I was spending Monday through Friday with my entire grade level team, and we were in workshops from 7:30-4pm every day. I didn't have time to do anything, and I had to be on my best behavior. They thought I was tapped b/c I stayed out until 2am when the night that my buddy drove down from LA to catch up.

I love your side of the country. Pacific Beach made me curse the sanctity of marriage (figuratively, of course). I could really get used to living out there, and would actually go for it if life wasn't so fleeting. I just got hired at one of the best city schools in the country (a rare opportunity), and the lady and I will probably start having Beowulfitos in a couple of years, so we'll need to rely on family a lot then.

I really wish I had spent a few years in SoCal in my early twenties :rasp: One thing is certain: I'll be headed out that way again to visit my buddy just outside LA. If I make it this summer I'll definitely give you a shout, and maybe even get some workouts in next time.

 

[natedogg]

I really wish I had spent a few years in SoCal in my early twenties :rasp: One thing is certain: I'll be headed out that way again to visit my buddy just outside LA. If I make it this summer I'll definitely give you a shout, and maybe even get some workouts in next time.

SoCal is the ****.

 

[Beelzebub]

socal is definately the place to be.

if you can afford it.

 

[Beowulf]

Yeah, I heard that the avg price of a home is $600,000, and there are not many job opportunities. Definitely not the place for a teacher to start a family, but a very nice place to visit.

 

[Beowulf]

7/7/2006
Day 3B: QUADS/HAMS/ABS
Hack Squat
0x15
90x8
180x5
230x4
270x3
320x12
270x16
I was aiming to duplicate my last effort, and did almost exactly, except that I bumped into a buddy and ended up having a 2min rest between the 320 set and the 270 set. Definitely getting back on track.

Leg Curl
40x12
60x8
80x5
100x3
120x18 RP@11, 15
Got the same on this, but I needed an extra RP


Nutrition
Burned: 3318
Consumed: TBD
Deficit: TBD
Ratio: TBD

 

[Beowulf]

7/11/2006

Cardio: 30 Min in a.m.

DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS
Dips
90x12 (on machine)
90x12 (on machine)
0x5
0x6
0x6
35x4
50x16 RP@9, 14
(Did a 2nd RP here to beat what I did last time; would've come up 1 short)

Wide Neutral Grip Lat PD
60x12
80x8
100x6
110x4
120x3
130x14 RP@9
T-Bar Rows
45x10
90x5
135x7 :frustrate:
I was really short on time, so I didn't really rest between any of these, and had to screw before doing the set properly. Back thickness is usually my strongest movement, so if I have to botch an exercise, this is the one to do it on.

I'm still having a tough time making it to the gym b/c I keep having conflicts. I'm finally getting a summer schedule down, which is good b/c ironically, the lack of routine makes it hard to find time to hit the gym. Saturday was scheduled off. Sunday, the fam celebrated my B-Day, so I was there all day, and the gym closes early. Monday, my wife had a minor procedure done, and was in extreme pain, so she understandably wanted me with her all day (you wouldn't believe how sensitive I can be :gas: ). I finally made it in today, but had started a major project all day. I took the wife out for a belated b-day dinner (3months late ), so I had to leave the gym halfway through my workout. I'll do delts and tris with abs, calves and bis tomorrow. No big deal.

The dinner was awesome. Any Bostonians out there should check out Dali (named for the painter), a Spanish tapas restaurant on the Somerville/Cambridge line. Awesome food. We had to get a b-day dessert, and you won't believe what my wife wanted: a traditional Spanish dessert, flan, but this one was called "Ubiquitous Flan". Something you want to tell me Ubi? Any reason she'd pick that you fecker... :bruce:

I'm sure this will sound wrong, but Ubi was delicious :run:

I'm not even gonna try to count cals for the day after eating 7 different tapas plus dessert. Suffice to say I won't have a cheat for a while.

 

[Beowulf]

7/12/2006

DAY 2C (Modified): TRIS/DELTS/BIS/FOREARMS

CG Bench:
45x15
45x15
95x8
135x5
160x3
185x10 RP@7
Tris were a bit fatigued from dips yesterday, otherwise I think I would have beaten this

BB Curls (Wide)
30x12
40x8
50x6
80x4
90x4
100x9 RP@6

Upright Rows
30x12
40x10
50x4
70x3
80x15 RP@10

Reverse EZ Curl
30x12
40x5
50x18 RP@12

I got up early today to get this workout in before working today. I'm sick of missing workouts, so I'll fit them in whenever I can (as long as it doesn't jeopardize my marriage )

I'm doing manual labor all day, so I'm not sure how much I will need to increase cals. I'll listen to my body and tweak cals accordingly.

Consumed: 30009
Burned: Haven't a clue, based on manual labor.
Ratio: 43/34/23

 

[Beowulf]

7/13/2006

DAY 3C: QUADS/HAMS

Barbell Squat
45x12
45x10
135x5
135x10
165x5
185x4
205x3
225x12
135x20 (only had about 30-45sec. rest before doing this)

Reverse Hyper-Extension
8
12
12

Nutrition
Consumed: 2779
Burned: 3178
Deficit: 399
Ratio: 46/34/20

 

[Beowulf]

7/16/2006

DAY 1A: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

DB Bench
35x12
45x10
55x7
65x4
75x3
85x14 RP@10, 13
I dropped the weight down on this one to hit more reps

Pullups
(warmups on Lat PD)
60x10 (LPD)
80x10 (LPD)
100x6 (LPD)
80x6 (LPD)
3
3
20 PR :head:
RP @12, 17
I felt weak while warming up, but I depussified my mindset for the working set :woohoo:

Arnold Press
25x10
35x6
45x5
55x14 PR
RP@10

Seated CG Rows
50x10
80x7
100x4
120x23 PR :head:
I added 10lbs and got the exact same reps as last time

Tri PD
50x5
75x5
90x21 PR :head:
I got three reps more than last time. I think it is time to bump up the weight on this one :bb3:

I've been painting a house for the last week, which means my calorie expediture is dramatically up. I had to hit a deadline by yesterday, which meant twelve hour days in 90+ degree weather with ridiculous humidity. Amazingly, I stepped on the scale today and am actually up 1lb. I don't know how that is possible, so I'll check it again this week.

 

[bpmartyr]

Nice work man. I am getting more and more intrigued by this "Dogg Crapp". Have to give er a go on the next rotation.

 

[Beowulf]

7/18/2006

DAY 2A: BIS/CALVES/FOREARMS/ABS

DB Curls
20x10
25x8
30x6
35x4
40x3
50x15 PR
--RP@8, 12

Standing Calf Raise
100x10
150x8
200x6
275x8
325x5
375x4
425x16
--RP@10
This tied what I did last time, but I think that in itself is an accomplishment b/c I've spent dozens of hours standing on ladders and roofs for the last week. Anyone who has done the same knows the toll this takes on the calves.

DB Wrist Curls
20x12
25x12
30x15

Hanging Leg Raise
(warmup with crunches)
10
10
10
10
(HLR)
3
3
20 RP@12, 17

Nutrition
Consumed: 2756
Burned: A poopload...scraping and sanding in 96 degree weather for 5 hours
Ratio: 45/38/18 (P/C/F)

 

[Beowulf]

Yesterday's Workout

7/20/2006
*Didn't have time to post this up yesterday.

DAY 3A: QUADS/HAMS

Deadlifts
135x6
135x6
225x4
225x4
275x3
315x1
365x4
315x6

Leg Press
0x15
9012
180x8
270x5
360x3
450x2
500x20 PR
RP@13

 

[Beowulf]

7/21/2006

DAY 1B: CHEST/DELTS/TRIS

BB Incline Bench
45x20
95x8
135x6
155x4
170x2
190x13 PR--I beat the **** out of last time :head: Up 5lbs and 3 reps! Still light weight for most of you, but it is progress

DB Lat Raise
10x10
15x9
20x7
30x21 PR
RP@14

EZ Skull Crushers
30x10
50x8
60x4
80x18 PR :think:
I bumped it up 10lbs and lost 2 reps on this. Don't know if I should call that a PR or not, b/c I did lose reps.

So I went 3 for 3, or pretty close to it. Very nice, considering I am still running a calorie deficit. I was short on time, and my back is a bit sore from DLs yesterday, so I'm doing back with bis, forearms and calves tomorrow or Sunday.

 

[Beowulf]

Workout from 2 days ago

7/23/2006

DAY 2A/2B (MODIFIED): BACK WIDTH/BACK THICKNESS/BIS/CALVES

CG Pulldowns
60x12
80x7
100x6
120x3
140x1
160x13 PR
I'll have the whole stack very soon!

BB Rows
45x15
135x8
185x5
205x18 PR

EZ Preacher Curls
40x10
60x5
80x14 PR

Seated Calf Raise
45x10
45x15
70x8
105x6
130x3
155x20 PR

4 for 4 :head:

 

[Beowulf]

7/25/2006

DAY 3B: QUADS/HAMS

Hack Squat
90x8
90x8
180x5
180x5
230x4
270x3
320x3
360x16 PR
90x15 (ROM from 1/4 to 3/4 down to burnout)

Leg Curl
50x10
60x8
70x5
80x5
100x3
120x20 PR

2 for 2 :head:

The weights keep moving up, and I'm cutting :bb2: Loving my workouts

 

[Beowulf]

I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".

****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.

The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
Meal 1:
6 egg whites
1 whole egg
2oz. grilled chix
1 cup steamed spinach
2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods :food: )
1 medium ruby red grapefruit

Meal 2:
2 Scoops WPI + 5g glutamine
24 almonds
1.5 cups broccoli, asparagus or green beans

Meal 3:
6oz chix or halibut or sirloin or tuna or lean turkey
1 cup broccoli or asparagus or green beans
4oz avocado or 24 almonds

Meal 4:
5oz chix or halibut...etc
1 cup steamed broccoli or ....etc
4oz avocado or 24 almonds

Meal 5:
2 scoops WPI + 5g glutamine
18 almonds
1 cup brocc...etc

Meal 6:
6oz chix or halibut...etc
1 cup broccoli...etc
3oz avocado
1 ruby red grapefruit (medium)

Every 21st meal is a refeed eaten in 3 parts in this order:
1.5 cups green veggies

3/4 cup oatmeal
4tbsp raisins
1 tbsp honey
splenda for sweetening
1 tbsp benecol light or smart balance

9oz yam/sweet potato
2tbsp peanut butter
splenda for sweetening

I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.

Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.

Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.

The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.

 

[motiv8er]

I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".

****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.

The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
Meal 1:
6 egg whites
1 whole egg
2oz. grilled chix
1 cup steamed spinach
2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods :food: )
1 medium ruby red grapefruit

Meal 2:
2 Scoops WPI + 5g glutamine
24 almonds
1.5 cups broccoli, asparagus or green beans

Meal 3:
6oz chix or halibut or sirloin or tuna or lean turkey
1 cup broccoli or asparagus or green beans
4oz avocado or 24 almonds

Meal 4:
5oz chix or halibut...etc
1 cup steamed broccoli or ....etc
4oz avocado or 24 almonds

Meal 5:
2 scoops WPI + 5g glutamine
18 almonds
1 cup brocc...etc

Meal 6:
6oz chix or halibut...etc
1 cup broccoli...etc
3oz avocado
1 ruby red grapefruit (medium)

Every 21st meal is a refeed eaten in 3 parts in this order:
1.5 cups green veggies

3/4 cup oatmeal
4tbsp raisins
1 tbsp honey
splenda for sweetening
1 tbsp benecol light or smart balance

9oz yam/sweet potato
2tbsp peanut butter
splenda for sweetening

I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.

Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.

Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.

The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.

Hey Beowulf,

Long time since I checked up on your progress! Your diet is looking great. VERY tasty. I am eating a ton of avacodoes and gaucamole myself right now. They are pretty cheap and plentiful. All the walking around Mexico City has been good for the gut. I head to Costa this Sunday. Keep up the good work!!
M-

 

[Beowulf]

Damn, bro, I didn't realize you were leaving so soon. Having any issues with the diet yet? I'm jealous as hell right now; you're gonna have the best time of your life. Enjoy :cheers:

 

[Beowulf]

7/27/2006

DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS

Weighted Dips
2x90x12 (machine)
5
5
20x4
40x3
60x16 PR

Wide Grip Neutral Pulldowns
50x15
60x12
80x8
100x6
110x3
130x18 PR

T-Bar Rows
0x15
45x10
90x5
135x17 PR

I wasn't able to do DELTS/TRIS b/c my lady felt sick, so we had to bail early :frustrate: Might have been for the best b/c my carb up was supposed to be last night, but I messed up, so I just did it tonight. I could tell I was pretty depleted b/c when I was warming up on CG Bench my tris were feeling toasted warming up with 135. Definitely didn't help that I worked so hard on dips, but I think I can still add the CGBP tomorrow and my strength should be better.

The carb up meal is unbelievably good: oatmeal w/honey, raisins, butter (trans fat free), and splenda. I'll be keeping this in the rotation when bulking :food:

 

[OCCFan023]

do you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.

 

[Beowulf]

7/30/2006

DAY 1C/2C (MODIFIED): TRIS/BIS/DELTS/FOREARMS

CG Bench
45x15
95x10
135x5
160x3
190x5 :rasp:
135x12 (went into this immediately)
Felt weak as hell on this. My wife was spotting me, so at 105lbs, I wasn't too confident in her ability to pull twice her weight off of me, especially since she is short as hell, so she'd basically be doing the top of an upright row. I've been dehydrated from working outdoors, and it may be taking its toll, along with heavy lifting while cutting. My muscles have also been cramping a bit. I'll try to keep it up, but I'm watching out for overtraining. Things got better as the workout progressed.

BB Curl
45x10
45x8
65x5
85x4
95x2
105x15 PR

I think I made this decision, and then forgot, but I need to stick to just the EZ bar. My wrists/hands were killing on these, and I honestly think the pain made me stop before my muscles did.

Upright Rows
20x15
30x12
40x8
50x5
60x3
80x18 PR

I also ****ed around with some forearm exercises, but since my wrists were already sore, I was limited in what I could do. Damn masturbation pastime is crippling my workouts

do you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.

I'm gonna try to stick with it for the entire 16 weeks. Maybe I'll take a break after 12 or so. I love most of the foods, and the veggies are better with avocado. I have an event to be in the shape of my life for in February, so I want to get all out shredded :twisted:

 

[Beowulf]

Worked 12 hours painting on a hot ass day. Legs are trashed from 8+ hours standing on roofs and ladders. Also feels like I tweaked something on the teardrop part of my quad. The constant angles on the roof is hell on the knee area. I think I'm gonna only train legs once weekly, on Friday or Saturday. Otherwise, they will never recover.

 

[Mulletsoldier]

Nice diet bro, looks solid as all hell!

 

[Beowulf]

Nice diet bro, looks solid as all hell!

Right now I'm chowing down on the refeed:
3/4 cup oats
1tbsp honey
1tbsp benecol (butter stuff, trans-fat-free)
4tbsp raisins

This is only part of it, but it is my new favorite meal.

 

[Beowulf]

8/1/2006

DAY 1A: CHEST/BACK WIDTH AND THICKNESS (MODIFIED)

DB Bench
25x15
35x15
45x8
60x6
75x4
90x2
95x5 :frustrate:
75x8

Pullups
(warmup on lat pd)
60x12
80x8
100x6
3
21 PR

CG Seated Row
60x8
80x6
100x4
130x23 PR

I think the outdoor labor is definitely taking its toll. I think scraping and sanding is taking a toll on my tris. Anything involving tris is getting weaker the last few workouts, though I guess this shouldn't be surprising: painting is easy enough, but scraping and sanding involves pressing against the house for as much as 5 hours a day some days. I can't wait till I finish just b/c it is messing with my workouts. All prep should be done by the end of next week, if not sooner.

 

[Beowulf]

8/3/2006

DAY 1A/2A (Modified): DELTS/BIS/FOREARMS

Arnold Press
25x8
35x6
40x5
45x4
50x21 PR
Typical gym jackass scenario: I got myself all pumped for the set, looked at the 60 marker on the mirror, grabbed the "60s" and started pumping. I was in disbelief when I banged out 12 solid reps. I took my 15 breaths, grabbed the bells, and realized I had been using the 50's. Someone put them back in the wrong place. Regardless, I got 6 additional reps over what I had done with the 55s, so I'll take it. Up to the 60's next time.

DB Curl
20x10
25x6
30x5
35x3
45x2
50x16 PR

Rev. Curl/Hammer Curl Superset
50x8/25x6
50x12/25x8

 

[Beowulf]

Hey Guys,

I'm gonna temporarily discontinue this log. I have too much to accomplish in the next 5 weeks, before starting a new curriculum at a new school. I love this place, but it is easy to spend way too much time here. I need to sacrifice something, and it isn't going to be the gym. I'll pop in from time to time (if everything is on track), but until then:
I'M ON HIATUS!

 

[Mulletsoldier]

NOOOOOOOOOOOOOOOOO!!

Just jokes bro, if it's between the log and what you are logging, we all know what has to go.