**************Bikeral Training and Diet Log************************

**bikeral** · 04-13-2012, 07:15 AM

I stopped logging because I injured myself trying to up the weights 18 months ago when I was logging everything. I will start logging and just be sensible about the weight.
Usually do one week 6-12 range and one 10-15 for most body parts. For legs I go one week 12 reps and one week 20 reps. Last set of most exercises I will strip down the eight 2 or 3 times and hit failure again.

Right now I am shooting for following training:
Monday Legs
Tuesday Chest/Bi
Wed OFF
Thursday Back
Fri Delts/Tri

As always I am open to your expertise. Thanks

**Back In Black** · 04-13-2012, 07:26 AM

Different stimuli work on different people I firmly believe that. But I will never cut again any other way than, alternate weeks:-

4-6 reps except legs 12-15 rep

8-10 reps except legs 15-20 reps

I'm not being silly trying to beat my weights/reps by a lot but little by little. It's the only cut where I've got stronger not weaker. If I feel the weight is too heavy for my technique the weight goes down until I get my technique right.

I like your split it's the same as mine except different days

**bikeral** · 04-13-2012, 07:31 AM

Sounds good. That is close to what I am doing. I'll tweak it to your suggestion and see how that goes.

Just changed from 5 day split to this 4 day split. Needed the extra day rest. Also I was doing legs on Friday before and by then I was out of gas.

Thanks for the tips.

**SlimmerMe** · 04-13-2012, 10:07 AM

Sounds like you are on track and getting good tips!

**bikeral** · 04-13-2012, 10:49 AM

Originally Posted by SlimmerMe

Sounds like you are on track and getting good tips!

Yes I am. Glad to hear from you. Have a great weekend.

**JohnnnyBlazzze** · 04-13-2012, 02:00 PM

Originally Posted by bikeral

Hey Johnnny, feeling good. By the end of the week I am completely drained but progress is good. I have 6 weeks till i go on vacation and I will try to go the distance staying strict on diet and training. Hope you are on coarse as well. See you've had a bit rain in your area.

Yea nothing crazy, ill just go lift instead of run outside. Yea man have fun on your vacation, i'm sure you've made tons of progress already, any new photos to compare to day 1?

**bikeral** · 04-13-2012, 02:09 PM

Originally Posted by johnnnyblazzze

Yea nothing crazy, ill just go lift instead of run outside. Yea man have fun on your vacation, i'm sure you've made tons of progress already, any new photos to compare to day 1?

I did not take pics till I was already in for a week. I posted pics last week which are about 3 weeks apart from first pics. It's hard for me to see the results cause I started with so much extra fat and the fat seems to go from everywhere but the waist area first. I've noticed some vascularity in my forearms and legs are drying up as well.
Next pics in 3 weeks hopefully we can see a real difference.

**JohnnnyBlazzze** · 04-13-2012, 02:14 PM

Originally Posted by bikeral

I did not take pics till I was already in for a week. I posted pics last week which are about 3 weeks apart from first pics. It's hard for me to see the results cause I started with so much extra fat and the fat seems to go from everywhere but the waist area first. I've noticed some vascularity in my forearms and legs are drying up as well.
Next pics in 3 weeks hopefully we can see a real difference.

Yea it sucks the first few weeks. It seems like the last place i loose fat is my lower abdomen and my chest lol. The vascularity I think is one of the first noticeable things. I look at myself a lot in the mirror, no homo, but you can start to notice tiny changes from different angles of yourself.

**bikeral** · 04-14-2012, 07:40 AM

Day 44 Friday yesterday Training PM Delts/Tri
4 sets smith shoulder press
4 sets upright row
4 sets reverse fly
3 sets cable pushdown
3 sets cable bent tri extension rope
3 sets side tri extension rope

**bikeral** · 04-14-2012, 07:41 AM

Day 44 Friday yesterday Cals/Macros
Cals2311/P263/C182/F43

**bikeral** · 04-14-2012, 07:42 AM

Day 45 Saturday AM Cardio @ 8AM
60 mins LIC Elliptical

**GirlyGymRat** · 04-15-2012, 08:24 AM

don't give up BA!!! it is ALL worth it! you be happier, healthier, HEATLTHIER!!!

**bikeral** · 04-15-2012, 06:08 PM

Originally Posted by girlgymrat

don't give up BA!!! it is ALL worth it! you be happier, healthier, HEATLTHIER!!!

Thanks GGR.

**bikeral** · 04-16-2012, 07:05 AM

OK... First real stumble. Saturday night I had about 6 glasses of red wine and 2 of Brandy. Guess it's been so long since I've had alcohol it made me sick. Sunday felt like shit all day. Ate clean but did not record cals/macros.
Back on track today.

**bikeral** · 04-16-2012, 07:06 AM

Day 47 Monday AM Cardio
10 mins warmup 5MPh
HIIT on 8th set slightly pulled right ham. Continued rest of 60 mins with LIC

**Back In Black** · 04-16-2012, 07:07 AM

Originally Posted by bikeral

OK... First real stumble. Saturday night I had about 6 glasses of red wine and 2 of Brandy. Guess it's been so long since I've had alcohol it made me sick. Sunday felt like shit all day. Ate clean but did not record cals/macros.
Back on track today.

Sometime man, you just need to be reminded how bad the bad stuff makes you feel. Well done for getting straight back on the horse!

**bikeral** · 04-16-2012, 07:14 AM

Originally Posted by SteM

Sometime man, you just need to be reminded how bad the bad stuff makes you feel. Well done for getting straight back on the horse!

Thanks Stem. Yea it pretty much killed my weekend. Yesterday the weather was great and I was sitting home sick all day. Like you said. Back on the horse is the key, no reason to dwell on mistakes.

**--->>405<<---** · 04-16-2012, 07:26 AM

i havent had any alcohol in 4yrs.. wonder how itd make me feel?

prob makes u wonder why u drink it huh??? obviously it is very destructive.. u can see it stoppd ur program in its tracks!

**bikeral** · 04-16-2012, 07:34 AM

Originally Posted by --->>405<<---

i havent had any alcohol in 4yrs.. wonder how itd make me feel?

prob makes u wonder why u drink it huh??? obviously it is very destructive.. u can see it stoppd ur program in its tracks!

Definitively really bad choice. Ton of empty cals and next day you pay. I used to be able to drink much more without getting sick but i guess the body gets used to good food and no alcohol and gets really pissed off when you introduce it again.
Just glad to put it behind me and get back on track. Hopefully it does not ruin this weeks training progress.

**--->>405<<---** · 04-16-2012, 07:38 AM

i dont know about u al but every lesson i learned was the "hard way"

but one thing is for sure.. when u learn something the hard way u truly do learn

**BrownGirl** · 04-16-2012, 03:02 PM

Great job for not wallowing in guilt fo what happened with the alcohol and getting right back on the horse!

Keep it up! You have our support...

**bikeral** · 04-16-2012, 07:30 PM

Originally Posted by BrownGirl

Great job for not wallowing in guilt fo what happened with the alcohol and getting right back on the horse!

Keep it up! You have our support...

Thanks BG. Feeling good again after AM cardio/clean food/PM workout It's behind me now. Ready to train hard.

**bikeral** · 04-16-2012, 07:32 PM

Day 47 PM workout Chest/Bi
4 sets Incline dumbbell press
4 sets Flat dumbbell press
4 sets wide dips
4 sets barbell curl
3 sets reverse curl
3 sets alternating dumbbell curl
30 mins LIC on Elliptical

**bikeral** · 04-16-2012, 07:33 PM

Day 47 Monday Cals/Macros
Cals 2143/P267/C122/F46

**GirlyGymRat** · 04-16-2012, 09:32 PM

I used to have an occassional wine...NOT ANYMORE. can't afford the carbs. rather eat 1/2 a sweet potato : )

**bikeral** · 04-17-2012, 05:07 AM

Originally Posted by girlgymrat

I used to have an occassional wine...NOT ANYMORE. can't afford the carbs. rather eat 1/2 a sweet potato : )

Yea just not worth it. Sets you back on a lot of hard work.

**bikeral** · 04-17-2012, 05:08 AM

Day 48 Tuesday AM Cardio @ 5:30
60 mins LIC 3.2MPH/12 Incline

**bikeral** · 04-17-2012, 06:21 PM

Day 48 Tuesday PM Training Legs
10 mins warmup
4 sets squats
4 sets v-squats
3 sets leg press
4 sets leg curls
30 mIns LIC Elliptical

Had to go easy on hams since i still am not 100% after pulling right ham yesterday doing HIIT.
Tomorrow if its still not 100% I'll just do LIC

**bikeral** · 04-17-2012, 06:22 PM

Day 48 Tuesday cals/Macros

Cals2208/P252/C159/F48

**Back In Black** · 04-18-2012, 02:56 AM

Bad news on the hammy. Stick to LIC until it clears up, no point putting yourself out of action for any period of time by tearing it.

**bikeral** · 04-18-2012, 05:14 AM

Originally Posted by SteM

Bad news on the hammy. Stick to LIC until it clears up, no point putting yourself out of action for any period of time by tearing it.

Yes, LIC is way better than sitting home.

**bikeral** · 04-18-2012, 05:16 AM

Day 49 Wednesday AM cardio
60 mins LIC total
30 Mins Elliptical
30 Mins Incline treadmill

**--->>405<<---** · 04-18-2012, 08:56 AM

bummer on the ham pull al.. elliptical should get u through though

**bikeral** · 04-18-2012, 09:13 AM

^^ Just glad I can keep doing LIC. Elliptical is my new friend.

**JohnnnyBlazzze** · 04-18-2012, 09:44 AM

Whatsup Al hope you're feeling better, cover that sucker in icy hot lol. Any hot tubs or jacuzzis around your area, check those out to.

**bikeral** · 04-18-2012, 10:06 AM

Originally Posted by johnnnyblazzze

Whatsup Al hope you're feeling better, cover that sucker in icy hot lol. Any hot tubs or jacuzzis around your area, check those out to.

Thanks bro. It's not too bad. Just don't want to chance running all out doing HIIT and making it worse. Hopefully be 100% by end of week.

**RaginCajun** · 04-18-2012, 10:14 AM

Originally Posted by bikeral

Definitively really bad choice. Ton of empty cals and next day you pay. I used to be able to drink much more without getting sick but i guess the body gets used to good food and no alcohol and gets really pissed off when you introduce it again.
Just glad to put it behind me and get back on track. Hopefully it does not ruin this weeks training progress.

Originally Posted by girlgymrat

I used to have an occassional wine...NOT ANYMORE. can't afford the carbs. rather eat 1/2 a sweet potato : )

Originally Posted by bikeral

Yea just not worth it. Sets you back on a lot of hard work.

its probably the main reason i am not ripped up! make sure you ice that hammy! way to keep chuggin along bikeral!

**bikeral** · 04-18-2012, 10:26 AM

^^ Usually I would not make a big deal about a few drinks. But right now I am serious on this cut and a few drinks is a setback! Thanks for stopping by RC.