`!'Bucka'!` journey to 10% and beyond!

[Brick]

Recap

Here is all my workouts since starting baseline's workout

I pulled my hamstrings two sundays ago (sept 16) and I have been rehabbing them so that is why I have so many upper body workouts and so few lower.


Power Lower
Squat 305x5,5,5,5
Deadlift 365x5,5,5,2
Seated Calf 180x5,5,5,5

Bench 225x5,5,3,4
Tbar 150x5,5,5,5
Standing BB Press 115x5,5,5,5

leg press 540x10,8,8
hack squats 180x10,10,10
Standing leg curl single leg 40x8,10,8
lying curl 100x6 90x10,6
Standing calf 90x10,10
Seated calf 125x10,10

pulled hamstrings, time off to rehab, also missed first hypertrophy due to a wedding

Bench 225x4, was not doing proper speed so i lowered weight 205x5,5,5
Tbar 160x10,10,10,10
Standing bb press 120x5,5,5,5

Incline DB 60x10,10,10
Lat PD 120x10,10,10
Cable Row 90x10,10,10
Side lat 15x10,10,10
Reverse Fly 120x10,10,10
Shrug 60x10,10,10
Tricep PD 120x10,10,10
Ezbar curl 50x10,8,5

Bench 215x5,5,5,5
Tbar 170x5,5,5
Standing BBP 135x5,5,5

Incline DB 65x10,10,10
Lat PD 140x10,10,10
Cable Row 110x10,10,8
Side Lat 20x10,10,10
Reverse Fly 130x10,10,10
Shrug 65x10,10,9
Tricep PD 140x10,10,10
Ezbar 50x10,10,7

I have not used a spot for any exercise.
Also I am hoping in a week or so to be gtg for deads again. I did them yesterday with 95lbs just to stretch out my hamstring. goign to go for 135 today and slowly work up everyday until im back to sets of 365

[Brick]

Wow o wow!!!

Did squats today for first time in two weeks and they felt gooooood!
Hams felt good during them

Biggest thing was I finally think I am doing them 'correct'. I found the sweet spot on my back. Before I had it a bit to high and could feel it hard and couldn't lean forward without the bar not feeling comfortable.

Squat 310x5,5,5 new pr
Dead 135x10,10 225x8
Seated calf raise 185x5,5,5

Had a spot for squat. Each set got better and the third set was easier than first! My spot even said that my third was the best. Deepest and didnt need to assist at all. Excited to do 315 next week!

[GirlyGymRat]

how are u measuring your progress?

[Brick]

how are u measuring your progress?

In what regard?

[Brick]

how are u measuring your progress?

In the gym - progression through two ways: more weight added to the bar, more reps
At home - weigh in: weigh less on scale. Measure chest, weight at ass, hips, belly button for inches up or down. Also, weekly photos for visual reference

I really really need to get my bf% checked!

[GirlyGymRat]

^^^ i do too. 405 is a huge fan of bod pod. also a good pair of calipers with 9 point measuring system.

[Brick]

^^^ i do too. 405 is a huge fan of bod pod. also a good pair of calipers with 9 point measuring system.

No bod pod where I live

I was trained years ago with the 9 point system. I guess I can do most of them myself and teach my girl friend to do the ones I cant reach?

[GirlyGymRat]

^^^ http://forums.steroid.com/showthread...Site-Body-Comp
maybe she can read this. i thought it was really well done!

[Brick]

^^^ http://forums.steroid.com/showthread...Site-Body-Comp
maybe she can read this. i thought it was really well done!

At work but will check it out. Thanks!!

[Brick]

4.5 weeks

Measurements
Ass - 47 to 46.5 not using this measurement point anymore. Too hard to get accurate in same spot
Belly button - 38.5 to 36.5 to 35.5
Hips - 38 to 37.5 to 37
Chest - 45 to 45 to 46
Weight - 218.5

Liking my progress. Especially off my waist (belly button)

We

[Brick]

Squat 310x5,5,5 new pr
Dead 135x10,10 225x8
Seated calf raise 185x5,5,5

Correction. Did 3 plates a side and a 2.5 for 320! So next week it's 325!!!
!

Correction. Did 3 plates a side and a 2.5 for 320! So next week it's 325!!!

[Brick]

today was lower body hypertrophy

leg press 540x10,10,10 felt a bit of pain in my knee, was going down to far so I slowed down my speed to about 4 seconds down and reduced my ROM by an inch, 2 inches at max. Felt a lot better doing that and still felt good on my muscles
Hack 185x10,10,10
Lying leg curl 50x10,10,10 felt good, slowly getting back my strength in hams without pain. Next power day I think I will attempt 3 plates DL and see how that feels

stopped after that, someone that took me 35 mins to complete when it should take 20 mins tops.

tomorrow is upper body hyper, will hit it hard and fast!


Going to be switching my diet up a bit. Going to recalc my maintenance cals and see where I am at with that. I would like to come off cycle at 223 (5 lbs heavier) and hopefully not any fatter. Once off cycle i will be upping cals again to help battle muscle loss. I expect to loss weight but I am looking more into how much cardio should be done/allowed.

[Brick]

hypertrophy baseline upper

Incline db 75x10,8,10

Pull down 150x10,10,10
Cable row 120x10,10,10

Side raise 25x10,10,7
Reverse fly 140x10,10,10
Shrug 65x10,10,10

Tricep press down 160x10,10
Ez bar curl 55x10,8,5

Lovin the program

[GirlyGymRat]

just stopping by! see you are throwing those weights around

[Brick]

just stopping by! see you are throwing those weights around

Thanks! Today was a gooder

Squat 325x5,5,5 new pr! Maybe go up by 10 next week
Dead lift 225x8 305x3,4
Seated calf 190x5,5,5,5

[Brick]

Aiming for 3000 cal a day.
I'm 219.5 lbs, 6'2" at approx 18% bf.
50/30/20 split

3 scoops isoflex (27p a scoop)
60g oatmeal
Had this meal twice

200g chicken
45g worth of rice
Broccoli
Had this twice

500ml almond milk
45g nat pb
250g cottage cheese

In my head that was 3000ish giver or take

Going to stay on this. Minus a shake or two and more real food for the next 7 weeks. Then I will cut!

[Brick]

Bench 225x5,5,5,5
Tbar 180x5,5,4. Stopped. Switching to supported next week
Overhead press 145x5,5. Neck started to hurt a bit. Stopped to avoid injury

[GirlyGymRat]

Bench 225x5,5,5,5
Tbar 180x5,5,4. Stopped. Switching to supported next week
Overhead press 145x5,5. Neck started to hurt a bit. Stopped to avoid injury

smart...trust me..not worth it!

[Brick]

smart...trust me..not worth it!

I know eh! I tend to kink my neck 3-4 times a year and it's bad for 2 weeks! I've got a fairly good recovery protocol for when I do hurt it but I have learned when to stop before it happens.

It's usually during some sort of shoulder movement though

[Brick]

Off baselines program for the next 6 weeks. Switching to HIT style with high weight low reps drop set style. Today will be first day. I think I will do:

Bench: warm up

Supported T bar

Military press

1RM drop
90% x failure
80% x failure

5-6 sec eccentric movement

[Brick]

correction did:

incline db press
seated cable row
reverse machine flies
Tricep cable pressdown
EzBar Curls

will post weights and reps later, got in and got out. Heart rate got up and I sweated and felt it like crazy. Workout (not including 5min walking on treadmill or stretching) was 37mins!

[Brick]

Been a while since my last post! Workouts are going well but that little thing called 'life' (which will soon be my son!) keeps me from posting as often as I like. More to come later!

[Live for the PUMP]

Looking great in your AVI! No way you can be near 20% now..

[Brick]

Looking great in your AVI! No way you can be near 20% now..

Thanks !

Someone estimated 18%? I am not sure. I only have a little bit of definition in my legs so I must carry extra fat there. I'm going to get my bf% measured in 5 weeks when I come off PCT

[Brick]

okay heres the long awaited update I kept talking about.

Switched to HIT training,well more intense than before, and low reps high weight drop sets. I really enjoyed this on my squats, going heavy and hard, no safety bars and just a friend spotting but never touching unless im going to pass out! (while I type this my space key is starting to go FUBAR so please ignore any errors in post!)

Day 1
All drop sets

Incline DB 100x3 90x2 80x2
100x3 90x2 80x2

Cable Row180x3 160x2 140x2
180x2 160x3 140x3

Reverse Fly 190x3 180x4 170x4
190x6 180x4 170x2

Tricep PD 240x1 220x2 200x3
240x1 220x2 200x3

EZBar Curl 80x2c,3e 70x2c,3e 60x2c,3e
80x2c,3e 70x2x,3e 60x2c,3e

I start my ezbar curls with the weight at the top of the movement so I get an extra eccentric movement in!

Day 2
All Drop Sets

Squat 355x2 335x2 315x3
355x2 335x2 315x3

Deadlift 355x1 335x2 315x2
355x1 335x2 315x2

Squats felt great, hamstrings still healing so deadlifts are getting back up slowly. Before I tore my right ham and pulled my left ham I was doing 425x1 and 4 sets of 365 for 5, so now my 1 rep max is less than my previous working sets weight. But each week I am throwing anywhere from 20-40 more pounds on, so I will get there albeit slowly (but safetly this time!!!!!)

Day 3
All Drop Sets

Bench 240x4 235x3 225x2 135x8

Supported TBAR 130x3 105x3 80x6
130x3 105x4 80x5

[Brick]

Today's morning weight: 218, so I am down 1.5lbs since ending my cycle (Oct 4), looking forward to the end of my PCT so I can begin to cut in preparation for my next cycle which I won't start until I am at least 14% but realistically I think I will wait until 12%. I have some fitness bets with a friend being worked out right now to help motivate him (and me to a lesser degree)!

[Brick]

Holding steady at 218-219lbs

[Brick]

Squat 365x1 345x2 335x3
365x2 345x2 335x2

Drop sets. Felt strong. Going to get a spot and rest pause next week

Ham/groin hurt a bit after. Didn't do deads.

Machine Fly 170x10 150x5 130x4
190x5 170x4 150x4

Both drops. Felt sooo good. Finally figured out how to do them properly and felt m chest in every rep!!!!!

[Brick]

getting more serious about eating.
going to measure, weigh, everything etc

FOOD ITEM, xxxgrams, (protein, carb, fats), calories


Breakfast

Oatmeal, 100g, (12.5,53,5), 307
IsoFlex, 100g, (52,0,0),208
Total (64.5,53,5) 515

Meal 2
Chicken, 210g, (60,0,6.4) 297
Rice, 75g dry, (7.5,57.5,2.5) 282.5
Total (67.5,57.5,8.9) 579.5

Meal 3
Chicken, 210g, (60,0,6.4) 297
Rice, 75g dry, (7.5,57.5,2.5) 282.5
Total (67.5,57,8.9) 579.5

Meal 4
Lean Ground Pork, 200g, (62,0,6) 302
Rice, 75g dry, (7.5,57.5,2.5) 282.5
Total (69.5,57.5,8.5) 584.5

Meal 5
Tuna, 200g (38,0,12) 260

Day Totals (307,225.5,43.5)

Goal: 3000cal, 50/30/20, 375,225,67

need toget another 67p, 20 or so fat, I will put natty PB at end of day and maybe another protein shake. When I am a little more alert (about half my days) in the morning I eat eggs instead of protein powder.

[Brick]

Canned salmon
163g 31p 8f

[Brick]

So far today.

Protein shake 52p

Protein shake 52p

200g extra lean ground beef
75g rice dry

200g extra lean ground beef
75g rice dry

[Brick]

Today:

Wake up: 11am
Breakfast: 11:15am
2 scoops protein (52,0,0) 208
100g oatmeal (12.5,53,5) 307

Workout: 2:45pm
Incline bench: 195x4 155x4 135x8
245x1 225x2 195x2 145x7

Lat PD: 200x4 180x4 160x6. Poor form didnt feel it right. Dropped weight
180x4 160x4 140x8
Felt great. Slow and controlled.

5 dips, 5 power cleans (95lbs), 5chin ups
Tried to do 5 rounds without rest. Got 3 rounds down in 3min then stopped. Power cleans felt awesome!

PWO: 4pm
200g extra lean ground beef (42.4,0,8.0) 242
75g rice dry (7.5,57.5,2.5) 282.5

Meal 3: 6:30pm
Salmon can 162g (31,0,8.0)
Rice (5.1,48.5,1.5)

[Brick]

7.5 weeks since first measurement (Oct 19, 2012)



Measurements

Belly button - 38.5 to 36.5 to 35.5 to 35
Hips - 38 to 37.5 to 37 to 35.5
Chest - 45 to 45 to 46 to 47
Weight - 218.5 to 2150
Arm - L 16.5 R 17
Thigh L 25.25 R 25
Calf L 15 R 15

[GirlyGymRat]

nice progress makes it all worth it! happy for ya!

[Brick]

nice progress makes it all worth it! happy for ya!

Thanks! I can't wait until my PCT is over so I can cut!

[Brick]

Well I went to work today and sat down to eat my dinner (extra leanground beef, rice, steamed broc, pickled asparagus, sun dried tomatoes), ate it all, was still hungry.

So I decided to eat the 2nd meal I brought (same thing). Ate it all. still hungry.

So I eat a leftover meal from the day before (sweet potato mash and extra lean ground beef)

I ate like normal today until that, crushed 2.5 meals at once! Felt good to load up that much food at once again, good to know I still have an awesome appetite even though I am off the gear!

Looking forward to heavy legs tomorrow, maybe a pull movement and some shoulders as well, we will see. Perhaps some Olympic lifts.

Looking into buying weight lifting shoes, thinking about Nike Romaleo 2s

[Brick]

been hitting the gym really hard. eating really well and clean, losing a bit of weight since off cycle, down 3-3.5lbs. my measurements (waist, hips, etc) are smaller now though. I attribute more of the weight loss to water weight and fat loss as my workouts are short and intense.


I have started Olympic lifting at the end of my workouts. All low weight (bar, 65,115) to practice form before I get more into them.

Going to do a hard, heavy deadlift day tomorrow. Heavy barbell rows, pullups.
One of my good buddies (and fellow cycler) is back in town and I am excited to hit the gym with him!

[Brick]

had a great workout today with a buddy

deadlifts today hit 355 for 4 today for my top lift but it was with O weight plates so I am thinking it is a little bit higher so it was a bit easier but still I am almost back to pre injury lifts. that was also with no belt!

[t-dogg]

We have a bod pod here that is mobile. Cheap also. They say they are good. 3% acc.

[Brick]

We have a bod pod here that is mobile. Cheap also. They say they are good. 3% acc.

Where is here?