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

[gearbox]

Dieting going well
Clen well too

Had a killer delt tri workout
Thanks to marcus300 for a post I read somewhere about workout intensity. I stepped it up to a level I didn't know I had and ****ing crushed my workout! With cardio (30min) I was in and about in under an hour

Agree about Marcus and high intensity training. I am loving it

[Brick]

Agree about Marcus and high intensity training. I am loving it

100%. I am limiting my rest but doing things like ramping up weight, drop sets and my fav, forced reps. Try to squeeze out 2-3 forced with a spotter at the end of each exercise. Today was the best shoulder workout I've ever had.

[GirlyGymRat]

Here's to your best workout yet!!!

[Brick]

Boom baby!
Killed chest and bis yesterday.

Decline bench. 135x10, 185x10, 245x5 +1 forced rep failure
Incline DB. 45x10, 60x10, 75x6, +3, +1. Forced rep failure
DB fly. 25x10, 40x10 failure

Concentration curl 25x10. 40x6, 3 forced reps
Preacher curl ez bar. 25lbs a side x 7 +4 forced reps failure

[Brick]

2 cups egg whites (54,0,0)
2 pieces Ezekiel (8,30,1)
Half avocado (1,1,14)

250g ground pork
60g worth of carbs rice

[jpowell]

Ground pork? What's that taste like

Sent from my iPhone using Forum

[Brick]

Ground pork? What's that taste like

Sent from my iPhone using Forum

It's a lot lighter then ground beef. A little saltier and needs like spices then ground beef. I get it at Costco for cheap

[Brick]

The week after next (Dec 10) I will start training twice a week with two of the strongest/biggest guys in my town. They have agreed to let me train with them, no charge. I am sorta friends with them (and one is my boss) so it works out well. One is 6'5 290lb, other is 5'9 230lb. Both move huge weight and are all about proper form. I will be training with them on back and legs day and doing my own chest, shoulders, bis, tris workouts. Pretty excited for this!

[Brick]

On vacation visiting family in Calgary. Here for 5 days. Going to get in 4 workouts and 4 bouts of cardio in.

Back.

Last set always to failure. The +3 is reps that were either partial or failure with negative

DB pullover 45x10 65x12 80x10
Close grip pull down 105x10 120x10 150x6+3
DB ROW 40x10 55x10 65x6+2
Wide grip cable rows to upper chest 140x10 180x10 225x6+2
Deadlifts. Only upper portion. Kind of like rack pulls. Taking the legs out of the lift 218x10 328x7

The gym has oly weights so I worked on my cleans
135, 145, 155, 175 new pr. Failed at 195 3 times

45 min cardio at 4.5 incline and 4.0 pace

[Brick]

Chest
s
DB press 65x10 75x10 85x7
Incline DB 60x10 75x7
Db flies 35x10 50x10 60x6

Preacher DB 35x10 50x6+1
Ez bar 35 a side x4+4

[GirlyGymRat]

Nice deal for you! nice to see you so dedicated....how is the baby and the momma? everyone good, sleeping well....

The week after next (Dec 10) I will start training twice a week with two of the strongest/biggest guys in my town. They have agreed to let me train with them, no charge. I am sorta friends with them (and one is my boss) so it works out well. One is 6'5 290lb, other is 5'9 230lb. Both move huge weight and are all about proper form. I will be training with them on back and legs day and doing my own chest, shoulders, bis, tris workouts. Pretty excited for this!

[Brick]

Nice deal for you! nice to see you so dedicated....how is the baby and the momma? everyone good, sleeping well....

Momma is doing well! So is 5'1.5 and went from 106 to 166. Baby is 25 days old and she is down 30lbs and I haven't even gotten her on an exercise program yet! Living with me naturally she eats well! But she can't do much physical wise yet due to stitches (episiotomy) but she is really excited to get physical again!

Son is doing awesome. He sleeps for 3-4 hours on average and then wake ups, gets fed changed then he will be out again so I am getting any where from 6-10 hours a night depending on my shifts at work! So I've got lots of healing for myself from gym. Good kid though. Doesn't fuss much or cry so I am thankful for that.

Lookin forward to my strength coach!

How have you been girly?

[Brick]

Time for a new diet routine. Diet has been good but not up to my standards for the last month.

215lb & 16% bf = 181 LBM (rounded from 180.6)
181x15=2715

Aiming to shed a bit before trying lean clean bulk on cycle

So 2200 a day. 60/20/20 seems to work for me.
330p 110c 49f
6 meals a day all carbs before and post workout

Meal 1 52,50,0
Protein powder and oatmeal
2 scoops and

Meal 2 60,30,16
220g Chicken breast and 130 medium grain, brown rice, green veggies

Workout
Post workout 52p from isowhey

Meal 3 60,30,16
Same as meal 2

Meal 4 40,0,5
Tuna or salmon
200g salmon, green veggies

Meal 5 43,0,9
Lean ground pork green veggies

Meal 6 casein protein
23g pro

Works out to 330p, 110c, 46f

I drink a tonne of water and flavor it with mio about 1/3 of the time

[Brick]

been crushing the workouts. here was legs yesterday

Leg Press (number of plates per side)x(reps) example 5x10 would be 450x10

2x10 3x10 4x10 5x10 6x10 7x10
drop set 8x8 8x7 6x2 5x5 (8x8 was 720x8!)
these felt brutal/awesome

Smith hack squat
90x6 180x7 230x8
drop set 230x8 140x8 90x8

Romaine DL w/ DB 75x7 75x7
super set with lying ham curls 50x10 60x8

[Brick]

Strength coach has been going well. Able to push myself harder then ever before.

Diet has been going okay. Great in the fact that I've been pretty much spot on but shitty because I am not losing enough.

Next level starts tomorrow. Going to start carb cycling tomorrow.

Need to do a bit more research into it.

Another note. Hard to cut in dec with so many temptations!

[GirlyGymRat]

Very hard to cut during this season! Seems like your new workout going well for you!!!

[Brick]

Very hard to cut during this season! Seems like your new workout going well for you!!!

Ya my training has been going awesome.

I'm getting stricter on my diet even with dinner parties and the likes. I have one this Wednesday that is a potluck. I'll bring some sort of meat veggie dish (no oils, so sauce, etc). Maybe like a shish kabob (took me 5 min to figure out how to spell that!) and a big hearty salad. No wings or fatty food for this guy! I will not cycle again until I have abs. It may take me 3 weeks or it may take me 3 months but it will help me with dedication. Trying to model after 405!

[Brick]

New DL pr. 435 @ 210. Previous was 425 @ 236

[gearbox]

That's awesome. Getting lean and strong!

[Brick]

That's awesome. Getting lean and strong!

Thanks Gearbox!

My next challenge to myself is cutting out all refined sugar and all artificial sweetners! It is not due to weight gain or attempted weight loss. It is about getting my brain and body off these harmful substances

(500th post!!)

[Brick]

Tomorrow the juicer gets put to use!

Breakfast will be oats peanut butter and protein powder blended up with the juice from spinach, cucumber and brussel sprouts!

[Armykid93]

Yum, that sounds ridiculously good bucka

[Brick]

Yum, that sounds ridiculously good bucka

It was awesome. Spinach and brussel don't give much liquid but cuc did. Added zucchini to the blend. It was the bees knees!

[Brick]

Been eating the cleanest I ever have. No sauces, no sugars, no processed food, only drinking water, lots of raw food (vegetables). Feeling great. Will post up diet soob

[Brick]

Today is a high day!

Breakfast is
1 cup egg whites
1/2 cup oatmeal
44g chicken
2 slices Ezekiel bread
2 table spoons nat pb

Next meal
200g chicken
1/2 avocado
Vegetables (3 radishes, 3 large mushrooms, 1 large carrot, 1 ear of corn)
Going to eat half a cup of oatmeal as well

[Brick]

Break from classes. No gym today. But will update diet.

7:30am (505kcal, 54p,30c,13.3f)
2 slice Ezekiel bread
1 tablespoon natty pb
1 cup egg whites
1 cup almond milk
44g chicken

10:45am (408kcal, 75p,0c,12f)
166g chicken
1 scoop protein
1 teaspoon EFAS

2:00pm (240kcal, 60p,0c,0f)
2 scoops protein
1 teaspoon EFAS

4:30pm (462kcal, 49.5p,34c,14.5f)
200g chicken
Various veggies
3/4 cup cooked brown rice

So far that is roughly 1615kcal, 237.5p, 69c, 40f.
Leaves me with another 100 or so of protein and a little bit of fat. Going to have to drop the PB, lower Ezekiel bread to only one slice (or 1/4cup of oatmeal), and lower rice in meal 4 (pwo) to equal about 30ish carbs.

My low days are attempting 60g carbs at 2200kcal. Still experimenting with carbs either pre or post or both when on a low day. No workout today though. Hard back day tomorrow!

Weigh in yesterday was 210. Would like to come into the comp at 200-205 but I won't sandbag myself so I am in 'worse' shape for the start

[Brick]

Pretty sure I'm going to start running TB-500. My shoulder gives me to much pain now even with proper warm up

[GirlyGymRat]

Pretty sure I'm going to start running TB-500. My shoulder gives me to much pain now even with proper warm up

Lots of positives on TB500. I think I should get some for post surgery recovery!!!

[Brick]

Lots of positives on TB500. I think I should get some for post surgery recovery!!!

I can't see it hurting there Girly. I'm going to try rehab mine for 6 weeks and see how it feels and determine if I want TB-500 or not. If I can control it without sticking myself then why not eh? But then again I'm not getting surgery (fingers crossed)

[Brick]

45 mins LISS faster cardio.
Incline bench 135x9
Drop set 165x9, 145x6, 115x8,3,3,3
Db incline fly 20x10
Drop set 50x5, 40x5 20x6
Machine fly 170x9
Drop set 200x5 150x8

Shoulder felt great today! Felt so strong in my chest. I wonder if it has to do with the fact that yesterday was my high carb day. Will do more research on this. Interesting though because today was all fasted but felt strong throughout.

2 scoops protein
1/4 cup oatmeal

150g chicken breast
1/8 avocado
Half wrap (10g carbs)
1 scoop protein

Same as meal 2

50g chicken
1 can tuna
6 whole eggs

[Brick]

40 mins fasted liss cardio

2 scoops protein
1 cup black coffee

450g prawns
121g chicken
1 cucumber

50g chicken
3 small pickles
2 pickled asparagus
3 deer smokeys

2 scoops protein
1 cup coffee

[Brick]

I have finally admitted it. I have fat on me! I've done other threads and determined I am at about 20-22%.
My weight is 230 so 46lbs of bf.

That was Aug 28, 2012.

Almost 5 months to the day later I am 203 and feeling great! To help get below 200lb and to my close of 10% I am implementing the following:

405 helped me come up with depletion workout and new carb cycle routine

need 10-12 sets per body part (5-6sets for minor body parts) to fully deplete muscle glycogen.

Monday and Tuesday workout

flat bench (incline)
rows (lat pull)
curls
tri press

shoulder flyes (shoulder press)
leg press
leg curl
calves

1st giant set x 3 followed by 2nd x 3. Rest. Repeat

day1: low/depletion/cardio (am fasted)
day2: low/depletion/cardio (am fasted)
day3: low/cardio only
day4: am cardio (fasted)/high/pm workout (arms/shoulders)
day5: moderate (legs)
day6: moderate (chest/back)
day7: moderate/pm cardio

RECALCULATION OF CALORIES
LBM:203x0.85=172.55
MAINTENCE CALORIES: 172.55x15=2588.25
CALORIE DEFICIENT : 2088, 2100 for simplicity

LOW DAY: 1703
P: 270g
C: 50g
F: 47g

MOD DAY: 2100
P: 270g
C: 150g
F: 47g

HIGH DAY: 2503
P: 270g
C: 250g
F: 47g

DEPLETION WORKOUTS:
"To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so take note that the weight you are lifting should be on the lighter side."

[Brick]

Big Costco shop today.

3x750ml cottage cheese
6x500ml egg whites
2kg ground turkey extra lean
2kg pork loin
Organic frozen green beans (huge bag)
Organic frozen blueberries (huge bag)
Mushrooms
Zucchini
Spinach
Atlantic Salmon filets
Cashews

Mmmmm!!

[Brick]

45 LISS cardio
Depletion workout

[Brick]

50 min liss cardio

Depletion workout. Saw stars today. Had to drop weights a bit. Went hard!

Diet on point!

Ordered hanging ab straps today!

[Brick]

Hour of fasted cardio

Def felt the last 15 mins and being carb deprived.

Gotten used to no starchy but looking forward to those pancakes tomorrow!

[GirlyGymRat]

Still going strong!

[Brick]

Still going strong!

You know it!

[Brick]

Ug lost a post.

Carb cycling great. Thanks 405.

Scale up and down but I look and feel better.

Faster cardio at 7am. Ate pancakes and had class.
Weights at 10am. Chest and tris and abs. Ate

[ElDude]

Damn bro, just caught up on this post, you are killin it. Keep it up!