--->>405<<--- accountability/progress log

[bikeral]

Yo estaba ocupado en el trabajo el hombre!


我是忙碌的工作今天花花公子！


Ich war damit beschäftigt, arbeiten heute dude!

היי אל אולי כדאי להתחיל לתקשר ככה כל הזמן האיש מה לעשות U חושב?

Siz insan var

[--->>405<<---]

تمہیں پتہ نہیں تھا میں نے کئی زبانوں پر ایک ماہر تھا، تم نے کیا تھا اللہ تعالی ہے؟

[bikeral]

تمہیں پتہ نہیں تھا میں نے کئی زبانوں پر ایک ماہر تھا، تم نے کیا تھا اللہ تعالی ہے؟

Я б ніколи не здогадалися, я думав, що все бодібілдери були повільними.

[--->>405<<---]

Thats дивний. Whoever сказав я будівельник тіла?

[Tx89]

Obviously google translator doesnt know "dude", so im gonna help u out. In German dude = alta ;-)

[Brick]

My post workout meal today after legs.


200g extra lean ground beef, 120g rice(measured dry, eaten COOKED!), handful broccoli, small handful green/yellow peppers, iceberg lettace, pickled jalapeños and 4 small sun dried tomatoes

A lot better then the uncooked version!

Unsure about the calories from jalapeños and sun dried tomatoes and if I should bother putting them into my macros or not, what you figure?

[--->>405<<---]

Obviously google translator doesnt know "dude", so im gonna help u out. In German dude = alta ;-)

LOL.. thx TX

My post workout meal today after legs.


200g extra lean ground beef, 120g rice(measured dry, eaten COOKED!), handful broccoli, small handful green/yellow peppers, iceberg lettace, pickled jalapeños and 4 small sun dried tomatoes

A lot better then the uncooked version!

Unsure about the calories from jalapeños and sun dried tomatoes and if I should bother putting them into my macros or not, what you figure?

looks and sounds good! the jalapenos i wouldnt worry about and the sun dried tomatoes would depend on whether theyre in EVOO or not? def wouldnt hurt to count them depending how many u use.

FYI: sundried tomatoes (1 cup): 139cals, 8g pro, 30g carb, 2g fat (not in EVOO)

[Papiriqui]

i can send you the link, but if you have the bodybuilder mentality it wont be something u will like. If you are open minded and don't mind adding in strength assistant exercises then it might be for you. Its also not for a beginner or even novice lifter.. you have to have a well developed shoulder girdle before doing these. They hurt, they make you strong, they make you grow... but yeah if you start them too soon you will in a world of hurt.

I never mind trying new things, worst that can happen is it doesnt work for me or i dont like it LOL but the shoulders and delts are very well developed and most of the time i cant move my neck for 3 days of how hard i hit them. I'm just interested since it might be better then what im doing, also i have quite a few years in the gym so no problem there. Send me the link if you could. Thanks

[milky01623]

i can send you the link, but if you have the bodybuilder mentality it wont be something u will like. If you are open minded and don't mind adding in strength assistant exercises then it might be for you. Its also not for a beginner or even novice lifter.. you have to have a well developed shoulder girdle before doing these. They hurt, they make you strong, they make you grow... but yeah if you start them too soon you will in a world of hurt.

Could I possibly have the link dude
I like doing delts and have pretty strong shoulders too
Anyways I could do with a bit of size :-)

[milky01623]

Yo yo yo ma bruva from anover motha check out me pics pls

[RaginCajun]

Waiting on ya to critique my diet in my thread.

[--->>405<<---]

Waiting on ya to critique my diet in my thread.

Sorry dude! ILL chk it out tomorrow. rite now its time for boobus

[RaginCajun]

Sorry dude! ILL chk it out tomorrow. rite now its time for boobus

I love boobs!!!!!

[milky01623]

Sorry dude! ILL chk it out tomorrow. rite now its time for boobus

Boobus?????

[mockery]

Intresting read, Frank zane didnt bulk, and he carb cycled 3 days low carbs, 1 day refeed .. rince and repeat and his training was a 3 day split 1 day off.. repeat. so his low carb days fell on his work out days. So he was doing depletion work outs twice a day. never went over 3000 calories and off season he would stay with in 5% weight of his show weight of 185lbs so that is just under 195 off season weight.

[--->>405<<---]

I love boobs!!!!!

me 2 cajun!

Boobus?????

bed (what i called it when i was a little fella.. boobus

Intresting read, Frank zane didnt bulk, and he carb cycled 3 days low carbs, 1 day refeed .. rince and repeat and his training was a 3 day split 1 day off.. repeat. so his low carb days fell on his work out days. So he was doing depletion work outs twice a day. never went over 3000 calories and off season he would stay with in 5% weight of his show weight of 185lbs so that is just under 195 off season weight.

what did u read mock?

[mockery]

just older published articles with franke zane in the 60's and 70's

[--->>405<<---]

well i have a fair amt of info to post so i think ill do it in 2 posts. first thing-yesterday:

yesterday was awesome! i took the day off and after blueberry oat pancake breakfast decided to take my mom and dad out for lunch with my wife and daughter. so we went to carabbas and i had cheese sticks, bread with evoo/herbs, whole pizza with pepperoni, mushroom, ital sausage, and sweet tea. then later i had a cinnabon cinnamon roll with xtra white gooey stuff and choc milk. then when i got home later that evening i had 1/2 rack smoked baby back ribs. then i finished it off with my usual cottage cheese and strawberry preserves with sliced banana. i figure it at about 5000-6000cals yesterday. no guilt either!

[--->>405<<---]

Originally Posted by --->>405<<---
oh yeh weight today: 193lbs, bf% 7.97 <--- 2 weeks ago



results of first week of IF: 195.2lbs 8.3%BF <---- last week

LBM last week: 177.62lbs
LBM this week: 179lbs

gained 1.38lbs LBM
gained 0.82lbs FAT


THIS WEEK: (first week bulk results)

197.8lbs 8.67%bf

LBM 2weeks ago: 177.62 lbs
LBM last week: 179 lbs
LBM this week: 180.65 lbs

gained 1.65lbs LBM
gained 0.95lbs fat

2week LBM increase: 3.03lbs
fat increase 2 week: 1.77lbs

ill take it! the real tale teller will be next week!

also one observation ive made (and with only 1 week not much of an observation).

doing IF for 1 week i gained 1.62lbs LBM and 0.82 lbs fat eating around 2700cals

1 week bulk i gained 1.65lbs LBM and 0.95lbs fat eating 3200cals

i suppose technically u could call IF more of a lean gain (but i get 500 more cals bulking + my am coffee.. a fair trade IMO! )

[digsy1983]

gud increases in the LBM department!! you noticed any change in strength yet?

[--->>405<<---]

gud increases in the LBM department!! you noticed any change in strength yet?

yeh i am getting stronger every workout..

[Brick]

well i have a fair amt of info to post so i think ill do it in 2 posts. first thing-yesterday:

yesterday was awesome! i took the day off and after blueberry oat pancake breakfast decided to take my mom and dad out for lunch with my wife and daughter. so we went to carabbas and i had cheese sticks, bread with evoo/herbs, whole pizza with pepperoni, mushroom, ital sausage, and sweet tea. then later i had a cinnabon cinnamon roll with xtra white gooey stuff and choc milk. then when i got home later that evening i had 1/2 rack smoked baby back ribs. then i finished it off with my usual cottage cheese and strawberry preserves with sliced banana. i figure it at about 5000-6000cals yesterday. no guilt either!

You've mentioned evoo to me before, what is it?

Oh god are those cinnamon rolls UNREAL or what? I had my first one a few weeks ago after our 3d/4d ultrasound. Mmmm!!!!!

[--->>405<<---]

EVOO: extra virgin olive oil

yes cinnamon rolls r the shiznit!

[GirlyGymRat]

just stopping in and checkin on you....cinnamon rolls...what's this about cinnamon rolls....a low fat low carb cinnamon roll...please tell me there is such a thing and it doesn't taste like carb board.........pls!!!!!!!

[1tuffmudder]

Wow bro your day sounds like a great cheat day. Might have to have one myself after reading that.

[Brick]

EVOO: extra virgin olive oil

yes cinnamon rolls r the shiznit!

OoooOoOoo! Thanks!

[gonejeepin]

Looks like the bulk is going well, nice lbm gains!

[--->>405<<---]

just stopping in and checkin on you....cinnamon rolls...what's this about cinnamon rolls....a low fat low carb cinnamon roll...please tell me there is such a thing and it doesn't taste like carb board.........pls!!!!!!!

no GGR it was Cinnabon! cheat day.. (yes an entire day of cheating LOL!!)

Wow bro your day sounds like a great cheat day. Might have to have one myself after reading that.

yeh it was awesome dude! just ate what i wanted and didnt care! a luxury afforded by the logic "im bulking man!" LOL

Looks like the bulk is going well, nice lbm gains!

yes thx dude! going well for sure!

[RaginCajun]

just a question to throw at ya. how long do you think it takes the body to adhere to a certain lifestyle? since you have been switching it up every week or two, do you think that your body is responding better because of the frequent changes? oh and another thing, still waiting!!!!!!!!! hahaha

[Papiriqui]

Nice results buddy. Keep up the inspiration!!! Great job!!

[--->>405<<---]

just a question to throw at ya. how long do you think it takes the body to adhere to a certain lifestyle? since you have been switching it up every week or two, do you think that your body is responding better because of the frequent changes? oh and another thing, still waiting!!!!!!!!! hahaha

Lyle MacDonald suggests for cutting running an 8 week cycle then 2 weeks maintenance. then 8week again if necessary. bulking he suggests starting at 10%bf and going to 15%bf then cutting. personally i will cut before i get to 12%.. prob 10%..

Nice results buddy. Keep up the inspiration!!! Great job!!

thx pap!

[RaginCajun]

thanks 405 for the input. i re-worked it and came up with some new numbers. let me know what you think when you get a chance

[--->>405<<---]

bout to do chest/bis/abs gonna use muscleink's ab routine. i gotta get em going!

405.....here's my routines. Usually 3 exercises, 3x a week. All superset

Cable crunches (120 lbs). 6 sets; 20-25 reps
Incline crunches (35lb plate) 6 sets; 20 reps
Leg raises 10 sets, 30 reps
Back extensions (25 lbs) 6 sets 20 reps
Russian twist (25lb plate) 6 sets 20 reps
V-sit 6 sets 25 reps
Incline medicine ball toss (12-15lbs) 6 sets 25 reps

[--->>405<<---]

decent day at the gym. nothing really major occurred. did try out incline close grip bench for tris and like it.

also did wide grip weighted chins. too much strain on the shoulders and switched back to neutral grip

[Brick]

Just read your recipe that called for oats blended dry until powder. Makes my shakes way smoother! Thanks!

[--->>405<<---]

well i woke up this am and weighed 196.0 LOL.. sunday i was 197.8.. i have been noticing i have to get up and pee in the middle of the night here lately sometimes twice. i wonder if increasing carbs to 360g per day has caused me to hold some water and ive been getting rid of it? so much for last weeks gains ... i may have to increase cals.. poss to 3500 i suppose.. thatd be a 300cal increase. ill wait and see where im at sunday to make a decision..

[RaginCajun]

your prob right with the water/carb thing. you look 'fuller' in your new avi

[--->>405<<---]

back to 197 and change today water is a funny thing!

[--->>405<<---]

well i tell u what guys (and gals) i hammered it out today during legs/traps!

supersetting: squat, leg extension, leg curl, calf raise (standing), shrug

squat:
135 x 10
225 x 5
315 x 8
365 x 6
365 x 6
405 x 6 (best)
405 x 6 (best)
455 x 3 (best)
455 x 3 (best)

without a doubt i can squat 500lbs rite now. ill get it done soon to prove it!

[Brick]

well i tell u what guys (and gals) i hammered it out today during legs/traps!

supersetting: squat, leg extension, leg curl, calf raise (standing), shrug

squat:
135 x 10
225 x 5
315 x 8
365 x 6
365 x 6
405 x 6 (best)
405 x 6 (best)
455 x 3 (best)
455 x 3 (best)

without a doubt i can squat 500lbs rite now. ill get it done soon to prove it!

For the supersets did you mean squat ss with leg extension, calf raise ss with shrugs?