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

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

first thing first: what is ur progress like now? are u still dropping bf%? if ur at 20%bf i do NOT suggest u start UD2..

[-KJ-]

first thing first: what is ur progress like now? are u still dropping bf%? if ur at 20%bf i do NOT suggest u start UD2..

Slowing now and its becoming boring. The lack of food also but I suppose thats the game.

After reading UD2 sounds like it would be best off in another few weeks. I was thinking of a carb cycle and then implement UD2 after 8 weeks.

Your the Carb Cycling go 2 man around here so input is always appreciated.

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

at 20%bf id be curious to see what ur current diet looks like before considering cycling carbs. the logic behind diet IMO, especially when u have a fair distance to go (20% to 10% say) is u wanna start simple and leave a good amount of room to make changes/tweaks. this is due to the fact that progress will slow and u want to be able to break thru plateaus.

cycling carbs is en excellent tool, but im not sure if it is necessary or even warranted at this stage in ur diet (20%bf) .. where is ur diet? in ur thread i guess? (duh LOL) on page what? what ur eating right now, not what u started eating 6months ago and have deviated from..

[-KJ-]

at 20%bf id be curious to see what ur current diet looks like before considering cycling carbs. the logic behind diet IMO, especially when u have a fair distance to go (20% to 10% say) is u wanna start simple and leave a good amount of room to make changes/tweaks. this is due to the fact that progress will slow and u want to be able to break thru plateaus.

cycling carbs is en excellent tool, but im not sure if it is necessary or even warranted at this stage in ur diet (20%bf) .. where is ur diet? in ur thread i guess? (duh LOL) on page what? what ur eating right now, not what u started eating 6months ago and have deviated from..

stopped logging as I kept failing but Ive been consistent since i went away from board and just put my head down with all the knowledge ive gained.

Well it may not take long to go from 20-15/16% so keep doing what im doing and go from there? im just finding it hard with the lack of food. a refeed every 7 days ,ay suffice what wud u say? ill get my diet up ASAP.

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

go back to ur thread and post ur current diet.. not a proposed diet, but what u have actually been eating. id like to see why ur progress has slowed. make sure to be exact!

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

well had a good back/shoulder wkout today.. managed 215lbs on seated military press.. was happy with that..

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

now this is a PWO meal:
blueberry oat pancakes (entire recipe)
1pound beef, whole bell pepper, whole onion, teriyaki sauce

1372cals
157g pro
118g carbs
30g fat

[RaginCajun]

now this is a PWO meal:
blueberry oat pancakes (entire recipe)
1pound beef, whole bell pepper, whole onion, teriyaki sauce

1372cals
157g pro
118g carbs
30g fat

Yum!

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

well another excellent leg workout today! managed to increase my weight again. i tell u this maintenance thing is nice, seeing some strength gains.

exercise bike: 5 minutes @ 90rpm

squat:
135 x 10
225 x 7
315 x 3
405 x 1
455 x 4; (drop set) 405 x 6; (drop set) 315 x 15
405 x 5; (drop set) 365 x 5; (drop set) 315 x 5

these squats were also giant set with leg extension, leg curl, standing calves, and the final work set #2 i hit leg press x 20 reps just for good measure..

and also the giant sets of leg ext, curl, calves were all triple drop sets too (except calves which i just do for the hell of it as i dont need any more calf than i have - they are hereditary). i wouldnt want yall thinking i was some kind of sissy now.. so basically 10 sets per work set and then 11 sets for work set #2.. (21 total work sets on legs)

id also like to note here i couldve probably done more weight/reps but i did all this in an empty gym.. u can only do so much when u know if u fail theres no one there to help u!

[Back In Black]

How long before you bench that 405 then 405?

Are you still working your way up to 600lb+ squats for reps?

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

How long before you bench that 405 then 405?

Are you still working your way up to 600lb+ squats for reps?

not sure on the bench.. not having a spotter its kind of hard to go up.. i may go to 315 for reps next.. currently repping 295-305 x 5.. i havent tried 1rm lately.. im thinking i may have a shot come cycle time. probably not before. my legs have always been big and strong, even when i was a fat butt!

also with squat i really dont care how much i can do.. LOL. figures huh? maybe i should adopt that philosophy a it pertains to bench!

[bikeral]

Impressive squats buddy. Can't wait to see your cycle results. I may be going to Myrtle Beach this week. You are around there right?

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

Impressive squats buddy. Can't wait to see your cycle results. I may be going to Myrtle Beach this week. You are around there right?

yeh a couple hrs..

i cant wait to see them either.. a few months yet before i start.. gotta cruise and then lose the fat im sure to gain LOL..

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

well as yall know i go on a cruise in 4 weeks from today (YAY! )

so i am tryin to lean out a little bit between now and then which means i have eliminated carbs post workout and only eat them pre workout now. i have also reduced my amount of carbs from 500g to 300g and my training day cals from 4500-5000 to about 3500.. well this am i had some things come up so i had to get all 300g carbs in between 0730-0830 which basically made it one big meal.

heres what i ate: (LOL)

2123cals, 279g carb, 42g fat, 165g pro
1 banana
200g blueberries
2 cups cottage cheese
12 slices deli ham
2 cups egg whites
2 cups oats
4 pieces whole wheat bread

needless to say i was pretty full! i couldve eaten a little more but i didnt want to especially considering i was gonna be pumping iron 2hrs later..

had pretty good DB chest workout:
135 x 15
185 x 7
225 x 5
125DBs x 6 (drop set); 100DBs x 6 (drop set); 90DBs x 7; cables upper and lower (failure @15)
120DBs x 5 (drop set); 100DBs x 3 (drop set); 90DBs x 3; cables upper and lower (failure @10-12)

then i did lats.. similar style.. chins, 1 hand pull downs, whatever that cable push down movement is all to failure supersetting

then i did 30mins cardio PWO (which i have probably only done less than 5 times in 18months!)

[951thompson]

well as yall know i go on a cruise in 4 weeks from today (YAY! )

so i am tryin to lean out a little bit between now and then which means i have eliminated carbs post workout and only eat them pre workout now. i have also reduced my amount of carbs from 500g to 300g and my training day cals from 4500-5000 to about 3500.. well this am i had some things come up so i had to get all 300g carbs in between 0730-0830 which basically made it one big meal.

heres what i ate: (LOL)

2123cals, 279g carb, 42g fat, 165g pro
1 banana
200g blueberries
2 cups cottage cheese
12 slices deli ham
2 cups egg whites
2 cups oats
4 pieces whole wheat bread

needless to say i was pretty full! i couldve eaten a little more but i didnt want to especially considering i was gonna be pumping iron 2hrs later..

had pretty good DB chest workout:
135 x 15
185 x 7
225 x 5
125DBs x 6 (drop set); 100DBs x 6 (drop set); 90DBs x 7; cables upper and lower (failure @15)
120DBs x 5 (drop set); 100DBs x 3 (drop set); 90DBs x 3; cables upper and lower (failure @10-12)

then i did lats.. similar style.. chins, 1 hand pull downs, whatever that cable push down movement is all to failure supersetting

then i did 30mins cardio PWO (which i have probably only done less than 5 times in 18months!)

Wowza 2100cal in one meal :-o im surprised your belly didnt pop

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

Wowza 2100cal in one meal :-o im surprised your belly didnt pop

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

[RaginCajun]

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

Ever think about entering on of those eating competitions? Hahahaha

[GirlyGymRat]

Ever think about entering on of those eating competitions? Hahahaha

Those r disgusting. The guy that eats 100 hot dogs. Yuk! Gotta be a nightmare in the whole digestive system.

405

[951thompson]

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

Hehe I wouldnt like to use the toilet after you, could get messy when that meal comes out of the other end

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

hey GGR

had a good back thickness/shoulder workout today..

rows(rest pause) + single handed rows (rest pause) - 3 rest/pause sets to failure; 2 total big work sets

seated DB press + seated DB side laterals (both rest/pause to failure); 2 total big work sets

deads: 135 x 10; 225 x 5; 315 x 5; 365 x 5; 415 x 4 (added an extra rep here)..

shrugs: 2 work sets both rest/pause to failure

today was my first day doing rest pause and i like it. working out alone it makes it a bit easier cuz i dont need many dumbells or have to strip weight off barbells. needless to say i was spent after this workout. these few little sentences certainly dont do the taxing workout justice!

i dont think i will go much heavier on deads as there is a lot of internal pressure lifting 400+ lbs off the floor and a few months ago i was told i had a small hiatal hernia (which i think is upper digestive tract) and i notice a lot of times after lifting (especially heavy) i get heartburn and i def dont wanna make a small tear bigger! as a matter of fact i will prob stay around 365lbs from here on out until i am a bit stronger and have better technique with this lift..

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

well guys i have amp'd up my cardio in a way.. instead of doing so much LISS or moderate (whatever u wanna call it) i have been doing more HIIT.

5min warm up
10-15mins HIIT
10-15mins moderate

we'll see if this does anything other than cut my cardio time in half (which would also be good)

[energizer bunny]

well guys i have amp'd up my cardio in a way.. instead of doing so much LISS or moderate (whatever u wanna call it) i have been doing more HIIT.

5min warm up
10-15mins HIIT
10-15mins moderate

we'll see if this does anything other than cut my cardio time in half (which would also be good)

good stuff.......i cant stand LISS.......HIIT all the way.......

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

thx bunny

[energizer bunny]

thx bunny

have you seen the bodybuilding documentary, "i want to look like that guy" jeff willet changes an average joe to stage ready.........any way, my point.....he says to only do 16 mins HIIT, but to do it after every session.........works for the average joe.

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

hmm interesting i will see if i can find it

[energizer bunny]

hmm interesting i will see if i can find it

just google it mate, its the secon vid down..........its long...part 1 is 22 mins.

[energizer bunny]

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

[human project]

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

You have a link... You have me interested

[human project]

im surprised you havent seen it mate! think itl be right up your street, its very motivateing and shows how tough it is to be a bodybuilder!

I can't find the full video just trailers... You know where I can watch the full video??

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

I can't find the full video just trailers... You know where I can watch the full video??

Here u go pal

http://vimeo.com/m/5795288

[951thompson]

Have you read lyles stubborn fat solution? It's a cutting edge HIIT cardio workout, I've started doing it every Thursday morning.

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

just google it mate, its the secon vid down..........its long...part 1 is 22 mins.

doing it now, looking forward to watching it

Have you read lyles stubborn fat solution? It's a cutting edge HIIT cardio workout, I've started doing it every Thursday morning.

oh yeh read it. where do u think i got so much of my understanding about body fat and mobilization and oxidation of fat?

i use SFP 3 i think it is

[951thompson]

doing it now, looking forward to watching it

oh yeh read it. where do u think i got so much of my understanding about body fat and mobilization and oxidation of fat?

i use SFP 3 i think it is

think im following the same one, HIIT/mod/HITT?
On Tuesdays I use my 2nd depletion workout as the HIIT, then do 20 mins mid intensity.

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

no for me its:
warm up
hiit
moderate
quit

[gbrice75]

no for me its:
warm up
hiit
moderate
quit

Same here.

[951thompson]

no for me its:
warm up
hiit
moderate
quit

Right, im with you, niceone

[bethdoth]

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

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

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

yeh i thought it was interesting to watch. curious about the 16min HIIT 2x per day.. havent lookd at his diet yet. i can say when i cut to 9% it was a painful and depriving process. more deprivation and cumulative hunger than anything else.

id be interested to see what he looks like today as well. will have to chek and see if i can find some current pic of him.

[energizer bunny]

yeh i thought it was interesting to watch. curious about the 16min HIIT 2x per day.. havent lookd at his diet yet. i can say when i cut to 9% it was a painful and depriving process. more deprivation and cumulative hunger than anything else.

id be interested to see what he looks like today as well. will have to chek and see if i can find some current pic of him.

im sure at the end of the last vid it shows him a few months later and he had went back to average joe looking.........

[energizer bunny]

That was NOT a motivating video. The comments about you have to feel bad to look good and that being super lean is not functional??? I also noticed in his diet plan a lot of meal replacement not real foods with protein. Yes he made unbelievable progress but like his comment about Mt Everest it won't last. He made a temporary change to his lifestyle... I wonder what he looks like today or 2 years after this? Just my .02

fair comment mate........the fact that it proves that with hard work and dedication you can go from average joe to stage fit was motivating to me...........and the comments about being functional for someone like me would hold true (now im going off his stage shape).......and i think its true, stage fit for the average joe without gear is very hard to keep........anyway glad you watched it mate.