nope, 5g

pg 6

friday 3/29 pull day aka brosculpting

ex 1: assisted pull ups 5x8-10
(assisted weight = lower is more difficult / 0 is just your body weight)

90x10
90x8
90x8 (to 100% failure)
100x8
110x8

ex 2: inverted rows (aka australian push ups) 3x10

ex 3: single arm db rack rows 3x8-10

35x10
35x10
35x8

ex 4 & 5 (super): alternating db curls 3x8-10 + high cable curls 3x12-15
(this is the real bro pump)

25x10 + 10x12
25x10 + 2.5x15 (there is no cable setting below 10 lbs for each arm, only a bumper)
20x10 + 2.5x15

ex 5 & 6 (super): back extension 3x12 + decline sit ups w/ plate 3x12

10x12 + 10x12
10x12 + 10x12
10x12 + 10x12


pull day is official
feel dat pump

5g a day and 5g a day l arg is the sweet spot.

Though if you are starting you could load at 20g for a few days to saturate, long term it doesn't matter because you'll build up the stores either way.

Also, Gary - if you haven't tried it already, try Jack3d as your pre workout supp.

If they haven't changed the formula up from when I last used it it was amazing.

im not interested in that
it took me reading a lot of expert consensus / research to even try creatine

also loading creatine is not necessary at all, imo

ok, and same on the last part - stores will build up regardless.

mon 4/1

deadlifts -

105x8 warmup
155x5
155x5
155x5
160x5

pretty shitty but still uber sore bicep / forearms from friday + hungover + didnt eat lunch before gym

gpp -

10 min treadmill @ 3.0 mph / 9.0 incline
3 sets of farmers walk 2x45 plates, sand sb mountain climbers x20, pushups x15

tue 4/2 push day

smith bench -

105x10
125x10
135x10
145x8
155x5

incline db press 40x3x12
decline cable fly 25x3x12

arnold press 20x5x10

flat db tricep extension 15x3x10

assisted dips 100x3x10

no cable press/turn, ran out of time

current weight 206.4 (+0.8 week)
current body fat 21.3% (-1.1% week)

dat der recomp progress?

wed 4/3 leg day

smith squats - (lots of improvement)

65x10 warmup
115x10
135x10
155x10
165x9

smith split squat/kick 50, 60, 70 x8 ea leg
sb hamstring curls 3x12

goblet squat 60, 60, 65 x8
db stiff leg deadlift 30, 35, 35 x8

hip abductor machine 60, 60, 65 x15
jump rope 3x150

[edited quoted post with corrections]

leg day takes it all out of me for sure

thu 4/4 active recovery

foam rolling
band work on rotator cuff and shoulders
general mobility
farmers walks for good measure
take it easy, m8

fri 4/5 pull day
**AM session

assisted pull ups 5x100x10

inverted rows 3x10

db rack row

35x10
40x8
40x8

alt db curls 20x8, 20x8, 25x8
high cable curls 3x10x15

back extension 3x10x12
decline overhead situps 3x6x12 (medicine ball)

mon 4/8

deadlifts -

105x8 warmup
155x5
175x5
175x5
195x3 (pr)
195x1

cardio -

10 min treadmill @ 3.0 mph / 9.0 incline

was a slow session overall, spent a lot of time talking about deadlift form and working on improving it with lower weight after my 5 work sets

tue 4/9 push day

smith bench -

115x10
135x10
145x9
155x4
160x5

incline db press 40x3x12
decline cable fly 25x3x12

arnold press

20x10
25x8
25x8
25x7
cut 5th set due to time

flat db tricep extension 15x2x10
assisted dips 100x2x10
cut 3rd set due to time

no cable press/turn due to time

busy day at work, didnt get into the gym until almost 6, closes at 7
still a good session, shoulders are on fire

current weight 202.4 (-4.0 week)
current body fat 21.2% (-0.1% week)

i must have had a salty ass meal and not pooped for 2 days when i weighed in last week because i have not seen the scale move 4 lbs in 1 week
but hey, ill take it
also starting to see tricep horseshoe and front delts popping out

wed 4/10 leg day

smith squats

85x10 warmup
135x10
145x10
155x5

on the last 2 sets i felt pain in my right knee so i stopped

smith split squat/kick - skipped due to knee
sb hamstring curls - replaced with machine hamstring curls 3x55x12

goblet squat - skipped due to knee
db stiff leg deadlift 3x40x8

hip abductor machine 3x65x15
jump rope 3x150

gym story time

this guy is in the gym almost all the time when i go
he wears headphones and is completely obnoxious singing along with his music
today when i arrived he was doing flat bench
he does 2-3 reps with low weight and rests in place
never gets up, never resets
repeats this for about 50 reps total
then he does curls for like a half hour
then he deadlifts, doing bounce reps in sets of 5
then he finishes up with calf raises
yesterday he was complaining that hes gaining weight, but he "works out so much"



my face

Hire him asap to train you.


My gym story from a while ago.

So I was doing my thing, I was probably at my strongest raw, and I was doing band work.
Now bands, they are a mother fucker and no joke.
So here come ol' mother fucker, typical frat boy. he asked if he could jump in with me, I said sure and he was trying to keep up with me, having a really hard time. I didnt want to over do it and mess up next weeks workout so I just did what I needed to do.
Later down the workout, we are doing something and the whole time hes been bragging saying shit like, i havent squatted in 2 years, I just ran a 15k or something last week. I'm trying out for some secrate army team, kinda like rangers but better. I forget the name of them, but they are tough shit. and he said the commander said he could join, he's just to young.

So heres the kicker, we are doing abs finishing up and hes still talking shit. Then I see a light go off in old shit dicks eyes. He says, you know, most of my friends think I am beast for what I do, but I mean i pretty much am.

I SAID WHATTTTTTTTTTTTTTTTT

grabbed my shit and left.

thu 4/11 active recovery

foam rolling
more band work
attempts to improve shitty left shoulder mobility
resistance 20 elliptical
whatever

fri 4/12 pull day

assisted pull ups
110x10
110x10
110x8
110x8
110x8

inverted rows 3x10

alt db rack row 3x40x8

alt db curls 3x25x8
high cable curls 3x10x15

back extension 3x15x12
decline overhead situps 3x6x12 (medicine ball)

mon 4/15

deadlifts -

105x10 warmup
165x5
165x5
165x5
105x10
105x10
125x5
125x5
125x3

cable turn/press 2x15x15

spent a lot of time today foam rolling and stretching my quads, calfs, and lats
the knee pain that cropped up last week is still lingering but went down a lot after the rolling and stretching
its also why i dropped the weight back down and did more overall volume
still continuing to make really great form improvements in hip drive, core activation, and not rolling my left shoulder forward on lock out
also moved cable turn/press from tuesday since i have ran out of time before that exercise for 2 weeks in a row
am happy overall
tomorrow is next 4 week assessment, time flies

results:

current - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -30.8 lbs
body fat: -9.2%
bmi: -4.7

chest: -3.75"
waist: -7"
hip: -4.5"
thigh: -0.75"
arm: -0.25"

this 4 week stretch was 4 lbs of fat loss and 2 lbs of lean mass loss

new macros

190 protein (no change)
290 carbs (+30)
70 fat (no change)

2550 calories (+120)

misc

blood pressure - 117/73 (-9/-3)
resting heart rate - 60 (-2)

tue 4/16 push day

smith bench -

115x10
135x10
145x9
155x6
165x4

incline db press 40x12, 40x10, 40x8

decline cable fly 25x12, 15x12, 15x12

arnold press 20x4x8
cut 5th set due to shit shoulder mobility

flat db tricep extension 15x3x10
assisted dips 110x3x10

overall i was weak this entire session from start to finish
yesterdays deadlift marathon pretty much kicked my ass and im not eating enough

wed 4/17 leg day

smith squats

105x8
155x5
175x5
125x5
125x5

machine hamstring curls 3x55x10-12
db stiff leg deadlift 45x8, 45x8, 50x8

hip abductor machine 65x15, 70x15, 70x15
jump rope 3x150

knee is bothering me
squats remain shitty

thu 4/18 active recovery

shoulder mobility
all day every day

current weight 198.4 (-2.4 week)
current body fat 20.9% (-0.5% week)

stop rewing around

you're doing well

as for gym stories some girl once hit me in the head with a lat bar and a 45 lb bar in the same workout at different spots in the gym.

as a trainer i see all the good stuff. guys using 125s for flys and falling sideways off the bench, you name it. so far nobody has done anything like that while i've trained them.

Under 200 achievement unlocked, gz!

mon deadlifts

115x10 warmup
135x5
155x4
175x4
195x4
205x3 pr

tue benches

115x10 warmup
155x6
155x8
165x6
175x6 pr

current weight 198.6 (+0.2 week)
current body fat 20.9% (no change)

thats progress to me
never against lean mass increases, how ever small

fri squats, rehab 3rd edition

105x8 warmup
125x8
145x8
155x6

mon deadlifts

115x10 warmup
135x5
155x5
175x5
205x2

tue benches

115x8 warmup
155x8
165x5
175x3
195x2 pr

current weight 197.8 (-0.8 week)
current body fat 20.8% (-0.1% week)

wed mobility

rotator cuff, ankles, and tricep band work
shoulder rom ++

assessments on monday now instead of tuesday

results:

current - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -33.4 lbs
body fat: -9.9%
bmi: -5.1

chest: -3.5"
waist: -7.25"
hip: -5"
thigh: -1"
arm: -0.25"

this 4 week stretch was 2 lbs of fat loss and -0.6 lbs of lean mass loss

new macros

190 protein (no change)
230 carbs (-60)
65 fat (-5)

2265 calories (-285)

outlook

these past 8 weeks have helped me find close to my maintenance calories and metabolic compacity
my routine for the next 4 weeks is going to be more hypertrophy and almost 100% knee / hip rehab + mobility -- something like ABCABxx where A and B are a combination push/pull
more calories out and less calories in combined = goal if 8-10 lbs loss by mid june

i applaud your general approach of reading up on things, not taking advice at face value, and learning from experience.

in h.s. when i put a lot of energy into bodybuilding as a sport, i learned a lot about not caring what people thought about what i was doing in the gym. keeping an open mind and paying attention to people who got results, but just focusing on personal goals and building techniques and routines goes a long way. you seem to naturally embrace that approach, which imho always wins as long as the focus is genuine and the effort is deliberate.

OK now that i've established that nobody's opinion should matter to you:

- macros look good. when looking to add lean mass i generally ingest the g of protein per day that would match the weight in lbs i want to develop in lean mass. so 190g to reach 190 lbs makes sense.
afterthought: you may know this, but protein provides extra fat loss potential on the merits of being hard to digest alone; it has additional and similar benefits to this

- rehab: ofc trust your body.

- pull days: just good stuff to mix in, so gz

- outlook: good, once you get on target for maintenance it makes controlling your physiological situation easier & easier. eventually you may start to feel how a workout will change you in an intuitive way--that's a clear result of paying attention as you progress. i personally feel that more fitness research should aim to produce qualified literature on the felt experience of exercise and how athletes/exercisers begin to intuitively know how what they're doing will work for them. even just a documentary to break some ground would be great. i keep thinking kai greene is great because he talks about how he's feeling out his progress. he's VERY well-informed, but he still relies on an old fashioned sense of "what is this doing for me?"

- results: this is where the meat is, and since you have seen results for a while, you've long since learned to make reasonable adjustments

/wall. thanks for sharing your outcomes and projections

thanks rew

and yes, protein has a high thermogenic effect, something like 25% compared to less than 10% for carbs and fat

today i did yoga
this is like the missing link in my mobility tool box
sweat buckets too

Yep - When I did it I always found I sweat more during Yoga than anything else.

Those who mock it never did serious yoga.

current weight 195.6 (-3.0 week)
current body fat 19.6% (-1.1% week)

hooray for science

Science!

Sorry, had to.

Great progress man, keep it up. You're paying way more attention to your diet than I am right now, and it's paying
dividends.

wed morning yoga
top dog downward facing dog

really happy you're still doing so good
congrats

This post has been edited by pattywacker on Sat - May 25 2013 - 20:31:43

thanks, how about you?

current weight 194.6 (-1.0 week)
current body fat 20.0% (+0.4% week)

no reason for concern just yet

This, loading is a waste of money.