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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

Rest day from the gym. I walked 2 miles with the mutt while wearing a 40 lbs backpack for NEPA today.

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

Today was a rest day from the gym. I got in a good 1 hour walk with the dog for NEPA.

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

I'm on day 16 of my Lean Gains/ V-Diet lite experiment. I redid my measurement yesterday but forgot to post them, so here ya go:

Neck: 17 to 16.5 (-0.5)
Upper Arm: 17.75 to 17.5 (-0.25)
Forearm: 13.5 to 13.5 (-0.0)
Chest: 48.5 to 47.5 (-1.0)
Waist: 43.5 to 42.5 (-1.0)
Hips: 47 to 46.5 (-0.5)
Upper Leg: 30.75 to 30 (-0.75)
Lower Leg: 17 to 16.5 (-0.5)
Total Inches measured: 234.5 to 230.

4.5 inches lost from these sites in 16 days. I like it because I'm dropping body fat, people are noticing, but my strength is good, my mood is good, and my stomach isn't upset all the time like it was on the regular V-Diet. I'll take it!

My workout today:

Warm Up:
- Dynamic Stretching
- Jump Rope
- Samson Stretch

Strength Work:
Back Squat (1 rep at 75%, 85%, and max reps @95% of 395):
Warm Up Sets: 95x6, 185x4, 275x2
Work Sets:
- 297x1
- 336x1
- 376x2

Bench Press (1 reps @75%, 85%, and max reps @95% of 350):
Warm Ups Sets:: 45x6, 135x4, 225x2
Work Sets:
- 263x1
- 298x1
- 333x1 (Not feeling strong in the bench today)

Weighted Dips:
- 30 reps @ 50 lbs: 11, 9, 7, and 3. Almost got it down to 3 sets.

Conditioning:
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats
Score: 327 reps.

This was a huge improvement from last week. I don't know what went wrong last week, but 327 after a bunch of strength work is good. I should be good for hopefully 350-ish if I hit it fresh. The test is next week so we'll see!

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

Warm Up:
- Dynamic Joint Mobility
- Jump Rope
- Samson Stretch

Strength Work:
Power Snatches:
- 45x5
- 95x4
- 135x3
- 185x2
- 210x1

Deadlift (1 rep @ 75% and 85%, then max reps @ 95% of 525):
Warm Up Sets: 225x4, 315x2
Work Sets:
- 394x1
- 447x1
- 499x1

Weighted Chin Ups:
- 25x1
- 35x1
- 45x4
- Body Weight x 10, 9, and 5 (Max sets needed to get to 30 total chin up reps.)

Conditioning:
- Skipped it today due to time.

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

Warm Up:
- Jump Rope
- Dynamic Joint Mobility
- Samson Stretch
- Barbell Thrusters: 45x6, 135x4, 225x2

Strength Work:
Front Squats (1 rep at 75% and 85%, then max reps at 95% of 340):
- 255x1
- 290x1
- 323x1- I wanted to get at least a double here, but I held my breathe too long coming back up and got really dizzy!

Shoulder Press (1 reps at 75% and 85%, then max reps at 95% of 220):
- 165x1
- 190x1
- 209x2

1-Arm Kettlebell Press (30 reps in as few sets as possible):
- 70 lbs KB x8, 7, 6, 5, 4

Conditioning:
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats
Score: 330 reps. I'm making progress! The test is next week so this is my last practice run.

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

I have had a rough week going through a separation with the wife, so I haven't been posting my stuff. I have however been training and sticking to my diet (if anything I haven't eaten enough). I'm 23 days into my V-Diet lite/ Lean Gains experiment. I won't measure again until the end of the month, but I can tell my clothes fit a lot more loosely.

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (5 reps at 65%, 75%, and max reps @85% of 405):
Warm Up Sets: 45x6, 135x4, 225x2
Work Sets:
- 265x5
- 305x5
- 345x5

Bench Press (5 reps @65%, 75%, and max reps @85% of 355):
Warm Ups Sets:: 45x6, 135x4, 225x2
Work Sets:
- 230x5
- 270x5
- 302x5

Weighted Dips:
- 30 reps @ 50 lbs: 13, 10, and 7. Finally got 30 reps in only 3 sets, so I'll bump up the weight to 55 lbs next week.

Conditioning:
Thruster and Toes-to-Bar Ladder:
- In 10:00 do one thruster at 135 lbs, then one toes to bar. Then two thrusters and 2 toes to bar. Then 3 of each, then 4, and so on for the 10:00 period. When the time expired I had completed the round of 8 and 1 thruster into the 9th round.

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AceQHounddog
Level 10

Join date: Jun 2003
Location: California, USA
Posts: 406

Well computer access has been limited so I haven't posted much, but I'm still here, still training, and still following my eating plan. I took measurements yesterday but I don't have them with me. I'll try to get them up later but the good news is they were all down! Here's what I did today...

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:
Back Squat (3 reps at 70%, 80%, and max reps @90% of 405):
Warm Up Sets: 95x6, 185x4, 275x2
Work Sets:
- 285x3
- 325x3
- 365x2

Bench Press (3 reps @70%, 80%, and max reps @90% of 355):
Warm Ups Sets:: 45x6, 135x4, 225x2
Work Sets:
- 250x3
- 285x3
- 320x3

Weighted Dips:
- 30 reps @ 60 lbs: I did 5 sets of 6 reps.

Conditioning:
As Many Rounds as possible in 10:00 of:
- 10 Ring Push Ups (Rings set at the same level as my feet, full turn out each rep)
- 20 Overhead Walking Lunges with a 45 lbs Plate.
Score: I did 4 full rounds plus 7 ring push ups. My pressing muscles were pretty smoked from the bench and dips by the time I got to this!

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