@JP: my pleasure, might not be the cheapest at Whole Foods though.
@DrDan, thanks for that... I figured it out last week lol. I kept wrapping my band around a bar at face height and pulling from there (think reversed lateral).
Thanks JP, appreciate it. Definitely still have a long way to go... with visceral fat and all the small padding that still remains here and there I bet I can lose another 10-20 pounds of fat before I consider myself to be really lean. I realize that's a long term project though, for now a beach-ready body is all I can aim for.
Not sure what to make of the measurements, biceps skinfold increased yet size decreased which I can't imagine to be correct.
I believe that with the calipers you really have to be an expert to apply them properly, I notice even the slightest change in applying pressure changes the reading pretty drastically. I try to be consistent but to be honest I have no clue how consistent I am.
Back training went well, did more deadlifts than prescribed since I was feeling it. Also added kettlebell swings at the end (3x50) as a form of cardio. Running has completely shot my ankles so I'm trying to switch it up.
Legday yesterday was bad, my ankles are still so swollen that I wasn't able to do that much. Mostly used leg extension in various different re/movement setups as that was the most painless option.
Alternated between kettlebell swings and battle ropes for a nice cardio boost. C+S coming up...
C+S was decent, nothing too out of the ordinary but all in all a good session. Finished everything off with a battle rope + abs blast for 10 minutes (kinda like the ab shredder sans ruining my ankles again)
Back day was really good, I mixed and matched some exercises we've done over the past months since I have run the course on the standard RP program and I found a combination that worked well for me. Finally a decent back pump and very good MMC with my lats.
Arm day was phenomenal. Like I did all week I picked the exercises that stood out to me from all the 1-6 programs. Saw so many new veins popping up, it was extremely satisfying. Must also mean that I'm getting leaner since that is (I believe) the deciding factor in actually seeing veins.
Had one fini pre, 2 Plazma during and then 3-4 pulses after (lost track) and just binged on what felt like a cheat meal, consisting of grass-fed filet mignon, wild salmon, 2 eggs and almost a pound of veggies. I say it felt like cheating since I usually go for low-fat meat like chicken and turkey, so this was definitely a huge increase in (hopefully healthy) fats.
Came across this super interesting table of different meats this week and it's funny to see the winners in the protein/fat, protein/kcal and overall protein winners:
I would have never guesses ostrich, moose and kangaroo would be the best overall choices. I always considered chicken and turkey to be "as low as it gets".
Screwed myself by indulging with cupcakes last night, felt so bad about it that I scratched the off-day and just moved everything up one day so I took care of leg day today. Finished everything off with some rounds of battle ropes in between the calf extensions.
Having moved up all my scheduled training sessions by one day, and not willing to take an off-day mid-week... I've decided to throw in an extra arm-day. Going on only MAG-10 hour pre and 2 Plazma during. Need to cut this BS and make decent progress again, I'm letting myself go too much.
Join date: Aug 2011
Location: Michigan, USA
Posts: 290
Hey rhod this shit happen's to us all from time to time.Weather it's the diet or training,don't let it get ya down man.I've had a string of w/outs since i got back from vacation that were freekin shitty.Had no idea why really and I'm just now coming out of my funk.Everybody slips up from time to time.
It's just the diet really, too many "ah, a small bite won't hurt" moments which turn unto fuckups. Like laying in bed at 8PM and stuffing 3 finibars in my mouth just because I felt like it... but meanwhile complaining my abs are still not showing.
Join date: Jul 2011
Location: Arkansas, USA
Posts: 97
Too funny! Yeh, don't beat yourself up about falling off the diet a lil. I did two weeks ago and ate damn movie theater pop corn and some brownies (gluten free). I felt like a fat ass! But, typically that is all in your head. You may want to drop the Finbars that late at night though. I used to do 2- one pre and one post. I dropped my one pre-workout and cut about 50 grams of carbs from my dinner meal and I dropped 1/4" off my waist without changing anything else.
Yup T-bone, I have similar experience. I only do them pre and post on certain days, some days I don't do any at all and just stick to MAG-10 and Plazma until dinner. Can definitely immediately tell because I start dropping weight and the waist becomes tighter.
Dropping carbs is always such a huge conflict, I know that WITH them I grow muscle so much faster but WITHOUT them I drop fat faster.
Demotivation is still high, thought I had snapped out of it but past week or so still feeling like I'm going nowhere. Little bits of messing up my diet by eating things I shouldn't (even if they are raw vegan meals) perpetuate.
Really feel like getting my T and other essential levels tested. Have to wait a bit before I can get all of that done.
I keep going through RP 1.6 plus all-time fav exercises to string along, maybe I will switch to 6 weeks to superhero for a while, might be good to get lean for the summer and I've always wanted to do it.
Good news is I still haven't missed a beat, keep doing mixes of favorite RP trainings. Just finished off legday, had a very solid session.
Nutrition-wise I have been messing up the past 2/3 weeks. Nothing big, but just not keeping it clean consistently, culminating in a big fat pizza last friday night... for which I have been paying dearly since my UC did not appreciate that. Hoping that set me straight.
