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Bigmac73nh's I-3G Log
 

bigmac73nh
Level 4

Join date: May 2011
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Posts: 2798

Ate moar food last night. Probably like 2250 cals more haha. Had a great workout that involved new shoulder stimulus as well as stepping outside of the 50-60% of max effort range, so I figured I should eat for that. I ate after midnight, so the food choices were less than ideal and salty as hell. Regardless, seems like I mad the right call- looking leaner today in spite of picking up some water. I'll be fasting all day, so that should be fine by tomorrow.

Scheming tough today, but I think I'm going to go back to a modified bodypart split next week. I'll probably do something like:

Day 1: Chest Focus
Day 2: Quad Focus
Day 3: Shoulder Focus
Day 4: Posterior Chain/Lats Focus

Every day: Full body activation work, bench and back squats for HFSW (~50% of 1RM) w/ band AR

Just some thoughts... got a lot of sitting in class to do today, so I'll be able to ponder these things at length lol. But yeah, I get the feeling that I can't do justice to all the new facets of CT's training philosophy while doing the same things every day.

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bigmac73nh
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Join date: May 2011
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Today's Workout: Activation Work

A1. Weighted Jumps 4x1
A2. One Arm DB Snatch From Floor 4x1 LR

B1. Vertical Jumps 8x1
B2. NG DB OHP 8x1

C. Knee Jumps 2x1

Agile 8

Notes:

Knees are feeling great today. Seems like the mobility work is what I needed for keeping my knees healthy while back squatting. Going to take it slow and see if the knee health holds once I start throwing real weight on the bar.

Going to write an essay today so I'm stimming pretty hard and hitting up the noops. Had BC and some PD so far, going to have some Neurostim with a couple caps of fish oil later on.

Other than that it will just be Humapro. BRB getting less fat real quick.

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bigmac73nh
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Join date: May 2011
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Here are some progress pics from today. Cold and very fasted. No idea what I weigh, I'll hop on the scale at the gym and throw that into the workout notes.

Just ordered a couple pairs of bands... some minis and micros. Early graduation gift from the parents :). Can't wait to be done with the silly bands at my gym.

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5382

On that tricep shot your arms looks nutz!!!!. body part splits the way to go :)

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bigmac73nh
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Join date: May 2011
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ryanbCXG wrote:
On that tricep shot your arms looks nutz!!!!. body part splits the way to go :)


Thanks man... must be all that direct arm work I'm doing ;)

And I did some scheming last night- won't be going with a full bodypart split, but I'll be dividing my work into a quads/shoulders day (3x per week) and a chest/posterior chain day (2x per week minimum, a 3rd session if I feel like it). I'll be going heavy on skwatz and bench, and working shoulders/posterior chain more as tension-building assistance. Back will be worked pretty extensively each day. I'm trying to see if I can crack a PR on bench press by the end of the semester while bringing up my lat width and quads.

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bigmac73nh
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Join date: May 2011
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Looking at about 1750 cals today. Fats will be around 60g, carbs will be something like 280g. Just concentrating my food around the workout and running Humapro as a protein replacement. Fats and cals are on the low side for me, but I'm on track to hit 'good' carb/protein intake, with all of that concentrated around my workout.

I cut out of the fast at least 36 hours in. Could have been slightly more- I can't remember exactly when I finished eating on Wednesday so I'm making a very conservative estimate. Might be closer to 38 hours, but w/e.

Going to get a solid workout in today (just going by feel, no specific agenda), then relax and de-stim tomorrow. I want to get one more long fast in over the next couple days, and that will probably be Sunday into Monday (I'm likely going to be playing football with the fraternity tomorrow, so I don't want to be taking in so few nutrients with serious physical activity in the mix). Whichever day I don't fast on will be a 1500-2000 cal day, still taking in Humapro at protein replacement quantities.

Starting next week I'll be getting caloric intake back into the 3250-4000 range.

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bigmac73nh
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Join date: May 2011
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Today's Workout:

Activation:

A1. OH BPA's 4x1

A2. Weighted Jumps 4x1

A3. OH Bar Rotations 4x5 (2-3 sec holds)

A4. BPA's 4x1

A5. One Arm DB Snatch From Floor 4x1

HFSW:

B1. Bench Press (2 sec pause)

225x2
245x2
275x2

B2. L-H BPA's

3x1

B3. Bench Press

225x1
245x1
275x1

B4. BPA's

3x1

B5. Box Jumps

3x1

C1. Bench Press

295x3
315x2

C2. L-H BPA's/BPA's

1x1/1x1

C3. Box Jumps

2x1

D1. STC (Advanced Tuck, sets 1+2)/STC (Full Lever, sets 3+4)/Iron Cross

2x3/2x1 (max hold in each position)/2 partials for feeler reps, 1 full rep for max hold

D2. Band Straight Arm Pulldowns

5x1

D3. Box Jumps

5x1

E1. Back Squats (2 sec pause at the bottom)

135x2
185x2
225x2
275x2
315x2
335x2

E2. OH BPA's

6x1

Rehab:

F. Hammer Curls To Ears x 20

G. Foam Roll Low Back

H. Agile 8

Notes:

Just kind of felt it out today. Went moderately heavy on everything, but didn't kill myself. I decided to just ramp continuously and not sit on any heavy weights long enough to accumulate a lot of fatigue. My main goal was to work on staying tight and explosive while adding weight to the bar. In between sets of the main exercises I hammered shoulder mobility. I think hip mobility, shoulder mobility, and maintaining tension will be essential in my efforts to cross over from having ok lifts to really moving serious weight.

Bench felt pretty solid. Right shoulder could have used a bit more recovery time and was lagging behind slightly, which is why I cut out of the top set at 2 reps.

Killed it on the ring work. Nailed the back lever for a nice long hold on the first attempt and got out of it very easily. Iron cross looked like my deepest ever, and I got a decent hold on that one too.

Back squats were good- nice and deep, and tension was good all the way through each rep. Didn't push the weight. 335 wasn't casual, but it wasn't really difficult either. I felt like I would have been good for a double of at least 405 with a belt. Maybe I'll go heavy sometime soon, still trying to take it easy on the knees for now though.

BW was 195 lol. Lifts are going up and it looks like muscle density is getting a bit better, so I don't mind.

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bigmac73nh
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Join date: May 2011
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Ended up taking in something like 1000 more cals last night. I partied and ended up drinking a million beers, so some drunk eats ensued.

Taking today off and de-stimming. Cals for today are at about 3500, which should be right about maintenance or slightly above it. I'll fast all the way through tomorrow, then start eating bigger Monday for the new programming tweaks.

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bigmac73nh
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Join date: May 2011
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I was still hungry last night, so I ate moar foods. 1250-1400 moar cals by my estimate, so that put mein the 4500-5000 range on the day. No regrets, feeling nice and full today and water retention isn't too bad.

Going to start the training week early and get into the gym. Skwatz and shouldaz today.

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5382

Thank god your eating again :)

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howie424
Level 10

Join date: Jul 2007
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Posts: 1444

What are BPA's?

EDITED - Okay, band pull-aparts. I'm smart.

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bigmac73nh
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Join date: May 2011
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ryanbCXG wrote:
Thank god your eating again :)


Haha not really today, but I do put down a few cals from time to time. I'm up 7lbs since Friday and I had 5000 cals within 24 hours of today's workout, so I'm going to let things balance out into tomorrow before I start eating up again.

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bigmac73nh
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Join date: May 2011
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howie424 wrote:
What are BPA's?

EDITED - Okay, band pull-aparts. I'm smart.


Yep, you got it. I'm lazy with the typing sometimes lol.

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bigmac73nh
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Join date: May 2011
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Postworkout. Lats are much less flat than they were on Friday lol.

Today's Workout: Quads/Shoulders

Activation:

A1. OH BPA's 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Quad Work:

B1. Front Squats (2 sec pause)

135x2
155x2
185x2
205x2
225x2
245x2

B2. L-H BPA's

6x1

B3. Back Squats

225x1
245x1
275x1
295x1
315x1
335x1

B4. STC

2x Advanced Tuck x3
3x Advanced Tuck x1 (10 sec hold to back and front)
1x Full Back/Front Lever x1 (10 sec hold to back and front)

B5. Box Jumps

6x1

Shoulders:

C1. Reactive Military Pin Press

6x135x2

C2. OH BPA's

6x1

C3. OH Power Hold

6x185x9 sec

C4. OH BPA's

6x1

C5. One Arm DB Snatch From Floor/Box Jumps

2x1 LR/4x1

D. OH Power Hold

135x20 sec

Rehab:

E. Hammer Curls to Ears (sloooow) x20

F. Hyperextensions x25

G. Agile 8 (doing this in like 5 min lol)

Notes:

First day with the new programming. Me fuckin gusta. I'll still be heavily prioritizing explosiveness, but I'll be playing around with more holds and keeping up with the band work to really work TUT. I really don't need a lot of reps per set with this- in fact I'm really starting to think that the whole "power bodybuilding" thing works optimally with less reps per set, but a very high level of physical and intellectual involvement in those reps. Jury is still out, but I haven't done any traditional iso work in the traditional BBing rep ranges for the better part of a month and my MMC is feeling better than ever. Getting lat pumpz from everything these days, loving it.

Going to have to monitor the triceps on the shoulder work. The OH BPA's and OH power holds are hitting them with some serious micro-oscillation, which they are not really used to. Left tri is a little bit sore already, I'll work it out a little bit throughout the day and hopefully it will be good for some serious bench work tomorrow.

Hopped on the scale today. Back at 202 lolz. Lats <3 cheezburgaz and have filled out significantly. Not much of the 7lbs I'm up since Friday is sitting in the abs, which is good.

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howie424
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I like your way of creating these "complexes". I do the same and find putting multiple exercises one after the other in a certain sequence is the best way to train.

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bigmac73nh
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howie424 wrote:
I like your way of creating these "complexes". I do the same and find putting multiple exercises one after the other in a certain sequence is the best way to train.


I really love training with complexes, the metabolic effects are nice for a former fatass like myself and it's just plain fun.

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bigmac73nh
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I ended up eating a good amount of food last night because I got really hungry and was already feeling somewhat sore. I'm still figuring out what kind of metabolic demand comes with holds, since that's new stuff for me.

I want to be somewhat depleted going into this weekend because I'm going home and I want to be able to eat up and have fun with the family, but I don't want to kill myself trying to build a huge caloric deficit early in the week. I'm just going to run IF normally, kill it in the gym, and eat up at least until Thursday- I'll start making cuts to the caloric/nutrient intake at that point as needed.

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bigmac73nh
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Today's Workout: Explosive Work Day 2

Activation:

A1. Overhead BPA's 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec peak holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

B. Super-slow Ring Dips x2 (trying these out for chest activation)

Chest Work:

C1. Bench Press (2 sec pause)

3x185x2
3x225x2

C2. L-H BPA's

6x1

C3. Bench Press (touch and go)

3x275x1
2x315x1
315x2 (first rep was easy, second had some slowdown so I cut it there)

C4. BPA's

6x1

C5. Box Jumps

6x1

Back/Posterior Chain Work:

D1. Deadlift

6x185x2

D2. Band Straight Arm Pulldowns

6x1

D3. Deadlift

6x235x1

D4. Iron Cross

2x3 Partials
3x10 sec hold (moderate depth)
1x10 sec hold (full depth)

D5. Box Jumps

4x1 (last 4 sets only)

Rehab:

E. Hammer Curls to Ears x20

F. Hyperextensions x25

Notes:

First time trying out this day of the new programming. I like it as well, though I will probably make at least one change. I ran the last set of 315 on the bench as AMRAP, but I'd like to try racking and resetting in between reps next time. When I rep over 300 I tend to lose upper some upper back tightness after I lock out the first rep, and I want to avoid that for shoulder health reasons. I want every rep tight and explosive with no shaking/looseness, since I know that pressing loose is pretty much a timebomb as far as my right shoulder is concerned. This shit is about coming in, training smart, and killing it every day- can't afford to be a boner and accept loose reps just so I can smile for a few minutes about cranking out reps with 3 plates lol.

Nothing too special about the dead work. I won't be going heavy with them, since I'm trying to back off on my posterior chain for awhile. It's pretty clear that my hams/glutes are outpacing my quads right now, so Ima do something about it lol. I'll just be working general explosiveness/lat tension with deads and keeping them in to maintain neural efficiency on the lift for when I do want to go heavy again (maybe in a month or so if my progress on quads is good this time). The real centerpiece of the D circuit is the iron cross, since I'm pretty confident that building strength in the core/lats is what I need if I want to achieve more advanced lift:BW ratios in a few years.

Going to hit the Agile 8 after class.

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bigmac73nh
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Join date: May 2011
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I hopped on the scale today- down to 199, 3lb drop since yesterday. I have my cals for yesterday calculated at 3955 (including ~460g carbs) not counting two pieces of homemade lasagna that one of my roommates shared haha... and that was while running Humapro as replacement for most of the day's protein. Didn't run a fats total because I don't really count fats, but it was probably ridiculous. That leads me to believe that the metabolic demand from this type of training is, in fact, balls-high.

I felt pretty well recovered today and am actually looking pretty lean, so I'm going to keep eating until I'm full for now. I'd rather overshoot on cals and then take it down if I bloat up like fuk rather than shading things to the low side and waking up mid-week feeling like I got hit by a truck lol. I'll probably end up covering most of my protein needs with Humapro today because I'll be in class during the hours when I'm likely to track down a rotisserie chicken at BJ's, but everything else is fair game.

Speaking of Humapro, looks like they've done some reformulating since I bought my last batch. I go for the grape stuff and it is actually purple now lol. It also lacks the previous warning about mixing it with other aminos or food, and even says that it can be enjoyed with meals to improve nutrient partitioning. Hmm. Pretty cool- that makes one less supp that I need to time precisely. I just threw two scoops of that and one scoop of the BCAA structured peptides into my peri shake today, and I'll probably stick with that for the near future.

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5382

EAT MOAR FOOD!!!

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bigmac73nh
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Join date: May 2011
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Posts: 2798

ryanbCXG wrote:
EAT MOAR FOOD!!!


6,000 cals down let's see what happens

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5382

NOT ENOUGH! lol

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bigmac73nh
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Join date: May 2011
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Posts: 2798

Squeezed in another 1000 cals last night lol. I managed to get 7000 down in a 6 hour eating window... not bad. These aren't all clean, but I'd guess that something like 5000 were. I've got some water retention, but I definitely don't look like I should with a total like that.

I'm walking around at 200 the vast majority of the time these days (or within +/- 2lbs of it), and strength levels are doing ok. I think it's time to make the push for 210lbs though. I want to end the year at 210 at a new peak leanness, so I guess there's no time like the present to get there.

I'm going to shoot for 6,000 cals today, so my total will be less than yesterday's, but still pretty high. Probably going to go with 5,000 tomorrow, and 4,000 Thursday. Just a little experiment.

Hitting the Agile 8 in a few minutes.

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bigmac73nh
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Join date: May 2011
Location:
Posts: 2798

Today's Workout: Explosive Work Day 1

Activation:

A1. OH BPA's 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Quad Work:

B1. Front Squats (2 sec pause)

135x2
155x2
185x2
205x2
225x2
245x2

B2. L-H BPA's

6x1

B3. Back Squats

225x1
245x1
275x1
295x1
315x1
335x1

B4. STC

2x Advanced Tuck x3
3x Advanced Tuck x1 (10 sec hold to back and front)
1x Full Back/Front Lever x1 (10 sec hold to back and front)

B5. Box Jumps

6x1

Shoulders:

C1. Reactive Military Pin Press

6x135x2

C2. OH BPA's

6x1

C3. OH Power Hold

6x185x9 sec

C4. OH BPA's

6x1

C5. Box Jumps

4x1 (last 4 sets only)

D. OH Power Hold

135x20 sec

Rehab:

E. Hammer Curls to Ears (slow) x20

F. Hyperextensions x25

Notes:

Felt really strong on the squats today. Knees were holding up nicely on the back squats and I was taking them damn close to ATG.

Right biceps was feeling kinda beat up after the ring work. I tried to work out my biceps/forearm a bit throughout the day and it's better now. Lol keeping myself together is kind of a pain in the ass.

Put down ~6000 cals today. Eating 4 recovery yo. Might add a bit more later if dat hunger returns.

Bands should be arriving tomorrow. I'll be working those in starting next week and using them to add progression to the pressing work. Excite.

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 5382

Thats the kinda eating i am talking about. Eat to fuel those crazy sessions of yours

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