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Post by fit on Apr 22, 2008 20:08:10 GMT -5
Tuesday diet Going with more shakes Tuesday just for giggles and for convenience and change of pace. Low carb day anyway. 6a Meltdown, 12 eggwhites, mushrooms 930a 50g protein blend, 10 almonds Noon Meltdown, 50g protein blend 3p 6oz chicken, .25c quinoa WO: 30g Xtend 630p Meltdown, 40g scottish oats, 40g protein blend 9p 6 eggwhites, 2 fish oil caps Macros from "sources that count" ~240p /40c/25f ~1521 total calories |
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Post by intenceman on Apr 22, 2008 21:44:45 GMT -5
Yay us!- lol. Glad to hear she's ok, and they're on top of it.
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Post by fit on Apr 23, 2008 6:39:57 GMT -5
BW 167
I was just doing some noodling... If my BF estimates several months ago were accurate... about 185 and about 148lbs lean, I'm currently 167 and 152 lean. That's not exact but looking at my lifts and in the mirror, I think it's pretty fair to say that, since June I've lost a net 18lbs while gaining ~ 4lbs lean mass.
Not great, not ideal... but hey... I'll take it!
A few comparisons
angled leg press max January: 700x2, April 800x2
EZ Curls: January 70x8, April 90x8 (105x2 max)
Military PressL January: 95/10/9/8/5, April: 10/10/10/8
Small steps... need more mass. Generally happy considering how long I've been eating this lightly.
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Post by mrky03 on Apr 23, 2008 18:21:00 GMT -5
BW 167I was just doing some noodling... If my BF estimates several months ago were accurate... about 185 and about 148lbs lean, I'm currently 167 and 152 lean. That's not exact but looking at my lifts and in the mirror, I think it's pretty fair to say that, since June I've lost a net 18lbs while gaining ~ 4lbs lean mass. Not great, not ideal... but hey... I'll take it! A few comparisons angled leg press max January: 700x2, April 800x2 EZ Curls: January 70x8, April 90x8 (105x2 max) Military PressL January: 95/10/9/8/5, April: 10/10/10/8 Small steps... need more mass. Generally happy considering how long I've been eating this lightly. Good deal, progress is progress! If you're gaining lean mass and losing bodyfat at the same time, you're doing something right! Because its no easy feat to say the least! |
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Post by fit on Apr 23, 2008 19:24:24 GMT -5
Hybrid PRRS Month Week 6 - Back
Tonight my energy was high. I kept ALL rests to 60 seconds and combined sets. Out fast and furious.
Rack Deads below knee
225/10/10/10/8
Tri-set: Stiff-arm pull-down/rev grip bent row/chins
Stiff: 62.5 12/10/8
Rev grip: 110/12/12/10
Chins: 10/6/4
cable rows, v-grip dropsets 150-140-130-120- 10x4
100 x 25
Calves 215/25/28/16
Abs: rope crunches 100 3x failure
Incline treadmill 15 minutes 15.0/4.0[/quote]
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Post by fit on Apr 23, 2008 19:25:36 GMT -5
Thanks Joel. I look so much better than I did just a few months ago. Looking forward to getting more quality mass on my frame.
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Post by fit on Apr 23, 2008 20:34:19 GMT -5
OK - decision made.
I'm going to stay this course through the end of next week then I reverse and start adding in the calories via carbs.... very slowly.... very with the goal of a long, slow, clean bulk. Once again Mo is graciously helping with his advice and guidance.
I have various long-term goals including:
Getting to 200 with my bench
Getting 900 leg press
All depends on how I look and feel, but getting to ~185 at 8% would be great. That's 18lbs lean mass... I'm guessing with my ups and downs and iffy metabolism that's a 24 month goal?
I'll stop this log and start a bulking log soon. I'll be returning to PRRS for another 9 week cycle and then maybe try intermediate FDFS for a couple of weeks.
Keep me honest and intense gang!
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Post by intenceman on Apr 24, 2008 1:42:18 GMT -5
You're doing fine! 4 LBS is actually a lot. Imagine 4 lbs of steak on your dinner table. Keep it up!
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Post by fit on Apr 24, 2008 6:33:26 GMT -5
BW 168Thursday diet 6a Meltdown, 9 eggwhites, 2 blue corn tortillas 930a 6oz Bison, 10 almonds, salad Noon Meltdown, 6oz Bison, salad 3p 6oz chicken, 1c quinoa WO: 40g xtend 630p Meltdown, 40g scottish oats, 50g protein blend 9p 9 eggwhites, 2 fish oil caps Macros from "sources that count" ~238p /90c/26f ~1698 total calories
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Post by fit on Apr 24, 2008 18:34:16 GMT -5
Hybrid PRRS Month Week 6 - Arms
EZ Curls 95/6/6/5.5 [/u]
Concentration curls 30/15 35/13 40/8
Standing EZ Preacher/Rev Grip EZ Curls supers 65/45 10/10 10/10 10/10
Decline CGBP 175 7/6/6
V-grip Pressdowns
135/16 145/13 155/8
Rev grip pressdowns/Overhead DB extension supers 115/55 15/10 11/8
Rope pressdowns 100/15 15' rest/11 15' rest /7
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Post by fit on Apr 25, 2008 6:09:37 GMT -5
BW 166.5
Friday diet
6a Meltdown, 9 eggwhites, 70g Oats
930a 5oz chicken, 10 almonds, salad
Noon Meltdown, 6oz Bison, 3 blue corn tortillas
3p 5oz chicken, 1c quinoa
WO: 30g xtend
630p Meltdown, 80g oats, 40g protein blend
9p 6 eggwhites, 2 fish oil caps
Macros from "sources that count"
~228p /170c/39f
~2027 total calories
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Post by loneagle on Apr 25, 2008 22:40:52 GMT -5
Your doing a great job with your diet! This is the area where I have the most trouble. Keep up the good work!
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Post by intenceman on Apr 26, 2008 0:09:58 GMT -5
Nice work, especially on the pushdowns. Diet is looking great!
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Post by fit on Apr 26, 2008 7:46:46 GMT -5
Thanks guys!
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Post by fit on Apr 26, 2008 7:53:39 GMT -5
Hybrid Shoulders Week 6
FRIDAY
Standing Military Press (45/10 65/10) 110/18/8/7/6
BB Shrugs 230/20 235/16 240/14
Side Cbl delt/rear delt DB raise supers 30 ea 10/10 10/10 40 side/35 rear8/10 6/10
Front raises 25/10/10/9
cable upright rows 10020 30' rest/15 30' rest/ 11
15 minutes incline treadmil 15.0/3.5
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Post by fit on Apr 26, 2008 7:56:46 GMT -5
Saturday diet Eating clean until a cheat meal tonight; going out with family. 745a Meltdown, 9 eggwhites, mushrooms, 80g scottish oatsWO 30g Xtend 11a 80g scottish oats~2p 5oz chicken Then ?? |
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Post by Roger on Apr 26, 2008 14:17:47 GMT -5
Just got caught up on your journal, everything looking great Chris keep it up
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Post by loneagle on Apr 27, 2008 11:09:08 GMT -5
Saturday diet Eating clean until a cheat meal tonight; going out with family. I did the same thing, Chris! I didn't even log anything for Sat.  |
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Post by fit on Apr 27, 2008 11:14:31 GMT -5
Thanks Roger!
Sunday diet
7a 9 eggwhites, 40g scottish oats
WO: 80g scottish oats, 30g Xtend
11a 40g protein blend, 10 almonds
1p 5oz chicken, 10 almonds, cooked greens
330p 5oz chicken, cooked greens
630p 5oz chicken, cooked greens
9p 6 eggwhites, 2 fish oil caps
Macros from "sources that count"
~238p /88c/31f
~1757 total calories
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Post by fit on Apr 27, 2008 11:23:30 GMT -5
Hybrid PRRS Month Week 6 - Legs
Leg Press-3' rest: (WU 180/10 270/10 360/6) 540/8/8/8 630/4
Squat-Wide stance, just below 90, 60 seconds rest: 135/15 155/12 175/10
Extension dropset-30 seconds rest: 180/10 165/6 150/5 135/4
Seated curl dropset-30 seconds rest: 180/165/150/135x10
plus 90x40
Standing calves: 295/15 60 seconds stretch 195/25
Seated calves: 150/15 60 seconds stretch 100/22
40 minutes treadmill, 5.0 elevation-3.5 pace
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