Sep 24 – 30th

Posted: September 24, 2012 in Training Logs

Sep. 29th – 30th

Both were off weights days. The 29th I was 162.4 in the morning. It was a re-feed but fell into a cheat day. We were at the soccer fields all day for a tournament Mac had. I was nibbling on no butter or salt popcorn all day. I was low on protein grams and had 2 home made beef burritos for supper. I was up to 170.4 lbs. Sat night (normally I’m 2-3 lbs. more than my next morning weight), No worries. All water and sodium.
Sunday (30th) 167.0 lbs. in the morning. It was still an off weights day but I was back to cutting macro’s. I have dropped my fat macro to 35 grams. And on the carb cycling style I do, Sunday was 50 grams of carbs.
Monday Oct 1st the body weight was down to 163.4. About a pound less than last Monday.

NOTES: In my opinion.

“Never” input:
• Never freak out.
• Never over think things.
• Never think your nutrition needs change.
• Never assume your last diet style will work again.
• If you do instead of do not, do the above? “Never” get good results.

“Always” input:
• Always learn your body’s reactions.
• Always stick with what works for YOU.
• Always follow through.
• Always allow extra time.
• Always be patient and don’t freak out and let your body and diet plan do its job.
• If you do always do these? Your end result will “Always” be favorable.

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Sep 28th

Bodyweight = 162.2

Back

Pre w/o:    HMB,  GlutaZorb, i-Rush

 Intra w/o:    BCAA’s, pure Baking cocoa, LBA, Cell Rush

Immediate Post w/o:  HBM, GlutaZorb, NF Pro whey, spinach,  non-fat milk, Karbolyn shake.

W/O:

Pull Ups

  • 2 slow sets

Pro Grip Lat Pull Downs, very slow

  • 95 x 10
  • 95 x 10
  • 95 x 10

“V” Handle Pull Downs, very slow

  • 95 x 10
  • 95 x 10
  • 95 x 10

Laying on Back, Bi Curl downs

  • 35 x 10
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • Cell Rush, LBA
  • 45 x 15
  • 45 x 15

Pull Ups

  • 1 set last rep a static hold.

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Sep 27th

Body Weight = 162.6

Chest and Tri’s

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, HMB’s, GlutaZorb, Karbolyn shake.

w/o “A”

Db 22 ½ deg. Decline Press
• 65’s x warm up
• 85’s x 10
• 105’s x 10
• 105’s x 10
• 95’s x 12

Bb 22 ½ deg. Incline Press
• 135 x 10
• 205 x 8
• 230 x 5
• 205 x 11
• 205 x 6
• Cell Rush, LBA
• 145 x 16
• 145 x 12
(12 sets)

W/O “B”

Tri Press Downs, straight bar over under hand grip, over hand grip, ropes Jumbo sets
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 25 x 25/25/25
• 55 x 10/10/10
(same as 21 single sets)

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Sep 26th

Body weight: up to 162.8

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, i-Rush
Intra w/o: BCAA’s, pure baking coca, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, non-fat milk, spinach shake, AAEFX’s HBM.

w/o:

Pro Grip Lat Pull Downs behind the neck 1 count hold and squeeze.
• 95 x 10, warm up
• 165 x 10
• 165 x 10
Normal pace
• 165 x 10
• 165 x 10
• 165 x 10

Wide grip “hammer grip style” Pull Ups
• 5 sets

Incline Bench Db Low rows S.S with Db Srugs
• 105 x 10/10
• 105 x 10/10
• 105 x 7/10

Ropes (weighted) Ab Crunches
• Cell Rush, LBA
• 5 sets

Been taking Karbolyn other times in the day around my workouts.

——————————————————————————————————————

Aug 25th

Bodyweight = 163.0

Delts

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush
Intra w/o: BCAA’s, LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat milk, spinach shake. HBM, GlutaZorb

W/O:

Bb Military Press
• 135 x 5
• 135 x 8
• 135 x 8

Db Single arm Side Laterals (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• Cell Rush, LBA
• 30 x 10/10

DB Single Arm side Laterals Thumb down and slow
• 10 x 10/10
• 10 x 10/10
• 10 x 10/10
• 10 x 10/10

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Morning of Sep 24 update.

Well I did a re-feed on Saturday and had a family birthday party so it was hard to track my macro’s. It may have slide into a cheat day category. Didn’t even step on the scale Sunday morning. It isn’t that I got stupid eating everything and anything, I just knew it wouldn’t be normal jump in weight and Monday morning would be a more accurate weigh in.

Monday 24th, I’m 1 lb. lighter (164.4) than Monday 17th (165.4), so things are still on track.

My carb’s have been lowered to 120g’s.
So my macro’s look like this:
185 pro, 120 carb, 41 fat.

With my pro and fat intake, with my carb’s this low I am still taking in 1589 cals. For a able body this isn’t much, but for me and being a wheelchair. This is a LOT, but at this point I’m cutting 1-2 lbs. a week.

My Pro Track 2008 shows a cal count of 1501. This comes from the factory/store, difference of miss labeled foods on there macro count. They round true cals DOWN, just to sell there product.
Another point on “a little here, and a little there” adding up.
Thats a 88 cal diffrence (if I counted cals not macro’s) even for a person as anal as me.
So look at a person on a 3000 cal diet and just counts cals. That would be a 176 cal diffrence between what they thought they took in and truly what they took in.

The closer to a show I get, the less processed foods I eat so I know ALL my numbers are right on.

But I go by macro’s anyways so the cal count being off is nothing to me.

Back when I first started my comeback in 2009 and I was bulking, that was my bulk cals.

Sep 24th

Body Weight: 164.4 this morning.

Chest

Pre w/o:  AAEFX’s K-Otic, HBM, GlutaZorb, Joint ReHab Cream
Intra w/o:    BCAA’s, Pure Baking cocoa, AAEFX’s Cell Rush and LBA
Post w/o’s:  non-fat milk, a AAEFX protein’s, spinach shake. Glutazorb, HBM

w/o:

22 ½ deg. Decline Bb Presses
• 135 x 10
• 205 x 10
• 255 x 3
• 255 x 3
• 225 x 8

22 ½ deg. Incline Bb Presses
• 225 x 5
• 225 x 6
• 205 x 11
• 205 x 8
• 135 x 20
• Cell Rush, LBA
• 135 x 20
• 135 x 8, CNS died.  Lol 

Low Cable Single Arm Flies, lying on bench (R/L) nonstop sets with no brake. 
• 25 x 10/10
• 25 x 10/10
• 25 x 10/10

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