Dec 3rd threw 9th’s training.

Posted: December 4, 2012 in Training Logs

 

Dec 9th

 

Morning Body Weight = 154.0

 Day after 200g carb re-feed, its a 150g carb day today. I generally do a 50g carb day following re-feed but seeing how this runs as a post-Christmas test for them nice cleaning up the left overs meals.   THIS is why I started so early on my cutting, more flexibility and time to make adjustments and tests.

Chest and Tri

Pre w/o:   K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream

 Intra w/o:    LBA, Cell Rush

Immediate Post w/o:   HMB’s, V-D3, V-E. Today I had 3 homemade chicken, onion, green pepper, spinach, Habanero cheese soft shell taco’s (fixings left over from re-feed day, small soft shells, 5oz’s of chicken breast) 

 w/o:   

 Bb 22 ½ deg. Decline Press

  • 135 warm up
  • 205 x 10

Db Decline Presses (self-load, 15 sec breaks)

  • 65’s x 15
  • 65’s x 15
  • 65’s x 11
  • 65’s x 10
  • 65’s x 15 

Laying High Cable Single Arm Flies, slow and squeeze

  • 25 x 11,11
  • 25 x 11,11
  • 25 x 11,11

Tri Press Downs, “V” Handle Reverse grip

  • 55 x 10
  • 55 x 12
  • 55 x 15
  • Cell Rush, LBA
  • 55 x 16
  • 55 x 15

15 min’s posing.

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Dec 8th

Morning body weight: 151.8 (re-feed day)

Photo shoot.  Lots of different static hold lifts.

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Dec 7th     

Bodyweight = 152.0

Pre w/o:    HMB,  GlutaZorb,  K-Otic,  i-Rush

 Intra w/o:     LBA, Cell Rush, Karbolyn

Immediate Post w/o:  HMB, GlutaZorb, NF Pro whey, spinach, non-fat cottage cheese shake.

W/O:  Back

Single arm Lat Pull Downs  S.S. with “V” Handle Pull Downs

  • 3 sets (same as 6 single sets)

Pro Grip Lat Pull Downs to front

  • 3 sets

Pro Grip Lat Pull Downs to back of neck

  • 3 sets

Cable Bi Curls, “V” Handle

  • 5 set

15 min’s posing.

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Dec 6th

Bodyweight = 153.0

Off weights and cardio

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Dec 5th

Body weight  = 152.0

I raised my carb’s up 20g’s total for the day.  I’m on a flexible carb cycle nutrition plan that I go by weight at my weight in’s. It basically goes like this at this point (the 3 month point of cutting). We will start with re-feed days:

1 re-feed day at:

  • 185g protein
  • 150-200g carb (Based on body reactions the days leading into it. I may even do a non-stupid cheat day.)
  • 35g fat

1 day following:

  • 185g protein
  • 100g carb
  • 35g fat

Next 4 days following:

  • 185g pro
  • 50g carb
  • 35g fat

Day Before re-feed:

  • 185g pro
  • 100g carb
  • 35g fat

I have been only doing Band Cardio when I hit a sticky point otherwise my entire weight drop has been threw nutrition. Size and strength?  Well keeping that but flat as a pan cake the low carb days. I’m still hitting Pr’s. I only feel like crap on days the weather is crap. This is WI and it’s the winter, so I have plenty of them.  Lol     

 At 18 weeks out I’m at my guest posing conditioning.  I started my cut early so I can enjoy Christmas and New Year’s gilt free and not set myself up to even worse scenario than a 2 year bulk.  Water retention weight gain (that I WILL have, not fat) is nothing more than knowing how to purge it by your personal bodies reaction to things.

You gain 5lbs over the day?  There is no way, no how the body manufactured or stored that much fat energy in one day.  Naturally imposable. The gain is all threw re-filling muscle bellies or in average non dieting person, water retention. You all know where I stand on salt and water in purging water retention, so I won’t go there again. On to workout:

Ab’s and Rear Delts.

Pre w/o:  K-Otic, HMB, i-Rush, HMB, V-D3

Intra w/o:  Cell Rush, LBA

Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb, AAEFX Karbolyn, spinach shake.  V-E 

W/O:

 Weighted Ab Crunches

  • 8 sets – Didn’t count, Silly rabbit counting is for kids, just go till you can’t crunch, black out, can’t breathe or you throw up.  Whatever come your way first. 

Weighted Ab crunches S.S. with Db Rear Delt Flies, Thumb down

  • 5 set
  • Cell Rush, LBA
  • 2 sets

15 min’s. of posing

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Dec 4th

Body Weight = 152.6

Morning weight 152.6 (averaged out around the 20 lb. loss mark, bulk morning weights went between 168 and 173, more 173’s than 172’s or 168’s)

I don’t see any stalled progress or weak lifts yet.
Conditioning? Looking same as my last guest posing.

Chest and Tri

Pre w/o:   K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream

 Intra w/o:    LBA, Cell Rush

Immediate Post w/o:  AAEFX’s NF Pro whey, cottage cheese, spinach shake. HMB’s, GlutaZorb

 w/o:   

 Bb 22 ½ deg. Decline Pin Press (letting the bar settle before starting next press)

  • 135 warm up
  • 205 x 10
  • 205 x 10

Bb 22 ½ deg. Incline Pin Press (letting the bar settle before starting next press)

  • 135 x 10
  • 205 x 5
  • 205 x 6

Tri Press Downs, “V” Handle Reverse grip

  • 55 x 15
  • 55 x 15
  • 55 x 15
  • 55 x 15
  • Cell Rush, LBA
  • 55 x 16
  • 55 x 15
  • 55 x 16

Incline speed Bb reps

  • 135 x 20

15 min’s posing.

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Dec 3rd RDB1

Bodyweight = 153.6

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush

Intra w/o: LBA, Cell Rush

Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, spinach, non-fat cottage cheese shake.

W/O: Back

Pro Grip Lat Pull Downs to front

  • 95 x 10 (warm up)
  • 165 x 10
  • 185 x 10
  • 205 x 8

“V” Handle Pull Downs

  • 205 x 5
  • 205 x 6
  • 205 x 7

Wide Grip Pull ups

  • 3 sets

Db Alternating Hammer Curls (power lifts)

  • 80’s x 5/5
  • 80’s x 4/4

Db Alternating Curls, palm up

  • 60’s x 7/7
  • 55’s x 7/7
  • Cell Rush, LBA’s
  • 55’s x 7/7
  • 55’s x 7/7

15 min’s posing.

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