Charlie's Training Log..

[NoExcuses]

1-30

Chest/Shoulders/Tri's

Flat BB Press
135x12x2 (Warm Up)
175x10x2
185x8x1 (Man I am weak!)

Incline BB Press
135x10x2
145x8x1

Iso Lateral Wide Grip Press (Hammer Strength Machine)
180x10x3

Decline Flys (My training partner wanted to do these, waste of time to me.)
35's 10x2

Shoulders

BB Military Press
95x10x3 (This is embarassing, I do more with dumbells??)

Lateral Raises
20's x10x3

Rear Delts
70x10x3

Tri's

RGBP (First time off Smith)
115x10x1
135x9x1
135x7x1

Bodyweight Dips (Pathetic!)
7,6,6 (Might need to do assisted next time)

Cardio- 15mins Treadmill @ 10 degree incline 2.6mph

Chest was a good workout, although I think I did to much and my shoulders and tri's suffered for it. Honestly Chest/Shoulders/Tri's for me is my least favorite lift day because my numbers are crap. I will keep at it though, but they never seem to get much stronger. Any help is appreciated (especially for my shoulders!!).

[jlozan84]

Originally Posted by NoExcuses

- I tried the oats a few days last week and it was kinda brutal. Really thick, but I was trying a cup with milk. I know the milk was a bad idea now, should I stick with 1 cup though?

1 cup is fine. Eat until you are full. Carb cycling isn't about counting cals, but about manipulating hormones. Yeah, I wouldn't go crazy with the milk. Look into HOOD - low carb milk. Good stuff.

Originally Posted by NoExcuses

- On the no carb day what do I eat to get to the calories I need?? 3 whole chickens?? Lol, do you even worry about your caloric intake on that day? Its all new to me? Also would having no carb days slow down recovery time?

You need to up the protein and healthy fats to compensate. I don't see many healthy fats in your diet so you will need to increase that on no carb days. But again, it isn't about cals. Don't count fiber in your carb count. Fiber can still be eaten and should be on all days.

Some people choose to add in extra shakes on these days to help, but that is up to you. Whole food is preferred of course, but shakes are better than not eating anything.

Originally Posted by NoExcuses

- And to clarify a refeed I can eat high good carbs for that day correct??

Yes, as many low GI/II carbs as you can consume. This ISNT'T a cheat day.

Originally Posted by NoExcuses

Thanks again bro I really appreciate your knowledge.

Good luck - I'm sure you'll succeed.

[BiggerGuns=LongerDrives]

Jlo is the man!

Another tip for those ZERO CARB days:

* String Cheese
* Avacado's
* Nuts
* LOTS OF MEATS (STEAK/BEEF/CHICKEN/FISH, etc)

[NoExcuses]

Thanks for the help JLO. I will play around with this and see how well I can make it work. So far I have been shedding the fat as planed, but if I could kick it up and maintain my lean mass then I am most definetly game!

[NoExcuses]

Originally Posted by BiggerGuns=LongerDrives

Jlo is the man!

Another tip for those ZERO CARB days:

* String Cheese
* Avacado's
* Nuts
* LOTS OF MEATS (STEAK/BEEF/CHICKEN/FISH, etc)

Thanks to Tommy, I am all over the the string cheese. When you say nuts, what kind are you talking about? Peanuts, Cashews?? I don't eat almonds so those are out.

[NoExcuses]

2-1

Back and Bi's

Conv Deads
135x12x2 (Warm Up)
225x8x2
245x8x1

Rack Deads (First time doing these, was checking out Jlo's log and kinda copied it)
335x5x2
365x4x1 (grip was smoked, could have pulled 4 wheels but my hands would not let me!!)

T Bar Row
105x10x2
105x8x1

Wide Grip Lat Pull
120x9x1 (could not even get 10, back was smoked)
110x10x2

Bi's

Standing BB Curl (Close Grip)
65x10x3

Standing Reverse Grip Curls?
45x10x3

Cable Curls (Just to finish, not a mass builder by any means)
40x12x2

Cardio- 20 mins of Eliptical on interval mode.... Out

Good workout, but disapointed about my grip not holding. I have straps, but don't really want to use them cause that does not help my grip get stronger. I will just work on it and it should come along..

Found myself noticing alot of dudes doing shrugs and curls only last night... Cracks me up!

[NoExcuses]

2-4

Legs

ATG Back Squats
135x15x1 (Warm Up)
245x10x2
275x10x1 (Was really heavy today!!)

ATG Front Squats (First time ever doing these.... Wow)
135x10x1
155x10x2 (These were way harder then I imagined! Almost puked and legs were weak)

SLDL
155x10x2
165x10x1 (Next week will go heavier)

Calf's

Standing Calf Raises
330x10x1
390x10x2 Slow, big stretch

Seated Calf Raises
115x10x3 Slow, big stretch

Abs

Weighted sit ups
130x10x1
140x10x1
150x6x1 (Front squats wasted my abs)

Cardio- 20 Mins Eliptical on interval mode.

Great workout, I was sweating like a stuck pig and really pushing it. Those front squats were really hard but my legs are super sore today so I think that will be a regular lift for me. I'm really excited for my Saturday weigh in, my cut is comming along nicely I feel beter than I ever have before and I want to thank everyone who has helped me along the way!!

[NoExcuses]

2-6

Chest/Shoulders/Tri's

Had a crappy workout today cause I have been a stress case the last two days! Everything was off, all my numbers sucked, but I still tried as hard as I could I was just weak... Good news is that I am good now cause what I was waiting on came through so no more worry.

Chest

Flat BB Press
135x12x2 (Warm Up)
175x9x1... Heavy?
165x8x2 ??

Decline BB Press
155x10x1
165x10x2

Iso Lateral Wide Press
160x10x1
180x10x2

Shoulders

DB Press
45's x10x3

BB Mili Press (Smith)
85x10x3

Lateral Raises
17.5's x10x3

Tris

CGBP
135x7x1....?
135x6x1.... OK
115x10x1... At this point I suck!

Reverse Grip Tri Press Down
120x10x3

Cardio- 20 Mins Eliptical on interval mode

Like I said the workout sucked, I basically went through the motions last night. I felt like a sissy and was happy to get out of there. Oh well, they cant all be awesome..

[NoExcuses]

2-8

Weight 207???... What... Did not lose one pound in 2 weeks. Time to check the diet again? I don't cheat, but I must be consuming to many calories. My wife thinks I am slimmer in the waist tho..

Back and Bi's

Bent Over BB Rows
135x12x2 (Warm)
155x10x3 (Went slow and made sure I was using full ROM)

Deads
135x12x1 (Warm)
245x8x3 (Went kinda lighter and really focused on my form)

Lat Pull
110x10x1
120x10x1
130x10x1

Bi's

Standing Close Grip BB Curls
70x10x1
60x10x2

Incline DB Curls
20's x10x1
25's x10x2

Cardio- 20 Mins on the Eliptical on interval mode busting my butt to stay at the same weight!!

I don't get it? Good workout and besides last wednesday I have been giving it my all. Really trying to get lean, but this crap is discouarging! I love fitness, but only when I get results.

[jlozan84]

You are fine - stay off the scale. Go by the mirror or clip yourself to test BF once in a while.

Throw the scale in the garbage. Seriously.

[jlozan84]

what happened dude...........??

[BigMikeD]

Hows the Cut going dude?

havnt seen any updates in a while

[BigMikeD]

Originally Posted by jlozan84

Throw the scale in the garbage. Seriously.

I understand why you would say that... but i gotta just say that for me, seeing lb's coming off on the scale really helped me stay motivated. Especially in those first few weeks of the cut where you are going to see much of a change in the mirror.