Notes, Landmarks, and highlights.

[joemomma]

Keep pulling man, you'll get it.

[HammerTech]

Thanks for the encouragement - the first attempt was so damn close too...got it up past my knees before I had to drop it - never really came close to locking it out. Not going to be long til I bust through.

I thought it worth noting that I periodically keep tabs on my weight about every 2 weeks - along with looking in the mirror and all that - to have a ballpark idea on my weight. This morning, and not even the best time to weigh (I had eaten breakfast already) showed me being down about 6 lbs from 2 weeks ago. I also look like I've dropped a little. So what I'm doing to drop some pounds is apparently working and I'm not really losing strength. This is good.

[HammerTech]

Been a bit since I've posted in the log. Just a note or two.

It was nice last night to simply unrack 315 for squats and hold it. I didn't actually squat it, in fact it would have been an epic fail had I tried (I was doing 265 and 285 for low reps). I smell it coming soon, how soon only time will tell.

Blasted legs last night - a bunch of sets of squats, along with SLDL and other stuff. It was fun. I can't walk well today though...****ing DOMS...

[HammerTech]

Cardio night - something around 400 cals burnt off according to the display gadget.

[HammerTech]

Finally broke on through and got 425x1 on DL. Took 3 shots to get it, and third time was a charm. First time I didn't fully lock it, 2nd time I lost my grip...got pissed and re-gripped fairly quickly and got it all the way.

I'm going to be missing a little bit of time this week to go hang out at a huge truck show in Carlisle, PA late this week - but that's alright. A little extra rest probably won't hurt me right now.

[HammerTech]

Back from the truck show - had a great time out there and am already looking forward to next year's event. Good people, good food, and an all-around awesome show. Surprisingly, my weight stayed almost intact (only up 1 lb this morning...wow) even though it was a weekend filled with all the "no-no" foods (and yes, a couple beers) when you're emphasizing fat loss. But it's back at it hard tonight after a couple days' rest.

[HammerTech]

Cardio tonight that burned 500+ cals according to the display.

I benched 265 on Monday, that was pretty fun. Even though it was only 1 rep.

[HammerTech]

20 rep sets last night for squats and leg press. 205 for squats, 450 on leg press. 4 sets each. I can't walk much today.

That is all.

[HammerTech]

I was up ungodly early this morning - of course I went to bed super early last night which seemed to help that. So I did some empty stomach cardio - and according to the little display gadget I ran off some 400 cals.

Bench later.

[HammerTech]

Bench tonight

Really felt a need to dial back a little tonight and really focus on my form. Felt like I was getting sloppy just so I could stack weight on the bar and feel like a beast - so, reset a little.

1 x wu
4 x 205 x 5 - focus on keeping elbows tucked, good (Levrone phrase) "flex and squeeze" thru the motion.
1 x 155 x 10
*really felt better about my benching now.

Inclines
*I'm wondering wtf the free-weight incline bench went, and the incline DB station in use so it's off to the Smith.
1 x 90 x 10 (acclimation)
3 x 120 x 5

Some other misc **** and out.

[HammerTech]

"Off" day - did some interval cardio worth 500 cals burned (by the display).

Last night highlights (wt x rep x set):

DL:
385 x 2 x 1
425 x 1 x 2
315 x 5 x 2

T-bars:
4pl+25 x 4 x 8

Lats:
160 x 6 x 3

DB Rows:
80's x 8 x 3

Hot as hell last night...used my straps to help keep my grip working with all the sweat since we're not permitted chalk...

[HammerTech]

Legs - last night:

Squat
4 x 8 x 225 - this is good for me, buried each rep as low as I could (correctly) go, driving up on the heels. I'm almost liking this kind of volume rather than singles..may think about that.

Leg Press:
4 x 12 x 500-something...(honestly don't remember)...again, knees into the chest every time. Quads were on FIRE by the time I was done

SLDL - on 2"+/- box (finally not in use by some fag doing crunches...)
3 x 6 x 195 ...the extra stretch took weight off the bar for me. If I'm flat on the floor, I can get more weight.

[HammerTech]

Been a while since I've put anything here. A few notes:

- From August 7 to September 8 (give or take a day) I've gotten rid of about 8 pounds and some (it's not much, maybe 1/4" or so) off my middle. I don't think (and maybe Boyd can speak to this more than me) it's fluctuation, as in the same identical condition, the same number came up a week apart. Numbers aside (since the scale is only part of the overall picture), I can definately tell a difference in clothing fit though. No real compromise in strength though, which is good. Still have "handles" that are slowly going away though...sigh.

- The big 3 (BSD) lifts have been steady. My focus has been to make sure there's less of me, but the big 3 haven't changed. They haven't gone up, but they haven't gone down either. 255x3 was a huge thing for me on bench. 315x1 squat was a monster (although I'm laying off single rep squatting for a bit just because of how my legs seem to respond to moderate - say 5-7 rep range - work) to achieve. And pulling 405 x 2, 425 x 1, etc., has been satisfying.

- While I'm happy with how I'm progressing, I'm never satisfied. I've got a long way to go...

[TheHorseman]

Carb intake, dehydration and of course, fat loss influence weight, but if you're feeling better and your clothes are fitting better, than I'd be pleased.

Typically as a rule of thumb, I expect 3/4" - 1" plus reduction per week on the abdominal area at first during dieting (if you have a little to spare). Of course, a girl with a 23" waist is going to have difficulty losing much. But I also pay much closer attention to skinfolds. Of course, being trained to be consistently accurate is a whole 'nother animal.

With that being said, if you've gone down 1/4" and have been sensibly dieting, I'd think about the digestive system. In the first stages of dieting, not to be nasty, but your body should be blowing it out if you're eating enough fiber and veggies. Once that back up is gone, a few inches are going to drop immediately in a few days. Then look for a more consistent circumference reduction, weight loss and fat loss that will eventually taper as your size reduces.

Good work - any progress is good progress. Throw up a few days worth of eating here and I'll comment on it.

[HammerTech]

Bringing back the beast. Was time to make a change and thoroughly enjoyed this and made progress. Why not bring it back for a while?

Upper 1
Flat BB or DB bench
Bent over row or T-bar row
Low Cable Rows
Seated or Standing Military Press
one each bicep and tricep exercise

Lower 1:
Squat
Stiff leg deadlifts
some ab work
accessory lifts like pull throughs, hyperextensions, GHR's, etc.

Upper 2:
Incline BB or Incline DB
Pull ups
Pull downs
*maybe* DB shoulder pressing (I do it but it's not necessary)
One each bicep/tricep

Lower 2:
Deadlifts
Leg Press
Calf Raises
I sometimes throw in front squats or zercher squats on this day also.

B, I know I owe you a full-on diet post and I will get to that momentarily. A couple key points I wanted to address in your comments were this:
- Hydration: I am running right around 2 gallons a day in total. I don't even fvck around and find myself drinking straight from the gallon jugs...lol. I'm such a damn heathen that way - the life of a single guy..lol.
- I am so glad I changed my protein. I bought PC40 and I'll be ordering a 2nd tub very shortly so I have a "stock" of it. When I use the PC40, I don't get the bloating feeling that I did with ON (and when I bought a "7 serving bag" of EAS just to get by while waiting for the PC40...GAG!! that sh!t's garbage and actually made me nauseated).
- I have also gotten back to supplementing with Benefiber and trying to clear sh!t out - literally - which has been a big help.

More to follow...

[HammerTech]

More detailed with respect to diet. This is the typical day. I do permit myself a "window" on Saturdays for a bit of a "relaxed". No times listed but figure about 2-3 hours' separation between each.

Breakfast
4 whites, 1 full egg (or equivalent if I use the egg-beaters stuff)
Whole grain wheat toast w/1tsp natty PB
2 turkey sausage patties - sometimes, for taste mainly more than anything
Shake - 2 scoops powder, 1/2 c oats, 8oz skim milk
fish oil cap

Mid-Morning
1 cup low fat cottage cheese+5g fiber
1 oz of raw almonds

Lunch
6-7 oz lean meat* seasoned to taste
Vegetables - variations have included something like 3oz spinach, 1 cup broccoli, etc.
fish oil cap

Mid-Afternoon
1 package tuna with light mayo for taste
1 oz almonds

Pre-Workout
2 scoops Xtend

Workout
Plenty of water

Post-Workout 1 (immediately following):
2 scoops PC40 + water

Post-Workout 2:
7-8 oz lean meat* seasoned to taste for whatever I'm making (keep the seasonings in check for sodium reasons).
2 cups brocolli
8 oz home brewed green tea (store bought stuff's got way too much sugar) or milk

* - when I say "lean meat" I use a variety of sources just to have some variety. I don't always eat just eat chicken, though I go through a lot of it. I also throw in lean steak, whitefish, tuna, turkey cutlets, and 93/7 ground beef, ground chicken or ground turkey also. Try to keep it clean, yet creative so I don't tempt myself.

Water consumption through the day is around 2 gallons consistently.

[TheHorseman]

Breakfast:
-ditch the pb
-1 scoop of protein is plenty in addition to what else you're eating

Mid-morning
-My only problem with cottage cheese at this time is that it isn't completely feeling. This is a good time for a piece of meat, IMO. It's not bad content wise of course, but in the AM, I'm trying to crush hunger and keep my body filled with real food.

Lunch
-No problem with lunch. I'm not afraid of a little carbs at this time (or in the previous meal. IMO you're probably becoming dangerously close to ketosis.

Mid-Afternoon
-Not sure how much time is in this before your pre-workout meal, but I'd definitely have carbs here instead of the fat. Read my pre-workout notes. If you're going to have carbs pre-workout, then you can have a small amount here. If this is your real pre-workout meal, then you need to add the carbs.

Pre-workout
If the mid-aft is close enough to this, I'd move this into the workout and at least double the amount. If there is a decent amount of time =>2 hours, I'd have another carb meal here, like oats + protein (whatever source)

Basically I'd like to know the time of these meals to be more accurate. You aren't getting carbs post-workout and I'm ok with that to a degree, but that workout would deplete you and def speed you into ketosis.

Even burning fat, I have no problem with a little dextrose during your workout, even though you workout late. 10-15g will be plenty AND will keep cortisol at bay. Training is for muscle stimulation, not fat loss. Fuel it and protect muscles during the session.

PW1
Ok, I like whole food here. I LOVE PC40. Don't get me wrong. But you're probably fkn starving at this point. I'd go whole food, and guage how you feel. You don't need to slam a ton of carbs, but a very small portion of very complex carbs (very low GI) plus whole food won't make you combust into a heap of fat ass fire.

I'd flip the PC2 here with that tspn of natty pb. Perfect pre-night night food and you'll have a nice sustaining protein before bed.

Subtle changes, but listen to your body. Don't be a carbo-phobe. You can have small servings. LOL - people act as if they need 2 cups at a time or none.

But don't let yourself get hungry. I keep protein powder in containers with me just in case I need a quick emergency source. Sometimes I'm just hungry. I don't stick to a schedule by any means.

[HammerTech]

Thanks for the input - I do appreciate that and I'll take this all in and add/change. Like you said - so much "listening to the body" and keep fine-tuning.

[TheHorseman]

If you post like 3 days of comments every couple of days, then it's easy for me to make suggestions. Of course, people love to just change sh!t up but they don't give it time. They try something one day and it doesn't make them run through walls and eat steel and they're like "that doesn't work for me".

The body usually doesn't like change so something simple can make you feel like @ss (carbs here, fats there, etc).

You'll have to gauge how your progress is. My goals for my show are to maintain all muscle, lose fat AND BE ABLE TO FUNCTION MENTALLY AND KICK ASS IN WORKOUTS. To me, all four things are of equal importance.

[HammerTech]

Clearly, going by your log, it has worked well and you're just gonna tear that sombich up come show time. Horseman style baby...woooooo!

I hope to start being a bit more logging consistent here...got a few things behind me that I can invest a little more time hanging around here. So rather than here-and-there commentary it'll be a little more steady.