A prep log of some sort...

[snrose07]

210lbs this morning.

Goal yesterday was to trash legs. I hope I succeeded. Weight might hover or go up for the next couple days if I get bad leg soreness(water retention)

1/13 - Wednesday - Legs
Seated Leg Curl - 4x 10-20 - 2px20, 2p+25x15, 2p+35x12, 2p+35x12 DROP 2px12
Laying leg curl(prop body up with hands) - 4x10-12 - 110x15, 130x15, 150x12 drop down into full laying 150x12
Leg press - 4x10-16 - 4c(this is 3 100's)+2px16, 3c+3px16, 3c+4px12, 3c+6px10
Squats - 4x10-15 - 225x20, 315x15, 365x12, 405x9
Hack squats laying sideways - 3x10-12 - 1px12, 1px12, 1px12
Standing calf 4x10-20 - 220x25, 260x15, 300x12, 360x10
Seated Calf - 2x15-120 - 3px20, 3px15
Leg Extension 3x12-20 - 220x20, 250x15, 250x15(finish with as many partials as possible until weight is only barely lifting up.)

 

[snrose07]

was 208 point something today. Getting pretty low now. That's a lb drop this week so far. Today for food AND water sucked. I got sucked into make this website for an idea we have. I'd try to pull away, every time I looked at the clock it had been a couple hours. Haha it did help me look pretty tight and vascular today. Plus today and tomorrow will be my low carb days. I'll be doing 60g pre-wo/ 60g intra, 45ishg pwo.

Changes this week are satisfactory. I can really tell. I'll be adding winstrol Monday. I will post progress pics sunday. If there is anyone actually following this, you should agree that changes have been acceptable.

Today was light chest day. Really just winged it and did what we felt necessary and what felt good.

2/16 - Chest/shoulders
DB Flat bench - 100x20, 110x15, 120x12
BB incline - 225x15, 245x12, 245x12, 255x10
Decline Hammer bench SS w/ pacman flys - 3px12/50x12, 3p+25x10/50x10, 3p+10x12/45x12
Hammer Flat bench - 5x10 (10 sec rest) - 2P+25x10x3, 2Px10x2

Cable side lateral 4x10-12
DB wide upright row - 30x15, 30x15, 35x15, 35x15
Rope high cable row - 3x12-15+drop
BB Over and back - 100x15, 100x12,100x7

 

[snrose07]

I meant thats a 3lbs drop. But was up to 210 this AM. probably from messing up my day yesterday and rebounding some water.

 

[snrose07]

So my low this week was 208lbs. This morning I was 211. Must be holding water somewhere or had lost extra water on the day I was 208. I don't know what to pinpoint for the flux.

Lowered My carbs Fri and Sat like I said to about 160g. 40g meal 1.5hr before training.40g shake 30 mins before, 40g shake during training, 40g meal pwo. I really felt like crap at the end of this week.

Last couple nights I'll get very hungry, weak feeling, and just OFF.. like yuck. Just felt like my blood sugar would drop. Today is my carb day, but I could not sleep for shit, almost in pain from hunger/pain. Got up around 230am had pack of pop tarts and a snack pack That felt good and put me to sleep. Was going to hold off until I woke up this AM but i said fuck it so i could sleep. I know it's not going to hurt me. I'm not worried about that. I remember watching the youtube vid with Dave Tate and John Meadows talking about PM carbs and how it helps with serotonin release and sleep. That was kind of my reinforcement in my head to go ahead and eat to sleep haha.

I'll probably do the same food/cardio and what not this week. I'm really afraid to take out my slin!! It's been treating me so well. I don't want to complicate things when they are going well. I will be adding in winnie and putting clen back in this week.

 

[snrose07]

Progress pics like I had said the other day...

2/17 - 211lbs - 6 weeks out

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[snrose07]

No one really following this, but I will continue to log as if there were. I have already found it helpful for myself to refer back to info I may have been unsure about.

Did my skipload yesterday with one fatty meal from 5 guys. Up 5lbs this morning if I remember correctly. So 216lbs. Did 20 mins of HIIT sprints fasted this morning. Monday mornings are the only mornings I will do fasted HIIT. Figure I have a ton of glycogen stored up from the day prior. Should accelerate my depletion.

 

[snrose07]

Some other notes for the week:

Just to get down on paper of what I have been doing to make sure what I "THINK" I am doing matches what I am actually doing, I came up with this. Logically to follow the carb cycle suit, I should be tapering down instead of jumping up and down.

Protein all 6 solid meals is 60g
CHO for Mon/Tues/THURSDAY is 200g - 50g for each Pre meal/ pre shake/ intra shake,pwo simple sugary "treat" carbs

CHO WED(LEGS) is 240g - 60g for each Pre meal/ pre shake/ intra shake,pwo simple sugary "treat" carbs

CHO for FRI/SAT is 100g - 25g for each Pre meal/ pre shake/ intra shake,pwo simple sugary "treat" carbs

Took a gamble on this, but I took out my SLIN for this week. Thinking maybe I could gain some sensitivity so when I come back on in a week I can get a little extra out of it for the short time I have left on it. The gamble is that my theory could actually not make any difference and I would actually lose a productive week on SLIN. Some say only taking 15iu once a day as long as you are working out each day will not affect sensitivity at all.

I might also stop GHRP peps too for the same reason? I don't know. I just want to get the biggest bang out of what time I have left, even if it means taking a step back to take two steps forward.


Started winstrol at 50mg/day.

 

[cobe16]

I'd say you look right on track based on your pics. Very nice shape, legs are def strong points IMO.

Never used slin, so i can't really comment...

Whats your reasoning for cycling carbs? progress stalling? Still hoing to Skipload on sundays?

 

[snrose07]

I'd say you look right on track based on your pics. Very nice shape, legs are def strong points IMO.

Never used slin, so i can't really comment...

Whats your reasoning for cycling carbs? progress stalling? Still hoing to Skipload on sundays?

Thanks. Doing carb cycling really to try something different. My last prep if we needed to make changes, we would do it to my scheduled diet, so that would make it the same for every day. I figured it just made sense with the way I set up my training this time to cycle the carbs. The first 3 days through muscle groups are my hard/heavy days. So a few weeks ago when it was time to make changes in order to keep the progress rolling along, I figured it made more sense to just change things for the end of the week when it's less intense. No reason to bring down my macros for every single day across the board when each of those training days are not created equal. And yes, I will still SKipload on sundays as I will be pretty depleted by the end of the week. SO this is some what of my hybrid creation between skiploading and carb cycling.

 

[cobe16]

Makes sense. i've always used a different set of macros precontest (and even to a degree off season) for specific training days/non training days...if your caloric expenditure isn't the same every day, why should your caloric intake be?

Looks like a solid plan, i'll be intrigued to see the results!

 

[snrose07]

Makes sense. i've always used a different set of macros precontest (and even to a degree off season) for specific training days/non training days...if your caloric expenditure isn't the same every day, why should your caloric intake be?

Looks like a solid plan, i'll be intrigued to see the results!

I agree man. I think I am going to keep that principle into more of my overall nutrition philosophy whether it be on or off season.

Thanks man!

 

[snrose07]

2/18 Monday - Back w/quick bi's
Smith deadstop(restpause) Rows - 4x10-12 - 315x12, 315x12, 365x10, 365x8
Machine Row - 4x10 - 170x12, 190x12, 200x10, 200x10
DC style Hammer high row/pulldown - 11-15 RP total - 4px13+6+4=23 2px20
Hammer Wide Pulldown - 4x10-12 - 2p+25x12, 2p+25x12, 2p+35x10, 2p+35x10
1 arm carble Row - 3x10-12 - 100x12, 100x12, 100x12
Mnt. Dog Stretchers superset/pullovers - 110x12/1px15, 120x12/1px15, 120x12/1px15, 120x12/1px15
DB double bi curl rack run 4xfailure - 45, 35, 15, 5x failure

2/19 Tuesday - Chest/shoulders w/quick tris
DC style flat BB bench - 11-15 RP total - 365(assisted)x10+5+3=18 BURN-225x25
Hammer incline bench - 3x10-15 - 3px15, 3p+25x12, 4px12 DROP 2pxfailure
Machine Bench w/band strech - 4x10
DB incline twist flys - 65x12, 65x12, 65x12, 65x12
PacMan cable flys 4x drop set - 4xFAILURE

BB mil press behind neck - 4x10-15 - 135x18, 185x10, 205x7, 205x8 drop 135xfail
Laying on Incline bench side lateral - 30x15, 35x12, 35x12, 35x12
Cedric 3-way rear fly - 30x10x3
rack run side lat raise - 4xFAILURE
Rope press down 5x10 w/10sec rest - 75x10x5

 

[cobe16]

Still staying strong I see!

Keep it up!

notice any changes with the carb flux/slin removal?

 

[snrose07]

Trying!

I might notice a slight strength and pump decrease on certain things. Then again it could be in my head because that is what I am expecting. So I guess it's not dramatic enough to say, Yes for sure a decrease in those things. I hoping when I bring it back next week, I'll get another small jump like I did in the beginning. It's only a week off so I doubt it.

 

[snrose07]

I had to piss like 4-5 times during the night last night. It's wednesday and I'm already waking up at 208lbs this morning. Definitely looking tighter with the water falling off. Does that happen with winstrol? I don't remember anything dramatic happening last prep when I had winstrol for the first time. Maybe I am losing a lot of water from being off slin for the last 3 days. (I took slin with my last carbs load. That was my last dose. Maybe that's it.

 

[snrose07]

2/20 - Wednesday - Legs
Laying Leg Curl - 15-20 total DC style RP - 235x13+7+3= 23
Seated Leg Curl - 3x10-15 - 2p+25x12, 2p+25x12, 2p+25x12
SLDL - 2x10-12 - 325x12, 365x10
Leg ext - 6x10-25, 200x25, 220x20, 260x15, 260x15, 260x12, 220x18
1 Leg hip sled - 4x10-15 - 2px16, 3px15, 4px15/4px10
Hack squats 1.5 reps - 3x10 - 2px10, 2p+25x10, 3px10
Standing calf - 3x12-25
Seated calf 3x10-15

30 mins PWO walking cardio.

 

[billmeek]

Hey man looking great, I'd say you are pretty much right where you want to be for 6 weeks out. Your weights are looking strong and you certainly haven't lost muscle. Great work so far!

 

[snrose07]

Hey man looking great, I'd say you are pretty much right where you want to be for 6 weeks out. Your weights are looking strong and you certainly haven't lost muscle. Great work so far!

Thanks man! Hopefully I can do this smart and not sacrifice much performance or at least maybe not until the last couple weeks.

 

[snrose07]

damn down another lb. 207.1 this morning.

 

[destin]

In for this. Looking good. Like the detail on workouts and diet too. I follow some meadows stuff.