Author Topic: Strength & Lean Mass  (Read 8019 times)

Offline Plateauplower

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Re: Strength & Lean Mass
« Reply #45 on: February 08, 2015, 07:14:46 AM »
Sunday 2/8/15
202.0 Lbs.

This is the end of week 8, weekly average scale weight is 202.25 which is a 2.25lb loss from last week's average of 204.5. Two lbs per week has been consistent for almost a month. That suggests my TDEE is still around 3000 cals/day. No metabolic slow down yet. Planning to keep everything the same and continue these macros and calorie levels. If I don't see any negative impacts at 12 weeks on tdee or strength I will likely not do the 2 week diet break at maintenance that I was planning and just ride the deficit until something needs fixed.

Planning to hit the gym for some fasted LISS maybe some light accessories and then the inlaws are coming over. Might change the bad strut on my work car  if  the rain holds off, the shock has been blown for months and the noise is driving me crazy.

How do I post YouTube vids in here? I tried a couple of things and just get an empty box. I did get my account setup and uploaded a couple of vids to test out..


Cardio treadmill timed LISS/miss/HIIT
55 min / 4.25mi / 750 cals

Deads just to work on hook grip (no belt no straps) = hook grip hurts my thumbs.
135x10
225x6
315x6

M1 9:30am
Dozen eggs (2 whole) / 1oz mozz cheese, siracha / multis &2g fish oil / 1 scoop xtend intra cardio
425 cals / 55g pro / 18g fat

M2 12:00pm (825c/119p/29)
6oz (cooked) salmon/ 1oz mozz cheese/ flax wrap/60g hot salsa/ 0 cal green tea
400 cals / 64g pro / 11g fat

M3 3:15pm (1425c/175p/58f)
6oz chkn breast/3oz peppers,3oz onions/4 servings miracle noodles/15ml Olive & hemp oil mix/ 20g parmesan
600 cals / 56g pro / 29g fat   

M4 6:00pm (1900c/240p/77f)
8oz raw 96/4 beef/2 slices 35cal multigrain/ 2slices mozz cheese, mustard / multis & 2g fish oil
475 cals / 65g pro / 19g fat

Daily totals: 1900 calories / 240g protein / 77g fat
« Last Edit: February 08, 2015, 07:06:46 PM by Plateauplower »

Offline Cali

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Re: Strength & Lean Mass
« Reply #46 on: February 08, 2015, 12:42:43 PM »
Just drop the video link and it automatically does it, I think
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline BLK00TJ

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Re: Strength & Lean Mass
« Reply #47 on: February 08, 2015, 05:17:06 PM »

How do I post YouTube vids in here? I tried a couple of things and just get an empty box. I did get my account setup and uploaded a couple of vids to test out..

Just paste the link up without the 's'.  Like this without the spaces in it...

http : // youtu.be / I80kO_C6w9A

Offline Plateauplower

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Re: Strength & Lean Mass
« Reply #48 on: February 09, 2015, 03:59:58 AM »
Thanks guys, will give that a try if I take any worthwhile vids today.

Offline Plateauplower

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Re: Strength & Lean Mass
« Reply #49 on: February 09, 2015, 04:09:18 AM »
Monday 2/9/15 (diet week 9)
Last week avg weight 202.25lbs -2.25 from previous week.

201.0 Lbs.
Today would be heavy day if running this as a periodized heavy, light, medium and is mostly barbell compound movements. Had the inlaws over almost all day and watched everyone eat a big greasy pizza from my favorite little pizza place   :(.

5:00-6:00am / 60Min / 36 Sets
Decent session, not mind blowing or anything. Increased a heavy set on BB bench for a double might have had 3 but no spotter, no safeties, and wasnt confident in it. Just put in work on BB rows, Standing OHPs sucked today, elbows were kind of sore but did not really effect that lift, I just could not press very well today. Lowered ALT DB curls 5lbs to take it easy on the elbows. Squats meh, they felt heavy today and I couldnt get myself in the zone to really push myself on them. Dips felt good, I should probably start adding weight, but I am just enjoying getting nice slow and deep reps right now at the lighter bodyweight. It went like this:

BB Bench
135x10
205x5
225x5
255x2
225x5
205x7

SS With (alt each set above with one below)

BB BORs (Alternating grip underhand and overhand each set)
135x10
185x8
185x8
205x6
205x6
205x6
-------------------------------------------------------

OHP
95x10
120x8
135x3 (-2 reps)
135x2 (-2 reps)
125x5
125x5

SS With

Alt DB Curls (slow and focusing on MM)
40sX8
40sX8
40sX8
40sX8
40sX8
-------------------------------------------------------

Squats
135x10
225x8
275x6
315x4
315x3
275x6

SS With

Dips
BWx10
BWx10
BWX8
BWx8
BWx8


Sit-ups
BWx25
BWx25


No vids - was moving at a pretty fast pace and shared a rack for OHPs

M1 7:00am
150g Strawberries/340g Grk Yog/30g Whey/24g Walnuts/ Multis &2g Fishoil/1 scoop of BCAAs Intra
550 Cals / 64g Pro / 19g Fat

M2 10:30am (975c/116p/33f)
6oz ham/4 slices 35cal whole grain/2 slices mozz/0cal grn tea
425 Cals / 52g Pro / 14g Fat

M3 2:00pm (1500c/180p/54f)
6oz cooked Chkn beast/1oz mozz cheese/flax wrap/60G salsa/ Some mixed veggies from homeade jardinaire (dried the oil off mostly)
525 Cals/64g Pro/ 21g fat
« Last Edit: February 09, 2015, 03:11:40 PM by Plateauplower »

Offline Little Tim

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Re: Strength & Lean Mass
« Reply #50 on: February 09, 2015, 07:17:49 AM »
Love the level of detail in this training log.  Even kinda jealous.

Offline Plateauplower

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Re: Strength & Lean Mass
« Reply #51 on: February 09, 2015, 08:22:26 AM »
Love the level of detail in this training log.  Even kinda jealous.

Thanks, I Try to keep it detailed enough that if I see any trends I can determine what caused them. Food is just tracked in here becuase it seems easier to me to track this way than rely on MFP, Ive seen too many goofy cal/macro numbers in there to trust it...Granted it wouldnt really matter in the big picture....

Offline Plateauplower

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Re: Strength & Lean Mass
« Reply #52 on: February 09, 2015, 07:51:35 PM »
Thanks all for the hospitality. I will be back in here I'm sure but moving my journal back to the 035 at the other place. These three workouts and the diet will pretty much just repeat until I get lean and then I will increase cals and hopefully start adding weight to the bar.

I felt pretty bad ditching the journal people over there that have become like, well Internet friends I guess, I'm not a facebooker or anything, but that's what I'm calling it. I'm not a part of da crew here but that's cool. You guys have a great site and a cool click of people here and I'll be back checking in and reading some of the really good shit on here.

Flex If you want to send me a shirt for the 3+ members that I brought over I'll rock that fucker in some vids posted over there. If not that's fine too (I do have way too many clothes anyway, fucking amazon and their occasional $18 UA loose fits, I probably have half of the sub Saharan African population dressing like gym bros with my clothes donations).

Anyway, been fun. Be back when I can lift heavy shit.

Online piperdown

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Re: Strength & Lean Mass
« Reply #53 on: February 09, 2015, 09:48:43 PM »
^^^ too bad, enjoyed what you brought to the forum here.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Cali

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Re: Strength & Lean Mass
« Reply #54 on: February 09, 2015, 10:12:44 PM »
Thanks all for the hospitality. I will be back in here I'm sure but moving my journal back to the 035 at the other place. These three workouts and the diet will pretty much just repeat until I get lean and then I will increase cals and hopefully start adding weight to the bar.

I felt pretty bad ditching the journal people over there that have become like, well Internet friends I guess, I'm not a facebooker or anything, but that's what I'm calling it. I'm not a part of da crew here but that's cool. You guys have a great site and a cool click of people here and I'll be back checking in and reading some of the really good shit on here.

Flex If you want to send me a shirt for the 3+ members that I brought over I'll rock that fucker in some vids posted over there. If not that's fine too (I do have way too many clothes anyway, fucking amazon and their occasional $18 UA loose fits, I probably have half of the sub Saharan African population dressing like gym bros with my clothes donations).

Anyway, been fun. Be back when I can lift heavy shit.

You could keep posting here too lol
EVERYTHING you put in your body matters IF you want to reach your maximum potential.