1381
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 09, 2017, 07:07:37 am »
OHP 6x2x55(LPR), 3x50, 7x40, 6x40
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1382
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 07, 2017, 08:40:39 am »re: NYC, damn dude, everything okay?
eh, naw man .. kinda broken .. but whatever, im tryna be positive haha
1383
Progress Journals & Experimental Routines / Re: chasing athleticism (day #2/10 - diet break) -- yet another comeback
« on: March 06, 2017, 11:40:15 pm »
BW: 77.2kg
Activity:
Training today. Looking forward to having a good workout
didnt work out but asked to fill in a basketball game. played the full thing without subbing off. good run. can anyone remember the last time i dunked? i think it may have been end of october or something? crazy i havent tried since then, not really, afraid of injurying myself
Activity:
Training today. Looking forward to having a good workout
didnt work out but asked to fill in a basketball game. played the full thing without subbing off. good run. can anyone remember the last time i dunked? i think it may have been end of october or something? crazy i havent tried since then, not really, afraid of injurying myself
1384
Progress Journals & Experimental Routines / Re: chasing athleticism (day #1/10 - diet break) -- yet another comeback
« on: March 05, 2017, 10:23:13 pm »
BW: 77kg
Activity: 4000
Calories: ~5000
Lol .. pretty heavy but i dont look too sloppy. Slept like shit tho, too many calories have that affect. Tonight shud be better. Hoping to stabilise around <76kg on the break. Lets see what tmr brings. Aiming for 6000-7000 units of activity on non-training days and 10k on training days. EOD training schedule. Coming off EC as well. This shud prob mean I have to adjust my maintenance caloric intake to something conservative like 1900-2000? EOD refeeds. That shud get me thru the next 10 days nicely. Lets see how it goes.
Worked thru a 1L tub of Sara Lee Ultrachocolate icecream. It was not a good day for maintenance. Lol.
Activity: 4000
Calories: ~5000
Lol .. pretty heavy but i dont look too sloppy. Slept like shit tho, too many calories have that affect. Tonight shud be better. Hoping to stabilise around <76kg on the break. Lets see what tmr brings. Aiming for 6000-7000 units of activity on non-training days and 10k on training days. EOD training schedule. Coming off EC as well. This shud prob mean I have to adjust my maintenance caloric intake to something conservative like 1900-2000? EOD refeeds. That shud get me thru the next 10 days nicely. Lets see how it goes.
Worked thru a 1L tub of Sara Lee Ultrachocolate icecream. It was not a good day for maintenance. Lol.
1385
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 05, 2017, 12:40:59 pm »
30 day Plan
10 day diet break #1 (Currently day 0/10)
10 day cut #2
10 day diet break #2.
Already planning the 2nd cut. Going to order high strength cayenne pepper capsules to maximise fat loss. Will be super strict, PSMF macros from day 1. etc. Apart from that, I don't really have anything else to change except I won't be doing a lot of cardio while on the cut. Maybe just 2 sessions on training days is enough to maintain my fitness levels.
During the diet breaks, the main thing is to improve fitness and strength concurrently while maintaining bodyweight. To this end, daily weighing and logging to keep myself accountable. No eating junk food, keep it clean for 10 days straight with a free meal on the last training day to look forward to.
10 day diet break #1 (Currently day 0/10)
10 day cut #2
10 day diet break #2.
Already planning the 2nd cut. Going to order high strength cayenne pepper capsules to maximise fat loss. Will be super strict, PSMF macros from day 1. etc. Apart from that, I don't really have anything else to change except I won't be doing a lot of cardio while on the cut. Maybe just 2 sessions on training days is enough to maintain my fitness levels.
During the diet breaks, the main thing is to improve fitness and strength concurrently while maintaining bodyweight. To this end, daily weighing and logging to keep myself accountable. No eating junk food, keep it clean for 10 days straight with a free meal on the last training day to look forward to.
1386
Progress Journals & Experimental Routines / Re: chasing athleticism (day #16/16) -- yet another comeback
« on: March 04, 2017, 08:38:49 pm »
Bodyweight: 75.6kg
Activity:
Slept 3hrs deep sleep .. i'll take it! Feeling pretty weak tho, but ima try fast out the morning and then preworkout meal before training. Tonight ive decided my final meal more or less, just clean eating, carbs + protein. Training will go balls to the wall and take advantage of the anabolic rebound. Bodyweight isn't a PR but it's okay .. bread will help lose weight lol lol
Preworkout Meal 1(1230)
4 slice wholemeal bread w/ strawberry jam and tiny amount of butter (max of half a teaspoon total)
2 scoop whey (60g) & 300mL lowfat milk
1 banana
Preworkout Meal 2(1340)
1 scoop gatorade (15g sugar)
Periworkout Meal 1-2(1430-1630 & 1730-1930)
1scoop whey(30g), 3scoop gatorade (45g)
Preworkout Meal 3(1700)
4 slice bread with jam and peanut butter
1 scoop whey(30g)
Postworkout Meal 2(2130-2230)
2 burritos w/ rice, beans, lowfat sour cream, some cheese, 250g chicken breast
1 mcflurry (this was a disappointing .. it was the thing i'd been looking forward to for ending this cut which led to..)
1 chocolate lolipop (lol) and 6 M&Ms
done.
Training
BS 2x110(paused), 3x6x110
BP 2x86(LPR), 2x87.5(LPR), 2x85, 6x70
Back Xtn 3x12x40(PR; 35 deg)
Chinup 2x6xBW (max effort lolz)
cant decide whether i wanna do cardio or not :/
Activity:
Slept 3hrs deep sleep .. i'll take it! Feeling pretty weak tho, but ima try fast out the morning and then preworkout meal before training. Tonight ive decided my final meal more or less, just clean eating, carbs + protein. Training will go balls to the wall and take advantage of the anabolic rebound. Bodyweight isn't a PR but it's okay .. bread will help lose weight lol lol
Preworkout Meal 1(1230)
4 slice wholemeal bread w/ strawberry jam and tiny amount of butter (max of half a teaspoon total)
2 scoop whey (60g) & 300mL lowfat milk
1 banana
Preworkout Meal 2(1340)
1 scoop gatorade (15g sugar)
Periworkout Meal 1-2(1430-1630 & 1730-1930)
1scoop whey(30g), 3scoop gatorade (45g)
Preworkout Meal 3(1700)
4 slice bread with jam and peanut butter
1 scoop whey(30g)
Postworkout Meal 2(2130-2230)
2 burritos w/ rice, beans, lowfat sour cream, some cheese, 250g chicken breast
1 mcflurry (this was a disappointing .. it was the thing i'd been looking forward to for ending this cut which led to..)
1 chocolate lolipop (lol) and 6 M&Ms
done.
Training
BS 2x110(paused), 3x6x110
BP 2x86(LPR), 2x87.5(LPR), 2x85, 6x70
Back Xtn 3x12x40(PR; 35 deg)
Chinup 2x6xBW (max effort lolz)
cant decide whether i wanna do cardio or not :/
1387
Progress Journals & Experimental Routines / Re: chasing athleticism (day #15/16) -- yet another comeback
« on: March 04, 2017, 12:11:25 am »
Bodyweight: 75.4kg(PR)
Activity: 3710 (2205)
Supposed to fly out to NYC yesterday, long story short, i didn't get on that plane. Also should have been there for a mate but i didnt have the energy to do that either. Today was one of the harder days on this cut but ive got thru the day and had dinner so just need to sleep and it's done, 15 days. Training and refeed tmr - planning it out in my head atm.
Activity: 3710 (2205)
Supposed to fly out to NYC yesterday, long story short, i didn't get on that plane. Also should have been there for a mate but i didnt have the energy to do that either. Today was one of the harder days on this cut but ive got thru the day and had dinner so just need to sleep and it's done, 15 days. Training and refeed tmr - planning it out in my head atm.
1388
Progress Journals & Experimental Routines / Re: chasing athleticism (day #14/15) -- yet another comeback
« on: March 02, 2017, 08:17:37 pm »
Bodyweight: 75.6kg(PR)
Activity: 5100
Didn't sleep well but i think i had a whoosh though i havent stepped on scales yet, the skinfold on my right lowerback seems to have got less squishy. Usually happens after bball when dieting that i release some water weight during the game or maybe it's just hormonal cos it registers overnight. Anyway. Sunday can't come soon enough.. wanna take a break.
Activity: 5100
Didn't sleep well but i think i had a whoosh though i havent stepped on scales yet, the skinfold on my right lowerback seems to have got less squishy. Usually happens after bball when dieting that i release some water weight during the game or maybe it's just hormonal cos it registers overnight. Anyway. Sunday can't come soon enough.. wanna take a break.
1389
Progress Journals & Experimental Routines / Re: chasing athleticism (day #13/15) -- yet another comeback
« on: March 02, 2017, 12:14:57 pm »
BW: 75.8kg
Activity: 9105
Played bball and it was amazing. Last thurs i went from a diet induced suicidal to bliss from the game. Today was a similar bliss though i wasnt that low to begin with but end up a similar contentment. I love bball <3. Im actually playing okay too considering im carb depleted, havent eaten in 20hrs (did have a pregame whey in water shake tho) and on the tail end of a 15 day severe PSMF. I'll take it.
adarq i set up a standing desk today. using a stool atm but it's one of those keep you actively sitting ones, tho i will be doing a bit of standing too. Hopefully makes me healthier and maybe even in better shape loll
Activity: 9105
Played bball and it was amazing. Last thurs i went from a diet induced suicidal to bliss from the game. Today was a similar bliss though i wasnt that low to begin with but end up a similar contentment. I love bball <3. Im actually playing okay too considering im carb depleted, havent eaten in 20hrs (did have a pregame whey in water shake tho) and on the tail end of a 15 day severe PSMF. I'll take it.
adarq i set up a standing desk today. using a stool atm but it's one of those keep you actively sitting ones, tho i will be doing a bit of standing too. Hopefully makes me healthier and maybe even in better shape loll
1390
Progress Journals & Experimental Routines / Re: chasing athleticism (day #12/15) -- yet another comeback
« on: February 28, 2017, 10:10:03 pm »
Bodyweight: 75.7kg(PR)
Activity: 5000 (hopefully i can make 6k by midnight tho)
Getting there .. startn to see ab veins .. but nothing to celebrate cos still have ways to go. Training today.
BS 2x110(paused), 2x2x110, 6x70(paused)
OHP 3x3x53.5, 2x5x50
Notes:
DIdnt get a chance to do cardio but i decided to extend to 15 days and that way i can do a refeed sunday and not worry about skipping cardio. Looking forward to ending this cut now, startna get hungry tho it might be all this pizza around me ;(
Nutrition notes:
I had some lean beef in the fridge that was going bad so i made 250g worth of a burger. Didn't have bread but my bro was having pizza and i used 2 slices as a bun lol lol. tried half heartedly to scrape some cheese off one slie, but whatever, who cares, it's 16g of fat, i can burn it off.
Activity: 5000 (hopefully i can make 6k by midnight tho)
Getting there .. startn to see ab veins .. but nothing to celebrate cos still have ways to go. Training today.
BS 2x110(paused), 2x2x110, 6x70(paused)
OHP 3x3x53.5, 2x5x50
Notes:
DIdnt get a chance to do cardio but i decided to extend to 15 days and that way i can do a refeed sunday and not worry about skipping cardio. Looking forward to ending this cut now, startna get hungry tho it might be all this pizza around me ;(
Nutrition notes:
I had some lean beef in the fridge that was going bad so i made 250g worth of a burger. Didn't have bread but my bro was having pizza and i used 2 slices as a bun lol lol. tried half heartedly to scrape some cheese off one slie, but whatever, who cares, it's 16g of fat, i can burn it off.
1391
Progress Journals & Experimental Routines / Re: chasing athleticism (day #11/14) -- yet another comeback
« on: February 27, 2017, 08:27:24 pm »
Bodyweight: 76.4kg
Activity: 7500
Decided to extend the cycle to 14 days. I think now that im in the zone with zero/zero dieting, it's worthwhile riding it out for a bit longer.
Activity: 7500
Decided to extend the cycle to 14 days. I think now that im in the zone with zero/zero dieting, it's worthwhile riding it out for a bit longer.
1392
Progress Journals & Experimental Routines / Re: chasing athleticism (plan summary)
« on: February 26, 2017, 11:13:56 am »
Phases
14 day cut (cycle 1) (in progress, day 12/15)
10 day maintenance break
10 day cut (cycle 2)
10 day maintenance break.
1393
Progress Journals & Experimental Routines / Re: chasing athleticism (day #10/10) -- yet another comeback
« on: February 26, 2017, 11:10:41 am »
BW: 77.1kg
Activity: 6500
Scale read high but im not bothered, im leaner so it will catch up soon enough. Couldn't sleep for some reason but i feel reasonably refreshed. Last dayyyyyyyyyyyyy lesgooo. Im just gna try get 6k of activity (my baseline for this 10 day cycle) and will fast throughout til around 10pm - have one meal, dinner and that's it, the last meal. Then refeed + training tmr.
Activity: 6500
Scale read high but im not bothered, im leaner so it will catch up soon enough. Couldn't sleep for some reason but i feel reasonably refreshed. Last dayyyyyyyyyyyyy lesgooo. Im just gna try get 6k of activity (my baseline for this 10 day cycle) and will fast throughout til around 10pm - have one meal, dinner and that's it, the last meal. Then refeed + training tmr.
1394
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 26, 2017, 11:10:19 am »1395
Progress Journals & Experimental Routines / Re: chasing athleticism (day #9/10) -- yet another comeback
« on: February 25, 2017, 10:52:06 pm »
BW: 76.7kg
Activity: 6000
Small bounce on the scales after the small refeed. I wonder where i'll end up by end of this cycle. Didn't sleep super well tho, was super humid and that no doubt affects recovery but otherwise feel pretty refreshed. Gna try get activity to 6k but nothing crazy last minute.
Activity: 6000
Small bounce on the scales after the small refeed. I wonder where i'll end up by end of this cycle. Didn't sleep super well tho, was super humid and that no doubt affects recovery but otherwise feel pretty refreshed. Gna try get activity to 6k but nothing crazy last minute.