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Old 03-07-2008, 01:56 AM   #51
eryanb
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Quote:
Originally Posted by Dante'sDisciple View Post
What do you want to do with your PhD in chemistry?
If all goes well, I'll go work for a pharmaceutical company like Pfizer, Merck, ect. Research and Development type work for new drug discovery. I've already had 4 months working at Boehringer as an undergrad internship and I really liked the work environment.
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Old 03-07-2008, 02:17 AM   #52
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hey eryanb, i read your post on TP's forum about the custom team skip and ordered it, slightly modified(instead of 25% isolate, i put 15% isolate, 10% concentrate). it tastes great. thanks for sharing.
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Old 03-07-2008, 03:49 PM   #53
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A2 #2

5:00min HIT rowing to get pumped. (Walked into the gym feeling lethargic and demotivated...this was all I needed to get going)

Flat Dumbbell Press:

LT: 95lbs X 10, 2, 2 (R.P.)
TT: 95lbs X 12, 3, 1 (R.P.)


Stretch: 50lbs X 60s

Seated Barbell Military Press (Smith):


LT: (134 + Bar) X 4, 2, 1 (R.P.) (Bringing bar right down in contact with chest each rep)..I've been advised this is not good so I stopped.
TT: (134 + Bar) X 10, 3, 2 (R.P.) (Bringing bar to nose level each rep: (shoulders more or less 90 degrees at this level)

5-20s static on last rep.

Stretch 65s

Reverse Grip Bench Press (Smith):

LT: (180 + bar) X 11, 3, 3 (R.P.)
TT: (202 + bar) X 8, 3, 2-3 (3rd rep forced with spotter) (R.P.)


Stretch 60s (Wojo style)
3 X 10 reps (nice and slow) wide grip shoulder rotation stretch..(10lb bar?).

Parallel Grip Pull-Ups:

LT: N/A (subbed for rack chins)
TT: B.W. X 9, 2, 1 (R.P.) + 1 forced rep (hoping up) then 20s static hold and 5s negative.

Pulsing (1/4 R.O.M) X 10 reps with B.W.

Stretch: 70lbs X 60s hanging.

Smith Barbell Rows:

LT: (180lbs + Bar) X 10 S.S.
TT: (191lbs + Bar) X 10 S.S.


Total Time 77minutes

Cardio: 30:00. 0.0% incline, 6-7mph, 140-160bpm, 3.10miles, 502kcal.

Got my new Nike Free 7.0 runner yesterday (http://cgi.ebay.ca/ws/eBayISAPI.dll?...MEWN:IT&ih=021). Was more than pleased with the results today!! Knees feel great and absolutely no blisters anywhere. Also amazingly comfortable to run in all around.
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Old 03-08-2008, 02:12 PM   #54
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Sat a.m. Cardio/Abs

11h00, 209.2lbs

20mg yohimbine, 1g green tea, 200mg caffeine, 3g taurine, 1.6g glucuronolactone

Cardio: 500kcal, 21.97km, 110-130bpm, 47:00min
0:00-20:00 level 5
20:00-45:00 level 6
45:00-47:00 level 7

10g PP, 10g BCAA, 24g Whey Isolate (Immediately after)

10-15min to let settle.

Then. Hanging straight leg raises (3lbs/ankle weight) 8, 2, 2, (R.P.)
1:00min break then
hanging bent-knee twisting raises (3lbs/ankle) X 30 (S.S.) WM

Break to shower then 2 whole eggs fried up with 100g Russian Kolbassa Turkey sausage (18g PRO, 2g CHO, 4g fat), scrambled with fresh fried veggies. + 4g fish Oil .


Rest of day nutrition:

(2)-(6) 400g Turkey Kolbassa (russian sausage) (72g PRO, 16g fat, 8g CHO)
404g Basa Fillets (57g PRO, 7g fat)
332g Whole Tilapia (estimate 280g without head/tail/bones) (56g PRO, <6g fat (poached))
38g Team Skip Mix (sipped ~1/5 with each meal)
116g Almonds

21g Psyllium seed husk fibre

(7) 57g Mic. Casein
48g Blue Cheese (14g fat)

BASE
(1368Cal PRO)60%
(1053 CAL Fat) 40%
(0 Cal CHO)
Total = 2198 CAL
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Last edited by eryanb; 03-08-2008 at 02:16 PM.
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Old 03-08-2008, 02:22 PM   #55
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Sunday Nutrition

(1) 5gPP/10g BCAA/24g Whey Iso (c.f.)
2 whole eggs
4g fish oil

(2)-(6) 750g Lean ground Beef (165g PRO, 24g fat) 5 X 5oz Burger Patties
17g Team Skip X 5
92g Peanuts

(7) 57g Mic. Casein
48g Blue Cheese (14g fat)....on all the burgers.


BASE
(1368Cal PRO)60%
(1053 CAL Fat) 40%
(0 Cal CHO)
Total = 2198 CAL


Total Calories for week: This week 19, 614kcal = Average 2802Cal/day
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Old 03-09-2008, 01:41 PM   #56
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Sunday weigh in.

--------------------------------------------------------------------------------

This morning, 208lbs, 10.7% bf.

Waist 38.1 (- 0.43")

Subcutaneous body fat unchanged, but waist down another 0.4" this week. So it was another of those viceral fat burning weeks.

I've learned now from experience though that this all balances out.

At any rate my average calories for the past week were 2800/day and I only lost 1lb. So my maintenance level is waaaaayyyy down to 3300kcal/day!!!.

I'm so close to my goal of <10% bf that I can't bear to quit but clearly my body has had enough of this diet.

I'm going to make this my LAST week before I start a muscle building phase, no exceptions. I'm going out with a bang. I'm going to average 2000kcal/day this week. This should bring me right down to 206lbs, 9.8%bf, which is exactly my goal (with respect to weight and body fat).

So if this week goes well, this is genuinely my final week of dieting (10 weeks total now). Then I'm going to continue carb cycling, but with an average 4000kcal/day and a min of 220g of carbs/day.
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Old 03-09-2008, 02:06 PM   #57
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good luck this next week bro...you're so close to your goal!
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Old 03-09-2008, 10:52 PM   #58
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This week in food (2000kcal/day Average)

Monday:

(1) 165g Whole Oats (110g CHO, 15g PRO, 11g fat)
15g Team Skip Mix
2g Fish Oil

(2) 29g Whey Isolate (I.E.)
10g BCAA (2:1:1)
10g Glutamine Peptides
NAC/Vit. C
2g Dicreatine Malate (replace augment)
glucuronolactone/taurine/acetyl-L-carnitine
200mg Caffeine
2 green Tea Caps
13g Fish Oil

(3) 50g WMS
25g Whey Isolate
15g PP
20g BCAA (4:1:1)
10g Glycine
10g Glut. Peptides
12g Augment (replace creatine)
~1g Vit.C/~0.6g NAC
Mixed 50g WMS/15g PP separately Take rest of mix 15min later.

(4) 144g raw rice (cooked fresh at work) (110g CHO, 4g fat, 11g Pro)
20g Team Skip Mix
9g Fish Oil

(5) 238g Whole wheat pasta (170g CHO, 5.2g fat, 34g PRO)
8g Fish Oil

(6) 26g Team Skip
13g Fish Oil

(7) 34g Micellar Casein
13g Olive Oil
Refeed: 3520kcal 50/30/20
CHO/PRO/FAT

440g CHO
264g PRO
78g FAT


Tuesday: (1) 2 whole eggs
15g Whey Isolate

(2)-(6) [123g 97% lean ground beef (27g Pro, 4g fat)] X 5 (1.4lbs beef)
80g Peanuts

(7) 33g Micellar Casein
12g Olive Oil




1520Cal (50:50) (FAT:PRO)

84g Fat
190g PRO




Wednesday: (1) 33g Team Skip Mix (28g PRO)
2 whole eggs (14g PRO, 12g fat)

(2) 29g Whey Isolate (I.E.)
10g BCAA (2:1:1)
10g Glutamine Peptides
NAC/Vit. C
2g Dicreatine Malate (replace augment)
glucuronolactone/taurine/acetyl-L-carnitine
200mg Caffeine
2 green Tea Caps
8g Fish Oil

(3) 50g WMS
25g Whey Isolate
15g PP
20g BCAA (4:1:1)
10g glycine
10g glut. peptides
12g Augment (replace creatine)
~1g Vit.C/~0.6g NAC

Mixed 50g WMS/15g PP separately. Take rest of mix 15min later.


(4) 85g Buckwheat. (60g CHO, 11g PRO, 3g fat).
138g 97% Lean Ground Beef (30g PRO, 4g fat)


(5)188g 97% Lean Ground Beef (41g Pro, 6g fat)
2g Fish Oil

(6) 188g 97% Lean Ground Beef (41g Pro, 6g fat)
1g Fish Oil

(7) 50g Micellar Casein
7g Olive Oil

2200Cal 60/20/20

PRO/CHO/FAT

110g CHO
330g PRO
49g Fat


Thursday: Repeat Tuesday
Friday: Repeat Wednesday
Sat-Sun: Repeat Tuesday/Thursday
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Old 03-09-2008, 11:02 PM   #59
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Quote:
Originally Posted by eryanb View Post

Tuesday: (1) 2 whole eggs
15g Whey Isolate

(2)-(6) [123g 97% lean ground beef (27g Pro, 4g fat)] X 5 (1.4lbs beef)
80g Peanuts

(7) 33g Micellar Casein
12g Olive Oil




1520Cal (50:50) (FAT:PRO)

84g Fat
190g PRO
I'd probably puke if I ate that much ground beef in one day.
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Old 03-09-2008, 11:17 PM   #60
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Hey buddy, any videos of your lifting you can share?? LOL Good progression you have going on here, congrats early on making your weight/bf% goals!

Jason
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Old 03-09-2008, 11:53 PM   #61
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Quote:
Originally Posted by geese_com View Post
I'd probably puke if I ate that much ground beef in one day.
Really? Today I have 750g, which is nearly 2lbs. When I start bulking, I'll easily eat 3lbs. I love beef.

Quote:
Originally Posted by Jason Pegg View Post
Hey buddy, any videos of your lifting you can share?? LOL Good progression you have going on here, congrats early on making your weight/bf% goals!

Jason
Thanks. I did have videos months ago, but I took them down because they are so out of date. I'm planning on doing fresh videos on all my main lifts soon though for two reasons (1) Get critique from guys like you on my form (so check in again!) (2) To record and track my progress.
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Old 03-09-2008, 11:56 PM   #62
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Oh, 2lbs isn't too bad then. I was just lazy to calculate it out. The "time 5" got me.
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Old 03-10-2008, 12:56 AM   #63
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How do you get numbers for your lifts like 202, 194, etc?
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Old 03-10-2008, 01:01 AM   #64
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Quote:
Originally Posted by Dante'sDisciple View Post
How do you get numbers for your lifts like 202, 194, etc?
Its because most of the plates at my gym are in kg. So 44lb plates. There are about 4 sets of 45lbs that I do scrounge for often though). 5.5lbs, 11lb plates, ect. Also for Smith I'm not including the bar.

So for example 4 X 45lbs + 2 X 11lbs = 202lbs.


There should be some more weird numbers coming though because I ordered those magnetic fractional plates for dumbbell work.
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Old 03-10-2008, 04:11 PM   #65
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B2 #2

Warm-up: 5:00min on stepper.

Incline Dumbbell Curls:

LT: 45lbs X 10, 3, 2-3 (R.P.) (normal grip)
TT: 45lbs X 9, 2, 2 (R.P.) (off-set grip)

Pinwheel Curls:

LT: 50lbs X 18 (9/arm) (S.S.)
TT: 50lbs X 20 (strict form) (S.S.) 42 reps total swinging up a little and pausing a second or two a few times.

Stretch: Bar shoulder height, down on knees, 90s

Seated Calf Raises (explosive up, 5s neg, 15s stretch each rep)

LT: 265 X 8 (S.S.)
TT: 269 X 8 (S.S.)

Seated Leg Curls:

LT: N/A (subbed for standing one-leg curls)
TT: 140 X 14, 4, 3 (R.P.)

Squats:

LT: 337 X 5 (S.S.)
TT: 348 X 6 (S.S.)

LT: 275 X 15 (S.S.)
TT: 280 X 16 (S.S.)

Stretch: Hams 90s
Quads: 60s (just really uncomfortable on my lower back and feet and gives me a head rush)

Cardio: Elliptical 30:00min
Level 10 Resistance, level 20 incline
Strides/min 122-130
Total Strides 3670
Total Dist 3666
Ave HR 138-142bpm
343 kcal
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Old 03-10-2008, 11:43 PM   #66
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To H$LL With it!!!

I was thinking today. What good am I doing myself going all the way down to 2000kcal/day average this week just so I can get 9.9% bf this Sunday instead of 10.6%.

It's not really a good way to prepare myself for high calories the coming week.

So to hell with it. 10 weeks of strict cutting is long enough!! I've lost 15lbs of pure fat and maintained my LBM (within a few pounds of the error range), my waist and body weight are lower than they have been in over 6 years. I'm due for a couple months off.

I'M BULKING NOW. Starting TOMORROW!! Time to grow!

The goal:

My LBM has been fluctuating around 184-190lbs for the past 10 weeks (goes up and down randomly each week, obviously depending on how hydrated I am, when my last big shit was, ect).

I would like to bring this range up to 192-198lbs without gaining more than 4lbs of body fat. So an acceptable weekly fat gain for me will be 0.5lbs. The weekly weight gain should be 1.4-1.6lbs/week at 4000kcal/day.

The plan:

Training: Stay on current DC routine, but now I can truly call it a "blast"

Eating: Workout day 1: 6000kcal
Workout day 2-3: 4033kcal
Days Off: 4 X 3484kcal

6000kcal: 70/20/10 HIGH DAY

1050g CHO
300g PRO
67g Fat

4033kcal: 50/35/15 MED DAY

504g CHO
353g PRO
67g Fat

3484kcal: 13/52/35 LOW DAY

110g CHO
450g PRO
135g Fat

AVERAGE 4000kcal/day (maintenance + 700kcal/day)
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Old 03-11-2008, 12:14 AM   #67
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Tuesday Food

First low carb day of my bulk:

Tuesday: (1)

(3g taurine, 1.8g glucuronolactone, 20mg yohimbine, 1g green tea, 200mg caffeine)

Fasted Cardio (50:00min)

10g BCAA/10g PP/24g Whey Isolate.

Boot it to work then.

165g Whole Oats (110g CHO, 15g PRO, 11g fat)
10g Team Skip Mix

(2)-(3)[ 150g 97% Lean Ground Beef] X2
37g Team Skip Mix X 2
16g Olive Oil X 2

(4)-(6) 3 cans Clover Leaf Chunk Light Tuna (30g pro, 1g fat)/can
41g Team Skip X 3
120g Peanuts

(7) 74g CMDI
21g Olive Oil

3484kcal: 13/52/35 LOW DAY

110g CHO
450g PRO
135g Fat
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Old 03-11-2008, 07:19 AM   #68
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Nice squatting last workout man. And hope the new bulking phase of the plan goes well. It's gonna feel nice to not be on such low cals
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Old 03-12-2008, 12:23 AM   #69
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Tues A.M. Cardio

Fasted cardio (3g taurine, 1.8g glucuronolactone, 1g green tea, 300mg caffeine, 20mg yohimbine)

Ran 46:00min (3-4% incline, 4.5-5mph), 500kcal

Had to rush to work so saved Abs, but I forgot that I had to invigilate tonight. So by the time I got home it was too late.

Will do tomorrow night instead.
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Old 03-12-2008, 12:24 AM   #70
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Wednesday Medium Carb Day

Wednesday: (1) 165g Whole Oats (110g CHO, 15g PRO, 11g fat).....try blended (first blend dry oats, then blend with water, then final mild blend with protein)
42g Team Skip Mix (35g PRO)

(2) 29g Whey Isolate (I.E.)
10g BCAA (2:1:1)
10g Glutamine Peptides (47g PRO)
NAC/Vit. C
2g Dicreatine Malate (replace augment)
glucuronolactone/taurine/acetyl-L-carnitine
200mg Caffeine
2 green Tea Caps
12g Fish Oil

WORKOUT


(3) 50g WMS
25g Whey Isolate
15g PP
20g BCAA (4:1:1)
10g Glycine (76g PRO, 50g CHO)
10g Glut. Peptides
12g Augment (replace creatine)
~1g Vit.C/~0.6g NAC


(4)-(6) 450g Brown Rice (dry weight) (344g CHO, 13g fat, 34g PRO)
1lb shrimp (454g) (91g PRO, 9g fat, 5g CHO)
300g 97% lean ground beef (66g PRO, 9.5g fat)
42g Whey Isolate. Sip 1/3 with each meal.

(7) 57g Micellar Casein. (47g PRO)
12.5g Olive Oil

4415kcal: 46/41/14 MED DAY

504g CHO
449g PRO (including in rice/oats)
67g Fat
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Last edited by eryanb; 03-12-2008 at 12:26 AM.
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Old 03-12-2008, 03:01 PM   #71
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A3 #2

Shitty workout today. Beat the log book, but not as much as I would have liked. I'm way overdue for my maintenance + 700. Also I really need to do 5:00min cardio in the beginning every time as a rule now. That pump it gives me makes me stronger.

Incline Barbell Bench Press (Smith):

LT: (202 + Bar) X 10, 2, 1 (R.P.)
TT: (202 + Bar) X 11, 2, 1 (R.P.)

Stretch 50lbs X 60s....tried for 90s and failed.

Seated Barbell Behind Neck Press (Smith):

LT: (112 + Bar) X 8, 3, 2 (R.P.) (bar all the way down)
TT: (134 + Bar) X 8, 2, 1 + (8s static) (R.P.) (bar to middle of ears)

Stretch 80s

Close Grip Bench Press (Smith):

LT: (180 + bar) X 7, 3, 2 (R.P.)
TT: (180 + bar) X 8, 2, 2 (R.P.)

Stretch 60s (wojo style) then another 60-70s with 35lb dumbbell.

High Lat Pull:

LT: 180 X 7, 3, 2 (R.P.)
TT: 180 X 8, 3, 2 (R.P.)

Stretch 225 X 90s

T-Bar Rows:

LT: (99lbs + bar) X 16 (S.S.)
TT: (121lbs + Bar) X 16 (S.S.)

Total Time 80:00...I should speed it up.

Cardio: 30:00 Elliptical
Incline 20
Level 12
356kcal
135-145bpm
strides/min 122-128
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Old 03-12-2008, 04:12 PM   #72
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nice workout man...it must feel better not being on such low cals
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Old 03-13-2008, 10:44 AM   #73
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Thursday a.m. Fasted Cardio/Abs

Woke and took (200mg caffeine, 3g taurine, 20mg yohimbine, 1.6g glucuronolactone, 1g green tea extract)

Today ran 31:00, 3% incline, 5.0mph, 350kcal, 2.5miles.

Immediately drank 10g BCAA, 10g PP, 2g dicreatine malate, 24g whey isolate.

wait 15min then High heavy decline sit-ups.

bw x 10
20lbs X 10
70lbs X 9, 1, 1 R.P.

Then Hanging bent-knee leg raises X 20

Followed by 165g oats blended with 10g team skip mix.

Overall calories for today will be 3484kcal: 13/52/35 LOW DAY

110g CHO
450g PRO
135g Fat
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Old 03-14-2008, 02:34 PM   #74
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B3 #2

Diet today: 4415kcal: 46/41/14 MED DAY

504g CHO
449g PRO (including PRO in buckwheat/oats)
67g Fat


Standing Alternating Dumbbell Curls (off-set grip):

LT: N/A (subbed for one-armed cable curls)

TT: 45lbs X 18, 4, 4 (R.P.) (13 total/arm)

Hammer Curls:

LT: 40lbs X 24 (S.S.) ...form dropping a little on 20-24
TT: 40lbs X 28 (S.S.)...form dropping a little on 22-28

Stretch: Shoulder height down to knees 75s

Standing Smith Calf Raises (up explosive, 5s neg, 15s stretch each rep)

LT: (180 + Bar) X 9 (S.S.)
TT: (180 + Bar) X 7 (S.S.)....I really gave er too and there was nothing left...calves absolutely on fire.

Romanian Deadlifts:

LT: 313 X 7 (S.S.), 223 X 18 (S.S.)/WM

TT: 322 X 8 (S.S.), 234 X 18 (S.S.)/WM

Stretch: 90s (immediately after)

Smith back squats:

LT: N/A (subbed for front squats)

TT: 4 plates (360 + Bar) X 0 !!! failed..just got slow negative and partial rep.

This is less weight than I can handle on free weight back squats so clearly the Romanian DL's killed me. That's fine though, I still went ahead and killed my quads with less weight, which is easier on my knees.

TT: (292 + Bar) X 6
(202 + Bar) X 20....I was noodle leg after this!

Stretch 75s

Cardio: NONE. Already have 4 sessions today and will do my 5th on Sunday.
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Old 03-16-2008, 04:48 PM   #75
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9.0% BF!!!!!!!! (starting body comp. for blast)

So it looks like I made a good call on timing the diet adjustment.

Today 209.4lbs
9.01% bf
190.5 LBM
18.9lbs fat weight.

This is the leanest I've been in well over 6 years. My skin is loose and that is disappointing, but I know everything will work itself out once I start filling out with this bulk.

I'm hoping I can get right back up to 223lbs without gaining more than 2% bf.

I'm thinking this is a conservative estimate and I'll probably be able to do a lot better than that.

Actual skin fold measurements /mm: (Average of 5, and measurements are consistent within 1mm and double checked with a 2nd caliper)

Chest 7
Biceps 3.4
Abs: 22.4
Supraliac 8
Thigh 8.8
Suscapular 8.4
tricep 1.6
lower back 10
calf 12
midaxilla 7.6

3-site Jackson: 11.35% bf (last week 12.98%)
7-site Jackson: 9.01% bf (last week 10.66%)
9-site Parillo: 10.52% bf (last week 11.64%)

Average: 10.3%.
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