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EryanB's DC Log

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  • #61
    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.

    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 I did have videos months ago, but I took them down because they are so out of date.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.
    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





    My DC Log:
    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

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    • #62
      Oh, 2lbs isn't too bad then. I was just lazy to calculate it out. The "time 5" got me.
      My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

      Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

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      • #63
        How do you get numbers for your lifts like 202, 194, etc?
        Use discount code SNS110 to get 5-10% off your next True Nutrition order! www.truenutrition.com

        Myth's Blog:http://projectmythology.blogspot.com/

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        • #64
          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.
          Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





          My DC Log:
          http://www.intensemuscle.com/28942-eryanbs-dc-log.html

          Comment


          • #65
            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
            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





            My DC Log:
            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

            Comment


            • #66
              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)
              Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





              My DC Log:
              http://www.intensemuscle.com/28942-eryanbs-dc-log.html

              Comment


              • #67
                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
                Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                My DC Log:
                http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                Comment


                • #68
                  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
                  Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

                  Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

                  Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

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                  • #69
                    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.
                    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                    My DC Log:
                    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                    Comment


                    • #70
                      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
                      Last edited by eryanb; 03-12-2008, 12:26 AM.
                      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                      My DC Log:
                      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                      Comment


                      • #71
                        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
                        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                        My DC Log:
                        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                        Comment


                        • #72
                          nice workout man...it must feel better not being on such low cals
                          Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

                          Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

                          Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

                          Comment


                          • #73
                            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
                            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                            My DC Log:
                            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                            Comment


                            • #74
                              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.
                              Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                              My DC Log:
                              http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                              Comment


                              • #75
                                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%.
                                Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                                My DC Log:
                                http://www.intensemuscle.com/28942-eryanbs-dc-log.html

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