Current Weight: 207.3lbs
Last Week: 204.2lbs
Macros: 50/40/15
Great first week back. New workout program is brutal. Mountandog style training sucks... royally. But I think I'll reap the benefits next year. Hit a personal best on Incline Bench and was very happy with it. Big jump in weight this week off the cruise. Upcoming week cutting back on carbs slightly as the lower back is still a bit blurry. 50/20/15 on off days.
Current Weight: 205.9lbs
Last Week: 207.3lbs
Macros: 50/40/15 on training days and 50/20/15 on off days
Another brutal week of training. Strength gain was insane this week, haven't had this big of a jump in a while even thought we had a calorie cut. Another personal best on the incline bench. Most I ever handled was 205lbs for a couple reps. 4 sets of machine chest press x 12 with partials at the end and then moved onto incline bench and did sets of 6 until I couldn't get set anymore. Worked up to 205x6 then 225 x4. Couldn't get 6 but considering first time I've ever handled 225 was happy. It was a big mental thing too making sure I didn't get crushed. Confident I should be able to squeeze 6 next time around hopefully.
As mentioned earlier my back has really improved since changing the program, we're hitting back twice a week right now and hopefully even more noticeable changes with next set of picture updates. Hitting back with its own day and then 12 sets of pullups on another (4 sets neutral, 4 sets normal, 4 sets wide grip). I have never felt my back and lats as much as now, really getting better at mind vs muscle. Originally sacrificed weight used for form and feel, but slowly the weight is coming back. The lats are always getting really pumped during back day which never happened earlier. Back is getting just as brutal as leg days currently. Current back split:
4 x cable rows with 1 second squeeze
3 x wide grip lat pulldown
3 x DB pullover
10 sets of heavy deads x 3 reps superset with 6 reps wide grip pullups. 45 second rest between sets
Brutal end to back day and towards the end I'm breathing like a heavy locomotive and dripping buckets.
Tightened up a bit this week and will run another week with the same macros.
Current Weight: 206.2lbs
Last Week: 205.9lbs
Macros: 50/40/15 on training days and 50/20/15 on off days
No change in weight this week, still beat the log book. Look like may have tightened a little bit still as well. Thinking these macros will be runned for another week or two still to get the set point reset. This is the biggest I've been. I was 202 year before prep but was a fat mess. Look way leaner. Hopefully let the body catch up and tighten up and before the next jump to 215-220 if my body will handle it. Now I'm thinking maybe I can be around 170 for next comp if I can keep killing rest of the year. We'll see lots of time left to put on quality mass.
Please explain to me 50/40/15 and 50/20/15 macro's. maybe it's my low carb fog in my brain but i'm not understanding it.
2010 CBBF National Champion
Join CanadianMuscleTeam.com for precontest and offseason coaching
No worries man! It's the protein/carb/fat ratio of each meal. I will have 6 meals per day. I only count the protein in protein, carbs in carb sources, and fats in fat source. I eat roughly the same sources every day so there's not a huge amount of variables from not counting the fat in my chicken, fat in my oatmeal, etc. Obviously if dieting I would keep all my meals consistent.Originally Posted by Delt King
ok so it s measured in grams per meal. so 50grams of protein, 40grams of carb and 15grams of fat. Not percentages...this makes sense now. Did you say you were working with Shelby? Congrats on getting up to a decent bodyweight. slowly but surely.
Join CanadianMuscleTeam.com for precontest and offseason coaching
Ya grams per meal. Yes, working with Shelby still for this offseason. Thanks DK! Still lots of work to do before I can be competitive, but hopefully I can be by next year.
Current Weight: 205.3lbs
Last Week: 206.2lbs
Macros: 50p/40c/15f on training days and 50p/20c/15f on off days
Not the greatest of weeks, missed two meals, missed hamstrings, missed a cardio session. Had a shift flip at work and didnt sleep well and was brutal uphill battle all week. Had a 3 am workout cause of insomnia and it was surprisingly pretty decent. Kinda weird having no one in the gym but yourself. Still beat the log book mostly, but it was a struggle as I was never recovered 100%. Looking leaner still, will run another week with the same macros. Still getting stronger while getting leaner, so can't complain. Wonder if we'll push to maybe 200-202 area before adding cals back in for rest of the year. It would be nice to not have to mini-diet until contest prep, but we'll see how it goes. Although my cals aren't exactly diet cals and I'm not hungry, so I should stop bitching haha
New routine next week. Looks more brutal than this past one. I'm walking wounded after legs yesterday.
Standing Calves (60 second rest) - 340x12/12/12/12/12/12
Seated Leg Curls - 145x10/10/10 and 145x10+115x10 drop set
Leg Press (60 second rest) - 540x15/15/15
Squats w/ 3 sec negative - 255x8/8/8
Smith lunges - 115x12/12/12
DB Deads - 50x20/20/20
My legs were in so much pain after leg press. Took under 5 minutes to complete and they were pumped as hell. I kind of wussed out on the squats, usually I try and beat the previous weeks numbers by 20lbs but I only added 10lbs.
Current Weight: 205.4bs
Last Week: 205.3lbs
Macros: 50p/40c/15f on training days and 50p/20c/15f on off days
Good week. My weight did drop under 205 this week after my low carb days. Looked a bit leaner with no suffering in strength. Starting to add calories back this week. Looking forward to it! Having a refeed type day after legs with 50p/60c/15f macros on leg days. Everything else will be the same. That's gonna be a whole lot of food. Never had carbs more then 50g and I remember that was painful to put down.
Current Weight: 201.2bs
Last Week: 205.4lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg day, 50p/20c/15f on off days
Wow huge drop in weight this week. Not sure what happened, drops lots of bloat. Strength was good and beat the log book. Did cycle off DAA for the week so not sure if that had anything to do with it. Looks like we are slowly transitioning to a carb cycling type approach now. Adding another high carb day this week and it'll be on leg and back day. Gonna be brutal, I struggled with the high carb day this week after legs. Painfully tons of food.
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