Culmination of 13 weeks

 

13 weeks ago

5am The morning of the photo shoot, after 6 cheeseburgers and half a pizza

It's been a full 2 weeks since I've gotten to login and share on here.  But during that 2 weeks, the amount of effort to diet and training has been very dense.

Last week was the final week leading into my photo shoot appointment and also the last week of my "lean out" phase.

The final week was complex as Shelby had me follow a prep schedule that I would assume is similar to a bodybuilding pre-comp plan.

Here's what it looked like:

Monday, Tues - Low carb days, High sodium (salt all meals heavily) and consume 2 gals of water per day.

Wed- Start of Carb-up, all meals were 1 6oz chicken breast and carbs alternated between plain oats and waxy maize 60g each.  Consumed meals every 1.5-2hrs from waking till bed.  High sodium, 2 gallons water.

Thurs- ZERO Sodium, all meals were 7 oz of grilled flank steak and 50g of carbs from plain rice cakes with 2 tbs of sodium free natural peanut butter. I consumed a meal every 2 hrs from the time I woke till I went to bed.  Last meal was 12oz of flank and 6 tbsp of sodium free PB.  1 gal water before noon and 1.5L from noon til 8pm, no fluids after 8pm.

Friday- No Fluids! 4am pizza and cheeseburgers, as much as I could eat.
8am- 4 whole eggs salted heavily, 1/2 banana muffin, No fluids
Just before the photo shoot I started to munch on salty fritos and then during the "pump up" I took 2 tsp of honey.

Photo shoot was pretty cool.  The company we used was top shelf.  I can't wait to see how things turn out and I will share a few shots on here for sure.  Posing for pics is hard work.  They push you around into odd positions and you sweat your ass of under the lights.

Leaning out was officially over and Sarah and I celebrated my 31st b-day with a huge plate of ribs and fajita meat for supper.  Shelby had me get right back on track saturday and now things are focused on packing on some quality lean mass.

Training was also pretty decent considering I was all over the map with nutrition and dry as a popcorn fart on thursday night.

Here's what the week looked like:

Tuesday Dec14/10
A.M. Session 30 mins treadmill


PM Session- MAF


Feel good shoulder circuit X2


Military- 135X5, 135X5, 135X5 Felt good, pain free, was able to push hard and feel confident


Deads- 225X8, 315X5, 405X4, 495X4 touch & go, 495X4 touch & go, 495X4, 495X4, 560X2, 630X2 Belt, 495X11


Chins-2 sets of 10
DB military- 2 sets of 10 @ 60


Lat pull downs- 1 giant drop set

Thursday Dec 16th, 2010
MAF (upper movements only on this particular session)


Shoulder rehab circuit X2


Box jumps-3X3 to 39"


Swiss bar bench-180X6, 180X6, 270X5, 320X3, 360X1, 380X1 (last set was a great rep, hard work from start to finish, but kept the bar moving)


T-bar rows-3 plates X18, 3 plates X18, 3 plates X15


DB Military-60X10, 60X10, 60X10


Decent sesh, despite being reduced workload






Saturday Dec 18th 2010


DE Log- 190X3 X 6 sets, 240X3 X3 sets. All lifts were pain free and felt pretty good. Stability and speed were poor, which is to be expected with the layoff but my execution of the split felt like it was decent.


Squat-worked up to 405X10, 405X10


Pwr cleans-215X5, 215X3




Sunday Dec 19th 2010
ACC


Shoulder rehab circuit X2
Box Jumps X3X2 @ 39"


GHR-2 sets of 12
Grappler abs-2 sets of 20
Reverse hyper- 2 sets of 15
Band ham curls- 3 sets of 20 (purple)


DB incline- 4 sets, 90lbs, 30 secs on, 1:30 rest. Avg reps - 10


Lat pulldowns-4 sets, 180lbs, 30 sec on, 1:30 rest, avg reps - 10


DB side raise- 3 sets of 12
SLPR- 3 sets of 10/arn
Band pull aparts- 3 sets of 20

Gorilla Bash 2010

Sat Dec 11/2010
Gorilla bash @ UCC

Axle-worked up to 3 singles @ 305. This was my first go at overhead in 3 weeks, it was succesfully pain free. My cleans and press stability were another matter altogether. Nothing special, but very happy to be pressing overhead again.

17" DL (off blocks)- worked up to 675X1 suit bottoms, 765X1 suit on and straps, 815X1 Suit and straps (solid rep), 855Xfail
815 went well and I expected to get a good go at 855, but it was stapled to the blocks.

Sandbag loads- 2 sets of 5, 1 set of 8

Really fun session. Got a bad case of Bruce Wayne Syndrome (tight neck, imobile neck) during the axle press.
Great cheat meal afterwards.

$115 (I ordered 3 entrees and had some apps as well) worth of fish and steak tacos at Chipolte's (good authentic mexican)

An 8 piece salmon combo from sushi rock

Apple Fritter and venti caramel frappacino from starbucks

Coffee caramel ice cream from cold stone creamery. (couldn't finish it, I hit the wall big time after the starbucks)


Sunday Dec 12th 2010
Acc
(Still cruising around like Bruce Wayne)

Shoulder rehab circuit X2

Power cleans- (wanted to try out my new bumpers) 135X5, 185X5, 225X3, 225X3, 225X3 (they work)
GHR X15 X12 X12
Spread eagle sit-ups- X20 X20 X20

DB bench-60lbs X1 minute, 60lbs X1 minute
Lat pulldowns- 120X1 minute, 120 X1 minute

3 way shoulder circuit- 2 sets of 12/dir
Band pull aparts- 2 sets of 20

Blue Band GM's - 2 mins

Enjoying being in the weight room.

Thurs Dec 9th 2010
MAF

DE Deadlift-worked up to 475 for 6 singles. All sets were crisp and felt great. This was a big breakthrough for me as I usually end up doing doubles on DE night due to my first rep not being satisfactory.

Bench Press-(Worked in sets of 10 chins after all work-up sets) 135X10, 135X10, 225X5, 275X3, 315X1 working sets- 340X1, 340X1, 350X1, 350X1, 360X1, 360X1(this was my best rep of the night), 360X1

DB rows-150X15/side, 150X15/side
DB incline press- 100X10, 100X10

DB extensions-35X15+10 presses, 40X12+10 presses
Chins-X10, X10 (the total sets for the night was 6)

Good sesh, felt very good on everything tonight.

Destroyer

I refuse to let being busy interfere or even cause me to drop this blog like I did my old one.  I will keep it alive by any means necessary. (If anyone knows and easy way to update blogger from a blackberry please send me a message)

I'm getting near the end of the line for the lean-out.  I will be pushing it down for only another week and a half.  On the 17th of Dec (my birthday)  Sarah and I are getting photos done in a studio with a professional photographer that does work with fitness and bodybuilding models so I'm sure he can make us look good.

After that it will be time to realize the rebound that's been the main purpose of this diet in the first place. 

My diet looks pretty much the same, I've no longer got any high carb days, only lows and mediums and I find myself drinking a shit-tonne of coffee and diet pop to get me through.

Tuesday Dec 7th 2010

AM session- 30 mins treadmill

PM session- MAF (Modified)

Feel good shoulder circuit X2

Squats- 135X10, 225X5, 315X3, 405X1, 495X1, 515X1, 515X1, 535X1, 560X1 PR, 495X5
These destroyed my life.  The 535 was a smokeshow and 560 was a greasy, good morning type squat.

SSB GM's-225X10, 245X10, 245X10
Weighted sit-ups- 25lbs behind neck X15, X15, X15  (I dropped the weight down quite a bit in attempt to avoid ab cramping that has been causing a quick end to my training sessions lately.  It worked.)

DB Lunges- 85X20 strides, 85X20 strides
Push-ups- X20, X25
Chins-X10, X10, X10

Battle ropes, 4 rounds, 40sec on, 40 sec rest


Awesome session, it was a destroyer.  I drove home in haze, dizzy and wobbly legged.  I didnt sleep well and still had a squat hang-over the next morning.  I obviously worked to the best of my capacity.

Solid Ideas

Quick, Zero Cal Iced Capp

I drink a boatload of coffee.  I started drinking it because I wanted the perc, but now I've come to enjoy a quality cup of cafe americano just a straight espresso shot.

On my recent epic cheat meal I had an iced capp supreme and not only was it coffee, it was very dessert like and tasty.

Here's what I've come up with to substitute for the sugar loaded, sub-par quality iced capps you get at a drive-through window.

Ultimate Zero Cal Iced Capp

Double espresso shot (or regular black coffee if you don't have an espresso machine)

4 ice cubes

2-3 tbsp of splenda

dash of cinnamon

1 tsp of Walden Farms Zero Cal Chocolate syrup

Blend (Magic bullet works best)

Pretty Damn Good

Deadly

Tues Nov 30/2010
AM session- 30 mins treadmill

PM Session- MAF (sort of)

Feel good shoulder circuit X2
Shoulder rehab circuits X2

DL- 225X10, 315X5, 405X4, [485X4, 485X4, 485X4, 485X4 (2 sets touch and go, 2 sets deadstop)], 540X2, 615X2 (belt), 485X11 (no belt)

Squats-225X10, 315X10, 365X10
GHR-X12, X12, X12 (black band for all sets)

Pulldown abs- 120X15, massive cramp attack FML, opted to not irritate it further. This is becoming a regular occurance on weighted ab work.

battle ropes X5 rounds
250m row