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  • #61
    Thursday October 18th Day 157

    Intro

    Looking even flatter today, today was maybe my hardest day of cutting, cardio was tough, and I'm glad today was just some minor lifting.
    But I'm getting leaner, and I should be in the perfect spot to start my bulk when I start it.

    Nutrition

    235.6 g 167.3 g 75.0 g 2266.7 Cal

    Training

    Calves, Forearms and Grip, Tibialis Anterior, Cardio

    A1 Standing Calf Raise
    105lbs x 15

    300lbs x 12
    300lbs x 10
    300lbs x 8

    A2 Reverse Wrist Curls
    30's x 7 HEAVY
    25's x 6
    20's x 10

    B1 Seated Calf Raise
    4 plates + 25 x 17
    4 plates + 25 x 15
    4 plates + 25 x 13

    B2 Wrist Curls
    45's x 9
    45's x 8
    45's x 6

    C1 Tibialis Anterior Raises
    110lbs x 18
    110lbs x 16
    110lbs x 13

    C2 #1 CoC Gripper
    x 8
    x 6 last one barely couldnt close
    x 5 last one barely couldnt close

    Elliptical Trainer
    32 minutes, Incline 6 Resistance 11 HR AVG 145-150

    Row Machine
    6 minutes HR 130-140

    Treadmill
    7 minutes speed 3.8 incline 10 HR 130-135

    Misc

    Looking forward to bulking, Activate should be shipping tomorrow or the next day, should have it mid next week
    Controlled Labs Athlete

    Comment


    • #62
      Friday October 19th Day 158

      Intro

      Alright...my cut is coming to an end and my powerlifting meet is next saturday, 8 days away.
      Things are changing a bit. Ok, I'm tapering my calories up slowly into my bulk, a big mistake I made last time was jumping from 2500 to 3800....yeah....at the end of my cut I wasnt losing weight...meaning 2500 was my maintenance, meaning I jumped into a 1300kcal surplus...definitely the fast track to fat gain. Anywho, right now I'm bumping my carbs up for the meet, getting em above 200 and more towards 250 as the week progresses, and kcals should be around 2500. Today I just did cardio and skipped my chest and tris workout, because tomorrow I'm maxing on squats, deads, and bench, and that will be the last heavy workout I do before the meet. Sunday will be just cardio, and then it will be just pump up light workouts to keep muscle glycogen up and my last cardio session on monday.
      Activate should have shipped by now, so I'm expecting to get it probably by mid next week. And that will be the official beginning of my bulk, after a week on 2500kcals, I'll be going to 2750 with the jump in the form of carbs, and dropping out daily cardio and going to HIIT 2x/week, then I'll be jumping up again, and eventually up to 3500.

      Nutrition

      275.0 g 240.3 g 55.8 g 2498.8 Cal

      Training

      Cardio

      Treadmill
      45 minutes speed 3.8 incline 9 Avg HR 130

      Misc

      big weights, and the start of my bulk NO MORE CUTTING TIL 08 BITCHES!
      Controlled Labs Athlete

      Comment


      • #63
        whatever the hell the date is

        well definitely ****ing demoralized from tonights workout

        Deads
        135 x 5
        225 x 5
        315 x 3
        385 x 1
        425 x 1
        475 x not even off the floor
        475 x not even off the floor, tried sumo this time
        455 x a foot off the floor...wow....

        Bench
        135 x 5
        155 x 5
        185 x 3
        225 x 1
        275 x 1
        305 x stuck about 8 inches off chest
        300 x 1

        Squat
        135 x 5
        225 x 5
        315 x 2
        365 x 1
        405 x 1 nearly atg on this....then I said **** this and ended it on a high note...


        I'm trying to stay positive but this workout ****ing blew ass...i've got a week to get my shit together let my body recover and don't worry although I lost the battle today the war is still on....in a week I won't even be thinking about this workout...I'll be focusing on getting that 1200 total.
        Controlled Labs Athlete

        Comment


        • #64
          Monday October 22nd Day 161

          Intro

          Well yesterday I took off completely from the gym, and had my cheat/refeed so I figured why log.
          Today I just hit a very light lower body workout with a dash of cardio, I'll be doing the same for upper body tomorrow, wednesday I'll be going through my meet warm ups, and form etc.
          Then Friday I'll be doing a full body very light workout just to keep glyocgen levels maintained and keep my cns primed.

          Nutrition

          278.0 g 254.9 g 58.4 g 2566.4 Cal

          Training

          Light Lower + Cardio

          Fast ATG Squats
          135lbs x 10
          135lbs x 10 front squats
          135lbs x 10

          Lying Leg Curls
          70lbs x 16
          90lbs x 15
          100lbs x 14

          Walking BW Lunges
          3 sets length of db rack and back

          Standing Calf Raises
          150lbs x 15
          150lbs x 15
          150lbs x 15

          Seated Calf Raises
          2 plates x 20
          2 plates x 20
          2 plates x 20

          Elliptical
          15 minutes Resistance 1 Incline 1 HR Ave 115

          Misc

          Looking lean and feeling good, I'm ready to smash some weights come meet time, and bulk up for the rest of the year
          Controlled Labs Athlete

          Comment


          • #65
            Keep it up man and stay positive. Good luck this weekend at your meet!!
            **CONTROLLED LABS SPONSORED ATHLETE**
            **THENUTRITIONX.COM SPONSORED ATHLETE**
            WNBF Pro Bodybuilder & Trainer

            http://www.RICHBODYFIT.com
            http://www.BeyondLimitsTraining.net
            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

            Comment


            • #66
              Originally posted by rich55
              Keep it up man and stay positive. Good luck this weekend at your meet!!
              Thanks man Nothing keeps me down for more than a day or so

              Tuesday October 23rd Day 162

              Intro

              Good day today, trained a couple clients, did some house cleaning and went to a local in house meeting with a state legistlature candidate running for office. Very informative, good guy, very outside the box, grass roots guy...I may actually have to vote lol.
              Nutrition was also on point today, slowly bringing my cals up still, feeling very good on this amount of cals.
              Very light upper body workout with a dash of cardio today.

              Nutrition

              266.5 g 244.9 g 67.4 g 2609.6 Cal

              Training

              Light Upper + Cardio

              Fast Barbell Bench
              135lbs x 10
              135lbs x 10
              135lbs x 10

              Fast Barbell Row
              135lbs x 10
              135lbs x 10
              135lbs x 10

              Fast Standing Military Press
              65lbs x 10
              65lbs x 10
              65lbs x 10

              Standing Barbell Curls
              45lbs x 10
              45lbs x 10
              45lbs x 10

              EZ Bar Skull Crushers
              5/side x 10
              5/side x 10
              5/side x 10

              DB Shrugs
              70's x 10
              70's x 10
              70's x 10

              Elliptical
              15 minutes Resistance 1 Incline 1 HR Ave 115

              Misc

              Feeling really good lately, I'm seeing good things come saturday.
              Controlled Labs Athlete

              Comment


              • #67
                Wednesday October 24th Day 163

                Intro

                Well I developed a cough, some pretty soft stool, extra tiredness and all over body ache
                It feels like I've been fighting something off for a couple days now, MAY be the reason my strength wasnt where I wanted it. Lower back acted up a little bit today...just barely, just went through my warm ups to reinforce form and this was basically my last real workout before the meet. Friday I'm going to do a full body pump up workout just to keep muscle glycogen up, totally no where near failure, 1 set per muscle group 15 reps with a light load.
                Got my cals up around 2700 today, with my carbs breaking 300! Doing good, looking more full, staying relatively lean, I think carbed up I'm like 217-218 right now...at 12-13% bodyfat I think that's pretty cool.

                Nutrition

                275.5 g 311.6 g 53.2 g 2727.1 Cal

                Training

                Meet Warm Ups

                Squats
                135lbs x 10
                225lbs x 5
                275lbs x 3
                315lbs x 1
                335lbs x 1

                Bench Press
                135lbs x 10
                155lbs x 5
                185lbs x 3
                225lbs x 1
                240lbs x 1

                Deadlift
                135lbs x 10
                225lbs x 5
                315lbs x 3
                365lbs x 1
                380lbs x 1

                Misc

                I have positive belief in that I will be fully rested, healed, healthy, and STRONG come the big day.
                Controlled Labs Athlete

                Comment


                • #68
                  UPDATE

                  still a little bit sick got a nasty hackin cough and flem but I feel fine in terms of energy and health....dropped my carbs last night and this morning and weighed in at 209, thats kinda cool lol...just 3 days ago (albeit with my work clothes on) I was 218....only diff was about 125g of carbs and it was mid day, so I had a few more meals and glasses of water in me....but anyway....gonna have 20-40 lifters it looks like, decent competition....

                  I put my openers as follows

                  Squat 385
                  Bench 295
                  Deadlift 455

                  NO FEAR

                  Started carbing up after the weigh in, took in about 2600 kcals today and had about 300g of carbs...actually had trouble eating this much in a short period of time...had to bust out my wife's low fat ice cream...I just could not stomach another bowl of brown rice lol....oh the sacrifice
                  Controlled Labs Athlete

                  Comment


                  • #69
                    Well folks, today went well.

                    We had a good turn out at the meet, a lot of competitors in a lot of different classes....now you have to remember in powerlifting the number of classes gets pretty ridiculous....we had guys doing full power (bench squat dead), just bench, just dead, and push pull (bench and dead)....inside of this we had drug tested and not drug tested (only winners get drug tested, and only if they enter as drug tested) and inside of that we had each weight class (of which there are like 20), and inside of that we had three different gear divisions, raw, open (single ply) and unlimited (open backed denim 65 ply hydraulic exoskelotens), and then age divisons each with their own weigh classes; the two teenage divisions (13-15 and 16-19), juniors (20-23), sub masters (35-39), and then increments of masters categories all the way up to 60-69 in tonights meet....needless to say...pretty much everybody got a trophy, because the large number of lifters was very spread out over the multitudes of divisions and classes....BUT I am proud to say that I was in the class with the most people competing in it, the Open RAW 198-220 Drug Tested class....and in this class there were three of us lol; myself, levi (spwn father flex) and another guy who's name was matt I believe.

                    OK, as for the meet, I felt good...my illness was fading, and my cough was receding and I felt good....I banished all negativity from my mind and got ready....I was happy we were starting with squats because that has been my most solid lift recently, even though this was the first time I squatted in competition....during my warm ups I tried to ignore how heavy 225 275 and 315 felt on the bar knowing that it was all mental...and when I did my opener of 385 it felt like nothing, I jumped to 405 for my second lift and nailed it, it felt relatively heavy but not bad, I played it conservative and went for 415 for my last lift, and squatted it easy, it actually felt easier than 405, and If I was to guess I'd say I could have probably grinded out 420-430 (now I just need to find a time machine )

                    Levi and Alberto (Father Flex) were both very happy to be done with squats, as this was their first time competitively squatting and the squat is the hardest lift...they both did great, Levi also squatted 415...so at this point we were neck and neck, although this would not last...if you've seen this guys shoulders, arms and chest you can just imagine the kind of bench he has....and Alberto who weighed in at 197 lol, dropped to a weight class below levi and I and squatted 465 ATG! lol...the guys a freak, and he set a record for the drug tested raw 198 division....awesome.

                    As we went into Bench Press my warm ups felt good, and we got to watch an uber geared up nationally ranked bencher do an attempt at 800 and 765 for exhibition...would have been cool...but he had 3 spotters all over the bar, never got control of the weight and basically didnt get either of the bench attempts...but hey....I couldnt even hold that much weight w/o arms exploding so more power to him

                    I opened with 295 on bench which felt pretty easy, and then jumped to 305...AND SCRATCHED! I got stuck off the chest and hung there for a long time, I dont know exactly what happened but bar speed could have been better and my grip could have been wider...I took some alone time, cleared the negativity, got pretty zen and a little angry, came back, and with a side lift-off, which allowed me to not exert any energy at all getting it up, a slightly wider grip and letting it sink a bit into my chest instead of hovering it on top of my chest I was able to get more bar momentum and I hit 305 w/o too much trouble. Because this was my third attempt I had to stay at 305...which is good because I'm not sure I could have hit 310....next meet

                    My goal for this meet was to total 1200....at this point I had a total of 720, and thus needed a 480 on my deadlift to achieve this...my first thought was "ah shit, you couldnt even hit 455 a week ago Eric" I let this thought go...then came "you switched to conventional Eric, you cant get that much conventional" I let this thought go..."your sick eric" etc etc etc....So once again....I focused on banishing all the negativity and just focused on doing what I came to do. I had 455 as my opener because I KNEW I could hit it despite last saturdays performance, in my last meet I handled 475 pretty easily and I knew this was within my reach...I slid on my shin guards, got a few comments about my manhood being compomised because of this (lol) and then my warm ups went well, I hit a few at 225, one at 315 and one at 365....after squatting my posterior chain felt good so this was all I needed....I got up there, baby powdered my legs, chalked my hands and blasted through 455 with perfect form....but it felt a little heavy nontheless and as I walked over to give the head judge my second attempt number the voice came back "just go up the minimum 10lbs to 465 for your second attempt that's the best you can do"....I paused, let the fear and bs clear out...and told the judge 475 with conviction. When I stepped up to 475 I repeated everything like clockwork, just like it was 455....fought off the nagging voices tellling me to go to sumo or change my grip or stance....and with really solid form, I slowly but surely locked out the 475....and it was HEAVY I won't lie lol...but I came here to total 1200, and there was no way in hell I was going to come up 5lbs short....I told the judge 480 and knew that I could do it...and when the time came, again my form was solid, and I slowly (very slolwly this time lol) but surely locked that bad boy out...and just barely got my 1200 total I couldn't have been happier....a PR on conventional deads, a PR on squats, my goal of a 1200 total, and a comeback from a failed bench attempt at 305 to equal my recent best of 305.

                    For this I was awarded 2nd place in my class and I was proud. Levi ended up with first, the monster of a man deadlifted 485 (once again I can hang with him here) but then captain delts went on to bench 340 lol. The guy who took third was very impressive, he outsquatted both Levi and I doing 420, and he deadlifted 480, but what he had in legs and back wasnt equaled in his chest and shoulders, as he went on to bench 265 on his final attempt, by no means a weak bench for a raw drug tested fellow, but not enough to overtake myself or Levi.

                    Alberto won his class, and ended up Squatting 465, Benching 315, and Deadlifting 500...what was crazy was that he was off today, he had deadlifted 525 easily in training and I'm thinking a fully fresh alberto probably could have hit 475 on squats, Benched 325 and Deadlifted 550...the man is a beast...today he was just a slightly out of wack beast and still set a record and won his class.

                    Oh and of course I was rocking the controlled labs T the whole time

                    It was a great experience and a few friends and my mom came to spectate and then we all went out to mexican and gorged ourselves on some much needed food....all I had had were a few cups of rice, purple wraath, a handfull of walnuts and 2 turkey breasts since 10am to about the time we went to eat after 8pm...so I rightly stuffed myself and I still feel bloated lol....and to top it all off...I came home to a package sitting on my doorstep with a bottle of Activate Xtreme inside

                    A GOOD NIGHT! And, Good night!
                    Controlled Labs Athlete

                    Comment


                    • #70
                      Congrats!

                      Congrats on the PR's and achieving your goal of 1200! It sounds like you had a good time at the meet. Nice work man!
                      **CONTROLLED LABS SPONSORED ATHLETE**
                      **THENUTRITIONX.COM SPONSORED ATHLETE**
                      WNBF Pro Bodybuilder & Trainer

                      http://www.RICHBODYFIT.com
                      http://www.BeyondLimitsTraining.net
                      http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                      Comment


                      • #71
                        Originally posted by rich55
                        Congrats on the PR's and achieving your goal of 1200! It sounds like you had a good time at the meet. Nice work man!
                        thank you sir! it was a blast!

                        Tuesday October 29th Day 168

                        Intro

                        Ok first day on, my Activate Xtreme/X Factor stack, and first day of my deload week.
                        Trained about 5 clients today and in the middle of work my Aunt who lives in Hawaii called me to say she was coming through here on business for a few days and told me and my wife she was taking us out to dinner! I figured hey this only happens once every couple years, and despite my naggin inner ocd bodybuilder I decided to let her take us out to dinner without me bringing tuperware and I had some appetizers with them and a caesar salad with chicken...and god it was bigger than I had expected...oh well...

                        Nutrition

                        164.4 g 113.0 g 50.0 g 1504.6 Cal + Artichoke dip and chips, and huge caesar salad with chicken (1000-1500kcals total I'd guess)

                        Training

                        Upper Deload

                        Pull Ups
                        BW x 12 wide grip
                        BW x 10 close grip
                        BW x 10 hammer grip

                        DB Chest Press
                        100's x 10
                        100's x 8
                        85's x 8

                        Hammer Strength Row
                        105lbs/side x 12
                        105lbs/side x 12
                        105lbs/side x 10

                        Pec Deck
                        160lbs x 12
                        160lbs x 10
                        160lbs x 10

                        Standing Barbell Military Press
                        95lbs x 12
                        95lbs x 10
                        95lbs x 10

                        DB Shrugs
                        100's x 12
                        100's x 12
                        100's x 12

                        Tricep Pushdowns
                        60lbs x 12
                        70lbs x 12
                        70lbs x 10

                        Alternating DB Curls
                        40's x 10
                        40's x 8
                        35's x 10

                        Misc

                        Feeling good, can't wait to finish this deload and lower calorie week and get to the true bulk of the bulk.
                        Controlled Labs Athlete

                        Comment


                        • #72
                          Wednesday October 30th Day 169

                          Intro

                          Well now that I have been offered to get more AX since I am 215 and would benefit from the 6 caps/day, I have increased my dosage to 6 caps
                          Today was on off day from the gym, as during this deload week I'll be hitting the gym up tomorrow and the next day, and taking friday off, next week its full speed ahead.

                          Nutrition

                          285.0 g 235.4 g 63.6 g 2525.7 Cal off day cals

                          Training

                          OFF

                          Misc

                          6 caps AX woot!
                          Controlled Labs Athlete

                          Comment


                          • #73
                            pics from the meet!

                            squatting 405 and deadlifting 480



                            Controlled Labs Athlete

                            Comment


                            • #74
                              Wednesday October 31st Day 170

                              Intro

                              Happy Halloween everybody...yeah just realized I had my days messed up...today is wednesday, not yesterday, the day before yesterday was monday...not tuesday...ok I'm good to go now
                              Got through today without having any candy, woot!....and then...my cousin, who I havent heard from since he was 17 (hes now 25) has a newborn baby boy and is in town from Eureka and was having a get together at my other cousins house with the whole local fam meeting his son and wife and we all had chinese food...man I dont know what it is with every family member who I've never seen for years visiting within the last couple days...but my nutrition has suffered...I havent been over eating or anything, its just I havent had control...I dont know if my macros are solid, and I've been low balling my cals to make up for these single big eating out meals...anyway, I'll be back in control starting tomorrow, and unless I have some more relatives I havent seen in years decide to pop up within the next 47 days this log should be more controlled lol.
                              Hit up my lower body deload today...squats were suprisingly heavy....good thing I'm deloading.

                              Nutrition

                              143.6 g 151.4 g 42.0 g 1531.1 Cal (+ approx 1000-1500 kcals of chinese food)

                              Training

                              Lower Deload

                              ATG Squats
                              135lbs x 8
                              225lbs x 10
                              225lbs x 10
                              225lbs x 10

                              Lying Leg Curls
                              110lbs x 12
                              110lbs x 12
                              110lbs x 12

                              Seated Leg Extensions
                              190lbs x 12
                              190lbs x 12
                              190lbs x 10

                              Standing Calf Raise
                              210lbs x 10
                              210lbs x 10
                              210lbs x 10

                              Misc

                              still dosing 6 caps AX, hoping to feel it kick in pretty soon...really wont be able to tell until next week when I start eating 3k cals and pushing heavy weight again trying to get prs....cant wait.
                              Controlled Labs Athlete

                              Comment


                              • #75
                                Originally posted by Quelly
                                squatting 405 and deadlifting 480



                                Awesome !

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