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Hi, I'm John - welcome to: TFLC Year 2 Thread Theme SongFitocracy profile: http://www.fitocracy.com/profile/Mad_Wack/ Previous Log:Look great at 28! The Goal: - Drop to 185 by the end of February. - Evaluate current appearance/goals at the end of February. 2. I'm going back to cavefish. The Plan:  2. Post weight charts from physicsdiet daily or as close to it as life allows. 3. Track calories and macronutrients on fitday and post to log. 4. Maintain current beard levels. 5. Lift weights, enjoy life. Stats: Age - 28 Gender - Male Height - 5'10" Weight -  Created by MyFitnessPal.com - Free Weight Loss Tools Backstory: I started a log on TFLC back on 11/7/2011 called "Look great at 28!" because I had been so unfocused in my fitness attempts. I then promptly abandoned it for 3 months and didn't come back until Shine threatened to ban me. I was a big fan of the low-carb thread back when it existed because it took me from 255lbs all the way down to 185lbs. I was also weak and sick most of this time and I think my friends were a little worried about my obsession with bacon. I have Zugzwang and others to thank for sort of de-programming me and helping me get back to a healthier lifestyle. I tried a bunch of fitness fads for the last couple of years from P90X to Crossfit and I'm starting to figure out what works for me. My 2011 log was a success in my eyes because from the perspective of my friends I have noticeable muscle mass, I'm "solid", etc. It also signaled a psychological change where I went from honestly being afraid of the gym and fitness in general to feeling like it's pretty much a regular part of my daily life. I have Shine, Zugzwang, Boxorocks, and the rest of TFLC to thank for this. I made good progress lifting but I shied away from tracking my diet goals and actually ended up weighing more then when I created my log. Shine's been nice enough to allow me a toxxless log so I'd like to try something different with more aggressive/short timeline goals and see if I can get better results by staying more focused. I'm also hoping that people can use my experiences with UD 2.0 as a reference for their own attempts, but who knows. I could list off excuses why I had diet issues in my last log but who cares, let's just get to work! Mad Wack fucked around with this message at Mar 11, 2013 around 01:39 |
| # ? Nov 19, 2012 14:52 |
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| # ? May 19, 2013 15:29 |
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Random pics  :Late 2010 - probably around 250ish here:  Early 2011 - About 235:  Nov 2011 - Skinniest/weakest here at 186:  Feb 2012 - The carb/drinking rebound - I was just starting SS here:  Jun 2012 - Pretty deep in SS and 193 - not bad!  Nov 2012 - end of log pic - probably 200lbs here, can blame drinking/poor diet control:  Dec 2012 - starting the new plan and still "dialing-in":  There was a wall of text here at one point. Mad Wack fucked around with this message at Feb 18, 2013 around 13:45 |
| # ? Nov 19, 2012 14:53 |
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 Well done on the thread title.
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| # ? Nov 19, 2012 14:58 |
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have fun with UD 2. try not to go crazy
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| # ? Nov 19, 2012 15:01 |
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Fontoyn posted:have fun with UD 2. try not to go crazy Why whatever do yo- oh right. I did RFL and it was hell on wheels and I didn't last a week - thinking UD2.0 won't be as bad (You're gonna die clown!)
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| # ? Nov 19, 2012 15:07 |
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Mad Wack posted:Why whatever do yo- oh right. Are you taking Ephedrine or something? You might need it by day 4, esp. as a stimpack for that last glycogen depletion workout. Also if you find trouble with hunger try intermittent fasting and just eat a big protein filled lunch as opposed to spacing the meals out through the day. Last but not least, do the cardio! Don't skip the cardio no matter what.
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| # ? Nov 19, 2012 15:11 |
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Fontoyn posted:Are you taking Ephedrine or something? You might need it by day 4, esp. as a stimpack for that last glycogen depletion workout. Also if you find trouble with hunger try intermittent fasting and just eat a big protein filled lunch as opposed to spacing the meals out through the day. I'm thinking of relying on my pre-workout, Craze instead. EC stack made me a titanic rear end in a top hat but whatever is in Craze kills my appetite really well and I'm still bearable.
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| # ? Nov 19, 2012 15:40 |
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Fontoyn posted:Are you taking Ephedrine or something? You might need it by day 4, esp. as a stimpack for that last glycogen depletion workout. Also if you find trouble with hunger try intermittent fasting and just eat a big protein filled lunch as opposed to spacing the meals out through the day. Another question on this as I re-read the great Lyle Tome - he lists all of his Cardio as optional but recommends 30-60 mins of it if you can bear it. What did you do? A full 60 after one of those massive carb depletion workouts?
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| # ? Nov 19, 2012 19:56 |
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Strong title!
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| # ? Nov 19, 2012 20:00 |
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   NOBODY IS GETTING OUT OF THIS LOG ALIVE MONDAY - CARB DEPLETION DAY:Mad_Wack Tracked a Workout for 1,518 pts Today Leg Press: - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 1 - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 2 - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 3 - All workouts are broken out into 3 circuits Seated Leg Curl: - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 1 - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 2 - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 3 Barbell Bench Press: - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 1 - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 2 - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 3 One-Arm Dumbbell Row: - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 1 - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 2 - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 3 - almost puked when going through these a second time Side Lateral Raise: - 5 lb x 15 reps - 5 lb x 15 reps - 5 lb x 15 reps *******************Circuit 1 - 5 lb x 15 reps - 5 lb x 15 reps - 5 lb x 15 reps *******************Circuit 2 - 5 lb x 15 reps - 5 lb x 15 reps - 5 lb x 15 reps *******************Circuit 3 Standing Calf Raises: - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb *******************Circuit 1 - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb *******************Circuit 2 - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb - 15 reps || weighted || 30 lb *******************Circuit 3 EZ-Bar Curl: - 21.5 lb x 15 reps - 21.5 lb x 15 reps *******************Circuit 1 - 21.5 lb x 15 reps - 21.5 lb x 15 reps *******************Circuit 2 - 21.5 lb x 15 reps - 21.5 lb x 15 reps *******************Circuit 3 Triceps Pushdown: - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 1 - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 2 - 20 lb x 15 reps - 20 lb x 15 reps *******************Circuit 3 Stair Machine: - 0:30:00 *******************Circuit gently caress YOU - almost fell off the machine twice - death is certain fito2sa Fitocracy doesn't really log these right so please enjoy my half-assed attempt to make it right. Overall intensity 9/10: -My right leg was twitching like mad by the third circuit and almost dropped me on the floor. -I nearly tossed my cookies while rowing in circuit two and while walking home. -My face was visibly twitching by the time I left the gym. -Lo-Carb fog descended on me somewhere in circuit two. It would have been 10 if I had actually puked, my CNS is fried. I followed Lyle Mc and took very short rests - I took 10 deep breaths in-between sets and got water at the end of each circuit.
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| # ? Nov 20, 2012 00:08 |
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I have no idea what 3/4... *double checks* 9/10 of what you're talking about means, but I like your enthusiasm and attitude, so I'm gonna read in hopes it rubs off on me.
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| # ? Nov 20, 2012 03:05 |
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Good morning! I have a ~~~*dinner date*~~~~ tonight so I'm not eating today to save calorie budget to have one normal low-carb restaurant entree. I'm sure my date will love my dog diet dog breath.  I'll update the diet pic once I have that logged too.EDIT: Here's the rest:   TUESDAY - CARB DEPLETION DAY PART 2Mad_Wack Tracked a Workout for 1,469 pts Today Leg Press: - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 1 - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 2 - 160 lb x 15 reps - 160 lb x 15 reps - 160 lb x 15 reps *******************Circuit 3 Seated Leg Curl: - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 1 - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 2 - 60 lb x 15 reps - 60 lb x 15 reps - 60 lb x 15 reps *******************Circuit 3 Barbell Incline Bench Press: - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 1 - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 2 - 65 lb x 15 reps - 65 lb x 15 reps - 65 lb x 15 reps *******************Circuit 3 - brief pause in circuit 2 while waiting for equipment Wide-Grip Lat Pulldown: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps *******************Circuit 1 - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps *******************Circuit 2 - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps *******************Circuit 3 Side Lateral Raise: - 10 lb x 15 reps - 10 lb x 15 reps - 5 lb x 15 reps *******************Circuit 1 - 5 lb x 15 reps - 5 lb x 15 reps - 5 lb x 15 reps *******************Circuit 2 - 5 lb x 15 reps - 5 lb x 15 reps - 5 lb x 15 reps *******************Circuit 3 Standing Dumbbell Calf Raise: - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps *******************Circuit 1 - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps *******************Circuit 2 - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps *******************Circuit 3 EZ-Bar Curl: - 31.5 lb x 15 reps - 31.5 lb x 15 reps *******************Circuit 1 - 31.5 lb x 15 reps - 31.5 lb x 15 reps *******************Circuit 2 - 31.5 lb x 15 reps - 31.5 lb x 15 reps *******************Circuit 3 Triceps Pushdown: - 30 lb x 15 reps - 30 lb x 15 reps *******************Circuit 1 - 30 lb x 15 reps - 30 lb x 15 reps *******************Circuit 2 - 30 lb x 15 reps - 30 lb x 15 reps *******************Circuit 3 Stair Machine: - None (+5 pts) - ran outta time and had to go to work. Also dead. fito2sa CNS was fine today - I had a good night's sleep with melatonin, a white noise generator, face mask, the whole nine yards. Nausea was pretty bad this time too and the leg curl turned into the puke pump by circuit three. I bumped up some of the lifts that I was able to move too easily last time. The dogfather recommends 60% of your 1RM but I don't know those for some of these lifts. I'll pop onto EXRX and use a calculator based off my cavefish stuff and see if that helps me "dial it in". Tomorrow is a "day off weight training" but still low-carb. I'm going to stick with Fonotyn's advice and do Labrador McDonald's optional 45-60 minutes of cardio. Going to do some stretching/mobility work too because my hamstrings are tighter than LL Cool J. EDIT: Here's my 60% 1RMs using that calculator for my reference: Leg Press: 208 Seated Leg Curls: 72 Incline Bench Press: 80 Wide-grip Lat Pulldown: 88 Dumbbell Side Lateral Raise: 12 Dumbbell Calf Raise: 48 EZ Bar Curl: 33 Triceps Pushdown: 36 Barbell Bench Press: 104 One-Arm Row: 28 These should help and I'll mess with the weights on my upcoming workouts. Mad Wack fucked around with this message at Nov 21, 2012 around 21:38 |
| # ? Nov 20, 2012 13:11 |
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Avenging_Mikon posted:I have no idea what 3/4... *double checks* 9/10 of what you're talking about means, but I like your enthusiasm and attitude, so I'm gonna read in hopes it rubs off on me. Thanks for stopping by dude, what doesn't make sense? I'm ketone-addled right now so expect everything to be a nonsensical mess until Friday evening. I'll try and explain all of this: My log: Last year's log was all about what you're currently struggling with in your log - commitment. In the beginning I was bouncing all over the place and being a stupid rear end in a top hat with my workout "plans". It took me at least a year to even make a log and that whole time I was switching plans/metho-dog-ogy literally every week with no attention to my diet or any goals. Throughout the course of the year I started to pick a plan and stick to it, and then I focused on finding ways to make sure nothing interrupted my workout. It didn't always work but if I had a serious commitment to immediately make up for the time lost and did everything in my power to avoid any time lost, I felt good about it. The thing was while I was working on all of this I also had a job that basically gave me many many opportunities for lavish, rich meals and tons of drinks. I was good about this until about halfway into my log. Somewhere around there I started what I'm now calling "Death by a thousand beef cuts" because I started to let the diet control slip. Since I wasn't logging or posting my diet it was pretty easy to not be accountable for it. That's why this log is 80% diet focused and 20% workout focused, it's somewhere where I really need to improve, especially since I thought I had a winning plan with the pig parts diet. Dan John stuff: Dan John is a fitness writer that has a reputation around the forums for having a good style and not being too much of a shill (except for the velocity diet) - I think of him as the "fitness as a way of life" writer instead of a writer that focuses on quick fixes. He's got a bunch of great quotes that I'll probably pepper throughout this log and most of his articles are collected in a book called "Never Let Go" - one of his articles was about learning as you go through fitness and every six months or so sitting back and tallying up what worked for you and what didn't, so that's what I did at the end of my last log. One of his best quotes is "Everything works - for about two weeks." Lyle McDonald and UD2.0: Lyle McDonald is another fitness writer who is famous for writing extremely scientific and  articles about fat loss and muscle gain. He sort of came onto the scene with his book The Ketogenic Diet and got popular from there. He wrote a bunch of other e-books about all kinds of topics and then decided to refresh a diet from 1981 called the Ultimate Diet with his book The Ultimate Diet 2.0 - it's basically a Cyclical Ketogenic Diet but it's shied off of the importance of the Keto aspect. Here's my understanding of how it works (Goons keep me honest!):You start your week by limiting carbohydrates to somewhere between 50g-100g depending on how many calories you're planning to take in overall (Lyle recommends 50% of your maintenance calories) and then on Monday and Tuesday you do high-volume, low-weight (60% of your maximum you could lift in one go) work to expend all of the glycogen (energy) in your muscles. Because you're not taking in carbohydrates to replace the depleted glycogen your body starts to burn fat instead to create Ketone bodies (Thus the whole "Ketosis" thing) which is a fatty acid equivalent of glycogen that your body will burn as an alternate if there is no other option. You rest/do cardio on wednesday, then on thursday you put a tiny bit of carbs in your system and do one last high intensity workout to push the last little bits of glycogen out of your body. There's a whole bunch of reasons for doing this that Lyle spends 70 pages going over when he's not shilling his other books (fitness writing is a tough gig) but then after that workout on Thursday you start to take in massive amounts of carbohydrates to start refilling your body. Friday's a rest day where you keep shoving food in your mouth to refill your carbs. Lyle's viewpoint on all this is since you have no glycogen left in your muscles your body will take all of this energy and instead of turning it into fat for storage it will immediately use it to refill depleted stores of glycogen. Saturday is the big day where you blow your carbohydrate load by doing a really hard workout and start to cut back your carbs again. Sunday you have a moderate carb/calorie diet to give your muscles something to use to rebuild with and then Monday you start the whole thing over again from the top. Repeat until desired results/sweet death are achieved. The whole dog thing is because like Martin Berkhan (the guy behind leangains and a big proponent of intermittent fasting) Lyle McDonald is probably a little crazy. So expect lots of low hanging fruit dog jokes. Also I read your log and I'm really excited for you! Just keep putting in the work and be a sponge for all of the information on these forums and other recommended places of information. A lot of folks deal with various issues (your arthritis, my shoulder cancer/surgery) but you'll do great as long as you don't make excuses and put in the time. Also I find it really motivating to follow/read logs of people similar to yourself. I know boxorocks just motivated the hell out of me by going from fatter than me to hot in the amount of time I spent writing excuses in my last log. You might like reading through Uziel or Vainglory's logs. It's nice to borrow wisdom from people who've already been where you've been but you'll still get to spend a lot of great time learning about yourself and learning from your mistakes! Mad Wack fucked around with this message at Nov 20, 2012 around 13:54 |
| # ? Nov 20, 2012 13:48 |
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Avenging_Mikon posted:I have no idea what 3/4... *double checks* 9/10 of what you're talking about means, but I like your enthusiasm and attitude, so I'm gonna read in hopes it rubs off on me. Same here, but you seem to really know what's going on and that's all that matters! I can't imagine not getting burnt out on this, personally, though. But drat, I hope you keep it up! You mentioned starting to run. Are you good at running already? I feel like I'm the only person in TFLC who is really really lovely at it.
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| # ? Nov 20, 2012 14:58 |
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Susical posted:Same here, but you seem to really know what's going on and that's all that matters! I can't imagine not getting burnt out on this, personally, though. But drat, I hope you keep it up! I am terrible at running! It's strange because in my Fit younger days I ran all the time - I started out with C25K and got to the point where I could do a 5k without an issue. Now I can do about 2 miles and then I die. On this diet... I probably can't run during the week (at least not well). I'm sure this will be like RFL for me where it was extremely difficult to keep with. That's the main reason why I made it the focus of my log - sperg diets take tons of extra effort. But it's effort I'm willing to put in for now. If it becomes life destroying I'll switch it up. EDIT: I used to follow your log but you were so successful I figured you didn't need me  I'll re-follow.
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| # ? Nov 20, 2012 15:35 |
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Mad Wack posted:Another question on this as I re-read the great Lyle Tome - he lists all of his Cardio as optional but recommends 30-60 mins of it if you can bear it. What did you do? A full 60 after one of those massive carb depletion workouts? Stair stepper or incline walking for you. I jumproped but I'm used to it and jumproping is something you need to practice before you can do it when you're dead tired.
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| # ? Nov 20, 2012 15:39 |
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Fontoyn posted:Stair stepper or incline walking for you. I jumproped but I'm used to it and jumproping is something you need to practice before you can do it when you're dead tired. Awesome - I was hoping it would be something like that. How good was UD 2.0 for you?
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| # ? Nov 20, 2012 16:04 |
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Mad Wack posted:Awesome - I was hoping it would be something like that. How good was UD 2.0 for you? I only did it for 4 weeks before I had to get back to training and stuff but I lost a considerable amount of weight I guess. I didn't really get stronger at all, though.
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| # ? Nov 20, 2012 18:01 |
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Fontoyn posted:I only did it for 4 weeks before I had to get back to training and stuff but I lost a considerable amount of weight I guess. I didn't really get stronger at all, though. Yeah if anything I'm expecting to get a little weaker just from the caloric deficit. I'm hoping to reach my weight goals and then move into CBL or maybe try the "muscle gain" variant of UD 2.0.
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| # ? Nov 20, 2012 18:12 |
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Mad Wack posted:Thanks for stopping by dude, what doesn't make sense? I'm ketone-addled right now so expect everything to be a nonsensical mess until Friday evening. Like That. Ketone - addled? I think the best part of being here is how much I'm learning.
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| # ? Nov 21, 2012 00:45 |
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  WEDNESDAY - CARB DEPLETION REST DAY DAY:Resting and low-carbing today. Highlights of last night - girl leaves crying, trapped in NYC due to hurricane sandy damage, got home at 2am after adventures - ended up in the airport today flying to colorado FOR NO REASON. So last night diet wise went about the way I expected it - I had mixed greens and lightly breaded chicken, 3 glasses of red wine and 2 beers. It pushed me a bit over the edge but hours of wandering the city and talking to hustlers made me feel the Keto come back on later that night. I've been in a lovely mood today but if I cut off food here at lunch I should be good for the day - there's maybe enough room left for a small low-carb snack. I'm going to try and get some cardio in once I hit CO but I'm not sure. Also I might get to meet Humanoid Female  Tomorrow is low-carb half the day, one more depletion workout and then THE CARB LOAD 
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| # ? Nov 21, 2012 21:36 |
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Mad_Wack Tracked a Workout for 1,234 pts Today Hiking: - 2:00:00 || 11 mi fito2sa Ok more stuff coming soon but it's really hard to update your log during the holidays!
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| # ? Nov 24, 2012 02:08 |
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I didn't realize that hiking for 2 hours was part of UD 2.0  Really though, the diet is amazing as long as you don't mind its being super-rigid.
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| # ? Nov 24, 2012 02:18 |
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Zugzwang posted:I didn't realize that hiking for 2 hours was part of UD 2.0 It's not even entered correctly into Fitocracy - basically once I got to Boulder, CO I couldn't tear away from the group to go work out and we spent the whole stay hiking Flagstaff Mountain. Then there was the 17 hour drive back to NJ. Workout/diet update coming in about ~3 hours. So far though I definitely like the diet because I get a fatlord day.
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| # ? Nov 26, 2012 20:27 |
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How the gently caress did you hike >5mph for 2 hours in a mountain in Colorado?
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| # ? Nov 26, 2012 21:12 |
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Awww, dang it I totally would have met up w/ you all if I'd been in town! Stupid holidays.
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| # ? Nov 26, 2012 21:17 |
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Long post music!Marshmallow Mayhem posted:How the gently caress did you hike >5mph for 2 hours in a mountain in Colorado? I was on a Segway! Nah - I entered it incorrectly but the mileage is correct, the time is totally wrong. That was from sunrise to early evening with headlamps and whatnot. I didn't bother to go back and fix it because I don't really care about my Fitocracy stuff Norse Code posted:Awww, dang it I totally would have met up w/ you all if I'd been in town! Stupid holidays. That would have been awesome! I was really hoping to meet HF because she is like a TFLC celebrity for me but it just wasn't meant to be. Some pics - waiting for many more from the other camera on the trip:    I'm on the left in this pic - awesome trip, I love nature!  I'm all carb-bloated from the carb load and then I didn't even get to do the big workout - back into depletion though. I don't think any of the gyms were open for thanksgiving so the hike was the best I could do.  Lighter on protein then I'd like - the candy bar was from my birthday  As for the food over the Holiday, since it's legal in CO right now I had my very first  and honestly tons of it. I had an awesome time but it's safe to say my "carb load" was literally everything in sight and none of it was tracked. Don't expect to see too much more of this untracked food because otherwise what's the point of the log/diet?MONDAY - CARB DEPLETION DAYMad_Wack Tracked a Workout for 1,920 pts Today Leg Press: - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps Seated Leg Curl: - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps Barbell Bench Press: - 105 lb x 15 reps - 105 lb x 9 reps - 105 lb x 4 reps - 105 lb x 15 reps - 105 lb x 6 reps - 105 lb x 3 reps - 105 lb x 9 reps - 105 lb x 5 reps - 105 lb x 4 reps One-Arm Dumbbell Row: - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps - 30 lb x 15 reps Dumbbell Side Lateral Raise: - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps Standing Dumbbell Calf Raise: - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps - 50 lb x 15 reps EZ-Bar Curl: - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps Triceps Pushdown: - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps fito2sa So I wasn't making the bench press work - I thought I had form down from those so you think you can videos, but I probably need to revisit it. I was fighting waves of nausea after the second circuit and I started to shake a little, but no flashes of light/tunnel vision/yawning because I made sure to keep breathing deeply the whole time. I bounced back in the middle of the third circuit and didn't really have any issues other then the nausea after that. I almost peed myself during the calf raises  when I would squeeze at the top so I'm not sure I'm actually squeezing my calves. I'm going to keep these weights where they're at because dog science dictates 60% of 1RM, hoping I will get used to these as I continue. Also with the shaking thing, is that just my CNS completely making GBS threads the bed? What can I do to help that? I sleep about 9 hours a night and take melatonin/wear an eyemask/run a white noise generator. Just looking for more ways to adapt.
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| # ? Nov 27, 2012 01:48 |
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Dunno about the shaking bit; that could just be fatigue. Is there any reason you're using free weights and not machines? Lyle himself says in the book that it's probably best to use machines here, since all you're really doing is going for the muscle contraction, and with machines, you don't have to worry much about safety issues associated with form breakdown.
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| # ? Nov 27, 2012 01:58 |
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Zugzwang posted:Dunno about the shaking bit; that could just be fatigue. Is there any reason you're using free weights and not machines? Lyle himself says in the book that it's probably best to use machines here, since all you're really doing is going for the muscle contraction, and with machines, you don't have to worry much about safety issues associated with form breakdown. Yeah - my gym has a cable machine and leg extension/leg curl machine and that's it. The rest is freeweights. I could probably look for cable alternatives to some of these exercises but I literally just lifted his samples for each day and have been doing those. Any suggestions?
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| # ? Nov 27, 2012 02:07 |
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I think you'll be okay with dumbbells. Especially if you can do dumbbell bench. You won't get pinned under the bar that way.
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| # ? Nov 27, 2012 02:08 |
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Zugzwang posted:I think you'll be okay with dumbbells. Especially if you can do dumbbell bench. You won't get pinned under the bar that way. I did DB Bench Presses a long time ago so I remember how those go - what about weight selection? Just 105/2 or are there other things I should take into account?
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| # ? Nov 27, 2012 02:12 |
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Since stabilizers are more of a factor with dumbbells than barbells, you usually can't do half as much per arm on the compound lifts with dbells. Maybe 80-85% - so you might try 40-45 pounds for each arm. Remember that the goal of depletion workouts is to do lots 45-60 second sets and feel a nasty burn; the weight you move in order to accomplish that isn't that important.
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| # ? Nov 27, 2012 02:17 |
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 Turns out I can drink black coffee now and not cry about it - also remembered my strategic tuna reserve.  Swinging back down from the Thanksgiving madness. TUESDAY - CARB DEPLETION DAY PART 2Mad_Wack Tracked a Workout for 1,580 pts Today Leg Press: - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps - 218 lb x 15 reps Seated Leg Curl: - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps - 70 lb x 15 reps Incline Dumbbell Bench Press: - 30 lb x 15 reps - 30 lb x 7 reps - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps - had to drop down Wide-Grip Lat Pulldown: - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps Dumbbell Side Lateral Raise: - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps Calf Press On The Leg Press Machine: - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps - 78 lb x 15 reps EZ-Bar Curl: - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps - 31.5 lb x 15 reps Triceps Pushdown: - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps - 35 lb x 15 reps fito2sa Overall this workout went great - no issues with death, etc I just had the usual nausea but that's to be expected. I like working out before work because it forces me to make sure I'm moving through things as quickly as possible so I'm not late and there's usually nobody in the gym at 5am. I think my gym owner is a closet goon or something because he was chatting with me about the program I'm doing and somewhere in there he casually dropped a reference to MUDs. It's sort of weird thinking of this swole rear end dude squinting at a terminal. I'm having full body DOMs this evening with a special focus on my butt. It feels great, I've just been lying in bed moaning. Off to Boston tomorrow for a three-day conference, going to try to do some cardio in the morning on my ~rest day~ as Fontoyn suggested. This should be a good test of "can I go to a business thing and not eat/drink like a fatlord" Also, I moved all my OKC dates to Friday/Saturday/Sunday so I can eat like a normal person and not reveal my horrible sperginess. Also I basically never check the main YLLS forum listing but there's a great stickied thread there now from GWS and awesome human being Dino. is making swolefood tastier - looking forward to trying some of these recipes. Zugzwang posted:Since stabilizers are more of a factor with dumbbells than barbells, you usually can't do half as much per arm on the compound lifts with dbells. Maybe 80-85% - so you might try 40-45 pounds for each arm. Remember that the goal of depletion workouts is to do lots 45-60 second sets and feel a nasty burn; the weight you move in order to accomplish that isn't that important. Thanks for these - easier to complete without issues, though as you can see in the log I was still "dialing-in" the right weight for these.
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| # ? Nov 28, 2012 01:06 |
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  Mad_Wack Tracked a Workout for 125 pts Today Running (treadmill): - 0:30:00 || 1.7 mi || 3.5 mph || 135 BPM || 2 % - light cardio on my rest day fito2sa In Boston for work trying to be good
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| # ? Nov 28, 2012 23:08 |
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Greetings from the Revere Hotel in Boston! Here's where I'm at for today pre-carb load, the pie piece was 30 mins pre-workout as suggested by the dogfather. No weight image because there are no scales here.  This is pre-carb load so "dinner" is not in here because it hasn't happened yet. So I was all excited and ready for my FINAL PRE-CARB LOAD depletion workout and came into the gym looking to do something like this:  Of course this being a hotel - here was the "gym" I was presented with (out of picture, a huge 86 degree pool)   So I did my best to do dumbbell variations of everything with 50lbs max on the rack, also the 50lb dumbbell was wobbly and it felt like the weight was going to fall off at any moment, plus the benches were covered in rust. I was actually the last person to work out there as workers showed up while I was doing skullcrushers to take it all away and turn it into a pool permanently. THURSDAY - CARB DEPLETION WORKOUT PT 3Mad_Wack Tracked a Workout for 814 pts Today Goblet Squat (dumbbell): - 50 lb x 12 reps - 50 lb x 12 reps Stiff-Legged Barbell Deadlift: - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps Hammer Dumbbell Curl: - 20 lb x 12 reps - 20 lb x 12 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 20 lb x 12 reps - 20 lb x 12 reps Dumbbell Split Squat: - 30 lb x 12 reps - 30 lb x 12 reps Standing Dumbbell Calf Raise: - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps Dumbbell Bench Press: - 30 lb x 12 reps - 30 lb x 12 reps One-Arm Dumbbell Row: - 30 lb x 12 reps - 30 lb x 12 reps Incline Dumbbell Bench Press: - 30 lb x 12 reps - 30 lb x 12 reps Chin-Up: - 1 reps - Nowhere to do these - just imagined myself doing them lmao hotel gyms. Side Lateral Raise: - 5 lb x 12 reps - 5 lb x 12 reps - 5 lb x 12 reps fito2sa Now that's all over - time to get in 1,200g of carbs and ~266g of protein over the next 30 hours! If I'm doing this right fat should be 50-100g total for the whole period (I will probably screw this up this first time esp. while traveling) and my next "power" workout is Saturday. Friday is a "Full Rest" day with no optional cardio so expect a diet post and some e/n. I also fly back Friday at 3pm so once I hit NJ again I might have a little more control over my menu.
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| # ? Nov 29, 2012 21:01 |
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Captain's log, supplemental: My rear end hurts.
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| # ? Nov 29, 2012 21:25 |
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Carb buttloading?
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| # ? Nov 29, 2012 21:30 |
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Mad Wack posted:Greetings from the Revere Hotel in Boston! Wow how did you manage to work out on the ceiling, you spiderman or something??
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| # ? Nov 29, 2012 21:32 |
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Zugzwang posted:Carb buttloading? You know what helps? Hersey's Chocolate Syrup. Marshmallow Mayhem posted:Wow how did you manage to work out on the ceiling, you spiderman or something?? The Revere is part of a new breed of hotels that defy your social mores of "gym" and "gravity". (Also their WiFi is terrible!)
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| # ? Nov 29, 2012 22:15 |
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| # ? May 19, 2013 15:29 |
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Carb Load for Thursday Night Urrrrgh - *hrk* I have never walked away from a cheeseburger before, but this was the night. Everything in the "dinner" section is my carbs post-workout. Total carbs: 411 (789 to go before Friday night) Total protein: 102 (164 to go before Friday night) Three things I'm screwing up here already: 1. Too much fat 2. Too much alchohol 3. Too much caffeine Going to try and counteract this tomorrow by focusing on low fat starches and a lil sugar (bagels and froyo) with lots of water and no coffee. EDIT: Also I'm noticing whoever put the CPK Key Lime Pie into MyFitnessPal was clearly delusional with 0 grams fat - it's 42 grams of fat. Mad Wack fucked around with this message at Dec 1, 2012 around 05:57 |
| # ? Nov 30, 2012 00:52 |
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