dvsness, dedication and desire

I’m taking a break from my macros until this mini cut is over.  I don’t wanna’ scare you guys.    Foods eaten were tilapia, chicken breast, spinach, almonds, peanut butter and Prolab Protein Component.  PWO was Prolab Glutamine, Isolate and WMS.  This will not change until Sunday. 

The reverse hack squats were demontrated on the Charles Glass video on the bb.com mainpage.  Since I’m so short, I had to lift the sled first and then get my feet into position, which was somewhat of a pain in the ass, but no more so than the movement was!  I really felt this one.  I don’t know any of the sled weights, so the amount of weight lifted is sometimes a mystery.  I warmed up using the hack sled alone, and it certsainly didn’t feel light.

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Rev Hack Squat
sled+20×10, 30×10, 50×8

SLDL
95×10, 95×10, 95×10

Leg Press - High Wide Stance
sled+180×10, 180×10, 180×12

Seated Curl
30×15, 50×12, 70×10

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Kneeling Cable Crunch
30×15, 40×12, 40×15

Nautilus Abdominal Machine
60×10, 60×10, 60×10

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20 Minutes Stepmill

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I also walked 30 minutes round trip, as usual. 

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I’m getting back into a more positive attitude.  My last prep was longer and more difficult.  I can do this for another week.   

Meal 1 - POST CARDIO

• Prolab Glutamine 
• egg whites 
• homemade sauce
• multi

Meal 2  

• chicken breast  

Meal 3

• chicken breast
• broccoli    

Meal 4

• chicken breast   
• broccoli 

Meal 5

• tilapia 

Meal 6 

• Prolab Protein Component - Cinnamon
• almonds 
• multi 
• Prolab REM

cal - 1171 pro - 191 car - 36 fat - 30 fib - 18

I had a very long and informative day.  I pounded the pavement of NYC scouting locations for demos and ended up spending 2 hours at one of my favorite supp shops discussing compounds and methods.  Time flies when you’re wrapped up in fascinating conversation.  If you are ever in the city, swing by Eva’s on 8th St.  You won’t regret it - and the food there is damn good, too!

AM fasted cardio sucks even more than regular cardio.  Thank goodness for stimulants.  I walked 1o minutes to the gym (brisker pace than usual), did 20 minutes on Precor and walked 15 minutes home.  I can’t wait until I can carb up and get back on my bulking plan!  I thought I was done with this shit!

So yes, just when bulking was getting fun, I’m cutting until the 8th.  I have a small photo shoot and have to interrupt my current plans if I want to look like anything resembling lean on camera.  Of course, the timing blows even worse than I’d imagined, since I got my winnings from the Intelligent Design Magazine contest today - yup, boxes of yummy bars that I can’t have.  I did sneak one in today as my final treat before some hard cutting.  It was delicious and kind of nougat-like in texture.

Since I had prepped a lot of today’s food before getting the shoot date, it was basically a low carb/fat day.  From this point forward, my only carbs will be from WMS in small amounts, and only PWO on lifting days.  My only fats will be pre bed from PB or almonds.  Yes, this is harsh, and I don’t recommend it to anyone else, but it’s only a week and I know how I need to approach undoing 2 weeks of bulking.  But anyway, here’s today’s somewhat normal numbers: 

Meal 1

• oats 
• Prolab Isolate - Chocolate
• peanut butter    
• multi

Meal 2  

• chicken breast  

Meal 3

• chicken breast
• homemade sauce    

Meal 4

• Prolab Pure Whey - PB   
• sweet potato 

Meal 5 - POST-WORKOUT

• Prolab Isolate - Vanilla 
• Prolab Creatine 
• WMS     

Meal 6 

• Sustain bar - PB 
• skim milk 
• multi 
• Prolab Glutamine

cal - 1386 pro - 154 car - 137 fat - 24 fib - 14

I felt pretty strong today despite dropping my cals in half (more on that later) and I had a ton of energy from the addition of some EC.  Yes, I’m cutting again, but it’ll be short lived so it won’t interfere with my long term goals too much, hopefully.

This workout was inspired by Gina Aliotti.

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DB Row
40×10+10, 45×8+8, 45×8+8

Single Arm High Row
45×12+12, 55×10+10, 60×8+8

Close Grip PullDown
80×10, 90×8, 90×8

Hyper w/Plate
25×12, 25×12, 25×12

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EZ Bar Curl
45×10, 20×8

DB Spider Curl
15×10+10, 15×10+10

Single Arm Cable Cross Curl
15×12+12, 25×8+8

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Crunch on Lat Machine
50×12, 50×12, 50×12

Feet Elevated Holding DB Crunch
10×15, 10×15, 10×15

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20 Minutes StepMill

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I only did two sets per bicep movement because they, as well as my forearms, were pretty well pumped and fried.  I actually was holding my arms above my head between sets to get some of the blood out of them.  The engorgement was so sick I could barely touch my own shoulder.

I am a bottomless pit.  I am beginning to loathe these kids in the nutrition section complaining about lack of appetite; I’m always hungry.  I think I may have a parasite.   

Meal 1

• oats 
• Prolab Isolate - Chocolate
• raisins   
• multi

Meal 2  

• Prolab Lean Mass Complex - Vanilla  

Meal 3

• chicken breast
• string beans  
• honey almonds

Meal 4

• chicken breast   
• sweet potato 

Meal 5 - POST-WORKOUT

• Prolab Isolate - Vanilla 
• Prolab Creatine 
• WMS     

Meal 6 

• skim milk
• egg whites
• peanut butter  
• multi 
• Prolab Glutamine

cal - 2333 pro - 217 car - 240 fat - 61 fib - 28

Splitting up my leg training will be a good thing; there’s no way I could’ve trained hams after this workout!  It was another Art Atwood inspired day.  It was rough, especially since it was my first day of training quads in quite some time.

My DOMS seem to be kicking in at about the 36 hour mark.  I awoke with very sore pecs and some tricep tenderness.  I am adding BCAA’s and Glutamine back into my supplementation.

I am not listing my warmup sets, nor am I accounting for the sled weight on the press and squat machines as they are unknown - weight listed is plates only. 

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Leg Ext
50×12, 70×12, 90×12, 110×10, 130×8, 150×6

Leg Press
 (low, less than shoulder width stance)
90×12, 180×12, 270×10, 360×6, 270×10, 180×12

Single Leg Press
90×8+8, 90×8+8

Power/Front Squat Machine
(feet together)
70×12, 90×12, 110×10

Full Range Calve Raises
BWx30

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20 Minutes Precor

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I walkedto/from the gym, 15 minutes each way.  No rain this time, but I don’t think tonight I will be so lucky.  It’s pouring!!

I’m trying to push up my cals a bit more now.  Honestly, I think I need to raise my bodyfat a bit because i haven’t gotten TOM in a long time and I’ve been waking up with headaches.  If this doesn’t change by the end of the week, I may incorporate some dirty eating this weekend in hopes of getting my hormones in order. 

Meal 1

• oats 
• Prolab Isolate - Vanilla
• raisins   
• multi

Meal 2  

• Prolab Lean Mass Complex - Cinnamon  

Meal 3

• chicken breast
• string beans
• homemade sauce 
• dark chocolate covered almonds

Meal 4

• chicken breast 
• string beans 
• sweet potato 

Meal 5 - POST-WORKOUT

• Prolab Isolate - Strawberry 
• Prolab Creatine 
• WMS     

Meal 6 

• skim milk
• Prolab Isolate - Chocolate 
• almonds  
• multi 

cal - 1980 pro - 205 car - 202 fat - 41 fib - 27