My Jettisoned Ponderings

I’d definitely call the first week on the new diet and training a success. Had a carb-up dinner last night with a large bowl of Pho with rare steak and well-done brisket along with a lychee boba smoothie for a sweet kick. I’ve done the math on the Pho before and the large portions typically have roughly 24g of protein and 78g carbs. I avoid the fatty cuts of meat, so I really don’t worry about the few grams I may get from the beef. The smoothie with boba probably contributed another 80g or so of carbs. After dinner we went to see Eagle Eye and I had half the small popcorn I got for free with my rewards card. So I got plenty of carbs in and surprisingly this morning I didn’t weigh any heavier and did not feel any sort of bloat or extra water retention. I’m very pleased with that.

I’m making one minor change to the diet this week based on a post I read from Dave Palumbo where somehow the portion for almonds with the 3rd meal of the day got mixed up. The post I’d been going on said to eat 1/2c, which I noticed seemed a pretty high amount of fat compared to other meals. Seems it should more specifically be 1.5oz, which is closer to being between 1/4c and 3/8c. So I portioned out based on weight this week instead of a measuring cup and that’ll bring my fats down about 13g, which brings the total calories also down to 2683 instead of 2840. I should note this is also for roasted unsalted almonds. Anyhow… I think the slight drop in calories will be a good thing to keep the results on track. Now comes the time to see if my body stays the course or starts to resist the changes I’m trying to bring about.

Dunno what brought it on, but I’ve had a headache from overly tight traps and levators since this morning. Odd that it didn’t hurt at all when I got up and took progress pics, but none the less it sucks. I was gonna go do back/chest this afternoon but I need to let this simmer down first. Hot soak and self-massage has helped a little bit, but I think I’m gonna have to spend some quality time with the ice pack tonight at this point.

First, thank you to everyone that sent me comments and PMs about my blog yesterday. Things today are a little better. GJ and I talked for a good length last night and while the issues aren’t resolved, steps are certainly being taken in the right direction. My thoughts had been along the same lines as most people’s in that she’s burned out. Typically around this time of year she goes through this phase, so I should’ve taken it as no surprise. My hopes were that fitness would be one of the top priorities amongst all the things she’s taking on at the time, but that’s not the case. Its similar to what I had to do a few years ago when I’d been bulldozing through multiple jobs, was looking at my 4th college in 3 years, etc. and just had to take time to slow down and figure out what I missed most. Ironically for me, fitness wasn’t even in the picture at that time but it didn’t take long for it to become the biggest driver and source of motivation for me. GJ’s at the point where she needs to figure out where her priorities are and decide what’s most important to her. Its very difficult to have emotional autonomy in situations like this, but I can’t care more about how important fitness is to her than she considers it to be herself. So, for now until whenever she reaches the point where she has her answers we’re both on our own with respect to fitness. We’re both making our own meals, getting groceries, doing whatever workout regiments we see fit, etc. Am I happy about that? Not at all, but its what needs to happen. That doesn’t mean I won’t help out when asked. Rather, it’ll make her come up with a routine that works for her, which I’ve been trying to get her to do for a long time. Today’s workout was lonely and sucked. I wasn’t excited that I increased my weights on all but one of my exercises. I finished the weights and was still frustrated trying to walk it off on the treadmill. At least the gal at the front desk was nice and on my way out while making a couple inquiries about job openings we ended up talking about for a good while about various topics which helped to get my mind off things. I just need to remember to keep my head up and focus on the goals I still have and that there are still other people out there I can motivate. We’re only as strong as the challenges we can overcome.

The diet’s in full swing now and while the first 2 days were a bit rough while tapering down the carbs, today has been great. My energy is definitely higher and the portions are holding me over adequately. Hands down, this is the cleanest diet that I’ve taken on and I believe it will get me the results I want. I know its mostly water weight, but I’m already down 6lbs since Monday. Thermogenesis is up and I like the ThyrX to keep my metabolism going without any stimulants.

With regards to training, my strength is down a little bit as expected, but not drastic. Usually just grabbing the next lighter pair of dumbells or raise the weight pin one higher than normal. The Density Training is working beautifully. I’ve actually been able to increase my weights on a couple exercises and still keep the rest times the same. Its the beauty of Density Training. It should contribute well to developing more vascularity and capilary density. One change that needs to be made is splitting lifting and cardio. So rather than finishing workouts with cardio, I’m going to stick with lifting in the AM and then just walking over to my complex’s fitness center for some PM cardio after dinner. I think this will also help keep my metabolism higher overall rather than completely draining me all at once and crashing later in the day, or being in such a thermal rush that its hard to sleep.

The excitement is definitely high and I wish I weren’t so dang impatient! PulgasStrongman suggested I submit for Transformation Of The Week. I think I just might do that, but I’m going to hold out until the end of the year when I’m more defined. Plus, that will put me closer to my 3 year Workout Anniversary (02/09)!

Things will be a bit different for Oct being on a keto diet. The workouts are essentially the same as what I’d been refining toward the tail end of last month as a lighter contrast to the more intense weeks prior. Since the carbs are low, I need to get the resistance portion done quicker than usual. I posted one of the workout days a little while back, but I hadn’t finalized the whole split yet. So on that note, here’s the completed plan now that a couple dry runs have been done.

Note: Every exercise is done with a 1-0-1-0 tempo for 4×12. Rest period are 30 seconds.
Day 1
Arnold DB Presses
Prone Incline EZ Bar Curls
EZ Bar French Curls
Seated Incline DB Curls
Reverse Pec Deck Rear Delt
Tricep Dip Machine
Rope Cable Curls (Elbows Out/X-Body)
Reverse W-Bar Tricep Pushdown
Cardio - 30 minutes

Day 2
Cardio Leg-Warmup
Leg Press (Neutral Stance)
Prone Leg Curls
Seated Leg Extensions
Standing Calf Raises
Abductor
Adductor
Cardio - 30 minutes

Day 3
DB Flat Bench
Prone Incline DB Rows
Incline DB Fly
Reverse Pec Deck Fly
Decline Hammer Bench Press
Lat Pulldowns
Cardio - 30 minutes

For supplements I’m not doing anything pre-workout for two main reasons. First, being low carb I’m not going to get massive pumps anyhow. Secondly, I don’t want to put any unnecessary stress on my body from any stimulants. The only time I’ll get any is when I’m having a really rough time starting my day and have a small cup of coffee on a rare occasion. I picked up some of Max Muscle’s ThyrX also since diets like this can cause thyroid function to drop to try and hold onto fat. Its a good blend and still stimulant free. So, no drastic changes on the supp side of things. All together though I think I’ll see some pretty significant results between now and November.

Put up a couple new progress pics to day for the end of C4 and start of C5. Looking back at some previous shots I realize how much I’ve really grown this year. Its not even just developmentally, but also that "mind-muscle connection" that you always hear about. I really didn’t think much about posing until I was watching it more at GJ’s show a while back and thought that if I do decide to do any novice shows next year I may as well start getting those down more. I look back at my old progress shots and realize that probably hands down the weakest of all poses I have is the rear lat spread, which of course is arguably one of the most important. I think my first problem with my old shots was that I flat out didn’t have the developed width I needed to pull the pose off well. The shots speak for themselves that I believe that dilemma is starting to be taken care of. I’ve started trying the front lat spread also as a result, but it still needs some work. Its just one extra detail to be enthused about in coming months. For comparison, here’s a shot from May 6th and one from today:

This is a rough draft of the goals I have in mind for C5 (http://forum.bodybuilding.com/showthread.php?t=110800491) for myself and GeminiJedi. Recently when talking with her I made the observation that she really doesn’t have any set goals at the moment and hasn’t since she competed in her show a few months ago. When we first started training I asked what she wanted to do for workouts and she said, “I’ll just do whatever you do” and it worked marvelously! (Again validating that women need to spend more time with the weights and not hours on end on the elyptical!) So I sat down this morning and hammered out a plan (not unlike our government at the moment…) for the next few months. Nothing here is finalized, but I think its pretty darn close. GJ already left for class, so I’m anxious to hear her thoughts on it. Typically, she and I are the same in that we don’t object as long as there is good reasoning. Hopefully I’ve covered that! ^_^

OCTOBER
-Overview: The goal for October will be to lean out as much as possible while preserving existing muscle mass. Emphasis will be on developing the maturity of existing muscle through increased blood flow and pump to develop more striations and vascularity. The reduction in bodyfat will yield a higher BMR to better utilize higher calorie diets in the coming two months. Additionally, it will provide a better foundation to build future diets upon in order to ensure that gains made are quality lean mass and not fat from a calorie surplus.
-Diet: In order to reduce bodyfat as quickly as possible, the diet will be ketogenic. Goals per pound of bodyweight will be 1-1.5g for protein, around 0.5g for fat, and only trace carbs (Max 10% total calories). One “carb-up” meal will be included each week for the last or second to last meal of the same day each week. (This is all based on Dave Palumbo’s keto diet. Some of you may recognize him from Muscular Development and he’s also now working with Toney Freeman as he’s no longer in contract with VPX)
-Training: Because of the low number of carbs in the diet, Density training will be utilized (Rest times of no more than 30 seconds). This will allow for the resistance training portion of workouts to be completed in shorter time frames (Goal of no more than 30-45 minutes). Resistance training will be followed by low intensity cardio for no less than 20 minutes per session (Goal 30 minutes). Workouts will be split into 3 consecutive training days followed by 1 rest day. This will allow for better rotation of training days and prevent the carb-up meal from always following training of the same body part.

NOVEMBER
-Overview: The goal for November will be a clean bulk for Adam as he will be doing a sponsored log for EST, so results are variable as the product is new with no specific expectations of what results to see from the product tested. Courtney’s goal will be maintenance of her current physique and condition her body to be accustomed to the leaner composition.
-Diet: Adam’s diet will be slightly hyper-caloric for purposes of the bulk consisting of a macro split of approximately 30/40/30 (Subject to change). Courtney will begin gradually adding carbs back into her diet at approximately 25g/day each week and gradually reducing fats while maintaining high protein. This will allow for observance of any changes in lipolysis (based on trend from October) to find the correct balance of macros to maintain her physique. Goal end macros will be roughly 50/25/25.
-Training: Total rep volume for both Adam and Courtney will be the same, however Adam will be alternating weeks of training with week A being emphasis on incurring micro-trauma to muscle tissue and week B allowing for some growth and recovery by going to density training, but with slightly longer rest times (45-60 seconds) and heavier weights. Cardio will be minimal due to bulking efforts. Courtney will be sticking to entirely density training pacing, but changing exercises every other week. Because of the intensity of the workouts, only 3 lifting days per week will be utilized and cardio will be optional on the remaining days depending on needs at the time.

DECEMBER
-Overview: Depending upon the duration of the sponsored EST log, continuation of the November program may spill over into the first part of December. By this time routine should be fairly set and the body adapting to its new composition. Goals will be to further maintain this and refine the physique further to bring the best possible package to Vegas for New Year’s!
-Diet: Carbs and fats will be kept low to moderate to maintain low bodyfat and protein intake will remain high. No significant additional mass will be sought after at this point, only maintenance and possible loss of fat.
-Training: With the carbs remaining in the diet, training will be mostly super-sets with the goal of keeping the heart rate up during resistance training. Cardio will be reserved for an as needed basis as resistance training will mostly likely already be at 60 minute sessions. Training will again be 3 consecutive days followed by 1 rest day.

Because my other workout is so intense (works best for people with a high pain threshold and mental drive to push past their perceived limits) it warrants something a bit lighter the next week. For that, I’ve put together a few days of density training, meaning more work in less time. The goal is straight sets and progress is measured by being able to do more weight without increasing rest time, or the same weights with shorter rests. I trained this way for the majority of my first year lifting and had great results with it. Not sure why I ever quit… Anyhow… I have to say that the pump I had last night was massive and my arms were fuller than they’ve been in months. I feel that’s to be attributed to the 30 second max rest times. Time between exercises was just enough for GJ to do hers and then get the next machines setup. Its just enough time to clear some of the fatigue toxins, but still force some pooled blood into the area. The muscles felt worked, but not torn up. Another detail is that if at all possible, straight sets should be done or possibly drop the weight on the last sets. It should not be a progressive load.

Arnold DB Presses    1-0-1-0    4×12
Prone Incline EZ Bar Curls    1-0-1-0    4×12
EZ Bar French Curls    1-0-1-0    4×12
Seated Incline DB Curls    1-0-1-0    4×12
Tricep Dip Machine    1-0-1-0    4×12
Rope Cable Curls (Elbows Out/X-Body)    1-0-1-0    4×12
Reverse W-Bar Tricep Pushdown    1-0-1-0    4×12

Rest and light cardio today, then legs on Weds.

Overtraining. Its something that’s hard for me to do, and I don’t like to admit that I did it when it happens. However, I think it has a lot to contribute to why I’ve been to shot this week. Its not just the volume of the workouts, but the fact that I’ve pushed much harder each lifting day. Add in the stress of calves on the less intense days and it ran me out after 2 weeks. The results were great, and I believe I’m on the right track. I just need to allot more time for adequate recovery. With that, he’s the final draft of the workout:

Monday    Tempo    Sets/Reps
Eccentric Machine Flat Head Curls    1-0-X-0    3×8
Eccentric 1 Arm Reverse Tricep Pshdwn    1-0-X-0    3×8
Constant Tension Lateral Raises    1-0-1-X    3×10
Constant Tension Hammer Curls    1-0-1-X    3×8
Tempo V-Bar Tricep Pushdown    6-2-3-1    3×8
Triple Drop Set: Reverse Cable Curls    1-1-1-0    10/10/Fail
Triple Drop Set: V-Bar Tricep Pushdowns    1-1-1-0    10/10/Fail

Tues - Cardio

Wednesday    Tempo    Sets/Reps
Raised Heel V Stance Smith Squats    2-0-2-0    3×10
Romanian Deadlift Partials    2-0-2-0    3×10
Seated Single Leg Extensions    1-1-1-0    3×15
Seated Single Leg Curls    1-1-1-0    3×15
Leg Press Calf Raises - (Goal 20+, 50 Max)    1-1-1-1    3×15-Fail
Leg Press Calf Raises - (Backdown Set)    3-2-3-2    1xFail
Eccentric Single Leg Press    X-0-1-0    3×6

Thurs - Cardio

Friday    Tempo    Sets/Reps
X-Cbl Cross Over Flyes    1-1-1-1    3×10
Hammer Single Arm Rows    1-1-1-1    3×10
Constant Tension Hammer Incline Press    1-0-1-X    3×8
Straight Arm Lat Pulldowns    3-2-3-0    3×8
Pump Sets: Parallel Grip Front Lat Pulldowns    1-0-1-0    2xFail (12+)
Hammer Const Tension Unilateral Shldr Press    1-0-1-X    3×8
Smith Shoulder Press    2-0-2-0    3×8
Smith Shoulder Power Presses (Goal 6+)    X-0-1-1    1xMAX
Flared Lat Rack Pulls    1-1-1-1    3×8

Sat/Sun - Rest

I have a tendency to make the same mistake when I start new routines. Usually the first week I go too easy/light and make refinements to sets and reps, exercises done, etc. Then the next week I have an idea where I’m at and bump up the weights for a great week… or so it would seem. The problem is that I tend to over-do sometimes it the second week and then the third week suffers. That happened tonight with legs, topped off with just being stressed the last few days. DOMS a couple days after a new program, that’s good. DOMS for five days, however is not so good. My legs have still been a little stiff up until yesterday, so I know I way over-did it last week. Tonight my lifts went down a bit and I got tired much easier. The fatigue was still there for sure. I got about half way through and was spent. Lesson learned though.

The other detail is that I’ve made a variation week for this program. Considering the intensity from all the eccentric and slow tempo work, I figure every 3rd week just doing basic sets and reps with short rest times will be a good mix up and not tax the muscles or CNS as much to allow for better recovery. Its that, or taking more rest days, but I prefer to just take a week off every couple months instead. So, next week I’ll give that a spin and see if it doesn’t allow me to bounce back the week after.

Time and patience, that’s what it all comes down to. The neverending process of trying to find that magic formula to solve the problem.