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  #11  
Unread 10-28-2018, 05:01 AM
A.D. A.D. is offline
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Quote:
Originally Posted by w1cked View Post
Envious of all these carbs
To be honest I missed my meat and veggies!

Day 6
Tension workout went well, I'm pretty sore today.

Refeed went pretty good too, 2700 calories 519 carbs, it's amazing how difficult eating that much is when it's primarily carbs. I'll finish the rest off throughout the day. I slept hard too, oh that was glorious!

I feel a little bloated, my digestive system isn't the best and female hormones are shifting so that complicates things...
I think next week I'll try primarily rice with a few treats added in, that always sets well with my stomach.

I might hit up a sushi place for lunch knock off some carbs, just not feeling sugary cereal and bagels today.

Since I work night shift I'll be pulling an all nighter to get back on schedule, lean meat and veggies for getting back on track for my deficit.

I'm really looking forward to tomorrow's workout
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  #12  
Unread 10-29-2018, 10:02 AM
A.D. A.D. is offline
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Day 7

161lbs

I definitely went overboard... I'll be using more whole carb sources next week for sure hopefully that will keep the sugar cravings at a minimum. Yesterday was rough pacing myself, I wound up using today's carbs as well as all of the remaining carbs from my refeed... whoops lol

Power

Squat 3x3
Calf raise 3x5
Flat bench 3x5
Bent Over Row 3x5
Incline bench 3x5
Pulldown or chin 2x5
Front squat 3x5
Shoulder press 3x5
DB curl 2x5
Close grip bench 2x5

Maybe some heavy deadlifts if I'm feeling up to it.
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  #13  
Unread 10-31-2018, 10:01 AM
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Day 9 Week 2
Weight-162.8 (Yikes.)
Cycle related water retention at it's peak, should flush out within a week or so.
I tried doing the depletion workout yesterday but I was useless.
I'll knock out as much as possible today and finish the rest tomorrow. That will line me up for a Saturday Tension Workout/ and Monday Power Workout again.

Depletion Workout

Landmine Hip Belt Squats 3x15 -120lb

Banded Hamstring Curls 3x15-45-50lb Band

Bench Press/Incline Bench Press 3x15- Bar

Banded Rows/Pulldowns 3x15-55-60lb

Laterals 3x15-8lb

Standing Calf Raise 3x15-165lb

Dumbell Curl 3x15-15lb

Tricep Extension 3x15-45lb

x2-4



Numbers from Power Day

Squat 3x3-225lb
Calf raise 3x5-245lb
Flat bench 3x5-105lb
Dumbbell Bent Over Row 3x5-70lb
Incline bench 3x5-65lb
Pulldown or chin 2x5 5lb assist chin
Front squat 3x5 95lb
Shoulder press 3x5 65lb
DB curl 2x5 20lb
Close grip bench 2x5 105lb
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  #14  
Unread 11-01-2018, 06:12 AM
Salvatore Salvatore is offline
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How do power workout numbers compare to your previous 1rm/3rms?
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  #15  
Unread 11-01-2018, 11:02 AM
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Quote:
Originally Posted by Salvatore View Post
How do power workout numbers compare to your previous 1rm/3rms?
Squat my previous 1RM is 245lb, I've done 225x3 before but it was pretty close to failure and only one set, I think I could've hit 3x5 if I really wanted to.

OHP I was pleased with, I hadn't done any presses in forever so I wasn't sure where that would be, last recorded 1rm was 70x3.
Bench stayed about the same, rows felt a little weak.

Day 10
Weight- 160lbs

I finished all of my quad/hamstring work yesterday so I only have upper body and calves to do today.

Incline Bench Press 3x15- Bar/65lb

Banded Rows/Pulldowns 3x15-55-60lb

Laterals 3x15-8lb

Standing Calf Raise 3x15-165lb

Dumbell Curl 3x15-15lb

Tricep Extension 3x15-45lb

x2

Work had a carry in Tuesday so that was brutal, all the leftover treats were in the break room yesterday.... luckily rational determined me was in control lol
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  #16  
Unread 11-02-2018, 12:01 AM
Salvatore Salvatore is offline
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Great to hear, carry on 👍
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  #17  
Unread 11-02-2018, 12:15 PM
A.D. A.D. is offline
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Day 11

Weight 157.4lbs

Rest Day
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  #18  
Unread 11-03-2018, 09:19 AM
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Day 12

157.8lbs (Late Luteal Phase)

Another night of little sleep, I'll tell you what I'm ready for that carb coma...3-5hrs sleep all week just isn't cutting it!

Tension Workout today, I'll have to lift a little earlier in the day since in laws are in town.

Tension Workout

Landmine Hip Belt Squats-2x15

Sitting Banded Hamstring Curl-2x15

Banded Leg Extensions-2x12

Tricep Extensions-2x12

Calf Raise-4x8

Lateral Raise-3x12

Bench-2x8

Row-2x15

Incline Bench-1x12

Chin/Lat Pull Downs-2x6


For my refeed this weekend I'm going with more whole foods and using processed sources if I need to.
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  #19  
Unread 11-04-2018, 08:27 AM
A.D. A.D. is offline
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Day 13

Forgot to weigh before I downed a gallon of water hah, weighed one more time after my tension workout yesterday though and I was down to 155.6.

Yesterday was rough, last minute social event which had me limited on appropriate carb sources. I went way higher than I would've liked on fats and protein, upwards of 200 on protein and 80 on fat...
I'll be keeping my total refeed slightly lower than it calls for due to this.
I sure hope next weekend goes better, writing this off as trial week #2...

Ready for my power workout, best part of the week!
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  #20  
Unread 11-05-2018, 10:02 AM
A.D. A.D. is offline
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Day 14
164lbs

Quite surprised to see that number... so folks this is what NOT to do obviously...
Weekend got sloppy, dinner with the in laws on both refeed days at a greasy local place, a total fat fest, I should've made better choices.
I was feeling very lean the day before the refeed, I even had a little ab vein trying to surface which had me stoked.

At this point I'm questioning whether or not this is right for me, I could do it barring any outside social obligations, this time of year it's just not feasible.

I will likely be going back to a regular cut before I pack on any fat from messing this up, I'm going to miss those depletion workouts though!

Maybe I will try again once I have a better handle on everything.
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