CKD log

[abarlament]

Well, I'm abarlament, some of you might recognize me from formerly posting on FI, and on bb.com as abar. Anyways, I'm starting (probably, anyways) on a CKD. Immediate goal is to lose 10+lbs in 4 weeks. Um, other than that, I spent all summer doing military training, before I left (in May) I was as strong as I've ever been. Now I'm trying to build back up to those levels, but the first thing is to get leaner.

I'm about 230 and 20% BF or so. I might throw up a picture, maybe not, who knows.

15 Aug
Power
Bench 230 3x5
Row 185 3x5
Squat 225 3x5

Depletion
DB Incline 40 1x15, 1x10
Lat Pulldown 100 1x15, 1x10
Leg Ext 80 1x15, 1x10
Leg Curl 65 1x15, 1x10

[Kyle]

blah.. u should go back to Oling lol

Kyle

[abarlament]

Nah, I was never really any good at that :/

[abarlament]

17 Aug

I'm going to be posting updates on Fridays and Mondays. Some of the best CKD logs I've perused have done it this way (Twin Peaks', Lyle's). Anyways, here is:

Week.........Weight..Calipers....Waist....JP-3....Biceps
Aug 17 (1f)...........19/31/15....40.5.....18.2%....15.8

Of course, this is only since Wednesday that I started. I'm going to do a 10 day ketogenic phase, then carb load to start it off, then carb load every 7th day. Anyways, my little brother left for college today and decided to take our only scale in the house with him. I'm going to try to use my calipers (knowing I'm not that good with them) and tape measure (much more practice) to track results, along with a scale.

I'm using fitday, which is a lot more helpful than I thought it would be. I used to be a pencil and notebook kind of recorder, but fitday is an excellent tool I'm going to keep using. Since Wednesday, I've averaged:

89g fat (52%)
13g cho (3%)
169g pro (44%)

Although the numbers are a bit misleading, because I didn't put my dinner on Wed into fitday, but it was chicken.

Right now, I'm going to be working on getting a scale.

[Lifting N Tx]

Despite the fact that I browse Lyle's forum with reasonable frequency, I consider myself pretty ignorant of the details of things like CKD diets. One thing that I do recall about dieting in general is that protein intake is even more critical with a caloric deficit.

That said, 169gms protein isn't real low, but it is less than 1gm/lb of LBM. Do you have any concern that this amount is less than optimal?

[abarlament]

Despite the fact that I browse Lyle's forum with reasonable frequency, I consider myself pretty ignorant of the details of things like CKD diets. One thing that I do recall about dieting in general is that protein intake is even more critical with a caloric deficit.

Basically, yea. Protein requirements go up as calories go down. The opposite is also true, as calories go up, protein requirements go down.


That said, 169gms protein isn't real low, but it is less than 1gm/lb of LBM. Do you have any concern that this amount is less than optimal?

Like I said, 169g isn't my mode of intake. I get around 190-230g a day, and 2000 +/- 200 calories a day. 169g was the average calculation fitday gave me, because I didn't input all my food on one day.

Hey thanks for stopping in.

[Lifting N Tx]

Thanks, guess I didn't read your next to last sentence very carefully, it was there. Getting 190-230 gms sounds a little more conventional.

Your upper body lifts look close to mine, lower body a bit ahead. I'd guess that we're close to the same size, and I was at 230 about 6 months ago. I'm at 204 as of this morning. Just used ~500 calories below maintenance with protein usually 220 or above, nothing very sophisticated in terms of dieting. I probably should consider a better method for the rest of the way, because I still have probably 10-15lbs to go.

If your immediate goal is 10+ lbs in 4 weeks, do you have a long-term goal in mind in terms of body fat?

[abarlament]

Yea, I do. I am going to evaluate where I'm at on Sept 11, by which time I hope to be around 215-220 and about 14-16% or so. Then I'll decide if I want to do another cycle of CKD for 4 or 6 weeks, in which I'd try to go from 215 @ 15% to 205 @ 10%. That would be the leanest I've ever been. I might set less ambitious goals as I move along, however. Everything really changes when college begins again.

[abarlament]

Your upper body lifts look close to mine, lower body a bit ahead. I'd guess that we're close to the same size, and I was at 230 about 6 months ago. I'm at 204 as of this morning.

Yea. I'm looking forward to getting back up to where I was. It seems every year I have one of these long breaks over the summer, I can get back to where I was quicker. I have my PR log book (notepad file :) ) here, my most recent bests that I'm going to try to get back to are the 340x3 squat (May), 290x3 bench (May), a high-ish deadlift (my previous best deadlift for reps was 415x5 in '06), 230x3 row (May), and a decent weighted chin.

I don't know how feasible those are while I'm trying to lose fat, but we'll see.



Just used ~500 calories below maintenance with protein usually 220 or above, nothing very sophisticated in terms of dieting. I probably should consider a better method for the rest of the way, because I still have probably 10-15lbs to go.


I hear ya. I like to stick with simple approaches too. CKD is one of my favorite diets. Controls hunger like no other, and I don't even need to eat much food to do it. Plus, food preparation is very easy. Right now I'm eating two meals a day. The first is bacon, eggs, coffee with cream, peanut butter, and whey. Dinner is usually a pound of ground beef and some peanut butter. It's very simple.

[abarlament]

18 AUG

Fitday is really a useful tool. It tells me what my weekly averages are for foods I eat, very handy. From 15-18 August (first half week of this cycle) my average intakes were:

1850 calories
103g fat
17g cho
198g pro

Which is about where I should be. I also did a tension workout a la the 2 week UD2.0 since I?m going for 10 days without a carb load:

Tension
DB Row - 50 2x10
Incline DB ? 60 2x10
DB Laterals ? 25 2x10
Squat ? 225 1x10, 1x7
Hammer Curl ? 40 1x12
Decline Skullcrusher ? 1x12

My right knee was feeling a bit tender so I cut it short on the second set of squats. I?m getting more comfortable with these every time, so hopefully I?m back up into the 300s soon.

19 AUG

3.04 miles in 50 minutes walking.

I'm not throwing up my Monday measurements, because I want them to reflect what's happening on carb loads. I did weigh myself (on a new scale) and it gave me a 218. I do have a bit of LBM so that is mostly water with some fat loss.

[MISSINGLINK]

Nice journal

[r_graz]

Right now I'm eating two meals a day. The first is bacon, eggs, coffee with cream, peanut butter, and whey. Dinner is usually a pound of ground beef and some peanut butter. It's very simple.
:eek:
Wow. I don't think I could eat just twice a day, and I know there's no way I could pound that much protein and fat in at one sitting. Kudos for having the willpower to do that.

[abarlament]

Nice journal

Thanks, I try.


:eek:
Wow. I don't think I could eat just twice a day, and I know there's no way I could pound that much protein and fat in at one sitting. Kudos for having the willpower to do that.

It might be close, it's only 12.5 x your BW in calories. For me, of course, it's only about 9cal x BW, so it's not that much.

[abarlament]

I had a crazy nightmare last night. It involved two parking tickets totalling $190 (Yes, that is the exact number from my dream). Then there was something about sleeping in a crowded subway station. It was fucking nuts. Not the dream, but the fact that I slept long enough to have one.

Sleep has been bothering me the past few days. I can't fall asleep until at least 0100, sometimes not until 0300. I'm trying to get back on track by setting my alarm. Hopefully this gets me back on rhythm, and the EC I'm going to start doesn't fuck it up either. I've gone since about forever without E so I think my endocrine system is ready for it again.

I did some deadlifting yesterday, and my lower back and ass are pretty sore today. The heaviest set was 340 x5. Not that bad, I hope to be back up into the 400s in a few weeks.

[abarlament]

Week 2

20 AUG

No exercise today. I was running errands after breakfast, and it started pouring, so I didn?t walk, and had no weights scheduled.

21 AUG

Got up, ate about 1200 calories, watch soccer for a bit, went to the gym.

Deadlift
295 x5; 325 x5; 340 x5

OHP
140 2x5

LPD
160 2x5

Weighted Situps
10 2x8

Not sure how much muscle glycogen I have left, but I figured it?s best to keep away from high reps this week so as to minimize muscle loss until I can carb load this weekend.

23 Aug

A lot of rain this week, so I didn't get out to walk much, this, however, was one of those days where I did. 2.3 miles or so.

24 Aug

Finally, the day of carb loading is here, rejoice! Had some yogurt and berries (straw and blue, iirc) about 1.5-2 hours before workout. The workout was as follows:

Row
185 x8
Bench
230 x8
Deadlift
315 x8
Lat Pulldown
160 x8
Incline DB
50 x12 (picked too light of a weight)
Leg Curl
125 x8
Leg Extension
155 x8

So that works out to about 2 sets per bodypart, which would have been about sufficient with 10 days of low carbs. Oh yea, measurements were as follows:

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75

I'd just like to say, I'm keeping the caliper measurements as more of a practice. I'm probably not that great at doing my own, but I'm going to see where it works out. I would put about zero faith in the JP-3 or caliper measurements at this point.

[abarlament]

27 Aug
<o:p> </o:p>
Woke up, did my measurements. I?m glad I decided not to put much stock into calipers, because they didn?t look so good this morning. I took in over 1000g of carbos, plus alcohol this weekend. Fat, however, was extremely low (just what was in breakfast cereals and bagels), so that is something to keep for next time. I also probably will do a shorter carb load, 24 hours instead of 36. Anyways, here?s what the measurements show:
<o:p> </o:p>
Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
<o:p> </o:p>
? which, if you do the math, would mean that I gained 5 pounds of fat in 3 days. I am saddened and disturbed that my waist has remained about the same (started at 41.5). I?ll see how this week goes then possibly reevaluate.
<o:p> </o:p>
The main gym here on campus (at the student center) is closed until Thursday, so I had to lift at the ?other? ?gym,? frequented by the faculty. Well, holy fuck. It?s basically 40 pieces of cardio equipment in the center of the room, with Cybex and Nautilus machines around the outside. So I am on a machine or whatever, get up, put my notebook on the seat (clue enough that someone is using that piece of equipment in ANY normal gym), I come back, and some fucking 40 year old moron has pushed my notebook off, adjusted the seat and weight, and is in the middle of a 40 rep set. Fuck. This happened 4 times my first run through my circuit, so afterwards I couldn?t take my drink break, which standardizes my rest times. Whatever.
<o:p> </o:p>
Lat Pulldown????.Machine Row
80 3x15?????????.65 1x15; 55 1x15; 65 1x15
Chest Press?????. Chest Press
80 1x15; 60 2x15?????..60 3x15
Leg Ext??????.. Leg Ext
60 3x15?????????.60 3x15
Leg Curl??????.Leg Curl
45 3x15??????????.45 3x15
Shoulder Press?????.Shoulder Press
40 3x15??????????..2x15

[abarlament]

Um, this forum added smilies all up in my post for some reason, and of course, the editing feature is FUBAR, so just deal with it.

[Lifting N Tx]

I like that this version of vBulletin is more wysiwig, but it does do a few weird things with formatting. The other versions that I've seen do also.

I hear you about calipers. I can get fairly different readings. It seems like until you get really lean, the measurements may differ depending on how aggressive you are in starting with the "arms" of the caliper really wide to grab more fat to measure. Waist can vary somewhat depending on how full I am. Between the two, trying to be consistent in how and at what times I measure, I think I get a pretty good idea over time.

Weight loss is also frustratingly "jerky", though. I can be roughly the same for 2-3 weeks, then suddenly drop 2-3 lbs. Repeat. All at the same calories and activity levels, maintained very consistently. Thus, if I'm disappointed with results for a week or two I tend to only make small adjustments. Reading too much into only a week or two of dieting doesn't work for me. I'm going for slower loss, though, at around 1lb per week.

[abarlament]

Week 3

26 Aug

Moved into my house today yesterday. I drank a lot of beer, and I?m feeling it today. I moped around most of the day with a splitting headache and aching eyeballs. Got it together later on and went on a 40 minute walk around campus.

27 Aug

Woke up, did my measurements. I?m glad I decided not to put much stock into calipers, because they didn?t look so good this morning. I took in over 1000g of carbos, plus alcohol this weekend. Fat, however, was extremely low (just what was in breakfast cereals and bagels), so that is something to keep for next time. I also probably will do a shorter carb load, 24 hours instead of 36. Anyways, here?s what the measurements show:

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16

? which, if you do the math, would mean that I gained 5 pounds of fat in 3 days. I am saddened and disturbed that my waist has remained about the same (started at 41.5). I?ll see how this week goes then possibly reevaluate.

The main gym here on campus (at the student center) is closed until Thursday, so I had to lift at the ?other? ?gym,? frequented by the faculty. Well, holy fuck. It?s basically 40 pieces of cardio equipment in the center of the room, with Cybex and Nautilus machines around the outside. So I am on a machine or whatever, get up, put my notebook on the seat (clue enough that someone is using that piece of equipment in ANY normal gym), I come back, and some fucking 40 year old moron has pushed my notebook off, adjusted the seat and weight, and is in the middle of a 40 rep set. Fuck. This happened 4 times my first run through my circuit, so afterwards I couldn?t take my drink break, which standardizes my rest times. Whatever.

Lat Pulldown????.Machine Row
80 3x15?????????.65 1x15; 55 1x15; 65 1x15
Chest Press?????. Chest Press
80 1x15; 60 2x15?????..60 3x15
Leg Ext??????.. Leg Ext
60 3x15?????????.60 3x15
Leg Curl??????.Leg Curl
45 3x15??????????.45 3x15
Shoulder Press?????.Shoulder Press
40 3x15??????????..2x15

28 Aug

Did some ROTC type stuff (figuring out what I?m going to be doing the next (possibly) 20 years of my life, kinda a big deal. Then I went and lifted. I purposefully didn?t go until about 3, so as to avoid the crowd of retards. I nicely coincided with the hotties-on-treadmills. Did the same workout as yesterday, except minus 2 sets of hamstrings and shoulders.

31 Aug

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16

*shrug*

Db Row 65 2x8
OHP 140 x8
Deadlift 320 x5
Bench 230 x8
Leg Ext 140 x8
Leg Curl 90 x8
Hammer Curl 45 x8

Whatever, bring on the bagels and beer.

[abarlament]

2 Aug

Another weekend of debauchery. I absolutely do the carb load based on beer better than PMDL. Today I went on a 50 minute walk around campus because I was bored and felt like doing something.

3 Aug (Measurements)

Check it.

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16

Calipers hardly moved from Friday, so that is a good sign. I may be getting more consistent with them, who knows. I'm much better at the ab and thigh sites than with the pec, that one is difficult to do by yourself.

Today I will be doing my depletion stuff. I am going to experiment with doing more of the depletion volume today, and then less tommorow. We'll see how that goes.

[abarlament]

Week 4
<o></o>
03 Sep
<o></o>
HS Leg Ext
60 5x15
HS Leg Curl
40 5x15
HS Iso-Lat Low Row
70 2x15; 80 3x15
HS Iso-Lat Chest Press
70 5x15
HS Leg Ext
60 5x15
HS Leg Curl
40 4x15
Cybex Row
70 5x15
Cybex Chest Press
65 3x15
Pushups
2x15
<o></o>
Later on that evening?
<o></o>
HS Leg Ext
60 2x15
HS Leg Curl
40 2x15
Cybex Row
70 2x15
<o></o><o></o>
Since today is a holidy (thus, no classes), my housemates had another massive party last night. Since it wasn?t my carb load I decided not to drink. It was still fun chatting up some freshman. I also played the part of bouncer, after I watched a movie up in my room while it was going on. Luckily I was, because one of my housemates got into it with a friend-of-a-friend who came later on. Dude reeked of pot, and my housemate, who I?ll call P, got irate, thinking the dude, who I?ll call O, was just ther to get some beer for free. Anyways, P asks O ?What the fuck, you just come in here to get some beer?? O replies ?Nah man, I?m just looking for A (another housemate), is he heree?? P responds ?Fuck you man! You fucking hippie ass MF?er! Get the FUCK out of my house!? O responds, keeping his cool, more or less, ?Dude, don?t be getting all up in my grill, I just want to talk to A?
<o></o>
It is also helpful to note that O is dressed in prototypical wigger style, and has his 300lb fatass friend there to back him up. Anyways, things escalate, with P demanding that O leave, yet O not responding. Normally, I would have backed up my housemate, because I don?t want anyone disrespecting our authoritah in our own house, but P was completely out of line and belligerent, and I don?t want to give that impression either, so I just decided to wait it out until either O left, or they went outside and settled it (while being ready to step in). Anyways, O starts to get really pissed, and P tells him to meet him out back. Which O obliges. They continue jawing, with myself, A, and a few other people out there. After some jawjacking, P shoves O out into the street, O comes back swinging and puts P down with a haymaker. At that point, I step in to break it up, starting out by attempting to pull O off of P, however, O has a strong rear-side control, and P has his arms trapped under his body and is taking direct face shots. I grab Os arm to control it, but meanwhile Fatass has stepped in and is throwing punches, he catches my other friend in the face, and tries to put me down, but I block it with my shoulder. The friend who took it in the face speared Fatass and pinned him down (former wrestler), allowing me to standing-armbar O and stopping the fight. I didn?t break his arm, but he got the picture. P scrambled out from under him, and someone yelled ?Cops!? thus breaking up the fight. Everything cooled down, and the night ended.
<o></o>
Good times.
<o></o>
7 Sep
<o></o>
Well, the rest of the week was pretty standard, ground beef, cheese, and protein powder made up my food intake, as it has for the past few weeks. My measurements this morning were:
<o></o>
Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
<o></o>
I?m going to be ordering a Slimguide caliper, simply because it is a spring-loaded caliper, and therefore will relieve my suspicion that I am messing up my pressure on my AccuMeasure calipers, which rely on a different mechanism to tell you when it has taken it?s reading, which I?m sure everyone knows about. I?ll have them some time next week.
<o></o>
I was hoping the single day depletion would result in higher weight/fat loss, with questionable results. My bicep was about the same, which suggests I am retaining muscle, and I am down 2 lbs with ?almost? a half an inch waist reduction, which is promising. However, my skinfolds are the same as last week, but I have already addressed that problem.
<o></o>
This upcoming week I am going to try a different approach to the ketogenic portion. I may be mis-representing my caloric total by underestimating the calories in 1 lb of cooked beef. I am going to get all of my calories this week from liquids, just for ease of monitoring calorie intake. According to my Fitday, I have been getting around 1800-2100 calories from 2 meals a day. I?m going to try for about the same amount from liquids, and see if it results in different weight change, thereby gauging if my caloric intake has been what I think it was, or slightly higher.
<o></o>
FWIW, I have been using 856 cal, 36g fat, 113g protein, 0g carbs as my numbers for a pound of cooked beef, which might be lower than it really is. We?ll see. At any rate, I am losing fat slower than Paul, who is on about the same plan as me, except for the workout part. I am using more of a UD2.0 workout scheme, except without the power workout part. I am going to incorporate the power workout this week (on Sunday), and see how that works. Maybe I?m jaded, but less than .5? lost in 4 weeks seems a bit slow.

Oh yea, in my last post, those dates should be September.

[abarlament]

The tension workout was as follows:
<o:p> </o:p>
OHP ? 145 1x7; 140 1x7
Deadlift ? 320 2x8
Bench ? 230 2x8
Leg Extension ? 150 2x8
Cybex Row ? 110 1x8; 120 1x8

This was on the 7th, for some reason, this forum won't let me edit it in.

[abarlament]

9 Sept

I kept to the UD2.0 scheme this weekend, not returning to low carbs today (actually was pretty bad, housemates girlfriend made cookies), but I did hit a power workout to make up for it, went like this:

Squat
250 x3; 265 x3; 280 x3; 295 2x3
OHP
145 x3; 150 x3
DB Row
85 3x5
Bench
245 x3; 255 2x3

I am a weak little kitten.

As far as shopping for food went, I got easily-measured foods this week, so that I can accurately guage my calories. I?m just not sure how many calories/fat/etc is in that ground beef I?m making. I got eggs, half-n-half, and cheese, in addition to the TP Gemma and WPC I am waiting on.

11 Sep

Today is Tuesday, but I am not planning on doing a depletion workout this week. I have a PT test on Wednesday, so I?m doing my usual PT test routine. I will have a small breakfast today, then not eat until afterwards, to make sure my stomach is tight. As always, I?m about on the border line (calipers measure me fairly consistently at around 17-18%, the tape test measures me at 22%).

Also, I took my measurements today, being the second day without carbs, which Monday usually is, here they are. I?ll also probably have my Slimguides some time next week, I?m interested in how they compare.

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9

Not sure why I have such a severe weight drop. Or maybe that beef really was astoundingly underestimated. Nah, jay kay.

[abarlament]

14 Sep

Took measurements again (well, most of them). I should have my Slimguides some time next week, so there will start to be somewhat of consistency in the caliper readings, because visually I look better than 5 weeks ago, more separation in the delt/bicep, look leaner from the side, suggesting loss of visceral and upper body fat, but the calipers don?t seem to show it.

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
Sep 14 (5f)....218.......17/28/17....40.2......17.4%.....xxxx

I?m starting dragging my ass to the track for some running workouts now too. Today was day one, sprint training. I?m going to use a modified Furman Intensity plan, with a sprint day and a tempo day. I?m modifying it in that I am not going to do the long distance runs, if anything, I will do a long distance ruck march or something more specific to me. The tempo runs might also just be long intervals (1 mile, rest, another mile, done). Here was the first day:

Sprint Training (am)
4x 400m run // 800m recovery jog
2x 25/50yd ladder

Tension workout (early pm)

OHP ? 140 1x6, 1x7
BB Row ? 185 2x6
Bench ? 230 2x6
Hammer Curl ? 50 2x8

My legs were/are still killing me from this morning, so I didn?t do any kind of legs. The Keto book says something about how the highest carbup-ability is after intervals anyways, so that?s how I?m justifying my pussiness.

[abarlament]

15 Sep

Bagels, rice, graham crackers. Yum.

Squat
280 x3; 300 x3; 315 x3; 325 x1

BB Row
185 x3; 205 x3; 215 x1; 225 x1

Bench
250 x3; 260 x3; 275 x3

I bought a rice cooker and about 5 lbs of the stuff from the Mart, so I will probably eat mostly rice next carb load.

Oh yea, I got? completely shithoused last night also. I blacked out on the way back from the bars, evidently I ordered pizza, then didn?t pick it up when it got here (judging from the voicemails the delivery guy left, man he was PISSED). Then I took a shower (judging from my clothes being all over the bathroom). Good times.

I measured my housemate with my Slimguides at 11.7% bodyfat, my other 3 roommates are about that level too. Fucking skinny bastards.

17 Sep

Back to da low carbing today. I set out with the plan of doing PT in the morning, then depleting the entire body throughout the day. That was what I was going to do as of last night. As it turns out, partying all weekend really fucks with my sleep cycle, so I only got 4 hours of sleep last night. Wake up to do PT, then have shit to do during the day, dozed through my classes, and felt totally like not doing the weights thing. Coupled with walking all-the-fuck over campus. But I did, and actually found a great place to deplete (upstairs in the student center we have a cardio room that is also populated with a bunch of Cybex machines, which I like for depletion work, and hardly anyone uses them, so I can even superset if I feel like it. Anyways, this is what I got through today:

PT in the am
Bunch of gay physical therapy lower body shit. One exercise (with such greats as hip abductions, leg kicks and shit? I hate our PT planner) followed by a 400m run. So we ran about 1.5 miles, but also got to do some good exercises like pushups and burpees.

Depletion in the pm
Shoulder Press
40 6x15
Chest Press
65 4x15
Row
70 7x15
Pulldown
3x15
Leg Press
80 3x15

I?m going to let pushups and running deplete my chest and legs further. I believe we have a long run scheduled for Wednesday, and sprints on Thursday. I?ll probably do more running on Friday too. I didn?t caliper this morning because I had PT and I don?t want to get up earlier than I have to, so I?ll have them tomorrow.

[abarlament]

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9
Sep 18 (6t)....223........15/24/15.....40.6......15.2%.....16

I'll probably post a picture too, so maybe I can get some of your thoughts on body comp.

[abarlament]

Ok here goes, these are from today (day 3 of low carbs). I know I am pale, I know I have a farmer's tan. The first picture is half of a front lat spread, the second is relaxed. Obviously you can read from my stats that my waist is fuggin huge, I'd like to think a 37 or 36 inch waist would look ok with my build.

My most recent caliper reading was what... 15.2%. I think I'm a bit higher, it might be attributable to an inaccurate abdomen caliper reading based on where I am doing the pinch. I might just keep doing it how I have been, since I do get reliable readings from there anyways.

http://pic50.picturetrail.com/VOL493/2239165/4829678/279138009.jpghttp://pic50.picturetrail.com/VOL493/2239165/4829678/279138006.jpg

[abarlament]

19 Sep

PT in the morning consisted of basically the same stuff as on Friday, 400s, jogging, that kind of thing.

20 Sep

Honestly, I forget what we did for PT today, probably more running.

21 Sep

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5......17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
Sep 14 (5f)....218.......17/28/17....40.2......17.4%.....xxxx
Sep 21 (6f)....216.......15/24/15....40.1......15.2%....15.8

Finally Friday is here. For PT this morning we did some different stuff.
1? of pushups (I did 55), 1? of situps (35, whatever), 1 mile run (like? 7:38 or something like that, I forget), then more pushups and situps, then an 800 (3:38), and I think more pushups and situps.

As for the tension workout I do:

DB Seated Press
40 3x10
Squat
230 2x8
DB Incline
70 2x10
Cybex Row
120 2x10
Tricep Extension and Hammer Curl
40 2x10 (extensions) and 1x10 (hammers)

Now it?s on to carbs. I might even try tracking carb intake too to see how many of the suckers I get.

[abarlament]

23 Sep

Power workout

BB Row
215 4x3 (PR for sets X reps)
Inc. Bench
245 2x3
DB OHP
65 4x3
Deadlift
345 x3; 365 x1; 385 x1; 405 x1

I realize now that my increasingly lax eating on this day is what is causing my lack of respectable weight loss.

26 Sep

Cardio
About 2.5 or so miles of running (fartlek) in the am accompanied by pushups/situps.

25 Sep

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9
Sep 18 (6t)....223........15/24/15.....40.6......15.2%.....16
Sep 25 (7t)....221.5......15/25/16.....40.5......15.8%.....15.8

Damn bros, damn. I need to tighten it down on Sundays.