13 Week Contest Prep

[SwoleOne]

Allright workout today. Went a bit overboard on my cheat meal, but compensated the rest of the day somewhat.
Training:
Back
Seated Dual Handle Cable Pull Downs- 165x10, 180x8, 7, 7
Haney Rows (totally bent over, head down, works upper back)- 225x10, 10, 9drop135x7
Hammerstrength High Row- 3plates each side X 8, 8, 7
Straight Arm Cable Rope Pull Downs (attempt to simulate a pullover machine, supersetted with rope rows)- 150x10, 9, 170x7
High Cable Rope Rows- 150x7, 7, 170x6
Back Hyperextensions- 5 sets of BW

Triceps
Several sets of various push downs

Traps
Hammerstrength Shrugs- 3 plates each side X 20, 20, 17
DB Shrugs- 120sX16, 15, 12

Lateral and Rear DeltsSeveral sets of db laterals at various angles

AbsSeveral sets of hanging leg raises and lying abs

---------------Diet-------------------

Carbs	Protein	Fat
308.5	250.5	155.25
1234	1002	1397.25	Kcals
			3633.25

[SwoleOne]

Today went okay. Pretty hungry at times, but nothing too insane.

---------------------Diet--------------------------

Carbs	Protein	Fat
85	289	78
340	1156	702	Kcals
			2198

[mattrag]

Today went okay. Pretty hungry at times, but nothing too insane.

---------------------Diet--------------------------

Carbs	Protein	Fat
85	289	78
340	1156	702	Kcals
			2198

yea those calories would make anyone pretty hungry,

good work on keeping it clean and lean

[SwoleOne]

yea those calories would make anyone pretty hungry,

good work on keeping it clean and lean

Yeah. At my weight and aproximate body fat (estimated at 13%) I burn about 2400 calories just sitting around and 2900 on a normal day without exercise.

[SwoleOne]

Moderate days seem pretty easy lately. Went well, felt pretty good.

Cardio: 30minutes of walking at a moderate pace

---------------------Diet--------------------------

Carbs	Protein	Fat
169.5	286	79.33333
678	1144	714	Kcals
			2536

[SwoleOne]

Ate a shit ton of protein today. I was ravenous. Kept carbs at bay however. Think I will cut out all moderate days except for fridays and run low the rest of the week with high protein.

-----------------------------------​DIET---------------------------------

Protein	Carbs	Fat
345.5	57.5	139.4
1382	230	1254.6
	KCAL	2866.6

[mattrag]

Heheh. Imhave those days. I'm looking at a cyclical carb diet now. I'm pretty sure my body can handle it.... It's the mind. Mad props to you bro for keeping it honest in here.

[SwoleOne]

If I dont stay honest there is not point to this log really. Thanks for the continued support. So far the cycling approach is working well, Im looking tighter and losing weight steadily. The large swings can be tough though.

[SwoleOne]

Catching up the log here. Two days in a row of low almost killed me, but I think it will pay off.

Training Highlights:
Chest- Incline DBs 140sX6 Taped it, will post soon

Kept other workouts pretty light and intense to give my joints a break.

Diet:
High
348/246/38
Low 1
46/335/84
Low 2
46/335/84

[SwoleOne]

Better cheat meal today (burger and clam chowder), but will go to a more healthy route here on out like sushi or mongolian grill minus the noodles. Muscles are looking harder, I think I might be gaining muscle a bit, and am at least maintaining at this point. So far really liking the carb cycle method.

Training:
Highlights-
Cable Pull Downs- 300x4
Dorian Rows (switching between Underhand and Overhand) u315x6, o315x7, u315x5, o315x8

-------------------Diet---------------------------

Carbs	Protein	Fat
353.25	322.25	134.5
1413	1289	1210.5	Kcals
			3912.5

[SwoleOne]

Im rocking the low carbs now. Just used to it I guess.

-------------------Diet----------------------------

Carbs	Protein	Fat
67.82	273.8	70.488
271.28	1095.2	634.392	Kcals
			2000.872

Deficit- (cals consumed minus maintenence)
2000.872-2908= -907.128

[mattrag]

cheat meal in that day and still looks like the macros are not too off from a "Bulk" day. Good work. Glad the carb cycling is working for you ;D

[SwoleOne]

Yeah its funny, my high carb days I lower the protein and fat intake significantly enough to compensate calories and stay at a calorie deficit. Working well so far. When are you starting your cut?

[SwoleOne]

I feel good, hungry, but good energy and positive mood. Am looking forward to my high day on Tuesday though. Should mention that FSS I work graveyard so the days are somewhat confusing. For instance calories I post today were eaten starting 12 midnight and ending 12 midnight, and since I sleep during the day on SS the meals are split up funny.

------------------------Diet-------------------

	Carbs	Protein	Fat
	75.5	281.5	76.588
Kcals	302	1126	689.292
		Deficit
	Kcals		Non-WO
	2117.292		-790.708

[SwoleOne]

Today was a bitch! But high carbs tomorrow and Im excited as hell. Mondays are always a little higher on the protein and fat side because I am up from about 6pm on sunday to 10pm on monday with only a few hour nap so I add in another meal or two, but no extra carbs.

==================Diet========================

Protein	Carbs	Fat
344	75	145.74
1376	300	1311.66
	KCAL	2987.66

[SwoleOne]

[SwoleOne]

Heres an embedded version of the 545 Deads if the other version did not work

[SwoleOne]

Great day so far. Training was brutal and felt awesome. I highly recommend the staggered sets (exp below) you will get sore as shit, but they are amazing for chest development. It allows you to do much more weight on the exercise that would be second then if you were to do straight sets of the first exercise and move to the second.

Training Highlights-

Staggered Dumb Bell Presses (Decline/Incline, not supersets, just like if you were doing several sets)- 120sX8/7, 140sX5/4
DB Flat Flies
Pec Dec
Cable Cross Overs
Decline Abs
Hanging Leg Raises
Standing DB Curls

====================DIET=======================

Protein	Carbs	Fat
246.08	322	38.45
984.32	1288	346.05
	KCAL	2618.37

[SwoleOne]

First Four Weeks- http://www.ironmaglabs.com/product-list/halo-extreme/


Last Four Weeks/PCT- http://www.ironmaglabs.com/product-list/osta-rx/


Starting these on 5/9/2012 so that my last dose of OSTA is on the day of my show

[SwoleOne]

Going good. Hungry as hell from my morning leg blast, but otherwise good. Training was great, I only hit sqauts every 3-4 leg workouts, and it is always a shock to my system, but I make sure to go as heavy as possible anyway.

Training:
Squats (ass to grass)- 315x8, 405x6, 455x2, 405x3, 315x8
Front Squats- 135x10, 225x6
DB SL DL (only raise the DB to knee level)- 105sX10, 140sX6, 6, 7
Leg Extensions SS with Seated Leg curls- 5 sets
Lying Leg Curls- 4 sets
Seated Calf Raises
Standing One Legged Calf Raise


DIET TBA