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  1. #41
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    Default Day 13: Back, Traps, Lateral Delts, Rear Delts, Abs and Triceps with Moderate Carbs

    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 Delts
    Several sets of db laterals at various angles

    Abs
    Several 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

  2. #42
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    Default Day 14: Low Carbs

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

    ---------------------Diet--------------------------
    Carbs Protein Fat
    85 289 78
    340 1156 702 Kcals
    2198

  3. #43
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    Quote Originally Posted by SwoleOne View Post
    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

  4. #44
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    Quote Originally Posted by mattrag View Post
    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.

  5. #45
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    Default Day 15: Moderate Carbs with Walking

    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

  6. #46
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    Default Day 16: Low Carbs

    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

  7. #47
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    Default

    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.

  8. #48
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    Default

    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.

  9. #49
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    Default Day 17, 18, 19: High with Chest, Low with Legs, Low with Tris/Shoulders

    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

  10. #50
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    Default Day 20: Back and Abs with High Carbs and Cheat Meal

    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

  11. #51
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    Cool Day 21: Low Carbs

    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

  12. #52
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    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

  13. #53
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    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?

  14. #54
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    Default Day 22: Low Carbs

    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

  15. #55
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    Default Day 23: Low Carbs

    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

  16. #56
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    Default 140 DB Incline on 4/17/2012


  17. #57
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    Default

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

  18. #58
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    Default DAY 24: Chest, Biceps, Abs and High Carbs

    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

  19. #59
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    Default Got Some Sponsored Products for the Last 8 Weeks from IRONMAG LABS

    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

  20. #60
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    Default Day 25: Legs with Low Carb


    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

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