Tag Archive: carb cycling


Cut Day 78, Chest, Tri

Went to the studio in the evening and weighed me. 276! Woot! Whooshed 5 pounds last week! This more aggressive carb cycling is agreeing with me, and hot yoga seems to agree with me as well, will have to play those out and see where it takes me.

warmup 15 min stationary bike, slowly gearing up, keeping RPMs over 80, cranking the Megadeth. Dripping sweat uncontrollably near the end!

Superset Incline DB Press & Rotator Cuff Work (bench 2 slots above flat, 60 sec rest)

70s x 12 / 15 lb DB taken through ROM 12 times per arm
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

Superset Incline DB Fly & Incline Pushups(bench same height as prev, 60 sec rests)

30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 12 / 10 pushups

notes: Weight was light so held the stretch at the bottom for a second or two. For incline pushups we played with the Smith Machine bar, moving it up or down depending on how I was doing.

Superset Decline BB Press & Cable Crossovers (60 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 80 x 12

notes: We dropped weight on the last set b/c the trainer wanted to see me get some better contractions in, straighter arms, bigger squeeze, more man cleavage.

Incline skullcrushers (45 sec rest)

60 x 15
60 x 15
60 x 15

Unfortunately, we had to cut it short so I could make it to my massage!

Met with the deep tissue guy for some trigger point work on the lymph nodes. HURT LIKE A MOTHERRRRRRFUKKKKKKK

No joke. He WHIPPED TEH SHTT out of my neck, shoulders, rhomboids, lats, IT bands, calves. My left lat was sticky, my neck was sore, my right rhomboid was tight, my IT bands were burning, I walked in with a giant list of problems and he tortured me like a nasty ep of Game of Thrones. Groaning and whining throughout, and as I type this, my left shoulder is still pretty much dead.

Good week man! 5 pounds! Let’s keep pushing forward.

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Legs, Cut Day 27

Feb 1 – High-Fat / Explosive Legs

Today I started Carb Cycling:  high fat days, high carb days and mostly protein days  (veggies are free food)

Today was High Fat Day!  Happy Year of the Horse!  Gung Hoy Fat Choi or whatever

A day of mostly steak SOUNDED awesome, but by the early afternoon all I wanted was some French fries, LOL.  But that’s how it goes, so I pan-seared up a bunch of Sirloin Tips rare to mid-rare with some coconut oil and chopped up a bunch of carrots, long live high fat day!  (Later on, I had a protein shake and pickles and cheese for dinner, but that is another IIFYM story, LOL)

I am sure someone will hate on the sirloin tip, but I find it to be:

a.  pretty lean (it’s like the Quad muscle of the cow)
b.  really cheap (cause people cook their steak well-done and so they NEED lots of fat to make it cook right, they pass on the quad meat!)
c.  when you cook it rare it isn’t too tough at all, I don’t even bother with marinades most of the time, 2 or 3 min a side, its all good

I had a request to do Leg Day with a friend, so why not?  Honestly, I would rather save Leg Day for High Carb Day, so my butt would be dragging a lot today, but that’s ok.  Time for legs, no time for excuses!

Took my Primer pack with my steak and carrots 90 min before the workout, then 3 caps Rocket Science on the bus ride over to the gym, about 45 min before the workout started!

I borrowed a Leg Routine from the BB site by Jennifer Dawn, because I knew my friend would LOVE the plyo.  I tweaked it a bit to add in some new moves neither of us had tried before, just for the novelty.

Plus hey, lady workin out pics!  You’re welcome!

Superset Seated Leg Curls and Narrowstance High Jumps (back and forth, my rest was her set and vice versa)

120 x 20 / 20 jumps
135 x 20 / 20 jumps
150 x 20 / 20 jumps
150 x 20 / 20 jumps

IMG_3506

notes:  remember to lean forward on the seated curls!  It keeps you from shortening the hamstring, you get a longer ROM.  For the narrow high jumps, we only go down to 1/4 squat then POP back up, try and grab some height.

Leg Press Machine:  regular reps and dead stop reps (back and forth)

395 x 20 reg reps
395 x 15 reg reps / 5 dead stop reps
395 x 5 regs / 15 dead stops
395 x 20 dead stop reps

IMG_3508

notes:  this machine was way too light for me, but we needed something to do dead stops on.  Meaning you come to the bottom of the move, let your legs relax for a fraction of a second, let the muscle tension go, then EXPLODE back up.  Working on that explosive power!

Smith Machine Lunges (back and forth)

bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg

IMG_3510

notes:  booo, I hate you lunges!

Jumping Hack Squats (back and forth)

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

notes:  same as the other high jumps, you only go down to 1/4 squat ROM, then EXPLODE back up as hard as you can.  Grab some air!  When you land, make sure your feet are set up right, take a second to fix their position if you need to, then repeat.  The goal here is not to push heavy weight, but to transfer a moderate amount of weight as EXPLOSVELY as possible.

Standing Leg Curls on the extension machine (back and forth, reps are 5 fast then 5 slow, repeat)

75 x 20/20
65 x 20/20
65 x 20/20
65 x 20/20

IMG_3514

notes:  I wasn’t feeling the contraction properly with 75, so I dropped the weight.  Alternating fast and slow reps keeps you from building up too much momentum.  The first 5 always start out so awesome, then you slow it down to halftime for the next 5 reps, then when you go back to 5 fast reps, your gas tank is burned out!  I always get a really tough workout alternating fast and slow on the standing leg curls.  I hate using an extension machine for this, but it was the only choice we had.

While curling, we caught this dude playing video games in the other leg extension machine, so I snapped a pic, HAHA.  He had his leg crossed over the other knee, just chillin!

IMG_3524

Box Jumps (back and forth)
15, 15, 15

IMG_3527

Jefferson Lifts (back and forth)

bar x 20
bar x 20
65 x 20
65 x 20

IMG_3530

notes:  I had never done these before, so we went light and I just worked on my form.  Check that pic out… me flossing my butt with a metal pole like a fairy, while big swole bro behind me t-bar rows 4 and a quarter plates LOL.  Perfect contrast

Leg Extensions (back and forth)

90 x 15
90 x 15
90 x 15
90 x 15

notes:  these were super light, but to be honest, the gym dude told us the gym was closing in 10 minutes and we needed to get out, so I just left it on her weight and worked it out.

The whole thing took almost 2 hours!  It was no joke.  This was an odd workout, but hey nice to mix it up every now and then.  Still have another Leg Day in just 2 days!!  Oh nooooooo…….

Zig-Zag

High carb day today! I was excited!  Quinoa! Sweet Potato! Peanut Butter! Jam! Oatmeal!

First things first, I wanted to earn it.  I went to the gym first thing in the morning BEFORE those lovely carbs, for some fasted cardio.  Came back home, carbssssss

Went to work, more carbsssss.  My mood was pretty high, I was feeling great!  A coworker asked if I wanted to go the office gym at lunch and I thought, why not?  I can do some shoulders.

Lunchtime Shoulders:  (30 sec rest b/w sets)

Seated Military Press:  warmup, 110 x 10, 10, 8, 6

Barbell Front Raise:  55 x 10, 10, 10

Arnold Presses:  35s x 6, 9, 3

notes:  WOAH, stop the press.  What’s going on?  Right away in the Arnold press, my right elbow HURT as I came to the bottom of the movement.  I rested a little, tried another set.  It kept hurting.  Rested a bit more, tried again, more hurt.  So I said F this, and I stopped the workout.  No more shoulders.  Went back to work.

 

Back at work, all those rich tasty carbsssss I enjoyed turned on me.  My stomach got upset, it was all too rich for me to handle all of a sudden.  I drifted through the afternoon feeling rough, and resting my elbow.

After work, I headed to the studio and told my trainer what’s up.  We decided to keep on with arms as scheduled, but we would improvise the workout, and see how my elbow responded.  Go light when we need to, go heavier when we can.

Arms & Abs – Supersets (30 sec rest b/w supersets)

ez bar curls & straightbar pushdowns:  A. 60 x 12, 12, 12 & B. 90 x 12, 110 x 12, 130 x 12

light curls

light curls

pushdowns

pushdowns

hammer curls w/ rope & overhead tricep extensions:  A. 60 x 20, 70 x 20, 80 x 20 & B. 70 x 20, 80 x 20, 20

don't let me see the camera!

don’t let me see the camera!

db hammer curls & single arm cable extensions:  A. 30s x 12, 35s x 12, 12 & B. 50 x 12/12, 12/12, 12/12

IMG_2605

IMG_2606

high cable curls & reverse grip pushdowns:  A. 80 x 12, 90 x 12, 100 x 12 & B. 80 x 12, 90 x 12, 100 x 12

IMG_2610

IMG_2613

 

Abs:  straight leg (s0rta) hip lifts & toe touches  15&12, 3 sets

 

Notes:  there were a few exercises in there we had to discard as they hurt my elbow or pulled on my scapula.  but we got it done.  Workout didn’t feel too bad!

Finally the office was free so we could check my weight!  And….. I am up a pound.  What the fuck.

It could be the new diet, it could be all that water I chugged during the workout.  It could be my upset stomach.  For whatever the reason, up a pound.  On the other hand, we checked my measurements and I have physically shrunk.  I am smaller, less inches around, but I weigh more.  Sigh.

So it has been a “zig zag” day.  I zig zag with my carbs to keep my body confused, and my energy zigs while my stomach zags and becomes upset.  My inches zig and my pounds zag.  My shoulder workout zags and my arm workout zigs.  Just a mixed day of highs and lows and I am not sure whether to call this a good day or not.

I shouldn’t be too pissed, but this is a competition, and a really short one at that, and I have no chance with lots of “oh well, you tried your best” self-talk.  I am going to stick to my diet and workouts like glue (like I always do) and see if my weight drops again, or else I might be screwed.

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!

http://getfitwithles.wordpress.com/2013/07/06/carb-cycling-what-it-is-and-how-it-works/

I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!

 

I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12

 

Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?

Friday Cheat & Chest

Woke up Friday morning, neck still stiff!  Damn!  I was tired of resting though, I headed to the gym for some 6 am Spin.

First time doing Spin in about a week!  they were rolling out the new tracklist for Les Mills RPM, I think it is Release 58.  My thoughts on it?  Meh.  Not my favorite.  Off the top, none of this music is really my type of music, but sometimes they throw a really catchy one at you and it gets stuck in your head.  Other times they grow on you over time, even if they’re annoying.  This release I found them generally bland and easy to tune out.  Here is the track list:

http://w3.lesmills.com/global/en/classes/rpm/music-tracklists/

The song I liked the most was the Track 5 Feel the Love.  I think the ride sequence worked really well with that track.  It just isn’t a pump me up track, so it isn’t enough to save the whole list.

But it being my first Spin in a while, I sweat buckets!  Burnt a buttload of calories.  Thanked my instructor, decided to go treat myself to breakfast.

Now, my diet.  I have played around with it for years, and am currently at an arrangement I feel very comfortable with.  I eat low carb, high protein, high fat, 3000 cal a day.  Carbs usually around 20% of my daily calories (mostly in the morning), protein 40 to 50%, fat makes up the difference.  This qualifies as really low carb.  In addition to that, I avoid starch – all bread, pasta, potatoes, rice, etc.  Brown bread, brown rice, don’t care, goodbye.

This was hard to adjust to, my energy was dragged through the gutter and my mood was poisonous.  But I got through it, and I have ample energy for workouts now.  But the transition was hellish.  But the other side has been worth it 🙂

One day a week (my “refeed” day), I up the carbs, maybe even indulge in a bit of starch.  But not a lot of starch, only what accompanies my other stuff by chance, I don’t go out looking for it.  Most of my carbs that day are made of extra fruit, and in the evening I treat myself to a really awesome dessert.  I don’t eat a pizza, too much bread.  I don’t have rice or potatoes, just a bit of random starch along with my meal, and a dessert at night.  I also don’t bother counting calories, but I don’t eat until I puke, that is just silly.

And Friday is refeed day!  So what does this look like?  Well, when I went out for breakfast I ordered this

IMG_2328

cup of black coffee, multiple glasses of water, big pile of fruit, ham and eggs and cheese wrapped in a crepe.  and an extra side of bacon 🙂

If it were a normal day, I wouldn’t have the crepe, wouldn’t have the cheese, fruit would be less than half of that.  And I would be adding up macros.

For lunch I had a hot dog from a street vendor, LOL.  So not exactly healthy!  It came in a bun, obviously.  I didn’t put any ketchup or mustard or stuff on it, that stuff is just empty calories and covers up the taste of the meat.  But I did put sauerkraut and onions and pickles and hot peppers on it!  yum.  so, not healthy per se, and that would prove to be my biggest bread indulgence of the day (or week!), but at least everything on it was recognizable food. (unless you hate sausages)

For dinner I had chicken and ribs, with coleslaw and steamed veg.  No potatoes or fries or heavy starch stuff, which would upset my stomach at this point.  Pretty much just protein and veggies.  But then I had a milkshake for dessert, hooray!

So that is what my cheat day eating generally looks like.  I up the carbs but don’t go starch crazy.

 

At lunch I was getting bored (had to work up a hunger to earn that hot dog!), so the coworker and I went to the office gym for a light chest workout!  Well, he did his thing, I did mine.  He refuses to try out my workout, ha!

Lunchtime Chest:  (30 sec rest b/w sets)

cable crossovers:  warmup set, 150 x 12, 12, 12

incline flys:  80 x 12, 12, 12

incline db press:  120 x 10, 11, 12

flat db press:  120 x 12, 12, 12, 12

notes:  13 working sets of fun in the blink of an eye!  This workout felt really good.  Yay for extra carbs!  I made progress on the incline flys and the flat press (finally!), but the incline press felt harder than usual.  Maybe doing the flys right before them instead of the crossovers pre-exhausted me more, makes sense!

 

And that was my day!  Some chest work, a spin class, lots of awesome food!  What about you?  Any good workouts today?