The Road to 10%

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(soflsun @ Jun. 13 2008,8:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">SUCKER!! Just kidding...congratulations!!

Good luck with your next cycle...why no chins or regular dips?</div>
I work out at home, hence no dip station. I'll be ordering some equipment this cycle though! :-)

Sumo Rack + Adjustable DB Bench

Weight clocked in high at 238 this morning? Cycle XVI starts this evening!
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And Cycle XVI starts off with plenty of sweat after an 18 day SD.

HST 15's - WO 1/6 - 6/16/08
<span style='color:red'>Jogging, Swiss Ball Sit-Ups</span>
<span style='color:blue'>Bent Over Row: 45 - 20, 85 - 15 (2 sets)
Deadlift: 45 - 10, 85 - 15, 110 - 15 (2 sets)
Seated OH Press: 60 - 15 (2 sets)
Hack Squat: 45 - 10, 95 - 15 (2 sets)</span>

Whoa; those 15 rep Squats were tough after those Deads!
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Minor interruption already I was bed ridden from when I got home from work yesterday. Not sure what I ate that cause me to puke. I had tuna salad w/Gorgonzola cheese and Italian dressing, that may have been it? I think the salad actually stayed down though. I also had grapes and protein shake, but those didn't stay in my system. I started feeling better at about 1 AM this morning, and I am back in to work. I'm taking off today from heavy eating (including protein shakes), and I am deferring my workout until tomorrow.
 
HST 15's - WO 2/6 - 6/19/08
<span style='color:red'>Jogging, Burpees - 5 (2 sets), Burgerner Routine</span>
<span style='color:blue'>Bent Over Row: 95 - 15 (2 sets)
Deadlift: 95 - 9, 125 - 15 (2 sets)
Seated OH Press: 65 - 15 (2 sets)
Hack Squat: 105 - 15 (2 sets)</span>
<span style='color:red'>Chair Dips: 4 (2 sets), 8*</span>

*really warn out since I was speeding through this WO that last just over a half hour
 
I weighed in at 236 this morning. Past four days caloric cut/bulk were as follows:

Monday (WO): +700
Tuesday (sick): -1000
Wednesday (off): -100
Thursday (WO): +100
=================
Total: -300
Average: -75/day, slow cut -&gt; maintenance level

I'm looking to get some good cuts today and Sunday! Good news is that I feel the fish oil already starting to work its magic with less lower back discomfort and improved sleep.
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HST 15's - WO 3/6 - 6/21/08
<span style='color:red'>Jogging: quarter mile, Burgerner Routine</span>
<span style='color:blue'>Bent Over Row: 100 - 15 (2 sets)
Deadlift: 130 - 15 (2 sets)
Seated OH Press: 70 - 15 (2 sets)</span>
<span style='color:red'>Chair Dips: 9</span>

Skipped the Hack Squats and the extra set(s) of Chair Dips due to a crunch of time. Nevertheless, I got a quality workout in. Looking back on Week 1 of my 16th Cycle dubbed &quot;Back to the Basics II&quot;, I believe I have found a successful formula. The fish oil has definitely helped me in the important, but all too forgotten, recovery stage. My joints feel better and I have slept better just like I did back in the winter. Legs on HST during the 15's is not something new, but it is something I haven't done since HST Cycle X this time a year ago. My form on both the Deadlift, Row and Hack Squat are the best ever. I keep in mind where the bar is, where my eyes are looking at, and the curvature/angle of my back. The biggest part of this 1st week was my diet...
 
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(BAX67 @ Jun. 22 2008,11:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Fish oil eh, I think I'll add it to my grocery list tomorrow.
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I would recommend not doing that because your grocery store will only sell health grade fish oil which is a temporary solution at best. There may be a lot of toxins from the fish that haven't been filtered out in those oils. What you want to look for is a fish oil that has been molecularly distilled. I recommend looking at Vitacost as they have discount prices and a flat $5.00 s&amp;h price no matter where and how large the order.
 
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(colby2152 @ Jun. 22 2008,11:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The biggest part of this 1st week was my diet...</div>
I never finished my rant. I have some solid numbers from Week 1 that tell a great story of how I ate more (nearly bulking) on WO days and I cut the best I could on non-WO days.

Average Caloric Balance on the Three WO Days = +313
&quot; &quot; &quot; on non-WO days = -443

Average Caloric Balance during week = -119

It comes out to a slow cut (just barely), but this may be a very optimal pattern. I can already feel the leanness taking effect. Weight kicked in at 233.5 this morning.
 
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(colby2152 @ Jun. 23 2008,8:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> What you want to look for is a fish oil that has been molecularly distilled.

 </div>
Very good, thank you!
 
HST 15's - WO 4/6 - 6/23/08
<span style='color:red'>quick Burgerner Routine</span>
<span style='color:blue'>Bent Over Row: 105 - 15 (2 sets)
Deadlift: 140 - 15 (2 sets)
Seated OH Press: 75 - 15
Hack Squats: 120 - 15 (2 sets)</span>
<span style='color:red'>Chair Dips: 9, 5</span>

+160 cal balance at end of day
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(colby2152 @ Jun. 23 2008,8:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">[quote

Average Caloric Balance on the Three WO Days = +313
&quot; &quot; &quot; on non-WO days = -443

Average Caloric Balance during week = -119

It comes out to a slow cut (just barely), but this may be a very optimal pattern. I can already feel the leanness taking effect. Weight kicked in at 233.5 this morning.</div>
I'm curious to see how this goes Colbster. I think there is def something to cyclical caloric intake based around WO days.

Though my peaks and valleys are more extreme than yours, I think between the two of our logs we may learn a bit...

Good luck! Get RIPPED!
 
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(beingisbeing @ Jun. 26 2008,12:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm curious to see how this goes Colbster. I think there is def something to cyclical caloric intake based around WO days.

Though my peaks and valleys are more extreme than yours, I think between the two of our logs we may learn a bit...

Good luck! Get RIPPED!</div>
I have become more interested in your log as well. I am always learning and trying to find out what works best for me. For instance, I know slow bulks, and apparently now, slow cuts work well for me. I have decent genetics for muscle mass, but my genetics also favor packing on the adipose tissue, so going slower is better for my body to adjust to.

I guarantee I will still be gunning for 10% one year after I started this road, but this wasn't just a goal to get ripped before my wedding. Just because I didn't make it my goal then because of time issues, then it doesn't mean my goal isn't still in effect. I will get there, and once I am there, I plan on staying there for health, conditioning and comfort reasons.

Thanks for the interest in my journey to 10% beingisbeing!
 
HST 15's - WO 5/6 - 6/26/08
<span style='color:red'>Burgernerish warmup</span>
<span style='color:blue'>Bent Over Row: 115 - 15 (2 sets)
Deadlift: 145 - 15 (2 sets)
Seated OH Press: 80 - 15 (2 sets)
Hack Squats: 125 - 15</span>
<span style='color:red'>Swiss Crunches</span>
 
HST 15's - WO 6/6 - 6/30/08
<span style='color:red'>Burgerner warmup + Swiss Ball Crunches</span>
<span style='color:blue'>Bent Over Row: 125 - 15 (2 sets)
Deadlift: 155 - 15
Seated OH Press: 85 - 13*
Hack Squats: 135 - 15</span>
<span style='color:red'>Chair Dips: 9</span>

I could pull 70 for a one arm DB bent over row, so I assumed a 15 RM of about 85% of that for the barbell row. Maybe I can get 140? I'll have some work to do going into my 10's!
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*Worn out, will try again in the 10's
 
I love how your 15s are all heavier than my 5s! I hope to get 1/4 way to your strength by january lol

its funny, the number one most 'failed' target in all my workouts is the shoulder presses...I'll walk away, take a 5 minute breather, and then I can hit them.

damn HST and compounds... poor shoulders have nothing left when you want to concentrate on them!
 
beingisbeing said the following...

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I love how your 15s are all heavier than my 5s! I hope to get 1/4 way to your strength by january lol</div>

We are all at different stages in our lifting careers. The weight that guys like quad, LOL and tot (deads) lift in their 15's is more than what I do in my 5's. Goal setting is a great thing. You'll be there in the no time, but no rush! How old are you btw?

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">its funny, the number one most 'failed' target in all my workouts is the shoulder presses...I'll walk away, take a 5 minute breather, and then I can hit them.</div>

It's a tough exercise mentally. The shoulders are a smaller muscular group than the quads, hams, back or chest. Mine filled up with lactic acid and I burned out on that set.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">damn HST and compounds... poor shoulders have nothing left when you want to concentrate on them! </div>

True true. I'll have to do shoulders first next workout whether that be today or tomorrow. I had my truck towed in to the shop yesterday, so tonight may not end up as a workout night if I have to change plans for work tomorrow.
 
Posted this in beingisbeing's log....


Here are some #'s from my diet in the past 2 weeks...

WO days: +230
Off days: -280

It averages out to about -170 or so per day, so overall I am still cutting albeit slowly. It's a neat experiment, but I don't see any changes in weight or body fat percentage. I do feel much leaner though!

I really don't think my road to 10% will get better unless I can manage to find time to add cardio in the mix!
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(colby2152 @ Jul. 02 2008,8:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Another update.. this time on equipment.   I ordered it all and it is on the road as we speak!

My Home Gym Log</div>
Nice buy. Your going to love having that.
 
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