Just thought I'd give a brief update, possibly even use this as a future log...who knows.

Key points to take from my last log:
- I didn't lose weight
- OK strength gains
- I said I was going to do x,y and z but I really just pigged out
------------------------------------------------------------------------
Current PR's: (and comparisons to previous)
Incline Bench
- 205x4, down from 220x3 (no idea)
was: (flat bench) - 215x5

BB Row
225x6 (straps)
was: 205x5

Standing Military Press
160x4
was: 150x4

Dips
BW @230 + 65x10
was: bw@ 225 + 50x10

Deadlifts
425x3 (straps), I was at this point 3 wks ago and just worked my way back to it, had a minor injury to my back while DL'ing
was: 405x3 (straps)

Front Squats
245x5
was: 215x5

Back Squats
325x6 (~parallel, after front squats)
was: god knows what probably 245x5

Pics: (6'0, 230 lbs, bodyfat estimate: 17-18%) was: 225 with high 17% BF

yes, i have a bad pelvic tilt, yes I'm working on it

<--- that's a nice muscley throwin arm ya got there!

wow my arms are tiny, synthol?





My limbs have leaned out slightly, while my torso is still fat. My stomach and chest are holding most of my BF, damnit. I'm excited though, I have plenty of fat to lose and plenty of muscle to gain. Definetly looking forward to the coming year

also, a slideshow of my progress can be found here:
http://s99.photobucket.com/albums/l294/kie...irst_widget.pbw

Current Diet:
~2800-3000 kcals daily
I was low carbing for awhile (no carbs w/ breakfast either) but found that my energy levels were slightly diminished (nothing too significant, symptoms of hypoglycemia around time for meal 2) and I was much less motivated/apt to do cardio. Now i'm doing more of a zone diet, incorporating more fat. I have cut back on my fish oil dosage, for no reason in particular but it happened. I'm taking lecithin with 3 of my meals, sesathin with 4 of them.

Supps:
Basics - Multi, vit c (typically 1-2 g), vit b complex BID, coQ10 (400 mg, by the way, idebenone does not seem to reduce DOMS as much as coQ10), fish oil (~6-8 g of sam's fish oil, yes I'm being cheap on fish oil ATM)

Extras -
syntheSIZE
sulbutiamine (300-600 mg depending on energy levels, w/ preworkout meal)
ALCAR (1.2 g TID w/ lecithin, pre-WO)
clear edge (6 caps pre),
AEE, creatine gluconate, citrulline malate (just started)
beta alanine (2 g BID)
omega burn3D (9 caps e/d, more if eating a bad meal)
sesathin (4x daily, not afraid to slurp it down if i fuck up)
salvia m. (500 mg TID)
cAMPHIBOLIC/EGCG caps whenever I feel like I need to take something pre-meal
chromium picolinate (400 mg BID pre-breakfast and some later meal)
vinegar (2 tbsp, 2-3x daily pre-carb meals)

So my plan is to RECOMP, yes it can be done in my case (fat + not anywhere near genetic limit)
I will be using T3 fairly soon, hopefully in conjunction w/ anavar. I had planned a Test E cycle but felt I didn't deserve it since I fucked myself dieting.
I am going for basically a flat/toned stomach before the end of the year, while increasing strength. My recent past has shown that I lose miniscule amounts of fat while putting on muscle, I will be losing more fat this time though. Strength is key though as I need to compete and place high for discus in the spring. I missed out on conference finals by a measley 12 inches (first time throwing in 5 years for college, yes i enjoy bragging through using handicaps)

comments, concerns, inappropriate language, childish jabs at my physique and funny pictures are welcome

current song i'm jamming: bartender - by T-pain. (WTF rap? yes its catchy)

best set of the day: pulling 435x3 on deadlifts
jogged a couple miles once I went home, got a little tan, im diggin it.

yesterdays horizontal push/pull workout went OK. chest strength is fading and im not liking it. best set on inc bench was 205x5, for bb rows: 225x5

squat workout today, front squats just werent there today so i did many sets of back squats. couple explosive sets of 10 @ 275 then 2 sets of 5 @ 315. Lunges were 4 sets of 6 (per leg) at 225.

BTW, for those who havent heard "Pushit (live)" by Tool NEED to check it out, quite possibly one of the best songs of all time.

worked up to a 425x3 set on deads yesterday, wasn't really enjoying them as something felt wrong with form. knocked out 3x15 @185 on SLDLs. did some hip adduction and abduction as well as calves after that. Hit up the gym again a few hours later to get some more pull exercises in as i wasnt going to work out today or tommorow.

jogged + walked a total of 20 mins today, lower back tightened up frequently causing me to make a couple stops. it being 94 degrees and humid didnt help either

as a side note, arginine ethyl ester does not sit well with my stomach at all.

A1 BB Incline Bench
6 sets of 4 @ 205

A2 DB Row (per arm)
140x4, wow heavy as shit
3x130x4
130x2, 115x3
120x5

B1 DB Bench
3x95x8

B2 random machine back exercises

C1 CG Bench
170x15
175x10
175x10, fuck yeah

C2 DB Preacher Curl
35x12
32.5x12
32.5x5, 30x5

cardio: 2.5 miles, few stops, way too hot outside

started T3 last night, following loki's program, starting at 75 mcg. not running AAS but my cals/protein should be high enough to fend off most catabolism.

how's the diet looking at this point?

basically stayed the same, i can easily drop weight if i stay on track.

~2800 kcals on workout days, last 2 meals are for sure low/no carb. Sometimes one other meal is low carb
~2400 kcals on off days, usually breakfast and 1 evening meal contain carbs, everything else is low/no carb

carbs come from oatmeal.

its basically just going to come down to me sticking to the diet, its not terribly difficult but I havebeen unreliable at times.

Nice back. It appears particularly lean up top. Excellent back strength too. I wish our gym had dumbbells > 120 lbs. I've been relegated to adding 4 2.5lb magnetic plates to them to do one arm db rows, and have worked up to 3 sets of 12 on good days. I think that they are one of the best exercises for building back and bicep mass.

Good strength on close grip bench as well.

appreciate the feedback GFK. I really do like DB rows, ive cut down on BB rows as I find its too easy to cheat. They seem to work much better when the back is already fatigued...

weighed in at 225. increased thirst through most of the day

Front Squats
245x4
250x4
250x3, then stuck in the hole. more mental then physical that i didnt get out
usually do at least another set but I wanted to get in plenty of back squats and was short on time

Back Squats
275x5
315x5
295x7
295x9
295x9
295x9
just trying to find a good weight to explode with (because im sooo slow out of the hole), 295 was that weight

BB Lunges (per leg)
230x7
230x6
230x6

did some single leg extension and seated calf work but both were done very quick and circuit style

Shitty workout today, slept entirely too long and felt fatigued throughout the day. did 5 sets of 3-5 reps @ 145 on standing military press. Good form and started out all sets explosive but not nearly enough energy to get more than 4 or 5 reps. Supersetted with pullups, was only able to get 6 reps on all sets.
Did some pulldowns with a hammer grip type attachment, I really enjoy the m2m connection on this exercise. Dips were weak with 3 sets of 8 @228 lbs + 60lb DB.

DOMS from quad workout yesterday, if I feel it all tommorow I'll move deadlifts back a day.

100 mcg t-3 tonight

dosed 50 mg 1,3 dimethylamine + 300 mg caffeine pre workout. kicked in rather quickly. yawned alot throughout the workout. slight euphoria (tingly scalp) when good notes from music hit my ears

Deads
430x3, shouldve loaded up 435
435x3, rounding back on descend
435x2, not enough heel drive
425x3
425x3, first two reps explosive, third stalled
435x2, playing it safe
425x1

B1 King Deads (per leg)
3x55sx8

B2 Incline DB Shrugs
105x8, form questionable
105x8
105x8, much better

hip adduction and abduction at 160, 3 sets of 12 on both
ab work
grip work

afterwards jogged and walked a total of 2.5 miles. not controlling breathing very well. finished in about 20 minutes. horrible time, hoping to get it back to mid 15 minutes again.

Nice numbers on deads.

Your recent pics are showing steady improvement and yeah,if I was a chick,I let you bang me right quick.

thanks, really appreciate it. when are you gonna start a log up? i'm always curious to see what you're up to (no stalker) as you generally have some interesting ideas




lol, alright! that's all that really matters...

day off today. DOMS in lower back, specifically from rounding on descend on deadlifts. felt bloated today for some reason. cals are going to end up at around 2400-2600 for the day.

Are you losing your back on purpose, or is it fatigue setting in?

fatigue/weight too heavy. i need to focus a little more on form instead of just trying to lift the heaviest weight possible...

by the way nice bf% loss in your log, good luck in the contest

Gotcha - that's always the hardest thing to do; putting the ego on hold and knowing to quit right away when form starts to slip. I know I'm guilty of it!

Thanks, glad to see that someone is actually reading my log! I'm hoping to get down to 15%, but that will be hard with only 3 weeks left. Final goal will be 10 - 12% range. I have to say, this contest is just the thing I needed to actually become motivated to lose weight. I kept slacking on it when I said I would do it before, so this was a nice kick in the ass.

mediocre horizontal push/pull workout. lower back still sore

im taking a week off from training and stimulants, it seems every year right before school starts I set myself back with an injury or illness and it is not going to happen again this year.

prepare to see a flurry of posts in random sections

Your sig quote is hilarious. Its amazing what seeing a couple of bottles of nootropics can do to a potential mate.

haha, yeah that was a hilarious post, one of the few things i've actually laughed out loud at while reading

I've kept a few logs on here in the past,it just got old.

My w/o's aren't inventive by any stretch,I pretty much have just thrown several training concepts together and do a abbreviated upper body w/o consisting of back/bi's/chest/shoulders 2-3 times weekly.

Short rest intervals,static holds on final reps of most lifts,to or near failure on most lifts with burn out sets inserted afterwards,etc IOW nothing profound.

went for a pre-breakfast run this morning as i ate a little much last night due to being ridiculously fucked up. 2 mg xanax, 1 beer and 1 blunt of some mids between a a friend didnt leave me with much self control. maybe totaled 4000 cals for the day at most.

went no carb today after breakfast
still at 100mcg t-3, took it basically with my last meal yesterday and today. dissapointed at that, as i've read decreased absorption with t-4 taken with food i'm assuming t-3 is at least somewhat similiar

going to visit the doctor asap as i have a strange thing in my lower abdominal region. i suspect it to be a hernia, though im by no means certain

100 mcg t-3 again last night. went over cals AGAIN, but no bad food, mainly fat and i consumed a lot of sesathin and had dosed tta + salvia m. before
pre-breakfast cardio followed by workout about 1 1/2 hrs after breakfast.

workout went alright
best set on inc bench was 195x5, then 3 sets at 195x4, followed by a set of 185x7or8 (i didnt have my pen, fuck)
did 5x5 db rows with 115, weight came up relatively easily, used straps

next was db bench, arms were shaking very bad, first set at 90x6, left arm failed horribly
then did two more sets at 90x8
supersetted with BB rows at 3x195x8 with very good form, felt great M2M connection

CG bench was weak as i struggled to get 165x8 this was supersetted with incline DB curls at 32.5x7 or 8. 4 sets of both exercises

what are you noticing from the t-3? Or is it too early to tell?

i noticed a slight drop in weight at the beginning, diet has been a little inconsistent the past two days but i woke up this morning relatively lean. i feel as though i'm also holding water from TTA. definetly didn't gain any weight on my week off which is very surprising + awesome.

slight increase in BBT, though i dont have the thermometer to prove it, also increased dump frequency (as i so eloquently describe it)

went to the doc, no hernia. got some methylphenidate as well

workout:

front squats:
225x4
235x3, my back is curving way too much, not ready for this weight
225x4
225x4
225x4

Back Squats
275x8, easy and explosive
285x8, friend noted left foot is open
315x4, fail. very explosive
315x2, rest pause, 1, rest pause, 1
315x1 for the hell of it

BB Lunges
3x225x5 (per leg) not too difficult, my hip flexors were tight so i had to stop short on all sets

Single leg quad extensions supersetted with seated calves
4x115x8 on quad extensions
4x5 platesx15 on seated calf raise
no rest between exercises or sets, i was drenched after this

ab work

wow, legs are sore, particularly from lunges in the inner thigh region

todays workout:

A1 Standing Military (slightly wider grip than usual)
135x6
135x6
135x6
135x5 and then 1/2 rep

A2 Pullups
bw@225x6
x6
x6, barely
x5

B1 (i forget the attachment name but hands are close and facing each other) Pulldown
180x15, easy
195x10, harder
195x10, then 105x20, while bringing it lower than previously

B2 Lateral Raises
40x10
40x12
40x12

C1 Incline DB Curls
30sx10
30sx5 then dips then 30x8 hammer grip
on the second set i did alternating, it seems to tire me out quicker for some reason, probably mentally thinking "im going to get 10 reps" and i assume i will fail at that point, need to work on that

C2 Dips
225+50x15
225+55x9

couple forearm curls for good measure, along with some rotator cuff work

was going to run...until tropical storm erin hit

flooding pretty bad in houston today, might not get to workout

also considering dropping t-3 dosage down to 80-85mcg, woke up and was feeling some chest discomfort, and has continued for a few hours. hopefully an isolated case

progress has been rather neutral past few days, noticing strength loss, though it doesn't surprise me too much being on TTA, t-3 and sesathin

energy balance has been fucked up these past few days (no cardio) due to sore legs, tropical storms and college move in, i have no excuses though not to bust my ass tommorow

Now that is what I like to see,nicely done.

Glad to hear that you don't have hernia,your trainung would definitely be shot for a long ass time.

Front Squats
3x225x3
2x230x3

Back Squats
295x2, 275x2
275x7
285x6
295x6

Lunges
225x5
225x5
225x5
225x5

Single leg quad extensions (im at school now so its a diff machine, seems like the weights are lighter)
3x135x15

some standing calf work, abs
sweating profusely throughout workout, also had trouble catching my breath at times but i kinda liked that

nice poundage on the fronts!

ah, i've been slacking both in my personal journal and on here...

anyway, heres a new pic @ ~221 lbs

today's workout:

A1 incline BB Bench
185x5
2x185x4, quick break, 1
185x3, quick break, 1
185x3, quick break,
-- I'm noticing my wrists are bending backwards when benching, I need to correct this.

A2 BB Row (straps)
5x200x5
-- not that difficult but my lower back was tight from deadlifts

B1 DB Bench
90x8
90x8, barely
90x6

B2 DB Row (straps)
3x100x8
-- Great M2M connection, was focusing on form and I was very explosive

C1 CG Bench
155x15
155x12
155x8, fail
-- focused on keeping wrist straight and going full ROM

C2 EZ Bar Preacher Curl
3x60x15, wide grip, x8 narrow
-- amt of narrow grip reps dropped a little bit in latter two sets. not much rest time between c1 and c2 cycle

2 sets of 30 with 25 lb dbs (hammer curls), with focus on the lower portion of the ROM

10 min jog, 10 min elliptical. i weighed in at 216 sweaty with an iPOD and shoes, wtf?!

hats off to border patrol. i paid a visit to mexico this morning/afternoon and picked up 20 boxes of a 'testosterone booster' and lets just say they didnt make it across

How did that work out for you at the border? Was it a big deal?

well our car was one of the few to get picked for inspection (maybe 1 of 4) and if your car is inspected youre basically fucked if youre trying to sneak anything in. right before the inspection my friend claimed that we had this stuff and that we didnt know it was illegal to bring in. if we had not have claimed it at the border it would have been a 300-1000 dollar fine. we then had to return the items and the pharmacy said they would keep the items for us (i hope so, no refund)

i spoke with an officer as we made our 2nd trip around (empty handed) and he was talking to us about "sauce." "Dude, bros, what are yall planning for post cycle therapy (obviously expecting us to be ignorant)" we talked a little while and said most people just come down get injected and leave. which would be reasonable except for the fact that its a good 2.5 hr drive. owell

There was actually an article on TNation last Friday called "Tijuana Daytrip" which details a very similar trip and TC mentions the daytrips for redijects are becoming quite popular due to increasing border scrutiny. Glad to hear you got away unscathed.

yeah i read that, perhaps that is what stimulated my interest to go down there.

going to taper t3 dosage down soon (sunday)

i have l-tyrosine, ephedrine, 11-oxo, abdliderate, egcg and reduced cals for when i'm off

current stats:

BW: 230
BF %: ~16%

Flat Bench: 230x5
Deadlift: 465x3
Squat: 325x4
Pull Ups: (BW) 7

current supps:
multi
vitamin b complex
vitamin c
melatonin
fish oil