So a many good things happened over the course of this past year:
-Lost over 20lbs and 8.5mm off my navel skinfold.
-Was pulling over 400lbs on the deadlift before tweaking my back.
-Didn't go on any crazy bulking phases and learned the value of IF'ing
-Found that I do quite well on a low carb diet ala Anabolic Diet. The carb loads make me retarded.

What's coming for the New Year? Well, I have a lady friend I'm going to visit in May in Ecuador and I want to look extra awesome. That also gives me a fair time frame for my new routine, which will look like this:


During the bulk:
Sunday
-Full Body Negative-Only Training
-8 to 10 reps, 5+ seconds each rep
-Aiming for control and constant tension
-DC Stretching

Wednesday
-"Rogue HIT", "Crazy HIT" "DC-ish HIT"
-Focusing on longer TUL's vs. NO training
-Use of intensity extenders and crazy finishers
-DC Stretching

Friday
-Bodyweight Exercises as a means to deplete the remaining glycogen in my system
-8 to 12 reps each exercise, no more than 2 sets
-Liberal use of Blast Straps
-No DC Stretching on this day

During the Cut
Sunday and Wednesday
-Straight HIT, stopping short of failure during the first week; limiting myself to strict concentric failure in the second (and third) weeks.
-No DC Stretching

Friday
-HIIT in the form of sledge hammer tire beatdowns (Tabata) or Push Presses (Tabata)

Diet
-Straight AD/CKD cutting for 2-3 weeks, TNT-Style "Phase E" when bulking for 4 to 6 weeks.
-Using IF principles during the bulk and cut; getting my numbers closer to 12/12 and 8/16 when the mood allows it.
-Liberal use of ALA, yellow gold, and Vinegar
-4 weeks out of Ecuador I'll start with a 2 week (or as long as I can stand) true PSMF before transitioning back into a more CKD.

Here's to a great 2008.

What's your diet going to be like? CKDish?

Lady friend in Ecuador?? Very nice.

She's American, but she's down there teaching Engrish to the Ecuadorians in Vilcabamba. Twill be my first time ever out of North America.

Awesome. Latin America rocks -- I'm headed to Costa Rica for a month this summer, shall be me 3rd or so Excellent Extra-American Adventure.

Anabolic Diet, so pretty much.

Rogue HIT 12/12/2007
Nitro Leg Press: 350 x 30, 410 x 20, 505 x 10
Bench Press: 100 x 29, 115 x 20 135 x 9
Yates Row: 60 x 30, 75 x 20, 100 x 8

Hit some new PR's at given weights, though I'm still dialing in the workout.

As for my sunday workout, since our studio that houses the Negative-only equipment is having some work done to it, we used the Super Rep workout listed here:
http://drdarden.com/readTopic.do?id=431118

what's the ALA for? depletion?

Insulin Sensitivity/Mimicker. I've ordered some yellow gold to see if it helps the carb loading.

HIT Depletion
Pistols: BW + 15 2x3
Glute-Ham Raise: BW, 2 x10
1 Minute Chinup: BW for 30 second positive, 40 second negative
1 Minute Dip: BW for 30 second postive, 32 second negative
Blast Strap Rows: Feet on chair for 2x10
Blast Strap Pushups: Feet on Chair for 2x10
Nitro Adduction: 100lbs for :61 + 4 forced reps
Push Press: Bar for 25 reps
Leg Press: 380lbs for 15 deep reps

And here comes the carbs. I was very pleased with my performance of the chin; I'm not sure you can do much better for depletion than slow reps for TUL.

SuperRep HIT 12/16/2007
For those not wanting to jump all over for links, a "super rep" is when I take a weight that I can only move for 1 rep, get said weight to the contracted position (or just short of lockout on exercises like the leg press) and hold. The negative takes care of itself as static strength fails. After that, I cut the weight by 40 to 50% and get as many reps as I can. The workout is finished with whatever I want, in this case slow pushups and dip to really pump the triceps.

Nitro Leg Press: 590lbs for 2:12, 325lbs for 10 reps (Much deeper this week)
Nitro Pullover: 225lbs for 1:12, 120lbs for 8 reps
Nitro Pulldown: 215lbs for 1:06, 110lbs for 10 reps
Med-X Chest Press: 540lbs for :58, 280 for 6 reps + 1 forced
Nitro Rear Deltoid:140lbs for :50, 80lbs for 5 reps + 1 forced
Nitro Bicep Curl: 117lbs for :58, 65lbs for 5 reps + 2 forced
Superslow Pushup: :49 TUL
Med-X Dip: 300lbs for 5 reps + 2 forced

More Regular HIT-ishness 12/19/2007
Trap Bar Deadlift: 245lbs for 20 reps
Med-X Dip: 390lbs for 11, 310 for 6, 250 for 4
Nitro Pulldown: 205lbs for 6, 155lbs for 4, 130lbs for 4
Trap Bar Deadlift: 245lbs for 10 reps
Med-X Dip: 390lbs for 8, 310 for 5, 250 for 4
Nitro Pulldown: 205lbs for 5, 155lbs for 4, 130lbs for 4
Neck Helmet: 10lbs for 6 slow reps
Top-Down Squat: 275lbs for 8 reps

Didn't feel like doing Rogue HITishness, especially after watching some of Dr. Ken's videos and this gem:
http://youtube.com/watch?v=1PBaY4q_yBo

I did have a superrep workout in Arizona but mostly just hung out and relaxed. Today was my last "easy" workout before my "Ecuadorian Onslaught 2008" begins.

Rest-Pause HIT
-Ass to Grass Barbell Squat (with a brief pause in the hole): 135lbs for 10/5/3, 18 total reps
-Medx Chest: 440lbs for 6/3/2
-Nitro Pullover: 170lbs for 10/6/4
-Bodyweight Dips: 3/2/1
-Bodyweight Chins: 5/3/2
-Farmers Walk: 155lbs for distance (across parking lot and back)

I feel like Kevin Durant attempting to bench 185...long long way to move the weight.

DC-ishness HIT
-A2G Barbell Squat: 155lbs for 17 total reps, followed by
-Leg Press Widowmaker: 400lbs for 11 reps (too heavy)
-Bench Press:155lbs for 13 total reps
-Yates Row: 105lbs for 17 total reps (will increase next workout)
-DC Calves on Nitro Leg Press: 280lbs for 12 reps

In spite what you may have read, it's actually quite hard to put down a lot of calories if your diet is fat-centric...or at least in my case it is.

Tomorrow I get to return to negatives, which will be the first time I've ever used them in a calorie surplus. I got much stronger but now I think it will help me add quality muscle, though I will be cycling it just like my diet:
6-7 week blast
2-3 week cruise

Speaking of diet, it's really really really hard to put down a lot of carbs when you've become fat adapted. I get sluggish and really full feeling physically. I know I need the spike in kcals, so I keep putting down the food from friday 6pm to sunday 10am.

The Return of Negative-Only 1/6/2007
-Trap Bar Deadlift: 355lbs for 5, 265lbs for 10
-NO Leg Extension: 160lbs for 10 reps
-NO Military Press: +37lbs for 10 reps
-NO Pulldown: +95lbs for 10 reps
-NO Dip: +95lbs for 10 reps
-NO Lateral Raise: +30lbs for 8 reps
-NO Incline Fly: +37lbs for 8 reps
-NO Calf Raise: +90lbs for 10 reps

All the 10 reppers will go up next time. Also, negative only followed by DC mega-stretching is brutal.

DC-ishness HIT 1/9/2008
-A2G Barbell Squat: 155lbs for 20 total reps, followed by
-Leg Press Widowmaker: 380lbs for 12 reps (still too heavy)
-Bench Press:155lbs for 11 total reps
-Yates Row: 115lbs for 15 total reps (will increase next time)
-DC Calves on Nitro Leg Press: 300lbs for 12 reps

Squat felt very solid, while the bench felt strong in the first "set." After that, I just seemed to run out of juice. Good workout, though.

Sunday's workout was a makeshift beast, as our studio where the negative-only gear is was in the final stages of being remodeled. Highlights included:
-Sumo Deadlift
-Glute Ham Raises
-All sorts of rest pausing

The whole day was blaisè and the workout was no different; looking forward to squats tomorrow.

DC-ishness HIT 1/16/2008
-A2G Barbell Squat: 160lbs for 20 total reps, followed by
-Leg Press Widowmaker: 300lbs for202 reps (just right!)
-Bench Press:155lbs for 14 total reps (Big improvement in feel and reps)
-Yates Row: 120lbs for 14 total reps (felt just right)
-DC Calves on Nitro Leg Press: 315lbs for 12 reps

This was a great workout; no lethargy like last week to muck things up. I fasted 16 hours including sleep, which didn't affect my workout at all, in spite my pre workout meal having, of course, nearly zero carbs (almonds, cream, mpi, flax meal...yum).

DC-ishness HIT 1/23/2008
-A2G Barbell Squat: 165lbs for 20 total reps, followed by
-Leg Press Widowmaker: 320lbs for 20 reps (used the wrong weight but made myself get it)
-Bench Press:155lbs for 13 total reps
-Yates Row: 120lbs for 15 total reps (felt just right)
-DC Calves on Nitro Leg Press: 325lbs for 12 reps (getting challenging)

These are seeing a resurgence it seems. I'm not sure how to ask this delicately, but how do you avoid your Johnson when doing these?

That's about as delicate as can be asked.

For me, the 45lb plates hit my chest before the bar wacks my dong. That said, one has to play with torso angle to get this just so.

And for those following, I have been logging my workouts in my workout journal...yes, pen and paper. I'm making some changes based on my height:

-Floor press instead of bench press: the length of my arms not only gives me shitty levers, but I have been getting some minor shoulder irritation. Better nip that in the bud, plus I could use the tricep mass.
-Powerlifter squat instead of Ass to grass BB squat: Again, levers and joints. My knees have been sounding like rice crispies and I can use more hip drive which is where I'm stronger.

Here's to progress.

1/30/2008: DC-ish HIT-ishness
-Powerlifter Squat (from here on out called "power squat): 180lbs for 10/5/5 = 20 reps (still had one or two in the tank), followed quickly with:
Nautilus Leg Press: 300lbs for 20 reps

-Floor Press: 165lbs for 7/4/3 = 14 reps (felt great)

-Yates Row: 122lbs for 8/4/3 = 15 reps (will go up next time)

-DC Calf Raise: 330lbs for 12 reps

Got my ego out of the fucking way with the Floor Press and Power Squat. I had been attempting the full bench press and bodybuilder squat, but neither fit my structure (i.e. torso leans forward too far and shoulders scream at how far behind my torso my elbows would get). These lifts today felt locked in and progressable, which is what really matters in the long haul.

Super sunday should mean a nice boost in glycogen storage...sure, that's what we'll call it.

Super Sunday Negative Only 2/3/2008
-NO Leg press: Lever + 180lbs for 10 reps
-Sissy Squat Widowmaker Stage Repped: BW +25lbs for 10/10/10 + 1
-NO Chest Press: lever +140lbs for 10 reps
-NO Low Row: lever +125lbs for 10 reps
-NO Decline Fly: lever +50 for 10 reps
-NO Behind the Neck: lever + 42 for 10 reps
-NO Calf Raise: lever + 120lbs for 10 reps
-Waiter Walk: 35lbs

I think I just earned tonight's feast, but I will only sip protein until the big game.

DC HIT-ish style 2/6/2008
Power Squat: 185lbs for 10 reps
Floor Press: 170lbs for 6/3/2 = 11 reps
DC Calf Raise: 330lbs for 12 reps

Quick and easy, as I take 2 weeks to diet and "prehab" my body before another big push. Squat felt good, as did the floor press in spite huge soreness from the negative-only work. Expect a reorganized routine for the next push cycle.

Day 1 Cut Phase 2/10/2008
-Trap Bar Deadlift: 295lbs for 8 reps
-Med-X Lumbar Spine: 280lbs for 7 reps
-Chinup: BW + 45 for 4 rest/pause reps, followed by 5 bodyweight chins (staying away from failure)
-Military Press: 2 sets of 5 using 100lbs
-Shoulder Abduction/Adduction on Nautilus Freedom Trainer: "35lbs" for 8 reps each direction, each arm
-DC Calf Raise: 320lbs (different leg press) for 12 reps


Things learned during the build phase:
-If attempting to incorporate negative-only training, due so after your progressive work set and in a push pull fashion. Also of note, this is how I'm going to work during the next build phase.
-Adding more carbs isn't a bad thing, but still keeping them low, timed, and from fruits/veggies is ideal (ala berardi)

During the build phase I gained 4 to 5lbs depending on the day I weigh. Weighing myself everyday kept me on track as to when and how to add additional calories so that I'm trending upward. For the cut phase, I'm using Berardi's "Get Shredded" diet macros in a Leangains fashion. while allowing for half a day refeed on saturday of this week and one free meal + half a day refeed next week. I should drop 4lbs during the next two weeks without much trouble. Other things of note:

-Venom Hyperdrive really does blunt appetite. I suspect if it simply wasn't enough and you knew your stim tolerance, you could add some pseudoephedrine.
-Mentally taking a break for two weeks is really very refreshing.
-I'm shocked at how weak I was on the weighted chin, but it gives me something to practice.
-I've lost the urgency to be huge that I had when I was younger, which lead to a lot of wheel spinning. Focus on the basics and progress them over time.
-I like wearing tanktops while I train, so my new rule of "no tanks until you floor press 220" is quite a motivator.

Indeed it does, my next destination will bew Colombia

Cruise Workouts 2/13/2008
Power Squat: 190lbs for 10 reps
Floor Press: 170lbs for 8 reps
Chin: Bodyweight + 25 for 5 reps
DC Calf Raise: 330lbs for 12 reps

Been feeling pretty decent on the diet and just a dab of gatorade was used with today's workout. Looking forward to saturday.

Back to hard work 2/20/2008
-Power Squat:190lbs for 10/5/5, total 20
Widowmaker:260lbs for 20 reps
-Floor Press: 170lbs for 8/3/3 for a total of 14 reps, quickly followed with
Suspended blast strap pushups: 4 reps
-DC Calf Raise: 335lbs for 8 reps*

*Threw in 3 position burns to compensate for the fact that I wore my Nike Frees rather than my chuck tailors. On this leg press, it's not a good thing and I kept slipping. Lesson learned.

Great workout; the squat is feeling better by the day and I can see how Alan Aragon's "Culking" type of recomp eating will come in handy for such a schedule. Looking forward to my free meal.

When are you going to Ecuador?

May.

Culking until then.

Where in Ecuador are you going? Will you go to Vilcabamba? If you do, drink the water (supposedly)...but in the Vilcabamba valley, you must try "Cuyes Asados" Roasted Guinea Pigs...never had them, let me know

Funny you mention this, as my girlfriend has been living in Vilca for the past 6 months teaching english (hence my visit). I'll be landing in Quito but heading to vilca for a chunk of the trip.

I hear a party is being thrown for me with every meat under the sun.

That's why I asked about Vilcabamba...you know about the purported benefits of the spring water from there, antiaging, etc.


And how do I break this.....the party is not FOR you...it's an excuse for a party....hmm don't drink the chicha

I was always under the impression that the logevity was due to favorable climate and lifestyle...maybe the water is really what I should be looking for. Perhaps a tree of life?

My girlfriend informed me that it was just an excuse to party, but a man can dream right?

What's Chicha?

Chicha is basically Andean Beer

Have some, anyway...

I was looking at the wiki page for Vilcabamba


Now look under San Pedro Cactus Shamanic uses...
check out all the alkaloids...wow! I had no idea...I'm going to travel soon

Lots of alkaloids and mescaline for good measure. Should be a great trip in the mountains.

I'll try the chicha with the guinea pig.

Let us know how the guinea pig is. Saw them eating it on Bizarre Foods, it actually looked pretty good.

2/23/2008
DC Chin: BW + 25 for 8/3/2 = 13 reps, quickly followed by
Negative-only chin on XNTRX monster: 55lbs for 10 reps
Trap Bar Dead: 335lbs for 7 reps, 265lbs for 10 reps, quickly followed by
Negative-Only Leg curl: 35lbs for 10 reps
Negative-only calf raise: 160lbs for 10 reps

Fantastic workout and now I pig out.

For those watching at home, I have a pretty sweet smoothie recipe that I have every night as the last "meal" before the fast begins:
-3/4 cup blueberries
-3 tbsp heavy cream
-2 scoops vanilla mpi
-1/4tsp vanilla extract

Mix the extract, mpi, and water first before adding the bb's and cream. Blend until thick and tasty.

Sounds good. I make mixed berry smoothies pretty often - I'll have to try it with the heavy cream and vanilla extract.

I've only recently added the vanilla extract due to the recent batch of TP MPI being...well...just awful. The consistency is different and the flavor is crap. N=1.

Was it TP's premium french vanilla flavor? I think BSL vanilla is the only way to go.

No, the free flavor. Their premium is quite good but I wasn't disappointed with the last batch of free vanilla, hence my question.

2/27/2008
-Floor Press: 175lbs for 8/5/3, 16 total reps, quickly followed by
-Blast Strap Pushups: 6 reps
-Squat: 215lbs for 8, followed by
-Widowmaker on Nautilus Nitro: 280lbs for 20
-DC Calf Raise: 335lbs for 12

Diet: High Carb and Protein, low fat, a hair above maintenance. Let the culking begin.

I was silly sore after my saturday workout...looking forward to progression.

3/1/2008
DC Chin: BW + 25 for 8/3/2 = 13 reps, quickly followed by
Negative-only chin on XNTRX monster: 60lbs for 10 reps
Trap Bar Dead: 335lbs for 7 reps, 265lbs for 10 reps, quickly followed by
Negative-Only Leg curl: 35lbs for 10 reps
Negative-only calf raise: 170lbs for 10 reps

Good improvement in the finishers but no improvement in the biggies. Second week of working on the chin and, while it felt more locked in, I wasn't able to get anymore out of it. No worries, good workout.

3/5/2008
-Floor Press: 185lbs for 7/3/2, 12 total reps, quickly followed by
-Blast Strap Pushups: 8 reps
-Squat: 225lbs for 7, followed by
-Widowmaker on Nautilus Nitro: 300lbs for 20
-DC Calf Raise: 340lbs for 12

Shit or get off the pot time, as I'll be "bulking" until the end of the month before going psmf/velocity diet for 2+ weeks with my father, who only ever loses weight if I'm dieting with him.

V-diet... eesh. Good luck my friend.

I've been ingesting shakes almost exclusively while IF'ing (except for my refeeds of course). Frozen berries (1/2 serving per shake) and inulin (5g) are nice additions.

Inulin is go!

Yes, remember last year I did the Vdiet with my father and after day 3 I was fine with it. I'll certainly modify it this time:
-DCP
-PEA/Hordenine
-Venom 3.0
-Ephedrine

After the first two weeks, I'll add a free meal in the middle of the week, moving slowly back toward maintenance; it's just there to rip the fat off my body that I may gain during the next month of "building" ala Layne.