Offseason Begins!

Carb-Cycling

Carb-Cycling
- I looked into this and it could be lots of fun! After reading the entire article here is how it works:

Schedule
Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low carb
Saturday = High Carb
Sunday = Low Carb

NO CARB DAY
- simple no carbs (exceptions some green-vegies)

LOW CARB DAY
- 3 out of 6 meals may contain carbs
- 1 gram of carbohydrate per pound of bodyweight
- If your working out, 2 of the carb meals must be a pre and post workout one.

HIGH CARB DAY
- 4 out of 6 meals can have as many carbs as you would like.
- Those 4 carb meals, with the minimum protein, should have a fruit.
- 2 of those carb meals must be pre-workout and post-workout

Protein- Minimum your body weight to 1.5x bodyweight
Fats- Should come from essential fatty acids like omega 3's. Fish oil and such. about 10-20 grams
Carbs- Specified above; all carbs should be healthy ones.

I'm gonna go ahead and give this a try. This should be alot of fun. Tommorow I have to workout so I'm gonna start off like the schedule with a high carb day.
 
Todays workout overall sucked because it was split

School Gym

PowerClean
140x3
140x3
140x3
140x3
140x3

Incline Bench Press
95x10
115x6

Friends home

Bent over rows (used less weight to get full range of motin)
85x5
85x5
85x5
85x5
85x6

Front Lateral raises w/ plate
25x10
25x10
25x10

Bench press
65x43
65x10
65x8

NOTES
* Glad the powerclean was good; heaviest workload I had ever done with cleans; not just a one time thing I did a workout ago.
*Incline bench press I had to leave in the middle of my workout to get picked up. sucked
*Bent over rows; decided that full range of motion was more important then weight itself so I lowered the weight.
*Bench press- just doing something to shock it a little.

Diet today: Today was my no carb day.
Meal 1- 4 oz of chicken
Lunch- 2 scoops of whey protein
Meal 3- 5 oz of chicken
Meal 4- Tuna Can
Meal 5- 2 scoops of whey protein
Meal 6- some almonds (getting in about 50 more grams of protein before bed)
 
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Diet today: Today was high-carb day so it was pretty awesome.

267 grams of protein
255 grams of carbs
30 grams of fat

Workout: Sucked again. My parents are still not taking me to the gym. So sinec my chest was sore still from the shock workout here is what I did today:

PowerClean
145x3 (2 of these reps I front squatted)
145x3
145x3
145x3
145x3

Bent over row
95x15

Then I played football for about 2 hours.

Did not feel like a productive day at ALL. At least my powerclean is still going up. My workouts have been sucking. I haven't deadlift in a while; and I'm only getting in 1 or 2 workouts a week. My diet finnally starts to be good when my workouts start to suck. I can never get them both going at once.
 
Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
Week 7 Weight- 189.6 (+2.8)
Week 8 Weight- 191.4 (+1.8)
Week 9 Weight- 184.0 (-7.4)

Total Weight Gained: 12 Pounds
Average Weight Gain per week: 1.33

Notes*
-Today I plan on getting a great workout including Powercleans, Deadlifts, Front Squats, Bent-over-rows, Pull-ups, Dumbbell Bench Press, and Core work
-Carb Cycling is AWESOME. I can stay strict on a diet for short periods of times so its like this just works for me because you have low carb days which feel like a diet and then the higher carb days.
-I'm finnally balancing out the Average weight gain per week. I plan on doing so until it is 0.75 per week.
-I'm glad I'm burning off the extra fat around my waist. My waist is 32" at the naval.
 
Power Clean
150x3
150x3
150x3
150x3
150x3

Front Squat
95x5
95x5
95x5
95x5
95x5
95x5
95x5
95x5
110x5

Dumbbell Bench Press
30x5
30x5
30x5
30x5
30x5

Flys
15x5
15x5
20x5
20x5
20x5

Pullups
4
3
1
1

Lateral Raises
10x10
10x15

Seated Bicep Curls
30x10 each arm
30x10 each arm

Notes*
-Powercleaning is getting more better every workout. I'm adding 5 pounds to every workout and at the rate I'm going I should be doing 5x3 with my max very soon
-Front Squatting was awesome. I need to add more weight though. I did a competition with my friend. I front squatted it 5 times and then he did 5 times and so forth. I ended up winning. It worked my core really good too.
-I'm breaking my bench press plateau by doing dumbbell bench press and flys for 6 weeks. During this time I will get my back stronger also and get some lateral raises in.
- Yeah back doing pull-ups.
 
Power Cleans
155x2
165x0
95x5
95x5
95x5
95x5

ATG Squats
95x1
135x1
155x1
160x1
165x1
170x1
175x1

Leg Press
250x12
250x12

Dumbbell Bench Press
50x5
50x5
50x5
50x5
50x7

Dips
Bodyweightx2

Tricep Dips
bodyweightx10
bodyweightx10
bodyweightx10
bodyweightx10

Pullups
6

Lat Pulldowns
100x8
120x6
140x4

Notes
*The Squat Needs work. In the squat chart my max shows as 290 but that was like 1/4 above parallel. REAL ATG I can only get 175. Thats why I only run a 5.3-5.4. I have no base strength in my legs. So the next two monthes I am gonna prioritize the Squat instead of deadlifting. I wan't to squat my 2x my bodyweight bad. I think I'll squat 2 or maybe even 3 times a week.
*Powercleans I couldn't get 155 for 5x3. IF anyone reads this do you think it will be smart to use lighter weight, like I did today, and focus more on the explosion then the amount of weight lifted?
*Dumbbell Bench press was awesome. Gonna do these and dips for 6 weeks and it should break my plateau.
 
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This workout is from Thursday: I forgot to post it

ATG squats
120x9
120x9
120x9
120x9

Single Arm dumbbell rows
45x10
55x8
65x6

Dumbbell bench press
50x5
50x5
50x5
50x5
50x8 (+2 rep improvement)

Dips
4 (+ 2 rep improvement)

Straight Leg Deadlift supersetted with Shrugs
120x10
120x10
120x10
120x10

Seated Calve Raises
90x12
90x12
90x12

Lateral Raises (side)
15 pounds each arm x 10

Lateral Raises (front)
15 pounds each arm x 10

Hanging Leg raises
Just did as many as I could

Notes
* The squats felt awesome that was the first workout from the smolov
*My chest is finnally improving. Switching over to dummbbells was smart. gonna keep at it until it stops improving. Hopefully I'll get real good at them dips to
*Dumbbell rows were cool too- gotta get that caught up with the chest
*finnally worked my hamstrings
 
Squats
130x7
130x7
130x7
130x7
130x7

Dumbbell Bench Press
55x5
55x5
55x5
55x5
55x6

Dumbbell Rows
55x5
55x5
55x5
55x5
55x15

Dips
6 (PR!)

Straight Leg Deadlift
135x15
135x15
135x15

Lateral Raises
20x4
15x8

Ab work:
Russian Twists with med ball (to failure)
Planks (to failure)
Side Planks (to failure)
Hanging Leg Raises

Did some more work for legs- A's Running Drill, Butt Kickers, one sprint

Notes
*Chest is getting stronger and stronger :)
*My dumbbell rows are alot better then I thought. Gotta go up weight next time
*Dips hit a new PR. Eventually I wanna do 4 sets of 10 when I'm done the 6 week dumbbell switch
 
Weighted Crunches
10x15
10x15
10x15

Squats
140x5
140x5
140x5
140x5
140x5
140x5
140x5

Dumbbell Bench Press
55x5
55x5
55x5
55x5
55x8

Dips
2

Lat Pulldown
130x5
130x5
130x5
130x5
130x7

Straight-leg Deadlift
95x15
95x15
95x15

Calve Raises
110x12
110x12
110x12

Lateral Raises
15x10 each arm

Rotator Cuffs
15x10 each arm

Ab work:
Planks till failure
Side planks till failure
Leg Raises till failure
Hanging Leg Raises till failure

Notes
*Legs getting stronger; I thought that would be hard but it was easier then I thought
*Dumbbell bench press got better too; gonna move up to 60
*Dips surprised me; probably because the DB bench press hit my chest really hard today
*The Straight Leg Deadlift someone told me not to lock out my knees? But its called straight let deadlift...so I'm not sure; I'll have to look up the technique on it.
 
As for the diet- I only carb cycled 1 week. I'm gonna start checking my weight every 2 weeks. So far its just staying the same. Taking a break from all this bulking and stuff just focusing on getting enough protein/water and some fruit/vegetables and I'm good.
 
jmanjman47 said:
*The Straight Leg Deadlift someone told me not to lock out my knees? But its called straight let deadlift...so I'm not sure; I'll have to look up the technique on it.
Click to expand...

As I understand it you're meant to bend your knees very slightly, or as much as it takes to get your torso parallel to the ground (which shouldn't really be much). Like . If the person was referring to when you're at the top of the lift, then I don't know what they're talking about to be honest.

Also, you've made a lot of improvements since you first started posting here. Wow. :D
 
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[Focus] said:
As I understand it you're meant to bend your knees very slightly, or as much as it takes to get your torso parallel to the ground (which shouldn't really be much). Like . If the person was referring to when you're at the top of the lift, then I don't know what they're talking about to be honest.

Also, you've made a lot of improvements since you first started posting here. Wow. :D
Click to expand...

Thanks for the comments. And the video; thats how I am suppose to do it. I have been doing that wrong this entire time.
 
jmanjman47 said:
Thanks for the comments. And the video; thats how I am suppose to do it. I have been doing that wrong this entire time.
Click to expand...

Were you confusing stiff-legged deadlifts and straight-legged? Or just keeping your legs straight the entire time? That must have been awkward and/or difficult. o_O
 
[Focus] said:
Were you confusing stiff-legged deadlifts and straight-legged? Or just keeping your legs straight the entire time? That must have been awkward and/or difficult. o_O
Click to expand...

I thought since it meant straight-leg to keep your legs straight. So what I would do is hold the bar, bring my hips back and go down until I felt a strain on my hamstrings and then bring it back up.

The video looks alot more safer and easier to do though.
 
ATG Squats
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3

Shrugs
135x10
185x10
225x10
225x10
275x2
225x10

Leg Raises
3 sets of failure with 10 pound dumbbell

Rotational ab work
Did a incline cable rotation

Static stretching- 20 minutes

Notes
*First time squatting 2 days in a row. I'm guessing my legs are gonna be dead when I wake up tommorow....
*Haven't done shrugs in a while but after helping this guy with a drop set I was motivated to throw them in today. I think that guy was shrugging like 600 pounds !!!
*Wen't ahead and did some rotational ab work also
*Stretched for a long time; gonna improve my flexibility.
 
Bench Press
95x3
135x3
140x9
155x8
170x7 (all reps assisted)
185x6 (all reps assisted)
195x5 (all reps assisted)
205x4 (all reps assisted)
215x3 (all reps assisted)
225x2 (all reps assisted)
245x1 (all reps assisted)

ATG Squats
95x3
135x3
155x3
175x5
200x1

Straight Leg Deadlift
135x5
135x7

Pullups
2

Notes
*Bench pressed with my Father today. He always has me do his super pyramid. Which is a set of 10,9,8,7,6 and so on until 1. What he doesn't realize is my max is 200 and his is like 400 something so I can't even handle that workload. Basically my father assited my bench press and did upright rows for 7 sets. I pushed it too; my chest and triceps are gone! I only did 2 sets on my own.
*ATG Squats I was psyched! I managed to ATG squat 200 pounds! I added 25 pounds to my squat, in 1 week, just by squatting more and getting used to the movement.
*This whole workout took 1 hour?
 
Ugh; diet was a abmoniation today

A big bag of trail mix (probably 1400 calories)
2 hotpockets
3 pancakes
Some Wings

Theres no other food in my house; its sucking right now.
 
A few changes. I decided that my 5x5 junk has finnally started to stall. I decided to do Spring Track this upcoming March or April. I will follow West-Side-For-Skinny-Bastards 3 until then. I heard alot of good things about this program. Since my upperbody is still sore from a few days ago; I am gonna do the Max Effort Lower-Body today.


Day 1: Max Effort Upperbody

Bench Press- Work up to max set of 3-5 reps
Flat Dumbbell Bench Press- 1x15-20 reps, 2x failure, 3-4 minute rest
Dumbbell Rows supersetted w/ Rear Delt Flys, 3-4 supersets 8-12 reps
Barbell Shrugs- 4x10
Barbell Curls- 3x10

Day 2: Dynamic Effort Lowerbody

Vetical Jumps, 5-8 sets of 1-3 jumps
Step-ups, 2-3 sets of 8-10 reps
45-degree hyperextensions, 3x 8-12 reps
Dumbbell Side Bends, 4x10-15 reps

Day 3: Off

Day 4: Repetition Upperbody

Barbell Bench Press (55-60% of max) 3 sets of max reps
3-4 supersets of 8-12 reps Latpulldowns/ Rear Delt Flys
4 sets of 8-12 reps- L-Lateral Raises
Barbell Shrugs supersetted (8-10 reps) w/ DB Tricep Extensions (10-15 reps), 3 sets
Heavy Dumbbell Holds (2-3 sets of max time)

Day 5: Max Effort Lowerbody

ATG Squats- Work up to max set of 3-5 reps
Step ups- 3 sets of 6-12 reps
45-degree hyperextensions 3 sets of 8-12 reps
High Rep Abdominal circuit- Sprinter situps, toe touches, crunches, 10-20 reps each exercises, circuit 2-3 times, 1- 2 minutes rest
 
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