Leangains

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w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Leangains

Postby w1cked » Tue Jan 03, 2012 6:04 am

I'll retire the old one and start a new one this year. I plan on logging my detailed diet too, probably because I'm becoming orthorexic :(

Currently at ~192#, 13-14% bf. Short term goal is to hit 8% or better in 12 weeks with minimal muscle loss. Ditching my belt too.

Lift (fasted, 15g BCAA+5g creatine)

Deadlift: (135, 225, 265, 315, 365, 415)*5
GHR (5# plate elevated): 12, 10
Chinup: +25#, 3*8
Seated calf: +70#, 3*8
tried HSPU against wall for first time, got 5. Tried to do muscleups and failed.

Meal I (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal II: 9 eggs+brocolli (630)
Meal III: 1.5 cup ff cottage cheese, 1 scoop ON Casein (400)
Total: ~2700

Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Wed Jan 04, 2012 5:04 am

Walked for 60 mins in fasted state

Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, broccoli (350)
Meal III: 6 eggs (400)
Total: ~1400

Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

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David_89
Posts: 2694
Joined: Sun Jun 21, 2009 1:27 am
Location: Australia

Re: Leangains

Postby David_89 » Wed Jan 04, 2012 10:41 am

You taking the Mg for sleep? I've been sleeping a lot better while on holidays, I still wake up early, just minus the 4-5 piss breaks. Feels good.

You reckon you're a chance of hitting a 3xBW dead post diet?

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David_89
Posts: 2694
Joined: Sun Jun 21, 2009 1:27 am
Location: Australia

Re: Leangains

Postby David_89 » Wed Jan 04, 2012 1:11 pm

Yeah it's going well, trying to gain weight over christmas is enjoyable. I got given 20kg of mangoes, 5kg of grapes and 4 watermelons from a client, so I have pumped the fruit down, along with some of the regular holiday food. Looking forward to being back home and being in my regular routine though, much easier to plan food and the like. Been getting wild caught salmon much cheaper as well, which is cool for off days.

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Thu Jan 05, 2012 6:02 am

Lift (fasted, 15g BCAA+5g creatine)

Bench: (95, 115, 135, 155)*5, 175*2*6
Close grip incline: 135*9, 8
CSR: (45, 70, 90)*5, 115*3*6
Band pullapart: mini*2*20
practiced handstands.

Meal I (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal II: 9 eggs+brocolli (630)
Meal III: 1.5 cup 2% cottage cheese, 1 scoop ON Casein (400)
Total: ~2700

Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Fri Jan 06, 2012 6:26 am

Walked for 60 mins in fasted state

Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, broccoli (350)
Meal III: 6 eggs (400)
Total: ~1400

Supplements: 10g fish oil, 35000 IU D-3, 1200 mg Ca, 533 mg Mg, EC*3 (25/200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

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XDSHo
Posts: 1263
Joined: Sun Jan 28, 2007 12:23 am
Location: San Jose, CA
Contact:

Re: Leangains

Postby XDSHo » Fri Jan 06, 2012 12:00 pm

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w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Sat Jan 07, 2012 9:51 am

Lift (fed state)

Squat: (95, 165, 205, 245, 285)*5, 325*2*5
DB Incline: 50*5, 60*5, 70*2*8
Standing calf: 135*5, 225*3*5
DB Hammer Curl: 50#, 2*8
Kneeling rollouts: 2*10
practiced handstands.

ditched the belt, and switched back to hi bar olympic style. Squats were hard, probably because I haven't used the stance for a long time. rollouts felt good, no back pain.

Meal I: 9 eggs+brocolli (630)
Meal II (PWO): 1.75 cup white rice, 20 oz chicken tenderloin (1600)
Meal III: 1.5 cup 2% cottage cheese, 1 scoop ON Casein (400)
Total: ~2700

Supplements: 10g fish oil, 600 mg Ca, 533 mg Mg, EC*3 (25/200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

fctilidie
Posts: 2005
Joined: Sat Jul 14, 2007 2:15 am
Location: Hull, England

Re: Leangains

Postby fctilidie » Sat Jan 07, 2012 11:49 am

Cheers bruv. And high bar olympic style all the way :mozilla_smile:

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Sun Jan 08, 2012 9:34 am

Walked for 60 mins in fasted state

Meal I: 13 oz chicken tenderloin, 1 oz walnuts, broccoli (550)
Meal II: 13 oz chicken tenderloin, green cabbage (350)
Meal III: 6 eggs (400)
Total: ~1400

Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, YC (18, 200), EC (75, 400)

not lean enough for YC yet, but I got a bunch of shitty livelong ones left, just wanna get rid of it.
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout


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