RaSPs 'Get cut or die trying' Journal

RaSP · 11-16-2005, 05:24 PM

OK, So the title isn't so original. After 6 weeks off, and almost 20 lbs lost

I'm back at it. Very frustrating to be away from the gym for so long, I don't know how people do it.

As I mentioned in my other thread, since I lost so much muscle already, I may as well get really ripped before I start my next bullk. I suppose i should go get pinched and get my real bf% as a bench mark.

I am taking a modified version of EMEs cutting stack E/C/A + sesathin and guggul and I am carb cycling 'cause it has always worked well for me in the past (and I just don't like Keto and won't ever take the time to figure out CKD

) BMR is 3219 cals and I am an ecto. So the diet (at least to start) looks something like this:

High Carb -- 3121 Cal 330g/P 315g/C 66g/F

Med Carb -- 2871 Cal 341g/P 243g/C 63.5g/F

Low Carb -- 2451 Cal 329g/P 157g/C 59g/F

By and large Protein is from chicken/tuna/egg whites and ON Whey; Carbs are from oats in various forms; Fat is from Natty PB, fish oil and coconut oil.

The workout is pretty much the same as Dawg and I had been doing. Back, Chest/Shoulders, Abs(off), Legs, Arms, Abs(off). I do 20min HIIT post w/o except on leg day, and on the off days I do low intensity cardio for 30-40 min. Leg day and back day *always* coincide with a high carb day (I'm not totally crazy), and low carb days are *always* off days.

Current stats are 6'3" 201# bf is is already pretty low (maybe 10%?) I'll get this figured out straight away, though.

So there you have it.

*R*

RaSP · 11-16-2005, 05:38 PM

And now for todays workout....

Back at it with Back day! High Carb Day.

BW Pullup (varied Grip) 8,8,6 (2:00)
Deadz 12/225, 10/315, 8/315, 7/315, 6/315 (4:00)
Towel TBarz 10/50, 8/75, 7/75, 6/75 (2:00)
CG Pulldowns 10/120, 10/135, 7/135, 6/135 (2:00)

* Towel TBarz are just like normal Tbar rows, but you wrap a full size towel around the bar and grip it. I like the increased ROM.

Cardio will be in the afternoon today as I was running late to work.

*R*

pammiejoe6 · 11-17-2005, 01:38 PM

dude that totally kicks ass...i have been having trouble with my T-bar rows cuz my barbell is so loaded up there isnt a lot of room to grip when i do my sets....i think ill try the towel idea and see if it works......do you use a regular barbell for your tbars?

RaSP · 11-17-2005, 05:10 PM

Yup. The Tbarz are just like regulr ones, but you use the towel. You can get an extra little sqeeze at the top, too. I have to use less weight than with regular tbarz (probably the ROM), but I love em.

*R*

RaSP · 11-17-2005, 05:18 PM

First chest day

200lbs!

Inc bar 9/135, 8/135, 7/135, 2/155 (3:00)
DB Press 7/80, 6/80, 7/70 (2:30)
Dec Bar 8/135, 7/135, 4/135 WTF? (2:30)
Ahnolds 8/30, 7/30, 7/30 (2:30)
BW Dip 2, 3, 2 (where are those pink leotards again? LOL) (2:00)
Lat raise 12/10, 10/15, 7/20 (2:00)

I decided to put shoulders back with chest. Figure I'll just do armz on amrz day. Worst part about todays w/o was that the only paper in my gym bag to write down the workout was a page with a Chest w/o from March.... Back when I was 135 and benched my bw for reps. (sob) Oh well. I am stronger than last week, and that's what matters. The carb cycling gives me more energy in the gym than a regular cutting diet.

Running late again today. I'll have to go back this afternoon for my HIIT session

*R*

pammiejoe6 · 11-17-2005, 05:34 PM

Quote:

Originally Posted by RaSP

Yup. The Tbarz are just like regulr ones, but you use the towel. You can get an extra little sqeeze at the top, too. I have to use less weight than with regular tbarz (probably the ROM), but I love em.

*R*

kick ass im gonna try them next time...thanks!

way to go on the workout dude!

GameDayDog · 11-18-2005, 10:29 AM

Good luck with thys Partner... I'm waiting to see the results of your caliber test... when we gonna get the pics??? ... Any idea how far you tryin' to cut?? I was just asked thys.. and decyded that I didn't know when I was gonna stop... I myght stop when I walk out in public and women rip my clothes off..

No wait.. that already happens... Hmm.. Tyme to bulk

Peace..~G
(Ladies... start requesting pics now!!)

RaSP · 11-18-2005, 08:16 PM

Thanks man. I'm cutting untill I get definition in my lower abs.

Todays workout:

Off Day (Abs/calves/Cardio)

45 minutes on stationary bike

Gettin ready for tomorrows leg day. I think I'm going to go lower reps for the next week. Of course I may change my mind at the squat rack tomorrow am.

*R*

**A.FreeRadical** · 11-18-2005, 08:48 PM

Quote:

Originally Posted by RaSP

First chest day

200lbs!

Inc bar 9/135, 8/135, 7/135, 2/155 (3:00)
DB Press 7/80, 6/80, 7/70 (2:30)
Dec Bar 8/135, 7/135, 4/135 WTF? (2:30)
Ahnolds 8/30, 7/30, 7/30 (2:30)
BW Dip 2, 3, 2 (where are those pink leotards again? LOL) (2:00)
Lat raise 12/10, 10/15, 7/20 (2:00)

I think you will find that your lost muscle will come back fairly quickly. I took a month off (except 3 chest workouts) when I went to Nicaragua in September. By the end of October I had all back that I lost plus it was easy to gain more because I was well rested. You will be doing personal bests {PBs} before you know it.

Save the pink leotards for GDD.

*

RaSP · 11-21-2005, 05:22 PM

Thanks Rad!

I'm not back in PB territory yet, but I'm feeling better. As you can see below, my squatz are coming along again. 315, (PB) here I come!!!

Now for Saturdays Leg day:

Squatz 10/135, 6/205, 5/225, 5/235, 3/245
Curlz 8/70, 7/70, 7/70
Leg Ext 8/115, 10/135, 7/160
DB Step up 12/50, 9/90, 8/90, 8/90
Front Squatz 5/135, 5/135, 5/135

I went lower reps on squatz todoy. Part of it was psychology, so I stop feeling like a total wuss. Part of it was I caught myself letting my elbows go back and my upper back wasn't staying in position! Doh! Amazing how much better your lifts can be when you remember to use good form.

RaSP · 11-21-2005, 05:27 PM

Now for Amrz day:

I need an EZ bar at home. I have the Power Block "dial a weight DBs so I'm restricted on some exercises. My w/o yesterday ended up being light as I couldn't think of any good exercises. LOL What I did manage was:

CG Bench Press 10/135, 5/185 (oops, a wee bit heavy), 8/155, 6/155
Alt Hammer curl 8/40, 8/40, 8/40
DB Crusher 8/60, 6/60, 6/60
Rev grip curlz 8/45, 9/45, 8/45

Short this week, but I'll pick up an EZ bar so next week can be more fun.

*R*

RealFantasy · 11-21-2005, 05:58 PM

Looks good RaSP.

Thanks for the support in my journal too.
Have a Good One guy.

Brenda

SouthCaliDiva · 11-22-2005, 04:49 AM

Quote:

Originally Posted by A.FreeRadical

I think you will find that your lost muscle will come back fairly quickly. I took a month off (except 3 chest workouts) when I went to Nicaragua in September. By the end of October I had all back that I lost plus it was easy to gain more because I was well rested. You will be doing personal bests {PBs} before you know it.

Save the pink leotards for GDD.

*

Now isn't that a bit of imagery before bedtime. Two buffed up men in tight, form-fitting garments.

**A.FreeRadical** · 11-22-2005, 04:53 AM

Quote:

Originally Posted by SouthCaliDiva

Now isn't that a bit of imagery before bedtime. Two buffed up men in tight, form-fitting garments.

For a minute there, I thought RaSP was sayin' that. The drool had me confused.

hahaha. Glad to send you off to bed with some imagery.

*

GameDayDog · 11-22-2005, 11:54 AM

Hahaha... I'm glad I have the chance to scan everythyng tonyght.. *D

Me in a pink leotard ... I'd definitely have to charge.. cause my baseball bat bring the gyrls to the yard.. & they're lyke.. it's bigger than yours.. dayum ryght, it's bigger than yours... I could show it.. but I'd have to charge.. *D

It's weird that I popped in here.. cause I was gonna start doing some front squats in my routine as well... I was also thynkin' about tryin' a 4 week periodization program, but I want to be bulking when I do it... sorta lyke.. 4 weeks of light weights.. 4 weeks of heavy weights.. (from 3 sets of 8 to 3 sets of 3) ... then 4 weeks of my current 3 sets of 8 weights.. I'm just not sure if 4 weeks is adequate for a periodiazation program..

Oh well.. enough of thys rambling... I'll disappear into the shadows and try to get the ladies to start asking you for "before" pics.. *D

Peace..~G

RaSP · 11-22-2005, 06:32 PM

It's BACK DAY!!!

Weighted PU 6/10, 7/10, 3/10 (LOL) (2:00)
Deadz! 4/365, 4/365, 3/365, 7/315 (4:00)
Towel Tbarz 7/95, 6/95, 6/95 (2:00)
DB Row 8/70, 7/70, 6/70 (2:00)
CG PD 6/150, 5/150, 5/150 (2:00)

20 min HIIT -- Treadmill of Doom.

Oh yeah, Added Sesamin and T3 to my E/C/A stack today. We'll see how it goes. "I took a sesamin this morning and I haven't noticed a difference yet." LOL

*R*

11-16-2005, 05:24 PM	#1
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	RaSPs 'Get cut or die trying' Journal OK, So the title isn't so original. After 6 weeks off, and almost 20 lbs lost I'm back at it. Very frustrating to be away from the gym for so long, I don't know how people do it. As I mentioned in my other thread, since I lost so much muscle already, I may as well get really ripped before I start my next bullk. I suppose i should go get pinched and get my real bf% as a bench mark. I am taking a modified version of EMEs cutting stack E/C/A + sesathin and guggul and I am carb cycling 'cause it has always worked well for me in the past (and I just don't like Keto and won't ever take the time to figure out CKD ) BMR is 3219 cals and I am an ecto. So the diet (at least to start) looks something like this: High Carb -- 3121 Cal 330g/P 315g/C 66g/F Med Carb -- 2871 Cal 341g/P 243g/C 63.5g/F Low Carb -- 2451 Cal 329g/P 157g/C 59g/F By and large Protein is from chicken/tuna/egg whites and ON Whey; Carbs are from oats in various forms; Fat is from Natty PB, fish oil and coconut oil. The workout is pretty much the same as Dawg and I had been doing. Back, Chest/Shoulders, Abs(off), Legs, Arms, Abs(off). I do 20min HIIT post w/o except on leg day, and on the off days I do low intensity cardio for 30-40 min. Leg day and back day always coincide with a high carb day (I'm not totally crazy), and low carb days are always off days. Current stats are 6'3" 201# bf is is already pretty low (maybe 10%?) I'll get this figured out straight away, though. So there you have it. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-16-2005, 05:38 PM	#2
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	And now for todays workout.... Back at it with Back day! High Carb Day. BW Pullup (varied Grip) 8,8,6 (2:00) Deadz 12/225, 10/315, 8/315, 7/315, 6/315 (4:00) Towel TBarz 10/50, 8/75, 7/75, 6/75 (2:00) CG Pulldowns 10/120, 10/135, 7/135, 6/135 (2:00) * Towel TBarz are just like normal Tbar rows, but you wrap a full size towel around the bar and grip it. I like the increased ROM. Cardio will be in the afternoon today as I was running late to work. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-17-2005, 05:10 PM	#4
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Yup. The Tbarz are just like regulr ones, but you use the towel. You can get an extra little sqeeze at the top, too. I have to use less weight than with regular tbarz (probably the ROM), but I love em. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-17-2005, 05:18 PM	#5
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	First chest day 200lbs! Inc bar 9/135, 8/135, 7/135, 2/155 (3:00) DB Press 7/80, 6/80, 7/70 (2:30) Dec Bar 8/135, 7/135, 4/135 WTF? (2:30) Ahnolds 8/30, 7/30, 7/30 (2:30) BW Dip 2, 3, 2 (where are those pink leotards again? LOL) (2:00) Lat raise 12/10, 10/15, 7/20 (2:00) I decided to put shoulders back with chest. Figure I'll just do armz on amrz day. Worst part about todays w/o was that the only paper in my gym bag to write down the workout was a page with a Chest w/o from March.... Back when I was 135 and benched my bw for reps. (sob) Oh well. I am stronger than last week, and that's what matters. The carb cycling gives me more energy in the gym than a regular cutting diet. Running late again today. I'll have to go back this afternoon for my HIIT session R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-18-2005, 10:29 AM	#7
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Good luck with thys Partner... I'm waiting to see the results of your caliber test... when we gonna get the pics??? ... Any idea how far you tryin' to cut?? I was just asked thys.. and decyded that I didn't know when I was gonna stop... I myght stop when I walk out in public and women rip my clothes off.. No wait.. that already happens... Hmm.. Tyme to bulk Peace..~G (Ladies... start requesting pics now!!) __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

11-17-2005, 01:38 PM	#3
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	dude that totally kicks ass...i have been having trouble with my T-bar rows cuz my barbell is so loaded up there isnt a lot of room to grip when i do my sets....i think ill try the towel idea and see if it works......do you use a regular barbell for your tbars?

11-18-2005, 08:16 PM	#8
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Thanks man. I'm cutting untill I get definition in my lower abs. Todays workout: Off Day (Abs/calves/Cardio) 45 minutes on stationary bike Gettin ready for tomorrows leg day. I think I'm going to go lower reps for the next week. Of course I may change my mind at the squat rack tomorrow am. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-21-2005, 05:22 PM	#10
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Thanks Rad! I'm not back in PB territory yet, but I'm feeling better. As you can see below, my squatz are coming along again. 315, (PB) here I come!!! Now for Saturdays Leg day: Squatz 10/135, 6/205, 5/225, 5/235, 3/245 Curlz 8/70, 7/70, 7/70 Leg Ext 8/115, 10/135, 7/160 DB Step up 12/50, 9/90, 8/90, 8/90 Front Squatz 5/135, 5/135, 5/135 I went lower reps on squatz todoy. Part of it was psychology, so I stop feeling like a total wuss. Part of it was I caught myself letting my elbows go back and my upper back wasn't staying in position! Doh! Amazing how much better your lifts can be when you remember to use good form. __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-21-2005, 05:27 PM	#11
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Now for Amrz day: I need an EZ bar at home. I have the Power Block "dial a weight DBs so I'm restricted on some exercises. My w/o yesterday ended up being light as I couldn't think of any good exercises. LOL What I did manage was: CG Bench Press 10/135, 5/185 (oops, a wee bit heavy), 8/155, 6/155 Alt Hammer curl 8/40, 8/40, 8/40 DB Crusher 8/60, 6/60, 6/60 Rev grip curlz 8/45, 9/45, 8/45 Short this week, but I'll pick up an EZ bar so next week can be more fun. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-21-2005, 05:58 PM	#12
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 9	Looks good RaSP. Thanks for the support in my journal too. Have a Good One guy. Brenda __________________ Brenda's FitDay

11-22-2005, 11:54 AM	#15
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hahaha... I'm glad I have the chance to scan everythyng tonyght.. D Me in a pink leotard ... I'd definitely have to charge.. cause my baseball bat bring the gyrls to the yard.. & they're lyke.. it's bigger than yours.. dayum ryght, it's bigger than yours... I could show it.. but I'd have to charge.. D It's weird that I popped in here.. cause I was gonna start doing some front squats in my routine as well... I was also thynkin' about tryin' a 4 week periodization program, but I want to be bulking when I do it... sorta lyke.. 4 weeks of light weights.. 4 weeks of heavy weights.. (from 3 sets of 8 to 3 sets of 3) ... then 4 weeks of my current 3 sets of 8 weights.. I'm just not sure if 4 weeks is adequate for a periodiazation program.. Oh well.. enough of thys rambling... I'll disappear into the shadows and try to get the ladies to start asking you for "before" pics.. *D Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

11-22-2005, 06:32 PM	#16
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	It's BACK DAY!!! Weighted PU 6/10, 7/10, 3/10 (LOL) (2:00) Deadz! 4/365, 4/365, 3/365, 7/315 (4:00) Towel Tbarz 7/95, 6/95, 6/95 (2:00) DB Row 8/70, 7/70, 6/70 (2:00) CG PD 6/150, 5/150, 5/150 (2:00) 20 min HIIT -- Treadmill of Doom. Oh yeah, Added Sesamin and T3 to my E/C/A stack today. We'll see how it goes. "I took a sesamin this morning and I haven't noticed a difference yet." LOL R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

11-23-2005, 12:09 AM	#17
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	<