Psychoholic

So I figure I get to be the first one to post a log!

Current run down. Finished out the IMPC last year around 250 lbs, managed to stay around there for a while, got down a bit lower, got a promotion, moved to day shift and I travel alot, so I've gained back a BUNCH - I think I'm between 260 and 265 right now (was like 261 last week).

We are going to go big or go home this time, finishing 1st in both MIP and Mens amateur.

I've worked out a diet pretty much on my own, combining some of the things I got from EME last year, changed up the workouts a pretty good bit. Right now the big thing is taking a smaller bite out of each goal and setting more reasonable time lines for stuff. We (WifeOfPsychoholic and I) are shooting to make it through the month of June without slipping off the diet and workout plan AT ALL! If we can show some serious results and resolve in just following that simple task, then we know we can keep on it and see the results we need to see.

Today was the first day back to the gym that I felt really motivated and wanted to push around some metal - it's like the last 6 months have been spent just going through the motions but not really doing much, and I think that my strength has suffered a slight bit.

So today was shoulders/chest:

Seated overhead db press (ohdbp for future reference): warm up, 10x 20, 10 x30
10 x 45
10 x 60
10 x 70
7 x 75

Superset Front/Side/Rear lat raises: 3 x 10 x 20/15/20 (at the top of the front raises, I did a press for each one)

Superset Flat db press, db flyes, close grip db press: 3 x 10 x 55 / 3 x 10 x 25 / 3 x 10 x 25

Front bb shrugs: 4 x 15 x 135 (pull and hold)

3 x 10 hanging leg raises.

My diet is currently (I haven't totaled up the calories and macros yet):

Breakfast: A) English Muffin with peanut butter and a yogurt
B) Cereal with skim milk (usual oat bran or Total with strawberries)
Meal 2: 2 scoops Dymatize Elite 12 hour Chocolate, some almonds, fish oil
Meal 3: Can of tuna (bumblebee gold can) with low fat 3 cheese ranch dressing on low fat ritz and a 14 oz bag of steamed broccoli.
Meal 4: 2 scoops Dymatize Elite 12 hour chocolate, more almonds, flaxseed oil
Meal 5: 2 small grilled chicken breasts, cup of brown rice.
Meal 6: Healthy Choice meal (sub 400 calories)

Had no problem drinking over a gallon of water a day either, so that shouldn't be an issue.

Current supplements are pretty simple, ALRI Venom Hyperdrive.

I need to order some Animal Pack vitamins here in the next couple of days.

I'm going to try and add some more cardio in my weekly regimen (currently it consists of taking our dogs for a walk every morning before I go to the gym).

If anybody has any suggestions or questions, feel free.

Chris

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Midnight_Lifter

Awesome to see you taking the plunge. I'll have to come back and make some comments on your diet/workout, but I like your approach - go big and take top billing for MIP and amateur contests. Also like the approach of the overall plan with stepping stone goals and sounding boards to see how you guys are progressing and if anything needs tweaking/attention.

__________________
- Discipline means doing within, not doing without.
"Nothin' to it but to do it!"

*Currently rebuilding in phase one...

Psychoholic

Had a good back workout today (yesterday marked day 2 of the quest for 'month of june without error') - felt good and strong but kinda rushed for some reason. Wasn't keeping good track of time between sets.

Superset wide grip 2 pulley lat pulldown (important to note the 2 pulley instead of the 1) and reverse grip narrow pulldown (also 2 pulley with bar):
10 x 22.5 (warm up)
10 x 45
10 x 60
10 x 70
6 x 80 / 4 x 80 (wide / narrow-reverse grip)

Narrow Handle Cable Rows:
I felt really good on these and just kept going, this ate up most of my workout.
10 x 55
10 x 85
10 x 120
10 x 140
10 x 180
10 x 220
6 x 240!

Smith Bent Over Rows:

4 x 10 x 50

Did some mixed crunches and oblique work and called it a day.

I feel great today, and I really feel like I can conquer the world (1 step at a time, IMPC first, THEN the world).

Oi!

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

Worked from home yesterday which meant my day started off sucking wind and ended just the same as far as work went. I love my job, it does get stressful at times and we work around the clock, so it usually wins when there is a question of which gets priority.

Had a badass bi/tri workout today, I don't have my notebook with me, but it was solid. I took one of the 'destroy your arms' workouts from a copy of MD with Evan Stopani and it was BRUTAL.

On a very very happy note, I stepped on the scale this morning and saw 256!! Which means I'm down like 5-6 lbs already, so we'll keep nailing it until I am shredded to the bone.

Oi!

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

Update shortly, this is what my calories/fat/protein/carbs breakdown to on a normal day. Damned near 40/40/20! I need to put another 300 calories in there somewhere and keep the balance, but not bad I think.

Food Calories Fat Protein Carbs

Cereal 225 0 4.5 37.5
Almonds 160 14 6 6
Ranch 80 8 0 2
crackers 140 5 2 22
brocoli 100 0 12 16
tuna 175 2.5 40 0
rice 200 1.25 4 43
Healthy Choice 360 9 20 46
Protein Shake 250 4 42 12
Chicken Breasts 240 3 48 0
Cottage Cheese 90 0 15 7

Totals: 2020 46.75 193.5 191.5
20.83% 38.32% 37.92%

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

Weighed in at 250-251 this morning!!! Whatever I'm doing is working very well!

Didn't go to the gym yesterday, but I did take the dogs for a run and did some abs before work. Today I did legs (probably the first time in 6 months).

Nothing fancy or major:

5 x 15 leg extensions
4 x 15 seated leg press
4 x 10 squats
4 x 20 leg press calf extensions
and then 2 sets of some kind of retarded calf raises with a 25 lb plate and smith machine.

Man, I am loving life right now.

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

I think my arms are going to fall off.

I decided to go for just pure bi/tri destruction today (did chest yesterday and shoulders the day before) - so here is how it panned out.

Alt db curls: wu, 30 x 20lb (that's right, 30 reps), 20 x 25
working set was 2 x 8 x 40
Outside grip EZ curl bar curl: 10 x 50
Drop set - 12 x 60, 20 x 40, 12 x 20
12 x 60, 12 x 40, 12 x 20
12 x 60, 12 x 40, 10 x 20
Hammer curls: 2 x 12 x 20, 1 x 10 x 30

Seated overhead tricep extensions: 20 x 40, 10 x 60, 10 x 70, 10 x 80
Straight Bar tricep pushdowns: 10 x 57.5, 10 x 72.5, 10 x 87.5
Flared elbow tricep pushdowns: 10 x 57.5, 2 x 10 x 72.5

I'm having a hard time moving my mouse around right now...

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Ikaika

Lookin good bro. I'd hit the hammer curls earlier in your workout since you can go heavier on those and really abuse your forearms in the process.

__________________
No supplement can make up for the lack of a strong work ethic.

Psychoholic

I'll try that next week.

I realized that in my current plan I didn't have a 'high calorie' day to reset my system once a week, so we re-implemented 'friday steak night' and OMG am I happy about it.

Had a nice top round sirloin and a baked potato with some fat free ranch dressing on it, topped off with some sauteed mushrooms and onions and blue cheese crumbles. It was sooooo good.

And of course I'm back to it today with my morning yogurt and muffin with peanut butter.

We'll post pics tomorrow probably (or maybe in a little bit if I can't get the motivation to do anything else).

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

Been keeping to it... until last weekend. Ho-ly-crap!

So some friends of ours were getting married, and we were in the wedding party and went bezerk with the food and beer. So, today, back on track and killin it. Not sure what my weight is back up to, so I'll use my extra calories to my advantage.

Went and did legs today.

The plan is this (regarding legs), since I went so damned long without doing them I figure I need to break them back in gradually, so I'm not going real heavy just yet as I don't want to be rendered completely incapacitated for a week after some gnarly workout.

Vsquat - wu, 12x 70, 12 x 110, 12 x 150, 10 x 190, 6 x 230
leg ext - 10 x 50, 12 x 90, 12 x 130, 3 x 12 x 150 (those hurt)
Hammer press calf machine - 12 x 230, 3 x 12 x 320 (good deep stretch on these).

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

I'm pretty sure things are back to normal again and kickin with chicken. We've been really good since the wedding, and talking about it last night it doesn't even seem hard anymore. We've got my birthday coming up at the beginning of July and her birthday is middle of October, so other than those 2 things I think we can keep pretty solid the entire time (my boss will be in town for like 2 weeks in the middle of July, which is a hard temptation to NOT drink beer and eat poorly).

Had a GREAT back workout this morning, the weight moved nice and fluidly and I have a great pump. I decided to start doing traps with back instead of shoulders, so that was pretty cool. Fully dressed, after working out and drinking half a gallon of water put me at 256-257 at the gym scale, so probably closer to 252 in the morning, which if I hit 250 by months end, I will be 12 lbs for the month of June with a hellaciously bad weekend in the middle. Not too shabby.

Chris

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

After workout weight, after drinking half a gallon of water was about 254, so I think I might be sitting right at 250. Not bad for 1 month (12 lbs I think).

I'm about to join the gym here in my building so I can do my cardio here and do my lifting at the gym by the house. I think I an probably survive some good cardio now, so it's ON.

We've been really solid with out diets, and have kept on it other than 2 occasions (went to a funeral this past weekend and drank beer and ate mexican afterwards with the family, and went to that wedding 2 weeks ago). Next Saturday is my birthday, so of course a throwdown party will be had, otherwise we are clear of events and opportunities to screw up until October for Nikki's birthday.

I don't have my log book with me right now, did legs yesterday, had a great chest workout today. I've started taking Ergolean AMP as of this morning, so maybe that will help as well.

Chris

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

I can see in the mirror that whatever I'm doing is working, so I'm happy about that. One thing that makes it hard to see that I actually have size is that I'm so naturally pale that I have zero contrast to my muscles, and traditionally taking pictures with my POS camera has netted marginal results if I don't use enough light. So if I use enough light where the pictures won't come out blurry, I look completely flush and just fat. If I take a pic with some shadows and you can see there is actually more there than fat, the come out blurry.

Solution: Bought Nikki a badass camera.

I needed to buy her one anyways because I am an ogre and dropped hers on accident while we were on vacation in Vegas in April and broke the lens clean off. After a while of showing her the light she agreed she needed a digital instead of a 35mm and I made up for it with a nice Panasonic 8.2 mp camera.

Gym today was AWESOME. Since I'm getting tattooed today, I have a bunch of extra time to spend at the gym, so I absolutely destroyed my biceps, broke out the tape (which is hard to measure your own bicep with any kind of flex) and it was 18" snug and 17.5" tight (you can see in the pic).

I wonder how well defined one can look with tattooed sleeves? I guess we'll see - that should give some contrast to my skin! =)

Attached Images

bicep.jpg (61.8 KB, 3 views)

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

New ink started today - since we only did linework, I can still workout and do pictures this weekend!!

Attached Images

	Photo 7.jpg (62.8 KB, 4 views)
	Photo 8.jpg (77.1 KB, 4 views)

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

I think I'm going to yak.

Seriously.

I traditionally hate leg day just because I know I'll be completely debilitated for a week afterwards, but I also know that I have to do them because if I don't, then next time I do legs it will be 2 weeks and I won't be able to walk at all. Plus, I need to add some sweep to the quads, so it's a necessary evil.

Having said that, don't think I'm going to skimp on leg day just because I hate doing it - the philosophy of my life is that if something is going to suck, it should suck royally (also if something looks like it hurts, it should hurt like hell - and if something hurts like hell, it should look like it to - I don't know moderation, I can't even be moderate in moderation!) - so I punish myself to atone for my lack of enjoyment of legs by really not enjoying it. I bring you 'chris's retarded leg superset'

Did a superset with no rest of front squats, smith squats with feet 12" in front of bar, drop set leg extensions and finish off with leg press. Since I work out alone, I do have to be mindful of the weight I use for things that can drop on me, so I don't go nuts on front squats or leg press, just good volume.

front squat: 12 x 95
Smith Squat: 12 x 95
leg extension: 12 x 130, 15 x 70, 18 x 40
leg press: 12 x 230

rest 2 minutes
front squat: 12 x 135
smith squat: 12 x 135
leg ext: 12 x 130, 15 x 70, 15 x 40
leg press: 12 x 230

rest 2 minutes, repeat same last set.

Immediately went to drop set leg extensions with a 2 second hold at the full extension, then grabbed a pair of 40 lb dbs and walked up the stairs (one very long flight), back down, back to another drop set, then back up the stairs, down and back to the last drop set on the leg extension.

Entire leg workout in 25 minutes!!

However my CNS is completely toast right now and I feel ill, so I'm ok with that.

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Ikaika

that sounds pretty unpleasant. Giant sets are awesome if you don't have to deal with people getting on your equipment.

__________________
No supplement can make up for the lack of a strong work ethic.

DJohnson

Haha, crazy workout. I've nearly puked with less intense sessions than that. I had the garbage can pulled next to the leg press just in case. Definitely got some extra room at least though.

__________________
Height: 5'10.5"
Mar, 2001: 135lbs @ ~14%
Nov, 2004: 245lbs @ ~40%
Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested
Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested
BULKING FOR A LONG TIME NOW
Long Term Goal: Over 200lbs @ 8%

Psychoholic

Did shoulders this morning, tried to focus on the rear delts a pretty good bit - I want to incorporate traps into my back workout more than my shoulder workout so I just focused on the 3 heads instead of 3heads + traps. It was a 'decent' workout, but you know when you have one of those workouts that you put forth alot of effort and you move some good metal around, but at the end you're like 'I could have worked out harder'? That was today - good while doing it, no real satisfaction afterwards.

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

Psychoholic

Man I am a slackass with this log!

So the random updates:

Still in the high 250's, got kinda off course for a little while there but have been training with an awesome partner - that sumbitch is STRONG, which always pushes me a little harder than I would otherwise. I don't have my workouts or weights with me for logging, but I'm definitely stronger (did 3 reps [last one was assisted slightly] of 315 on smith bench, which is 15 lbs more than my previous 1 rep max - I honestly think I could have done more if I hadn't already done a set of 5 with 225 and a set of 5 x 275). My legs are growing, shoulders are growing, back is wider, biceps are hard as rock - I'm just still covered in fat. Sooooooo....

I've started the Scivation 'Cut Diet' (CUT DIET.COM) and already feel like it's working to a degree (feel 'warm' alot, hungry as sin every 2 hours, etc...) and this morning I started a round with Animal Cuts - being 10 weeks out and all I figure I really need to rock it home (IMPC takes secondary place to the fact that Nikki and I want to go skydiving for her birthday next month, but I'm over the weight limit for a tandem jump - and I don't want to be the fat bastard a) at the upper limit of the weight limit b) being thrown out of a plane with the same parachute they use for M1Abrams tanks.

I will try much more diligently to update this log for the remaining duration of the IMPC.

I'm probably going to work from home today and send my carpool buddy to work so I can get some serious work done - I'll go do legs here in a bit and report back.

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html