Cellar Yeti

8-10-13 1hr

DB deadlifts 198.5x10 >X

Chinups 98x3 72.5x6 57.5x10 35x14 > Hold

1 arm DB rows 133x6 120.5x10 > Hold

Bicep curls 53 x8x8 > Hold

Shrugs 198.5 x10x10 > X

8-9-13

I ran my old route today, 3.1 miles. I'm not even gonna post the time cause I got tired and stopped to walk, then got a stitch and stopped again, then I just quit 1/4 mile from home. This route is A LOT more technical and has A LOT more elevation gain. Needless to say I am going to stick with my new 3 miler which does not suck.

I am positive this brutal route was shortening my training periods before rest.

8-8-13 1hr 10 min

DB chest press 186x2.5 168.5x7 153.5x10 > Hold

Dips +93x3 70x7 55x10 27.5x13 > Hold/72.5/57.5/30

DB push press 113.5x7 103.5x10 > 118.5/108.5

DB chest flyes 2x49.25 x10x10 > Hold

Finally feeling stronger!

I don't really crave attention from my exercise habits. But it's really nice when a stranger notices my physique and comments on it. Mom and I are moving and I will not have the space to lift at home so I need a gym membership; as such since my Five Fingers are my only shoes I need to get a pair of over shoes to wear on my walk to the gym in the Winter. So I went to a local shoe store to look at the stock and the woman commented on my physique. I was very flattered to have someone notice my hard work.

I am very excited to be getting a gym membership. With access to more equipment I can push my physique even further to it's limits. I am giddy.

My father also reached out to me today after us not having spoken in a year or so.

Today has been a very good Birthday. (:

Rest today. Going for breakfast w/ mom for our birthdays. <3

It's easy. I split it up into two big meals.

Pre-Break Fast: 10-11AM

Protein Shake 175

1:

1lb sweet potatoes or yams w/ 28g flaxseed and 12g coconut oil 700

3.5 cups split pea stew w/ nutritional yeast and veggies 650

2:

Protein shake 175

2 TBSP Peanut butter, almond butter, or trail mix 200

3.5 cups split pea stew w/ nutritional yeast and veggies 650

Tofu w/ 1/2lb veggies, bean sprouts, garlic, etc. 400

Usually on lift days I throw in a clif bar, or a coconut bar, or some more trail mix with coffee for a treat with coffee for 3,300ish. On off days I don't do an extra snack, and I shave off 300-400kcal for 2,600-2,700kcal.

That's not creepy at all....

sweet i'm gonna give IT another shot. I got my bodyfat% measured last month, it said 18%, now i know it can be off by like 3%, so i'm roughly about 20% i would say, my goal is to be at around 16 or 17.

The thing with IF is it takes a week or two to adjust to it. But there are real world health benefits to it, as well as the fact it can really help with body fat %s. I'm a little guy and even my metabolism, medical circumstances, and exercise schedule does not account for the amount of food I eat while staying lean.

Stick with it pal. (:

Took yesterday off. But I did a lot of walking and a bit of manual labor.

8-6-13 1hr 5 min

1 leg squats 183.5x3 163.5x8 153.5x10 > Hold/168.5/Hold

Pullups 88x4 67.5x7 55x10 27.5x12 > 93/Hold/Hold/Hold

DB side raises 69.25 x10x10 > 71.75

Calf raises 198.5x15 x15 > X

Actually managed to get my quads to totally give out today. Leg day sucks. ;_;

Good attitude CY. Head up and chest out mate!

 

Glad to hear your back is coming right as well.

Thanks buddy. (: It was sore as hell as it had not been trained in 1+month but I am feeling really good about it.

Only slept about 8hrs last night cause I gotta go with mom to a doctors appointment but I can make it up tonight. I try and shoot for 9 tbh.

How's life?

I lied. No reason to let someone get in the way of your goals.

8-4-13

3 mile run, 30 minutes.

The lack of tangible scientific evidence surrounding ghosts/haunting makes me a non-believer.

Occam's razor suggests that the most logical straightforward hypothesis is often the correct answer. Before thinking, "Oh crap a ghost", I would think it was a human being (or even my own half-asleep brain/body), the house settling, wind, non-seismic tremors from trucks/etc. or some other natural/man made phenomenon.

Or you are losing your freaking marbles. (:

Unfortunately we evolved to be highly specialized in the brain and jack of all trades department. As such, we are not all naturally jacked. ;_;

I didn't sleep too well last night, I have a lot on my mind and I've been a bit upset. I'm not going to run today as I have to work.

I'll probably nap later.

8-3-13 1hr

DB deadlifts warmups +198.5x8 > Aiming for 10 reps next time

Chinups 95.5x4.5 70x7 55x10 32.5x14 > 98/72.5/57.5/35

DB rows 133x6 120.5x10 > Hold (Use Straps/Grip issues)

DB shrugs 198.5 x10x10 > X

Bicep curls 2x53 x8x8 > Hold

My strength is finally returning. My deadlifts feel very strained because of a lower back injury that put me out of commission for a month of deadlifting so I am taking it easy. Still, no pain, and I feel great.

I took yesterday to rest. I will go for a jog tomorrow but I am keeping my mileage low till my strength totally bounces back.

I like to eat from 12PM to 6PM each day and fast the rest of the time. I am ripped and I have found this allows me to eat more and still stay lean.

I don't carb cycle but I drop my kcal on my off days to 2,500-2,700. I eat about 3,000-3,250 on lift days. I also train fasted 75% of the time.

All of these methods have helped me get/stay super lean and retain A LOT of strength.

Have you tried intermittent fasting and calorie/carb cycling? I've had great success with it.

Looking good thought. Don't stress too hard.

8-1-13 1hr 5 min

DB chest press 186x2 168.5x7 153.5x9 > Hold

Dips +93x3 70x6 55x9 27.5x13 > Hold

DB push press 113.5x6 103.5x10 > Hold

DB chest flyes 64.25 x 7x4 > Hold

I took yesterday to just rest and eat since I am still so damn weak. My legs were absolutely destroyed so a jog was out of the question. I will probably go for a jog tomorrow night in a fed state.

7-30-13 1hr

1 leg squat 178.5x4 163.5x7 153.5x10 > 183.5/Hold/Hold

Weighted pullups 88x3 67.5x6 55x9 27.5x12 > Hold

DB side raises 96.25 x10x10 > Hold

Calf raises 198.5 x12x12 > X

I am absolutely fucking obliterated and crawled into the kitchen and started shoveling food into my mouth hole. My strength must return or I may die. My brain doesn't seem to realize my muscles have atrophied.

My quads and lats are just destroyed.

I am keeping my sessions under 1hr now.

Please come back strength. ):

7-29-13

Rest today. Worked fasted this AM.

I need to incorporate more HIT training and do some Yoga. But I prefer to keep interval HIT stuff to cardio because when I weightlift I focus really hard on rest in between sets and maximal strength.

Hi Yeti,

 

The only way to get at the cardiac or vascular system, is by preforming mechanical work with muscle, and the greater quality / intensity of mechanical work performed with muscle, the greater the cardiovascular benefit. Moreover, high intensity exercise is more cardio protective than steady state activity, intense muscular contractions milk venus blood back to the heart, which protects the myocardium while you workout. You don't get that same venus blood return with steady state activity.

 

This being true, you'll actually find most strength athletes have stronger hearts and better anaerobic performance than most long distance runners, (if their smart trainees) they'll also have less wear and tear issues too.

 

Just thinking out loud here:)

Interesting. I don't think it's good to ignore any aspect of the human machine, aerobic, anaerobic, and mental.

I'll have to look up some research but it makes sense that interval work and steady state cardio serve different purposes.

Good work man, you have a really nice combo of weights + running going on. Funny how we run at similar speeds as each other, shame we don't live closer... could have been training partners haha.

Haha, that would be sweet, you could cook too. =P

I don't see the point in getting big strong and then having a weak ticker and piss poor anaerobic performance. To me running is really meditative and I've set myself the personal goal to keep the iron and running balanced.

How's your weekend been buddy?

7-28-13

3 mile run, 33 min.

7-27-13 48 Min

DB deadlifts Warmup 198.5x8

Chinups 95.5x4 70x6 55x9 32.5x12 > Hold

1 arm DB rows 133x5 120.5x8 > Hold

Bicep curls 51.75 x8x8 > 53

Shrugs 198.5x Skipped

I am so freaking weak after my hiatus for 2 weeks. Bleeeeehgh.