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GW, rad140, S4 log

BigJones24

Member
Member
Point taken. I will step it up this week and got that next gear to get it back on track. I will keep yall posted
 

BigJones24

Member
Member
I realized my log has been cardio heavy so just to briefly talk about strength gains: definitely noticeable but given my goals im lifting for more reps than I have in the past, really trying to hit 10-12 reps on most workouts whereas in the past I would shoot for 4-8. Doing one heavy compound lift to kick off each workout where I work my way down to 4 reps but everything else after that is 10-12 and I am using weights that a month ago I would hit 6-8 on.

Ramped up the cardio this week, 20 minutes HIIT bike on Monday, 45 minutes stair stepper yesterday, hit legs today and wanted to see if I could break a 7 minute mile (never done that before), proud to say I ran it in 6:49. Not sure what a realistic goal is for a mile pace at 6.5 253lbs but Im going to work to get in closer to 6:30. Todays mile had me doubled over afterwards but I really gave it all I could. Ive also cut carbs out or reduced significantly in 3 of my meals so we will see how this pays off on the inbody next week.
 

DylanGemelli

Founding Member
Super Moderator
thats realistic bro, absolutely it is! now that you KNOW you can do the mile in this time, you have to keep pushing for it... i know it was hard but now it will continue to get easier but you have to push yourself through it.... the ability will be there, but the mental has to be there too!
 

BigJones24

Member
Member
Ran a 5K today to see what kind of time I could get it done in. A week prior to starting this stack I ran a 5K in 30:05 and today I was able to run it in 24:42 and probably could have pushed it more but my left foot was numb for the last 30% of the run (Been experiencing this issue when running anything more than 1.5 miles). Put in a lot of cardio time this week and have cut a large amount of carbs from my diet. Going to take tomorrow off and then get on the inbody on Monday.
 

DylanGemelli

Founding Member
Super Moderator
do you realize how significant of an increase that is? do you truly realize what you just accomplished for yourself?? thats over 5 minutes you shaved off... if you just shaved off like 20-30 seconds that would have been extremely impressive... we are talking about five fucking minutes here man! this is why i told you to push it this week and let gw shine for you... you just have to be willing to push man but the ability is there!
 

BigJones24

Member
Member
It is crazy how purely mental it was at this point. Mentally you tell yourself you should be tired because you are at a point when you typically get gassed but if you push past it you realize physically you have got a bunch left in the tank. I will be on vacation in Red River, NM, a small town in the mountains with no gym this week so it will be body weight stuff and constant cardio for me. I?ll share my inbody update before I leave and then I?ll be with minimal phone service so I?ll continue the log when I get back.
 

BigJones24

Member
Member
Halfway mark:

Inbody Update:

Pre cycle (5/27): 248.1lbs, 125.7 SKM, 13.5%BF

1 week in (6/9): 252.4lbs, 127.7 SKM, 13.4%BF

2 weeks in (6/15): 250.8lbs, 128.3 SKM, 12.8%BF

3 weeks in (6/22): 251.7lbs, 129.4 SKM, 12.4%BF

4 weeks in (6/29): 253.1lbs, 130.5 SKM, 11.9%BF

5 weeks in (7/6): 253.3lbs, 130.5KM, 11.9 BF%

6 weeks in (7/13): 250.9lbs, 129.4 SKM, 11.7%BF


Not sure how I feel about the numbers this week, positive is that BF% is down .2% and negative is that SKM is down 1.1lbs. I may have overcorrected on the carb reduction. Feel free to provide a verbal slap to the face if I need a reality check lol.

Absolutely loving the progress Im seeing in the workouts and cardio though, those numbers speak for themselves, Im just really determined to get to single digit BF so time to ramp up the cardio even more for these final 6 weeks to hopefully drop the 1.8% needed to get me into the 9 range.
 

DylanGemelli

Founding Member
Super Moderator
you can get to 10% man and you can even bet below it... you are only halfway into your cycle.... i have zero doubt you can do it man, its just up to you to continue to kick it up a notch and to also eat as clean as possible
 

Slyder

Senior Member
Member
You are making great progress on your goals. Bf gets harder to drop the lower you get.
Take a look at your diet. Might need to tweak it a bit.
Of course cardio will always help.
Eating enough to build muscle plus eating little enough to loose fat. That is a tuff balance. I struggle with it my self.
Be sure to track you food intake and make adjustments along the way.
Keep up the great work.
 

BigJones24

Member
Member
Inbody Update:

Pre cycle (5/27): 248.1lbs, 125.7 SKM, 13.5%BF

1 week in (6/9): 252.4lbs, 127.7 SKM, 13.4%BF

2 weeks in (6/15): 250.8lbs, 128.3 SKM, 12.8%BF

3 weeks in (6/22): 251.7lbs, 129.4 SKM, 12.4%BF

4 weeks in (6/29): 253.1lbs, 130.5 SKM, 11.9%BF

5 weeks in (7/6): 253.3lbs, 130.5KM, 11.9 BF%

6 weeks in (7/13): 250.9lbs, 129.4 SKM, 11.7%BF

7 weeks in (7/20): 249.7lbs, 129.4 SKM, 11.5%BF


This is a big win as I spent the majority of last week on vacation where my diet was piss poor and there was no gym. I did one true cardio session and then played a bunch of sand volleyball and hiking. 2 miles at high altitude is a hell of a lot different than the 2 miles Id been running in Oklahoma lol.

Got back in the gym today and felt great. Went 70 minutes on back and set a deadlift PR, 520lbs. Strength is up through the roof on this stack as Id maxed out at 480lbs before I started.

Going to really clean the diet up this week and stick to mainly eggs, chicken, and rice.
 

DylanGemelli

Founding Member
Super Moderator
excellent bro, thats fucking awesome man.. im sure you were not expecting anything good numbers diet so that is a huge win... ! for you to already have been at a decent body fat to start and to drop 2% in just 7 weeks, thats a fucking major win in itself... if you get down another 1.5 by the end, that would be huge and you CAN do it
 

BigJones24

Member
Member
Big time breakthrough today. Id stayed away from the 1.5 mile test and spent the last couple weeks focusing on just pushing myself for some lengthy cardio sessions. Hit legs hard yesterday but decided to stretch out the hamstrings then give the 1.5 mile a try tonight after a shoulder session earlier today and was able to get it done in 10:52! Previous best was 11:13. The initial goal was to try and be under 11:00 by the end of the cycle so with 5 weeks still to go Im beyond pumped and now will try for something closer to 10:30.
 

Topps_Baseball88

Senior Member
Member
Yeah it's crazy how that works, I thought I'd drop weight but my weight keeps sticking around 223-224 but I'm getting stronger more vascular and developing , it's weird how that's working but I'm enjoying the ride.

Glad to see you're doing awesome on cycle 😎💪 keep it up
 

BigJones24

Member
Member
Didn?t realize I hadn?t posted my update last week so this is a double:

Inbody Update:

Pre cycle (5/27): 248.1lbs, 125.7 SKM, 13.5%BF

1 week in (6/9): 252.4lbs, 127.7 SKM, 13.4%BF

2 weeks in (6/15): 250.8lbs, 128.3 SKM, 12.8%BF

3 weeks in (6/22): 251.7lbs, 129.4 SKM, 12.4%BF

4 weeks in (6/29): 253.1lbs, 130.5 SKM, 11.9%BF

5 weeks in (7/6): 253.3lbs, 130.5KM, 11.9 BF%

6 weeks in (7/13): 250.9lbs, 129.4 SKM, 11.7%BF

7 weeks in (7/20): 249.7lbs, 129.4 SKM, 11.5%BF

8 weeks in (7/27): 247.7lbs 128.3 SKM, 11.5%BF

9 weeks in (8/4): 248.7lbs, 129.4 SKM, 11.2%BF


2 weeks ago I dropped 1lb of muscle and my body fat stayed the same, I was pissed. So I downloaded the my fitness pal app with the sole purpose of nailing down each gram of protein/carbs/fat to the tee. I also changed up my cardio and did HIIT Monday-Friday, 10 rounds of 30 second all out bursts followed by a minute rest at the end of my workouts and Saturday I did 45 minutes of steady state cardio. These adjustments let me gain back that lb of muscle and drop .3% of BF. My diet wasnt great on the weekend as I was at my in laws for a family function, without a bad diet Friday-Sunday I feel I could have dropped more than the .3%. I think I?m on to something with the HIIT cardio so Im sticking with that for this week. Feeling great and noticing that even after 1 week if HIIT the 30 second bursts are being done at a faster pace each day. 1.3% BF to go to get under 10%
 

BigJones24

Member
Member
Inbody Update:

Pre cycle (5/27): 248.1lbs, 125.7 SKM, 13.5%BF

1 week in (6/9): 252.4lbs, 127.7 SKM, 13.4%BF

2 weeks in (6/15): 250.8lbs, 128.3 SKM, 12.8%BF

3 weeks in (6/22): 251.7lbs, 129.4 SKM, 12.4%BF

4 weeks in (6/29): 253.1lbs, 130.5 SKM, 11.9%BF

5 weeks in (7/6): 253.3lbs, 130.5KM, 11.9 BF%

6 weeks in (7/13): 250.9lbs, 129.4 SKM, 11.7%BF

7 weeks in (7/20): 249.7lbs, 129.4 SKM, 11.5%BF

8 weeks in (7/27): 247.7lbs 128.3 SKM, 11.5%BF

9 weeks in (8/4): 248.7lbs, 129.4 SKM, 11.2%BF

10 weeks in (8/10): 248.4lbs, 130.5 SKM, 10.1%BF


I couldnt believe todays results so I thought it was a machine error but I got the same reading twice. I ate super clean last week, only had 1 cheat meal on Wednesday (Pizza). Other than that it was strictly eggs, fish, oatmeal, chicken, fruit, broccoli. Also did HIIT 5 days (rower on Monday Tuesday and Friday. Stair stepper Wednesday and Thursday). Did 30 minutes steady state cardio on stair stepper on Saturday. I did find the speed I was doing during HIIT was somewhat easier this week so I was able to ramp it up some.
 
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