Daily Log to 2019 Show Season

[Mac11wildcat]

Looks like cardio is on the rise. Lucky you.

I have a love/hate relationship with ART. My 90 minute deep tissue is much more relaxing. lol I also end up on Jimmy Bluffs table 1 or 2 times per year.

It was most definitely not relaxing. But I wasn’t there to relax. There for performance. Closer to the show, when I’m mechanically sound from several intense sessions, I’ll probably get a lighter session.

As far as cardio; I’m still eating two muffins before training so I won’t complain. He’s used cals and cardio in an alternating manner as far as adjustments.

 

[Mac11wildcat]

Speaking of. Forgot to update diet Saturday.

4500 cals. 525/310/120. 35% of my cals (and 250g of carbs) are in the 3hrs surrounding my training. Between 4-7pm I’m consuming 1600+, nearly all my daily carbs, and over 100g of protein.

Will be another update Saturday.

 

[Mac11wildcat]

Chest/Lateral and Rear Delts on 4/17
1. HS Wide Press - 4x10-15, 2xFailure at 8-10 reps
2. Low Incline DB Press - 2x12–15, 1xFailure at 8-10
3. Supported Cable Flyes - 3x8-12, 1xFailure at 8-10
4. Flat BB Bench - 1x12-15, 1xFailure at 10-12 into a double drop
5. Standing One Arm Cable Flyes (limited ROM to crossing over midline to half stretched) 3x8-12ea
6. Lateral Raises - 5x8-15, 1xFailure at 8-10
7. Rear Delt DB Row - 4x10-15, 1xFailure at 8-10

40m on Treadmill, 10% incline 3.5mph

Arms on 4/18
1a. Single Arm Strict Cable Curls (face away from stack) 3x10, 1xFailure at 8–10
1b. Single Arm Cable Tricep Pulldown (underhand) 3x10, 1xFailure
2. Close Grip Bench Press - 1x15/12/10/8/8, 1x15 backdown set
3. DB Hammer Curls, 1x15/12/10/8/8(failure), 1x15 backdown sry
4a. Preacher DB Curl - 3x10, 1xFailure at 8-10
4b. DB Overhead Extension - 3x10, 1xFailure at 8-10

40min on Treadmill, 10% incline 3.5mph

 

[Mac11wildcat]

Slacked and missed reporting a couple sessions. Back Saturday, chest Easter morning.

Today was Arms before my off day tomorrow to go get destroyed by my therapist.
1. Single Arm Cable Curls (face away from stack) - 3x12, 2xFailure at 6–10
2. Single Arm Tricep Pushdown (holding the cable not a Grip) - 3x12–15, 2xFailure at 6-10
3. Straight Bar Curls (with Titan Grips) - 3x10-12, 1xFailure at 6-8 into drop set
4. Smith Close Grip Bench - 3x10-12, 1xFailure at 8-10
5. Preacher Curl Machine - 3 sets of 15 on each arm, 2 sets of 8-12 with both arms
6. Rope Pushdowns - 4x12–15

45m on treadmill, 10% incline, 3.5mph

Cals barely moved Saturday, just a slight macro balance tweak. Don’t think I’ll be getting any cheats or refeeds soon...full as a house still...

 

[Hawkins]

Slacked and missed reporting a couple sessions. Back Saturday, chest Easter morning.

Today was Arms before my off day tomorrow to go get destroyed by my therapist.
1. Single Arm Cable Curls (face away from stack) - 3x12, 2xFailure at 6–10
2. Single Arm Tricep Pushdown (holding the cable not a Grip) - 3x12–15, 2xFailure at 6-10
3. Straight Bar Curls (with Titan Grips) - 3x10-12, 1xFailure at 6-8 into drop set
4. Smith Close Grip Bench - 3x10-12, 1xFailure at 8-10
5. Preacher Curl Machine - 3 sets of 15 on each arm, 2 sets of 8-12 with both arms
6. Rope Pushdowns - 4x12–15

45m on treadmill, 10% incline, 3.5mph

Cals barely moved Saturday, just a slight macro balance tweak. Don’t think I’ll be getting any cheats or refeeds soon...full as a house still...

View attachment 110232

Full grown man!

Any cravings?

 

[Mac11wildcat]

Full grown man!

Any cravings?

Always food you want to eat that isn’t on the plan, but nothing that’s hard to ignore. I definitely would’ve eaten a pie and a whole bag of mini-eggs over Easter if I wasn’t on prep.

Once I get to 3pm (out of work), it’s downhill into muffins preworkout, Gatorade intra, and a shake after. One meal. Then a shake before bed. It’s set up pretty nice as far as keeping my full when those cravings have time to hit.

 

[Btcowboy]

Slacked and missed reporting a couple sessions. Back Saturday, chest Easter morning.

Today was Arms before my off day tomorrow to go get destroyed by my therapist.
1. Single Arm Cable Curls (face away from stack) - 3x12, 2xFailure at 6–10
2. Single Arm Tricep Pushdown (holding the cable not a Grip) - 3x12–15, 2xFailure at 6-10
3. Straight Bar Curls (with Titan Grips) - 3x10-12, 1xFailure at 6-8 into drop set
4. Smith Close Grip Bench - 3x10-12, 1xFailure at 8-10
5. Preacher Curl Machine - 3 sets of 15 on each arm, 2 sets of 8-12 with both arms
6. Rope Pushdowns - 4x12–15

45m on treadmill, 10% incline, 3.5mph

Cals barely moved Saturday, just a slight macro balance tweak. Don’t think I’ll be getting any cheats or refeeds soon...full as a house still...

View attachment 110232

Damn brother, well done.

 

[Hawkins]

Always food you want to eat that isn’t on the plan, but nothing that’s hard to ignore. I definitely would’ve eaten a pie and a whole bag of mini-eggs over Easter if I wasn’t on prep.

Once I get to 3pm (out of work), it’s downhill into muffins preworkout, Gatorade intra, and a shake after. One meal. Then a shake before bed. It’s set up pretty nice as far as keeping my full when those cravings have time to hit.

Have you ever sandwiched training with this many carbs? Or is this a protocol with the insulin?

 

[Mac11wildcat]

Have you ever sandwiched training with this many carbs? Or is this a protocol with the insulin?

My training is always in between heavy carbs but this represents roughly 200g in 3hrs and 75% of my daily carbs so I definitely feels different. Especially with the slin.

 

[Mac11wildcat]

Macro Development - Tailored Training and Nutrition

I got the go ahead from the powers that be and wanted to make you guys aware of my new endeavor here.

 

[valuum]

good tip on the metcons. I'm a nike whore and just ordered a pair. In the past month I've been caring more about what I look like and wear at the gym. I'm glad I can work a full schedule next week 'cause I had to search around to find a pair for $150ish.

 

[Mac11wildcat]

View attachment 110416

good tip on the metcons. I'm a nike whore and just ordered a pair. In the past month I've been caring more about what I look like and wear at the gym. I'm glad I can work a full schedule next week 'cause I had to search around to find a pair for $150ish.

Holy shit. $150?!? Are those special?

Mine were NikeID and $120 I think? Maybe $135.

 

[valuum]

Nope, prices were like $130-$250, with the $130's being all black and such. I think Nike has some sort of deal where retailers can't even do sales or deals, like there's a forced price. This was kind of a splurge purchase for me anyways. I returned some stuff and had credit or else I couldn't have afforded it.

Are they just flatter and thus good for squats/deads? I reckon I'll still use my running shoe for the treadmill.

 

[Mac11wildcat]

Been slacking here. Yesterday was off to go get assaulted by my massage therapist. Hurts. But great therapy.

Back:
1. Mag Grip Pulldowns (slightly supinate, mid width) 4x10-15, 2xFailure at 6-8 reps
2. Smith Yates Rows - 2x12, 2xFailure at 6-10 reps
3. Y Pulldowns (or Cobras, whatever you call them, kneel between the cable tower and pull the cables in to your lats) - 3x12–15
4. Wide Grip Pulldowns - 1x12, 2xFailure at 10-12
5. HS High Row - 2x12-15 single arm, 1xFailure at 8-10 with both arms
6. Seated Cable (mid, parallel Grip) - 4x12–15

Calves:
1. Standing Calf Raise Machine - 4x12–15, 2xFailure at 12–15 reps

45m on treadmill at 10deg incline, 3.5mph

 

[Mac11wildcat]

Nope, prices were like $130-$250, with the $130's being all black and such. I think Nike has some sort of deal where retailers can't even do sales or deals, like there's a forced price. This was kind of a splurge purchase for me anyways. I returned some stuff and had credit or else I couldn't have afforded it.

Are they just flatter and thus good for squats/deads? I reckon I'll still use my running shoe for the treadmill.

Flat. Stable. And they take a beating very well. They do pound your feet in long distances.

 

[Primo_1]

Late but subd

 

[Fariaia]

Hey man, following you here. Very informative! Have a few questions if you can answer:

1-How do you see the use of metmorfine vs Berberine? Is the easiest access to berberine the reason you use it instead of metmorfine or is there another reason?
2-How important you see the timing of the meals vs just focusing on achieving macros? Does it differs for people that are not on gh/insulin?
3-How is the arms everyday working for you?

 

[Mac11wildcat]

Hey man, following you here. Very informative! Have a few questions if you can answer:

1-How do you see the use of metmorfine vs Berberine? Is the easiest access to berberine the reason you use it instead of metmorfine or is there another reason?
2-How important you see the timing of the meals vs just focusing on achieving macros? Does it differs for people that are not on gh/insulin?
3-How is the arms everyday working for you?

1. Honestly never considered metformin and haven’t needed it. Berberine worked quickly. I was creeping into the mid 90s for fasted BG. Couple months in, 83.
2. I think you have to look at it like a pyramid. Base is cals. Next is macros. Above that it gets a bit muddy but I think food sources come next. Then timing.
3. I used it for about two weeks as cap to my focus on arms. I didn’t maintain measurements too strictly. But I’ve stopped doing it and it APPEARS to have resulted in .25” of circumferential growth on my arms. I think when your fighting a muscle group that doesn’t like to grow you’ve gotta throw everything at it from daily volume all the way to not training them at all

 

[Fariaia]

1. Honestly never considered metformin and haven’t needed it. Berberine worked quickly. I was creeping into the mid 90s for fasted BG. Couple months in, 83.
2. I think you have to look at it like a pyramid. Base is cals. Next is macros. Above that it gets a bit muddy but I think food sources come next. Then timing.
3. I used it for about two weeks as cap to my focus on arms. I didn’t maintain measurements too strictly. But I’ve stopped doing it and it APPEARS to have resulted in .25” of circumferential growth on my arms. I think when your fighting a muscle group that doesn’t like to grow you’ve gotta throw everything at it from daily volume all the way to not training them at all

Thanks man very helpful as always !

 

[Mac11wildcat]

Hey man, following you here. Very informative! Have a few questions if you can answer:

1-How do you see the use of metmorfine vs Berberine? Is the easiest access to berberine the reason you use it instead of metmorfine or is there another reason?
2-How important you see the timing of the meals vs just focusing on achieving macros? Does it differs for people that are not on gh/insulin?
3-How is the arms everyday working for you?

I missed part of your question about insulin and gH.

YES. This changes things for sure. Both for health and for impact.

Obviously carbs should be separated from gH in the absence of slin. You obviously need a large carb dose to utilize slin, but I don’t think slin should used the other way just to increase carb intake. If you’re not healthy enough to maintain high carbs without a ton of slin you need to consider another diet route.

The use of insulin should be programmed to optimize recovery and growth. And I can see how one could easily get carried away with both of these substances.