IronSlade: Slade gets skinny!

[IronSlade]

Well guys I figure now is as good a time as any to restart my log. Since I have moved on to the cutting phase of my plan, I changed the title on in.

Anyways, this week I am in Orlando for work but luckily there is a Gold's Gym not too far away. I was going to join it for $47 for the week, but then remembered that my gym is a member of IHRSA and so is Golds, so I got the week membership for only $23! I was pretty excited about that.

I am trying very hard to stick to my diet plan here, but its tough when you are not able to cook and also are eating with a group every night who like to try a ton of different places. Luckily as long as we hit steak places, I will be ok. Going to Vito's Chop House tomorrow, and I have always loved it in the past so I am looking forward to that one. Anyways I am able to avoid the junk, not get desserts, but eating on my normal time table is out and there is just no way to get enough clean calories in during the day here.

I went and tried out the gym this AM and it was fine, just learning to deal with the new equipment, locations, etc. The worst part is not knowing any of the people to get a spot, etc. I tried to get one on my last set this morning and the guy was a tool and tried to help give me a lift off after we discussed NOT doing that and then he pushed it too far out which screwed me all up. I was doing bench and was planning on doing 315 for a triple, but was luckly to get the first one up after he had shot it to hell. I quit after the second one when the jerk grabbed the bar. "Thought you needed help" :rant:

Anyways did Chest:

BB Bench
225x10
265x5
295x3
315x2 (see above)
225x8

Pec Deck Flyes
135x10
147.5x10
160x10

BB Incline Bench
135x10
185x10
225x8
225x8

Calf Raises
185x10
200x10
215x10

The gym had one of those old machines where you are bent over and has the pad on your lower back/butt to lift the weights, I have not had access to one of these in a long time. I am going to use it a lot this week.

Abs Machine
BW+80 x 10 (3 sets)

Anyways, after all that, thanks for checking back in, now lets see if I can't get this thing moving.

[trivial]

The gym had one of those old machines where you are bent over and has the pad on your lower back/butt to lift the weights, I have not had access to one of these in a long time. I am going to use it a lot this week.


The donkey calf machine, isn't it? I used to LOVE that machine...damn I wish my gym had one....:(

[claire]

I'm in. Good luck with the diet. I find it hard to eat healthy when eating out. I'm leaving for my cruise next week and plan on packing some healthy snacks. Definitely bringing low carb wraps, almonds, protein cookies and protein powder. Everything is marinated or smothered in crap.

You still did great on the bench. It is so hard to find a good spotter.

[IliekFude]

slade where you at boieeee

[Big Sky Guy]

He must be out eating somewhere :dinner:

[IronSlade]

Sorry guys for the lack of updates, I am down here in sunny Orlando FL right now and my access to the computer is limited. Since I have not really wanted to try and do the log from my PDA, I have been skipping out on it. But rest assured that I have been training and will be catching it up as soon as I can when I get home.

But thanks for checking in!

And yeah, I was out eating again. I have added it up and since Monday, I have eaten 84 oz of fillet mignon, and 36 oz of other steak plus assorted chickens and other animals. The eats are good down in the sunshine state. :D

[CK]

and in... hope your having a good trip, glad you found a gym!

[IronSlade]

Well, I am just getting back from FL so I have a lot to catch up on my log...

But throw in some heavy drinking and I don't exactly remember all of my workouts... Well, thats not really true, I did do some drinking, but even without it, if I dont do the log that same day, then the numbers, etc just kind of disappear from my head.

I did manage to get a full week of lifting in with the exception of legs. I did not want to train them really hard and then have to walk around the convention center all day, and I am not the type to try and train them just a little, I either do it or not, so I did not.

The only real highlight in my lifting this week was that I did full deadlifts for the first time in years. I have been planning to do them, probably would have waited until I got home but then realized that I neglected to bring my straps to FL with me and since I couldnt go heavy, I went with the full range of motion.

I worked up to 275x5 and did that for a couple of sets. I could have gone to 315, which is where my grip starts to go very quickly, but I decided to stay where i was and see how it felt after doing those. Surprisingly, I was fine and never had any pain from doing these. So it appears that IS is making a bit of a comeback here. :banana:

Other than that I did not really make any progress this week, but did maintain the status quo. I did pretty much the same workout as last week, which of course no one could refer back to if they wanted, since the board is gone :p

I will relate one funny story from the trip. First the background: I was nervous to travel with too much gear so I made a nice tren and test blend to coast on while I was gone (40mg Test/80mg Tren) But not wanting to rely totally on that I also shot up 600mg of Test/150mg Tren prior to leaving. I only say that because I am not one prone to angry outburst, but I guess that booster dose pushed me a bit closer. So, I was in line at airport security and the line went up to a point and split in to 2 lines right before you put your stuff through the x-ray machines. And a couple of dudes come walking by everyone and go get in the further x-ray line where no one is yet - remember usually the person at the front of the line was going to the next open station, but apparently these guys decided it was 2 separate lines and they were going to wait in the one with no line. So I am fuming but biting my tongue here - obviously its not 2 lines, why else is everyone over here and no one in the other "line" - and lo and behold here comes another guy trying to walk by to get in the "short line." I have had enough so I yell out: "Hey what are you gonna do, cut in line?" But he is just ignoring me. So I say it again, with no response. I decide that this dude was definitely not going to get in front of me. So I cut him off and ask loudly enough for the whole queue to hear "What makes you think you can cut ahead of all these people waiting their turn?" I am now blocking his way so he finally has to respond, but the dude trys to get past me! So I ask him "You must think you are better that all of these people here, is that right?" The guy is getting a bit uncomfortable now and looks back at the line so I keep on with it and pointing to the second guy in line I ask the man, "You think you are better than this guy right here?" The cutter is mumbling "no...I don't, I just..." So I asked him, you must be special then, are you royalty?" When he said no, I told him that all of the rest of us in line would appreciate it if he would go take his place up at the back of the line. And at that point he did, about as quickly as he could. I was feeling pretty proud of myself, until I turned around to find that the 2 TSA guys who were now standing on either side of me were not as please with me as I was. It also turned out that while I was busy yelling at the guy, the line had moved on but that because of me, no one was wanting to go past us, so I was holding up the whole show. The TSA guys had me follow them, and I was sweating it, because as mentioned before, I had also brought my little test blend with me. But then they just brought me to x-ray machine and metal detector and had me run my stuff through and go on to the gate. So no problems for me.

I made sure to keep it a bit more low key the rest of the trip.

[trivial]

Oh man, that stuff pisses me off, Lol. At least he will think twice the next time.

[Dragon Wolf]

I'm in! Good luck with the cutting phase!

[CK]

oooo so proud of you, I say something ALL the time, especially when I have the kids with me and they butt in front, but I say something loudly to the kids, like "Yup, kids some people are rude and are not considerate of other people, but you guys know it is extremely rude to butt in a line" at which point they usually turn around, apologize like they didn't know what they were doing and go back LMAO.... LOVE IT.

Glad you made it through!

[kook]

Sounds like you had a good time down there IS, that was that big homebuilders/construction show right?

Funny story bro! I hate those people, good thing it didn't get you flagged

[Nick]

One of my clients just went to the same event down in FL.

Line cutters suck I often pop a coronary just trying to deal with people in day to day life.

Great, great, great work getting the lifting done on vacay, I admire that.

[IronSlade]

Well, guys, sorry for no updates, I got sick coming home from FL, its those dang airplanes I tell you, recirculating that diseased air.

I felt better today so I hit the gym. And did legs:

Leg Press
350x10
440x10
530x10
620x5
710x5
760x2 PR!!

I probably could have done the 760 more, but I let the second one come down too fast and it messed me up, I got it up but re-racked it.

Calf Raise
350x20
440x15, x15

Leg Extension Machine
180x10
190x10
200x10

Leg Curl Machine
180x10
190x10
200x10

I was planning on doing BB lunges but wussed out. :(

Ok, and now for the diet update: Here is a shocker, and it may be also partly from being sick, but I weighed this AM and am down to 208.5!! That's 20lbs. I am actually not thrilled about this, I was hoping to only cut to 200 at the most, mentally, I have trouble being under 200, just some adversion to "being small" I guess. But seeing where I am now, I am not just 8 lbs out, so this is not good news. I guess its easy to have delusions of grandeur until the diet hits, but when reality sets in, its frustrating.

[BiggT]

Good job on the leg press PR, and cool to see you lift on vacation. Sometimes I feel like the only nut job whose first order of business on vacation is to find a gym.

[IronSlade]

Good job on the leg press PR, and cool to see you lift on vacation. Sometimes I feel like the only nut job whose first order of business on vacation is to find a gym.

Thanks Bro. Yeah I knew I could not take a week off, and really I enjoy it too much to skip for a week either. I am glad I was able to find a good one. And the calf machine I like was a great bonus.

[IronSlade]

Today I went in and did Chest:

DB Flat Bench
60's x 10 (warmup)
85's x 10
100's x 10
110's x 6

Pec Dec Flyes
160x10
190x10
205x10

Decline Bench
225x10
315x10
315x10

Saw and old friend and wasted the rest of my time talking instead of lifting. But I was ok with what I did get done.

[Nick]

Nice benching man... moving some big weight for a lot of reps as usual.

[IliekFude]

for fucks sake.. i take 2 weeks easy and everyone is crawling up my ass with benches...

[*Bunny*]

wow do I have a lot of reading to do.


;)

[*Bunny*]

I did full deadlifts for the first time in years
Welcome back! This is great!^^^


Note to self, do NOT travel with IS. :)

:wiggle:

[IronSlade]

Nice benching man... moving some big weight for a lot of reps as usual.

Thanks bro! I wanted to do some heavy BB flats too, but being along I just did DB's rather than screw with some hack that has no idea what a proper spot is.

[IronSlade]

for fucks sake.. i take 2 weeks easy and everyone is crawling up my ass with benches...

That's right bro, keep taking it easy. :evil[1]:

[IronSlade]

Welcome back! This is great!^^^


Note to self, do NOT travel with IS. :)

:wiggle:

Oh come on now, you are always welcome to come. You mean that its NOT normal to do deadlifts on vacation? :dunno:

[*Bunny*]

Oh come on now, you are always welcome to come. You mean that its NOT normal to do deadlifts on vacation? :dunno: Dead lift the OLY or dead the kid who cut in line? ;) :D

[IronSlade]

Today when in and did back

Pullups
BW x 10
BW+25 x 6
BW+25 x 4.5

The first set, BW only felt super easy, then I realized, oh yeah, I have lost 15 lbs. So I strapped on the quarter and it got much harder.

Deadlifts
135x10
225x5
315x5

This was the end of the full deads, it was NOT feeling good at all. Still hurts right now :(
So I finished out with partials, from a bit below the knee

405x5, x5

And figured since I had the bar loaded, I also did a couple of sets of shrugs too.

Machine Rows
175x10
190x10
205x6

Ab Machine
80x25
95x25
90x25

An ok workout, but I am not happy that my back is in pain right now. I guess 315 is the limit on my disc in this condition. I hope it gets better overnight. We'll see I guess.

[kook]

IS, sorry to hear about your back, Hope it goes away quick like.
Still, it's looking better that you can pull off the floor.

[Nick]

Feel better brother. Just a small bump in the road, no doubt.

[Big Sky Guy]

Hell- we're like a bunch of old men in these logs...everybody hurting their backs or hip flexors, or this or that :lol:

[CK]

Today when in and did back

Pullups
BW x 10
BW+25 x 6
BW+25 x 4.5

The first set, BW only felt super easy, then I realized, oh yeah, I have lost 15 lbs. So I strapped on the quarter and it got much harder.

Deadlifts
135x10
225x5
315x5

This was the end of the full deads, it was NOT feeling good at all. Still hurts right now :(
So I finished out with partials, from a bit below the knee

405x5, x5

And figured since I had the bar loaded, I also did a couple of sets of shrugs too.

Machine Rows
175x10
190x10
205x6

Ab Machine
80x25
95x25
90x25

An ok workout, but I am not happy that my back is in pain right now. I guess 315 is the limit on my disc in this condition. I hope it gets better overnight. We'll see I guess.

Ice, heat, ice, heat and repeat and stretching!! I hope it feels better:flowers:

[IronSlade]

Well guys and gals, I took the weekend off and let the back rest. Its fine now, but it was sore (not as in muscles worked sore) for a few days. So as much as I wanted to go back to full deads, I think I will go back to training with rack pulls instead. Its not like I am training to compete and at this point, it is not really worth it to me.

Today I went in and hit shoulders

DB Seated Military Press
65's x 10
85's x 10
100's x 3

Not sure what happened on the 100's, I figured I would at least have them for 5, but not today.

Lateral Raises
25's x 8
30's x 10
35's x 8
35's x 8

Reverse Pec Deck
160x12
175x10
190x9

Front Raises
35's x 10
40's x 8
40's x 8

One Arm Standing DB Press
50's x 10
60's x 6

And thats it folks.

I have really been letting the AM cardio slide, but I am setting the alarm for tomorrow, so we will see. I have rebounded a bit on my weight since being sick, so I am about 211 right now, so down 17.5 lbs. I am thinking that another 10 lbs of fat loss will probably get me where I want to be, but who knows, I am not there yet, thats for sure.

[Dragon Wolf]

40's on a front raise? Wow, nice work.

[kook]

Good stuff slade! sounds like a plan to stick with rack pulls since the floor screws with your back, its ok, I'll let it slide

:treadmill: get back on the treadmill!

[IronSlade]

Good stuff slade! sounds like a plan to stick with rack pulls since the floor screws with your back, its ok, I'll let it slide

:treadmill: get back on the treadmill!

It's comming bro, I hate to make excuses, but I keep having early meetings and its hard to keep getting up earlier.

Today I was not very motivated to get in the gym, but I did and just did bi's and tri's

Hammer Curls with twist at top
40's x 10
50's x 10
60's x 8, follow immediately with 35's to failure.

Cable Skullcrushers
70x15
85x12
95x10

Superset the above with:

Close grip chins, palms facing me
BWx10
BWx8
BWx12

Not sure what happened on the middle set, but I was spent.

Cambered Bar Curls
110x8

Quit these and moved sections in the gym to avoid this tool that likes to talk to me.

Preacher Curls
94x10
94x8
94x6

30 seconds rest between the above sets.

So thats it. And since it has become so popular on these threads, I will post todays diet too.

Meal 1:
3 whole eggs, 2 pork sausage patties, all together, covered in cheddar cheese.

Meal 2:
Beef Stick and 3 werther's toffeys (sugar free)

Meal 3:
2 McDonald's Double Cheeseburgers minus ketchup and the buns

Meal 4: (PWO)
3 scoops whey protein, 1 tsp BA.

Meal 5:
Salad with bacon, sesame seeds and mots cheese, covered with Ranch, 7 large meatballs, 3 tablespoons marinara sauce, covered in motzerella cheese.

For drinks I drank about 6 cups of coffee, and about 190 oz of water.

Supps taken were Sesapure pre meals, t-rex with meals 1 and 3, Red Blast (7x) pre-workout, YES applied pre-workout, Pure CEE (x6) post workout.

So there it is: :turd:

[Nick]

Great lifting bro... damn you bro those are some tasty meals. The "sugar free" really saved u a TON of cals!! :D

The sacrafices of dieting...

[IronSlade]

Great lifting bro... damn you bro those are some tasty meals. The "sugar free" really saved u a TON of cals!! :D

The sacrafices of dieting...

Thanks for your support bro. Yeah, the sugar free stuff makes a huge difference when I am going the ultra low carb route, even that diet above has less than 10 total carbs.

[IronSlade]

Ok, so went to the gym today and made a big mistake. I decided to lift chest, forgetting momentarily that I did arms yesterday (think triceps).

BB Bench
135x20 (warmup)
225x5
275x6
315x5
335x2
335x2

Incline Press
225x10
275x6
315x5
315x7

I got to talking with a buddy and got in a bit too much rest on the inclines, which are why my numbers look a lot better here than they would normally.

Cable Flye's Supersets
A. Cables set at bottom
17.5x10; 22.5x10; 27.5x10
B. Cables set at shoulder height
17.5x10; 22.5x10; 27.5x10
C. Cables set at top of rack
17.5x10; 22.5x10; 27.5x10

Cardio (yeah, finally)
15 mins Elliptical

Diet was pretty much similar to yesterday, except for dinner was a Hardee's Six Dollar Low Carb Burger.

[CK]

saw the mcdonalds... with no buns????? Why????? LOL

[IronSlade]

saw the mcdonalds... with no buns????? Why????? LOL

Because I am low-carb dieting. And by low carb I mean under 20 carbs per day. It works for me, but it does suck.

[IronSlade]

Went in, lifted back today, then went home ate dinner.

[Nick]

I have had a lot of success with no carbing as well.... I like more of a balanced clean approach right now at this moment but I know that style works and is effective as all heck.

I remember I had these coupons and every day for lunch I would get 5 nathans double cheeseburgers no bun :D

My favorite low-low carb meal is a pound of ground beef with some good taco seasoning and then lettuce tomato shredded cheese and sour cream mmmmm

[Sarge]

getting some real strong work in while the weights dropping!

Diet and Mickey D's... it's almost sac religious :P

[IronSlade]

Thanks for sticking with me guys, sorry for the crappy post yesterday, I was in a foul mood and then got online and was like, well, no one even looked at my log so f-it. Anyways, doing better today, so here is a real post.

I did a little bit of legs and one lift for shoulders and then got called out of the gym for a meeting.

Leg Curls
100x12
110x10
120x10

Leg Extension
100x12
110x10
120x10

Calf Raises
270x20
290x15

Seated BTN Presses
135x10
155x8
185x5
205x3

Today's Diet:

Meal 1:
3 eggs, scrambled, 2 sausage patties, covered in cheese.

Meal 3:
2 McDonalds Double cheeseburgers without buns

Meal 4:
PWO Shake, 2 scoops whey protein

Meal 5:
10oz Chicken breast with 1 cup wild rice

Right now, eating sugar free candies about 5 so far.

[Nick]

Sorry bro.. hang in there. Your benching was crazy as usual. You are definitely a gifted presser. Real nice led and overhead work, keep at it with the diet!!

[IronSlade]

Sorry bro.. hang in there. Your benching was crazy as usual. You are definitely a gifted presser. Real nice led and overhead work, keep at it with the diet!!

Thanks, as to gifted, I doubt it, just well trained on presses, since I can't do pulls with my dang back!

Today was cheat meal day actually, so I went to my favorite NY style pizzeria and got a large 18" pie, I contained myself though, of the 8 slices they cut, I only ate 5.

Came home a took a dump, funny how quick that can work.

[kook]

Damn good work slade, even though I don't post all the time I am always reading and keeping up, I'm sure it's the same with others as well.



Today was cheat meal day actually, so I went to my favorite NY style pizzeria and got a large 18" pie, I contained myself though, of the 8 slices they cut, I only ate 5.


Damn youfor being able to control that! I ate 2 large pies today, then chinese buffet, and a bit of sherbet to wash all that down, oh and a bunch of metrx rtd51's( but they only have 3grms of carbs!!:tongue2: )

[claire]

Because I am low-carb dieting. And by low carb I mean under 20 carbs per day. It works for me, but it does suck.

I would be so bitchy on 20 grams of carbs! :bowdown::bowdown::bowdown:

Workouts look strong :)

[kook]

:compsmash: whats done happened here slade??

[Nick]

Somebody get the man a carb he's too weak to type. Where u at??

[CK]

you might be crabby...oh I don't know....maybe..... because....


of only 20g of CARBS????? lol..... just bugging....a little...

:hilarious:

[IliekFude]

where you at homey?!

[IronSlade]

Well guys as you have probably noticed, I have been absent from AF for a while, so this log has languished with no updates. Luckily, it was only an absence from the board and not from the gym. I have been consistent with my training and definitely made some gains from my last posts here. So don't pity me too much.

I think for now, this is how I will leave it and not do a log, life has just gotten too busy as of late. But I did want to make this post to thank everyone for their support that got me to this point. You guys are awesome. I will do my best to follow along your journeys and throw in my comments as support as I can.

[matt1990]

Understandable bro, maybe sometime if you get around to it you let us know were your numbers stand if any new max's are hit, PR's, etc... :D

Keep it up broski,



Matt~