Lift Laugh Love, a Log Story --- (Weightloss->Lifting->Swolification)

Can confirm BSS feels much better with rear foot on a bar.

This log kills my phone HARD. Poor little Android browser really doesn't enjoy that many gifs on one page. I had to use the work PC to type this as it just wasn't having any of it :p
 
Weighed in this morning @ 78.2kg. Actually a bit disappointed with that definitely felt a whoosh the last few days so was expecting high 77s, oh well. Right direction at least.

Monday
RDL 77.5kg 8/8/8
DB Flat Bench 30kg 8/8/8
BSS 7kg 8/8/8
DB Incline Bench 25kg 10/10/10
Cable X-Over 40lbs 12/12/12
EZ Bar Curls 12.5kg+bar 10/10/10 <- IJDGAF
Hammer Incline Curls 7kg 8/8/8
TRX Rows x lots
Renegade Rows x lots
Wednesday
DB Lunges 20kg 8/8/8 <- Cardio more than anything.
Leg Press 430lbs 12/12/12 <- Gonna change these to single leg.
Underhand BOR 60kg 8/8/8
CGBP 55kg 8/8/8
Close grip pulldown 230lbs 8/8/8
Cable Tricep Pushdown 80lbs 10/10/10
Kroc Rows 20kg DB, 35 reps per arm, then 10 reps per arm. Oh lawd rhomboids.
Calves, Toe Press on Leg Press 440lbs 15/15/15
Friday
RDL 80kg 8/8/8
DB Bench 30kg 10/10/10
BSS 10kg 8/8/8 <- My left leg is so crap it's hilarious. Right leg these are easy feels the same as bodyweight but left leg I'm grunting like a woman giving birth. Also I did a very scientific measurement and realised my ankle-bar technique put's it about 1.5-2" above the height of a standard bench. Inadvertently doing deficit?
DB Incline 25kg 10/10/10 <- Might swap out for BB decline, shoulder snap city DB Incline imo.
Cable X-Over 40lbs 12/12/12 <-Squeeeeeeeeeeeeeeeze, go up a full cup size by the end of this
EZ Curls 12.5kg +bar 10/10/10 <- What can I do instead of curls. Feel like such a mincey faggot.
Hammer Incline 7kg 10/10/10
KB Swings 28kg x lots SS Strict push ups

There are naff all sweet tunes at the moment, looks like chillout house is on it's way back big style so I might aswell stick with it from last week.
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with your BSS's do you start with your right leg up on the bar or left? I always try to make sure i am working the left leg first so have the right back. By the time i hit the right leg i am struggling to finish the set haha
 
with your BSS's do you start with your right leg up on the bar or left? I always try to make sure i am working the left leg first so have the right back. By the time i hit the right leg i am struggling to finish the set haha

Yup samesies. I'm gonna do single-leg leg press next week so will be able to get some cold hard numbers on the hilarious imbalance :cool:. I suspect lefty to be in the region of 70-80% powah. Crackers innit, up top my right side is a stronger pusher and left a stronger puller. I love the the crazy stuff sitting at a pc all my life gives me, right shoulder has noticeably more internal rotation from mousing :p.
 
Workouts look good. There is definitely some good sense in backing off the load and attacking some lean gains periodically.

I'd move on to full deficit BSS though, they are truly without parallel. You also might like heavy pull throughs.

Merlin tune.
 
OK first workout this morning from CBL (Though really it's Carb FRONT Loading with fasted training, amirite?) - observations so far.

The latter period of the low carb period was a bit meh, had a solid headache pretty much all afternoon. I noticed I lost all vascularity in my forearms and generally was in DYEL mode. But the light at the end of the tunnel of the massive carb pile waiting for me got me through.

Last night I had approx 1700kcals 50/240/50 consisting of a Deep Pan Pizza (first one I've had in YEARS!), foam bananas (HHHHRRRNNNNGGGGHHHHH and all dextrose) and a creme egg ;). It was glorious. During & after this I was getting rather toasty (had to take my socks off lol) and after about 20 minutes of finishing all dat dere vascularity was back and I felt normal again. Then about an hour after finishing I was super sleepy. I'm guessing this is all good pointing at a big spike and drop in insulin/blood sugar.

Workout this morning was great for the first 45-60 minutes. Felt strong and energetic, I was also sweating like a peado in a playground. After about an hour I had a bit of hypoglycemia, but it passed after 10 mins or so. I'm not sure what triggered this, but pretty certain it was hypo though not severe (Mums diabetic, I've seen a lot of them).
It MIGHT be related to my pre-workout BCAA's (bringing this across from IF). BCAAs cause an insulin spike without the accompanying blood sugar rise so maybe my body was gearing up for some sugar but there was none there, which hurt me a bit. I will try skipping the BCAA pre and just having Whey & Leucine post on Friday.


So far, I get the protocol but would like some explanation on his fasted training answers tbh.
The whole point of CBL can really be distilled into..... wait until your 'fat' insulin sensitivity is at it's lowest (time based) AND your 'muscle' insulin sensitivity it highest (post-workout, tGLUT etc.) and FILL UP. Fasted training still does the first point but not necessarily the last. Intredastng.

TLDR:
First CBL.
Loved the carb up, made me hot then sleepy.
Workout was good for first hour or so, then small bout of hypo (possible BCAA pre related)
Not 100% convinced on his fasted protocol. (Or rather CBL in general for fasted training)
 
Yeah I'm not entirely sure how backloading at least 8 hours after training can be utilising the action of tGLUT.

Did you only have BCAAs pre training?
 
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Yeah I'm not entirely sure how backloading at least 8 hours after training can be utilising the action of tGLUT.

Did you only have BCAAs pre training?

You don't even backload AT ALL in the fasted protocol. You Front load. The 'Backload' occurs the night before you train.

Yup.

Slya5 seems to be clued up on the backwards backloading.

Yeah I've spoken to him a bit, and will be emulating his approach minus the 'extras' (MCT & Coffee basically).

I like this protocol, but it's not really CBL it's something else entirely. It's closer to short-term CKD really, with the hope that liver + muscle is basically empty, and the short burst of carbs goes to them first.
I think the main benefit could be the pre-workout carb up allowing you to hit cutting calories across the week but not have your workouts impeded by lack of energy.
 
That's what I meant by "at least 8 hours". Dem back to back training days.

I completely understand the idea of a frontload, but he doesn't explain how this fits in with non-glucose facilitated glucose transport. Maybe it's just because you're loading on near carb depletion.
 
Weighed in this morning @ 77.6kg. This is after a low carb day though so lower than normal. Not a bad week, starting to try out CBL with the following macros.

Training Days - 80/30/180 1600kcal
Rest Days - 80/300/180 2600/2700 kcal (90% of carbs are in one hit at the end of the day)

Saturday (Was bored so went for a weekend session)
DB Lunges 22.5kg 8/8/8
Single Leg - Leg Press L 190lbs 10/10/10 R 250lbs 10/10/10 <- I did mention in here or the Gym Ratz thread of my asymmetrical strength concerns!. This confirms it pretty well, I would also say they weren't even the same effort with the left leg sets being full grunt mode. Dunno what to do about this, should I even try and rectify?
Underhand BOR 62.5kg 8/8/8 <- Grip is a problem on these now, will need to change to normal BOR with straps I think.
CGBP 57.5kg 8/8/8
Kroc Rows 22.5kg DB, 30 reps per arm, then 15 reps per arm. Love these.
Tricep Mega-Smasher - Lying Tri-Ext (EZ Curl) then with DBs in hammer grip then pushups. Gave me DOMs for days.
Monday
RDL 82.5kg 8/8/8
DB Bench 30kg 12/12/12
BSS 10kg 8/8/8
DB Incline 27.5kg 8/8/8
Cable X-Over 40lbs 12/12 50lbs 12
EZ Curls 12.5kg +bar 10/10/10
Incline DB Hammer Curlz 7kg 10/10/10
KB Swings 28kg x lots SS Strict push ups
Wednesday
DB Lunges 22.5kg 8/8/8
Single Leg Press L190lbs R250lbs 10/10/10
Underhand BOR 65kg 8/8/8
Narrow Pulldown - 220lbs 10/10/10
CGBP 62.5kg 8/8/8 <- Tricep Mega-Smasher kicked in, this felt easy.
Kroc Rows 22.5kg DB, 30 reps per arm, then 15 reps per arm.
Cable Pushdown 80lbs 10/10/10
TRX Rows X Lots
Cable Wood Choppers 50lbs 10/10/10
Friday
RDL 85kg 8/8/8
DB Bench 32.5kg 8/8/8
BSS 12.5kg 8/8/8
Incline DB 27.5kg 10/10/10
Cable X-Over 40lbs 12/12/12/12
Straight Bar Curls 20kg 10/10/10
Hammer Incline 9/7/5kg dropset
KB Swings 28kg x lots SS Strict push ups

Back to some wobble bass this week.

And because everyone should watch New Girl
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Yikes first update in 3 weeks! Oh lawd.

So I was on holiday 15-22 March in Valencia, training leading up to it was inconsistent and I lost my logbook to boot :(. I do remember managing 3x8 35kg DB Bench though which I was happy with, biggest DBs at my gym.

Now because I love Valencia so much, and you're all my bros I'm gonna do a quick write up below.
I went during the Falles festival - It's an INCREDIBLE place and perfect for lads on tour.
So every year Valencia and it's surrounding districts hold a festival called Falles. This basically consists of a week long celebration of noise, fireworks, partying and setting things on fire! It's up there with La Tomatina and The Running of the Bulls as far as Spanish festivities go but it's one other Europeans don't seem to know about.

It is absolutely BONKERS. I've never experienced something so busy. 2 MILLION extra people come to Valencia for this, and Europe knows how to party there is literally no down-time. The streets are rammed 24/7 - the closest approximation I can make is how busy the vicinity around stadiums is immediately following a game. Imagine that, everywhere, 24 hours a day for a week. Bars & Clubs don't close until 6/7am and the first parade is every day at 8am.
Yeah there are parades of marching bands and guys in fancy clothes pretty much all day aswell, you absolutely 100% require earplugs if you want to sleep. I took some but still only managed 3/4 hours a night. It's like a warzone, there are kids with LOUD firecrackers everywhere throwing them at tourists then laughing when they jump out of their skin. Fortunately you become completely desensitised after a day or so, you could throw a grenade at me and I wouldn't flinch now!

So during the year leading up to Falles, each district builds one or several 'Fallas'. These are basically elaborate, mostly satirical or child friendly statue type things.
Most of them this year were understandably poking fun at the EU economy, lots of caricatures of Angela Merkel and the like. Who knew the Spanish could be self-deprecating like us Brits?

I was expecting some Blue Peter paper mache type constructions, but hell no these things are HUGE and intricate.

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There are loads of these dotted around the city, some only 12-15ft in size and others 5 story's ish.

The next important component of Falles is a daily ceremony called La Mascletà. This is held at 1400 everyday and is an ever enlarging barrage of bonkers fireworks and firecrackers but the emphasis is on noise, not lightshows.

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We did manage to drag or sorry selves out on the last day of Falles to see this (thus the loudest ;)). Well actually we just didn't go to bed and stood in the square like zombies for 3 hours waiting for it to start. You have to get there early you can see above how heaving it is.
So it begins and I've never experienced anything like this! Even with the huge buffer of people between me and the explosions my whole body is moving with each blow, you can feel it in the floor and the buildings it feels like an earthquake for 20 minutes. I had watched this before on YouTube and didn't get it at all, you HAVE to be there to understand the event. Incredible. It peaks at around 130db, and you can stand barely 20m away.

Aswell as the daytime fireworks of Mescleta everynight at 0100 there's a fireworks display. Of course this gets bigger and bigger everynight aswell! I've seen some incredible fireworks displays in my time (Epcot Millennium Celebration, sweet jesus) and these were definitely worthy. The final night was a good 20-25 minutes and had some fancy stuff I'd never seen before. Smiley face fireworks, some which went up, down then back up again and some weird ones that would launch then float through the sky like lanterns.

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I tried to take a 360 panorama of the fireworks bridge, didn't come out great but here it is anyway.
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Oh yeah did I mention that through the heart of the city there's a massive repurposed riverbed!? The whole place is beautifully landscaped & dotted with outside GYMS for bodyweight & crossfit faggots ;).
Then at the end, before the F1 track sits a load of incredible museums. These buildings blow my mind every time I see them.

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Biuriful.


Ok this waffling on now! Enough culture will do Lad Cliffs.

Sloots: Everywhere, absolutely everywhere. No fatties over there, just loads of petite brunettes wearing leggings. It's absolute torture when they don't speak English and you just stare at them half chub. By the end of the week I think had test levels on par with UE.
When you can find sloots that speak English, they're very friendly and actually interesting. Met a stunning Swedish lass the first night (who I later found out was 20, score), a girl from Boston (who really loved my Matt Damon impression I'm sure) and eventually a Spaniard on the last night.

Partying: Bars & Clubs err'where. Open typically 1000 until 0600/0700. They will be heaving and partying that late aswell. Fantastic atmosphere regardless, very different to the UK. Everyone's there just to have a laugh and socialise, there's no lads trying to look hard nor women vying for attention. Brilliant.

Beers: 1EUR get's you big 1litre bottles of lager. Spirit measures are lol over there, about 5-7EUR for a spirit mixer in a bar but they just pour until you say stop! Probably the equivalent of 4/5 shots each time. And nice branded spirits aswell.

Accomodation: Went with 7 other guys and shared a pretty nice apartment bang in the middle of the lols.

Sweet living room
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Our Ludus outside for gladatorial training
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Can't remember exactly but I think it worked out about £28pppn, well worth it over a hostel.

DYEL: I stood out like a sore thumb there lol. It's quite refreshing to not be the shortest guy everywhere I go, most people there are my height or shorter skinny dark haired etc. I'm a stocky, pasty brit with a bright ginger beard lol. People are generally a lot more in shape than here though, perhaps the nice weather and perfect setup of the riverbed contribute to that. During siesta the riverbed is full of joggers, cyclists, yoga classes, people on the outdoor gyms etc. It's pretty awesome.
TL;DR - Go to Valencia, it's awesome.

Gonna post my log in a new post, cba to lose this.
 
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OK Log time now!

Post Valencia I was 80.4kg, and approximately 80% of that was beer I'm sure. Not easy to eat healthy over there, not as a tourist anyway. Did find a nice local Tapas place eventually that did fantastic seafood & iberian ham though. Hrrrnnngh.

So my plan this week was just to take it easy, get back in the swing of things and also do the CBL prep phase. Weighed in this morning at 76.6kg, very carb depleted I suspect though I'm not really feeling it tbh. Not had brainfog or headaches yet.

Monday
RDL 80kg 8/8/8
DB Bench 27.5kg 10/10/10
BSS 10kg 8/8/8
Incline DB Bench 25kg 10/10/10
Cable X-Over 40lbs 12/12/12
Straight bar curls 20kg 10/10/10
KB Swings SS Pushups SS TRX Rows <- Killer

Needless to say this whole workout was HARD. Scary how deconditioned you become after a week properly off.
Wednesday
DB Lunge 20kg 8/8/8
BOR 60kg 10/10/10
Leg Extension 200lbs 10/10/10
Pulldown 220lbs 8/8/8
CGBP 65kg 8/8/8 <- Something has clicked with these lately feeling a lot stronger.
Kroc Rows 20kg 30/15
Tricep Pushdown 70lbs 10/10/10
Pallof Press & Planks to finish up

Feeling a lot more alert and up for it by now, still a bit of a struggle though.
Friday
Gym was heaving and full of knobheads (SS Deadlifts with lateral raises anyone?).

RDL 85kg 8/8/8 <- Yay my hips have remembered how to work!
DB Bench 32.5kg 10/10/10
BSS 12.5kg 8/8/8 <- Left leg is still so crap it's hilarious
Incline BB Bench 60kg 8/8/8 <- Don't like DB Incline much, can't sort my scaps out.
Cable X-Over 40lbs 12/12 50lbs 12/12
Straight Curls 20kg 12/12/12
Zercher Squats 45kg 8/8/8 <- Lots of funny looks but I love this exercise
Planks SS Side Planks <- Looked like a convulsing paraplegic
TRX Rows SS DB Push Up <- Love this as a finisher


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And in tribute to the impending backload.
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Gonna workout an HST routine now, will do one or two cycles depending how I like it then probably back on Stronglifts to try and climb back up the Powerlifting table!
 
Well deadlifts are just an accessory movement for Arnold presses, so what else would you suggest I superset them with? Phaggot.

I missed this log.

Also, HST is awesome.
 
Weight on Saturday morning: 76.4kg

First week of HST 15's. Most notable is 'Oh my god 15 reps is LOADS!'. It sounds stupid I know but beforehand it was like, that's only a couple more than 10 - easy! But now I realise - damn it's nearly double 8. Yes I know how Delvis I sound.

15RM Squats are going to be a mental battle as much as anything. Looking forward to the rest of the cycle, can't wait to get back to 5's I can't help but feel I'm more naturally geared towards higher %RM work and grinding.

Monday
Squat 65kg 15/15
Bench 47.5kg 15/15
BOR 37.5kg 15/15
OHP 25kg 15/15
Pulldown 175lb 15/15
RDL 47.5kg 15/15
Skullcrushers 10kg + EZ Bar 15/15
Preacher Curlz (machine) 25lbs 15/15
Wednesday
Squat 70kg 15/15
Bench 50kg 15/15
BOR 40kg 15/15
OHP 27.5kg 15/15
Pulldown 180lb 15/15
RDL 50kg 15/15
Skullcrushers 12.5kg + EZ Bar 15/15 <- Someone has chavved the 0.5kg micro plates :(. Was supposed to be 16kg 15RM, now I guess I'll go for 17.5kg and only progress every other session.
Preacher Curlz (machine) 30lbs 15/15
Calf Press 390lbs 15/15
Facepulls 50lbs 15/15
TRX Rows SS DB Pushups
Friday
Squat 75kg 15/15
Bench 52.5kg 15/15
BOR 42.5kg 15/15
OHP 30kg 15/15
Pulldown 185lb 15/12
RDL 52.5kg 15/15
Skullcrushers 12.5kg + EZ Bar 15/15
Preacher Curlz (machine) 35lbs 15/15
Calf Press 400lbs 15/15
Facepulls 60lbs 15/15 <-Cable machine only has 10lb increments :(
TRX Rows SS DB Pushups

More trap this week.

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