The ADD's Log: Build Back Better
- Thread starter The ADD
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U done cutting for real?Yeah
Going to give this a shot but going to be smart about it.
That soreness howeverFirst time running hills in a minute and it was, glad they are going to be back in the routine.
About 5 miles of walking today just to stay active.
First day of CBL tomorrow...........
What is CBL?
I am jealous man. Gonna be so fukking beast mode once I'm back in a surplus. How many calories did u add back and what foods did u fill the surplus with? Devil on my shoulder is dreaming of all kinds of carb bloating treats but I know that just scaling up this quasi keto shyt I'm on will be the wave. More butter, chicken with the skin, fatty fish, buttermilk biscuits
mite not be too bad. Just dont want to throw on a ton of water weight.
I am jealous man. Gonna be so fukking beast mode once I'm back in a surplus. How many calories did u add back and what foods did u fill the surplus with? Devil on my shoulder is dreaming of all kinds of carb bloating treats but I know that just scaling up this quasi keto shyt I'm on will be the wave. More butter, chicken with the skin, fatty fish, buttermilk biscuits
mite not be too bad. Just dont want to throw on a ton of water weight.What is CBL?
I am jealous man. Gonna be so fukking beast mode once I'm back in a surplus. How many calories did u add back and what foods did u fill the surplus with? Devil on my shoulder is dreaming of all kinds of carb bloating treats but I know that just scaling up this quasi keto shyt I'm on will be the wave. More butter, chicken with the skin, fatty fish, buttermilk biscuits
Carb Back Loading.
On carb days it's about a 10% surplus so 300 cals or so. Non carb days in -300 the other way. I gotta keep it lower fat and lower sugar on carb days so white rice, sweet potatoes, cereal, lower fat/sugar treats maybe once per week but nothing manufactured to be low fat/low sugar so 4-5 cookies that you bake at home.
Should be good. Im still in cut mode so carbs are still kind of the enemy. Even shyt like brown rice, sweet potatoes etc.... they make me crash and dont keep me full at all.
This will be an 8 week cycle which will get me to just after Labor Day. Because of work, I might go back into body fat dropping mode in October.
CBL Day 2:
Damn sure overshot on the carbs last night
lesson learned. Just gotta keep my head down and keept following the plan.
Leg Day Today:
Hex Bar Deads: 4x8x275, 1x16x225
Zercher Squats: 4x8x185, 1x20x135
Back Squats: 2x12x230, 1x20x135
Goblet Squats: 4x15x70
Box Squat Taps 4x15 (2nd Highest Box, Holding a 45# plate)
Ab work 3x10
Tomorrow is Hill Run Cardio
Damn sure overshot on the carbs last night
lesson learned. Just gotta keep my head down and keept following the plan.Leg Day Today:
Hex Bar Deads: 4x8x275, 1x16x225
Zercher Squats: 4x8x185, 1x20x135
Back Squats: 2x12x230, 1x20x135
Goblet Squats: 4x15x70
Box Squat Taps 4x15 (2nd Highest Box, Holding a 45# plate)
Ab work 3x10
Tomorrow is Hill Run Cardio
CBL Day 3:
Hills weren't very steep so they were more sprint like. I did two different distances (not sure how far) for a total of 12. Jumped in the pool afterwards just to move around. Simple but effective 30 minute or less routine. Doing it after leg day has my quads cooked.
Feels like I dialed in the carb intake better last night. I'm Ultra Low Carb today but that's easy.
Hills weren't very steep so they were more sprint like. I did two different distances (not sure how far) for a total of 12. Jumped in the pool afterwards just to move around. Simple but effective 30 minute or less routine. Doing it after leg day has my quads cooked.
Feels like I dialed in the carb intake better last night. I'm Ultra Low Carb today but that's easy.
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CBL Day 4:
Energy levels are so much more higher now.
Upper Body session with the PT today. All chest and back focused:
Warmed up with light sprints and 3x5 Chin-Ups
Super Set, 3 sets: Decline Benchx20>Pull-Upsx10>Decline Hammer Strengthx10>Seated Thrustersx10
Super Set, 3 (maybe 4): T-Bar Rowx15>Push-Upsx15>Incline Benchx10
Finished with 3x10 Neutral Grip Pull-Ups and 3x15 DB shurgs
Energy levels are so much more higher now.
Upper Body session with the PT today. All chest and back focused:
Warmed up with light sprints and 3x5 Chin-Ups
Super Set, 3 sets: Decline Benchx20>Pull-Upsx10>Decline Hammer Strengthx10>Seated Thrustersx10
Super Set, 3 (maybe 4): T-Bar Rowx15>Push-Upsx15>Incline Benchx10
Finished with 3x10 Neutral Grip Pull-Ups and 3x15 DB shurgs
CBL Day 5
Leg Day
I always knock out 100 reps of supinated (is that the right term?) DB press on Friday. Struggled today with 60s but got them done.
Back Squats 4x6x275 and 1x12x225
Hex Bar Deads 4x12x250
Front Squats 4x12x175 and 1x135x20
Hamstring Curl/Calve Raise Superset 4x15
In retrospect that wasn't enough volume.
Struggling to eat enough to hit macros and cals today.
Leg Day
I always knock out 100 reps of supinated (is that the right term?) DB press on Friday. Struggled today with 60s but got them done.
Back Squats 4x6x275 and 1x12x225
Hex Bar Deads 4x12x250
Front Squats 4x12x175 and 1x135x20
Hamstring Curl/Calve Raise Superset 4x15
In retrospect that wasn't enough volume.
Struggling to eat enough to hit macros and cals today.