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GSant434
07-25-13, 8:56 am
Alright so I've been away for a while, mostly lurking but now that I've sent in my registration form for the WNPF Lifetime Drug Free Nationals on September 8th it's time to get serious and share the journey.

I'm been running the Cube Method straight through the meet so week 10 will be an actual meet. My last meet was in June of 2011 where I managed a 500, 275, 465 in the 242s. I am in the middle of a mean weight cut utilizing Carb Nite to see if I can actually get down to compete in the 198s. I know this is not a popular sentiment as many people think you give up too much in cutting weight and that this early in my "career" it's better to just be hitting PRs regardless of weight. I can understand this perspective and yes while it may not be the best for that particular day's performance I respectfully disagree. I know my mentality. I know I work best and achieve the most when I'm up against it and this is the best way I can figure to put me up against it. At the end of the day if I end up in the 220s so be it. PRs will be had regardless of what weight class I end up in.

One of the biggest things I have going for me is the summer off, the blessed life of an educator. I've really been able to focus and achieve proper eating and recovery. I have sporadic days when I'm putting up pools but for the most part it's living easy. Let's get to it

GSant434
07-25-13, 9:23 am
So as the title indicates I've been running Carbnite to good success thus far. Here's what a typical day looks like for me:

6:30 32oz Water, 1 Tbls Lemon/Lime Juice, 1 tsp Sea Sal
7:00 Bulletproofish Coffee (12-16oz Coffee, 1 Tbls Kerrygold Butter, 1 Tbls Coconut oil, 1/2 Teaspoon of Cinnamon)
8:30 2 Eggs, 2 stripes of bacon
10:30 Bulletproofish Coffee (12-16oz Coffee, 1 Tbls Kerrygold Butter, 1 Tbls Coconut oil, 1/2 Teaspoon of Cinnamon)
12:00 6oz Grassfed Beef, Shake of various veggies
3/4: Train
5/6: PWO Shake
6/7: Dinner consisting of 8oz of meat, cup or two of veggies, 1/2 Cottage Cheese
9:00: Pre Bed Shake


Supplement Wise
5g Fish Oil spread throughout morning
Vitamin C
10,000 iu Vitamin D
Uni-Liver with meals
Pak
Flex
Pre-Workout Shock Therapy+Carnitine
Intra Workout Nicotine Gum 2g
PWO Shake 50g Protein, 5g Leucine, 15g Creatine
Nighttime Shake Shake 25g Casein Protein 15g Creatine

GSant434
07-25-13, 9:40 am
I've already knocked out the 1st wave of the Cube here's were we stand on Wave 2:

Sunday 7/21
Deads-Explosion
Deadlift from the Floor 6x2 315
4” Block Pull - Straight Weight Snatch Grip 3 12 265
Squat - SSB or Straight Bar (close 3 stance) 3 8
Barbell Shrugs 3x12
Back Raises 50 Reps
Band Pulldown 4x15
Unweighted Prowler Sprints x6

Hit these up at Pure Focus at the ABC for the Universal Road Trip. Absolute smoke show. Finally felt nothing in the hamstring so I'm feeling much better mentally. Convinced Aggression to hit up 1 Prowler sprint with me.


Tuesday 7/23
Bench-Reps
Incline Bench Press 2x3 230
Incline DB (23rd rep=failure) 2x20
Close Grip (challenging weight) 3x12
Band Fly 3x15
Tricep Pressdown Cable 100 Reps
Military Press 3x12 Dead start

GSant434
07-26-13, 3:03 pm
Thursday 7/25/13 @ Pure Focus

Squats Worked up to 405x1, 455x1 Added Reverse Bands 505x1
Front Squats 5x5
Leg Press 3x20
Lunges 3x12
Leg Curl/Extension Superset 2x20

Weighed in morning at 220. Added the belt back into training for the heavier work to get reacquainted. Felt fairly strong on all the squats. As for the rest just got some work in as I was already fairly spent. No need to get stupid. Hamstring is seemingly healed up now so I may add cleans in before Press today. Headed towards the weekend and a Carbnite can't ask for much more.

GSant434
07-27-13, 9:29 am
Friday 7/26/2013 @ Pure Focus

Press 1x5 105
1x3 125
1x1 145
1x5 155
Close Grip Bench 3x12
Lateral Raises 4x12
Seated Alternating Dumbbell Curls 4x8-12
Standing Barbell or Cable/Bar Curls 4x8-12
Dumbbell Hammer Curls 4x8-12
Shrugs 3x10

Nothing fancy just got in and got the work done. Carbing up on Saturday night and hitting some Deads for reps on Sunday.

GSant434
07-30-13, 10:58 am
Ah the glory of Carbnite. Reload those glycogen stores and restore the flames to keep the thyroid going and restart fat burning. This week it may or may not have included:

1 Large Pizza, Pepperoni, Garlic & Bacon
Dozen Glazed Donuts
Pint of Ben & Jerry's Americone Dream

GSant434
07-30-13, 11:04 am
Monday 7/29/13 @ Pure Focus

Deadlift From 1" Deficit 1x8 385
4" Block pull 2x3 410
SSB Olympic Stance Squat - Raw 3x8 245
Ham Curls 2x20
BB Shrugs 3x20
Banded Back Raise 2x25

I think it's safe to say that the Hamstring is back to normal. No tightness no pinching no soreness. Feels good go through a full workout un-inhibited. First time with the belt back on in a while and I definitely think that added confidence. The most I can remember pulling for reps is 405 for 9.5 and I definitely left more in the tank last night with Heavy Bench coming today. Very excited for the next few weeks.

Firefist
07-30-13, 12:02 pm
Quite the combo you got there. Let's see what you can do. Keep doin work big homie.

GSant434
07-30-13, 12:50 pm
Quite the combo you got there. Let's see what you can do. Keep doin work big homie.

Will do. Looking forward to really pushing it through the month of August and seeing how realistic getting to 198 will be.

naturalguy
07-30-13, 1:12 pm
Nice work GSant.

How do you like the bulletproof coffee? I've been reading about it. Do you use special beans?

GSant434
07-30-13, 2:30 pm
Nice work GSant.

How do you like the bulletproof coffee? I've been reading about it. Do you use special beans?

I've noticed a difference between that and just getting the regular ground Starbucks/Dunkin Coffee. I'm interested in seeing if I can find some other similarly treated "organic" or "mycotoxin" free beans. The only issue with the Bulletproof Coffee is the cost + shipping. Luckily a friend of mine was interested in it as well so we split the 5 pound bag.

GSant434
08-01-13, 8:04 am
Tuesday 7/30/13 @ Pure Focus

Bench: Worked my way up to 2x2 275
Bench: 3x12
Pressdowns 3x15
Lat Pulldown 3x12
DB Shrugs 3x15
Military Press 3x12


Bench did not go well. Still trying to lock my form in and I keep getting caught between the amount of arch I'm putting in it. Some days it works well others it doesn't work at all. Thankfully had a more experienced lifter with me to made some suggestions to my form to see if we can salvage a decent press in the coming few months. Both heavy sets were done with full commands so I know at least that I am on track to do no less than the 275 come meet day. The rest of the work was done wisely as I was pretty gassed from the 2 heavy sets.

GSant434
08-01-13, 8:06 am
7/31/13

Work up and walked on the treadmill for 30 some odd minutes. Did some band work to just flush some blood in. When I got home I hooked up my Marc Pro to flush the muscles out. Trying to be smart and remember that while I'm only 27 I can't just run my body rough shot like I could even 5 years ago. Hitting Explosive squats today and then murdering the Prowler.