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  1. #1
    Frequent Poster xcoyote's Avatar
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    Cool xcoyote's Awesome Log of Awesomeness

    Dipped in Awesome Sauce!

    LATEST LOG ENTRIES START HERE

    Welcome to my Awesome Log and journey towards stage!


    Click image for larger version. 

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    Start to my Latest Adventure is HERE: http://www.muscleandstrength.com/for...l=1#post899401



    The below has been left for Nostalgic purposes!











    Notes
    So, after 10 months of cutting I am now looking at increasing size, weight, and strength, while maintaining explosive speed (and indeed improving!).

    How?
    I will be doing Dougs 4 Day Split (with a minor change to incorporate the Deadlift into the back day) I will be doing D4DS 4-6 weeks on, followed by the WestSide Barbell Routine (EK Modified Version) for 4-6 weeks..
    I am also Boxing, and doing explosive Boxing drills in the meantime....

    What do I hope to Improve:
    By the end of 2010, I hope to be as close to the below as possible! (If not achieve them).
    GOALS

    One Rep Max's
    140kg Bench Press
    200kg DeadLift
    180kg Squat

    Fitness:
    Run 2km in under 8 minutes.
    Run 100m in TBA
    Run 400m in TBA
    120 Pushups in 2 min

    Physical Goals:
    Weight: ~90kg
    BF% 8%


    Starting Stats:
    Height: 186cm
    Weight: 81kg
    Waist: 87.5cm
    BF% 15.1%

    Your body fat percentage = 15.1%
    Your total body fat = 27.11 lbs
    Your fat free mass = 152.49 lbs

    ------------------------------------
    Current Stats:
    Height: 186cm
    Weight: 84.5kg
    Waist: 88cm
    BF% 13.3%

    Your body fat percentage = 13.3%
    Your total body fat = 24.76 lbs
    Your fat free mass = 161.44 lbs




    It's important to note, I've been doing D4DS for 3 weeks now (Surplus Calories)... I eat clean food 6-8 times a day, 50% Carbs, 30% Proteins, 20% Fat...
    Last edited by xcoyote; 12-03-2012 at 10:53 PM.

  2. #2
    BGD - Superset Superman muscletrainerdh's Avatar
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    AWESOME !

    Make sure to be in a proper calorie surplus, especially with all the added kickboxing!
    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  3. #3
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    Good job getting the log going..... something tells me it will be AWESOME!!

    i like your goal of 196lbs with 6~8% BF , now that would be AWESOME

    best of luck with the new workout

    I am the reinforcements

    You can't make people smarter. You can expose them to information, but your responsibility stops there. - Mark Rippetoe

  4. #4
    Frequent Poster xcoyote's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    AWESOME !

    Make sure to be in a proper calorie surplus, especially with all the added kickboxing!
    Told you it was awesome ;-) - Yes, I have actually found out how hard it is to consume 3k calories of clean foods, especially since I can consume that much in 2, maybe 3 sittings of junk ! I will probably post my diet up, but it mostly just eating a ***** load of oats, whole grain bread, mince, chicken breasts, brown rice, potatoes, with protein shakes thrown in.



    Oh and it's just boxing, I don't think I would survive kick boxing

    Quote Originally Posted by Quiff View Post
    Good job getting the log going..... something tells me it will be AWESOME!!

    i like your goal of 196lbs with 6~8% BF , now that would be AWESOME

    best of luck with the new workout


    Yeah I say 6-8 I know it's a big difference (at those levels), but I leave it open as I have no idea how my body will act, obviously I don't want to sacrifice strength, but at the same time, I don't want to have any unnecessary weight!


    As for the log, I read that once you set goals, it's best to tell them somewhere, and keep track, so I though why not... now that I've come out with these very bold statements of what I'm going to achieve, I better put my money where my mouth is!

  5. #5
    NOT ripped, NOT concerned LtL's Avatar
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    LtL

  6. #6
    Frequent Poster xcoyote's Avatar
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    3/03/10 - Wed in the AM - BodyWeight/Plyo
    18 x Push Ups
    18 x Burpee's
    18x Toe Touches
    25m Army Crawl
    18 x Tricep
    1 Min Star Jumps

    The Above x 4

    Then Sprints to finish off.


    in the PM

    D4DS - Back Day (with Lockout DeadLift Thrown in)

    Back



    Wide Grip Pull Down 4
    Close Grip Pull Down 4
    One Arm Dumbbell Row 4
    Bent Over Barbell Row 4
    Last edited by xcoyote; 03-03-2010 at 04:24 PM.

  7. #7
    Frequent Poster xcoyote's Avatar
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    Results of the Bulk so Far...
    9/2/10

    Your body fat percentage = 15.1%
    Your total body fat = 27.11 lbs
    Your fat free mass = 152.49 lbs


    17/2/10

    Your body fat percentage = 15.2%
    Your total body fat = 27.98 lbs
    Your fat free mass = 156.10 lbs


    4/03/10
    Your body fat percentage = 13.3%
    Your total body fat = 24.76 lbs
    Your fat free mass = 161.44 lbs

  8. #8
    Frequent Poster xcoyote's Avatar
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    4/3/10

    All Sets x 10-12 Reps
    3 sets Standing Calf Raises
    3 Sets Seated Calf Raises

    3 Sets Incline Bench Weighted Ab Crunch
    3 Sets DB Side Bends
    3 Sets Rope Crunches

  9. #9
    Frequent Poster xcoyote's Avatar
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    6/03/10

    All Sets x 10-12 Reps

    Incline DB Bench Press - 22kg DB's x 4 Sets
    Bench Press - 60kg, 70kg, 65kg, 65kg
    Bench Press Lockout (Low) x 8

    Pec Dec
    Cable Cross Over

    DB Curl
    Preacher Seated Curl
    Hammer Curls


    Did a few drops sets also on the Bi's and Chest, over all good workout, I've identified the weak point of my Bench, at the moment my One Rep Max is only ~ 97kg as calculated by this site, and I've lifted 85kg x 3 for 8 sets before, so sounds about right....

    The weak point is the low part of my lift, so the one Inch off my Chest to about halfway is the hardest for me, going from middle to lockout is easiest...I'm not sure what I need to work on.......

  10. #10
    Regular Poster HeidiTheOni's Avatar
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    I just love the Awesomely Awesomeness of this Awesome post title
    We are what we repeatedly do. Excellence then, is not an act, but a habit.
    ~Aristotle

  11. #11
    Frequent Poster xcoyote's Avatar
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    Pretty awesome huh? :-)

    7/03/10
    Reps 10-15 Range, unless otherwise stated, Only really tracking the Squats, Deadlifts, and Bench properly, rest I just put in a weight as an indicator that I am improving each week :-)

    Also unless otherwise written all Exercises are 4 Sets for Bigger Muscle Groups, 3 Sets for smaller

    Squat 60kg x 15, 80kg x 12, 90kg x 6, 100kg x 6
    45 Degree Leg Press 130kgs
    Leg Extension 30kgs (Drop setting down to 20, by 5)
    Stiff Legged Deadlifts 70kg's

  12. #12
    Frequent Poster xcoyote's Avatar
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    09/03/10

    Smith Machine Shoulder Press
    Dumbbell Lateral Raise
    Dumbbell Reverse Fly
    Dumbbell Shrugs

    Triceps

    Lying Tricep Extension
    One Arm Cable Extension
    One Arm Dumbbell Extension


    Notes:

    Tried something new today and went for 25-30 reps on the Triceps... Feel the pump!

  13. #13
    M&S Elite Member monty1104's Avatar
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    Good luck with your training, hope your results are as awesome as your journal name Also, living in Australia makes you super awesome
    Progression every session.

  14. #14
    Frequent Poster xcoyote's Avatar
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    Hey Hey, thank you! :-) same to you, how are the floods going in Melb? :-(

    10/3/10

    Lat Pull Down 55kg
    One Arm DB Row 17.5kg (20kg on last 2 sets)
    T-Bar Row 45kg (40kg on last set)
    Deadlift (Lockout) 100kg x 8, 120kg x 8, 140kg x 6 (Was supposed to put this at the beggining however bloody rack is always taken at my gym!)

    Also did Abs.


    Notes:

    Gaining a little too much for my liking in the waist (might be paranoia!) eating clean foods, gonna try to time my carbs for pre and post workouts... see how that works!

    Also going to go for another 3-4 weeks of this, then do a quick cut, see if I can get my waist down to 78cm... basically I just plan to put in Cardio morning and post workout, and slightly reduce my food, should put me into a defacit as my lifts are 30 seconds strict atm.

    Rawr!

  15. #15
    NOT ripped, NOT concerned LtL's Avatar
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    Good work buddy. I have found carb' timing is key in controlling fat levels. More important than total carb's consumed IMO.

    LtL

  16. #16
    M&S Elite Member monty1104's Avatar
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    Quote Originally Posted by xcoyote View Post
    Hey Hey, thank you! :-) same to you, how are the floods going in Melb? :-(





    Haha, floods are fantastic, dunno if you saw it but people were swimming in the middle of city streets!

    Luckily my area wasn't hit by the floods or the hail
    Progression every session.

  17. #17
    Frequent Poster xcoyote's Avatar
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    Woke up today... 83.6kg again... 86-87cm waist.... I think I have a reset switch, I've gone to sleep as heavy as 85.8kg and woke up at the 83.6kg weight, this is very weird, I can only thing I can think off is that I've finished up with two supps that had creatine in them (and I'm cycling off).
    I dunno... I can't see it being my diet, I've re-calculated that twice... def. eating above maint, and eating enough protein etc..

  18. #18
    Frequent Poster xcoyote's Avatar
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    Quote Originally Posted by monty1104 View Post
    Haha, floods are fantastic, dunno if you saw it but people were swimming in the middle of city streets!

    Luckily my area wasn't hit by the floods or the hail
    Lucky for you! We're originally from S.A so we used to travel to Melb quite often! (Hope to make another trip soon actually).

    We also had a few clients go under :-(

  19. #19
    M&S Elite Member monty1104's Avatar
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    Quote Originally Posted by xcoyote View Post
    Woke up today... 83.6kg again... 86-87cm waist.... I think I have a reset switch, I've gone to sleep as heavy as 85.8kg and woke up at the 83.6kg weight, this is very weird, I can only thing I can think off is that I've finished up with two supps that had creatine in them (and I'm cycling off).
    I dunno... I can't see it being my diet, I've re-calculated that twice... def. eating above maint, and eating enough protein etc..
    Firstly, dont forget that you will always weigh less in the morning because you havent eaten for hours. Also, the cycling off creatine could be an issue, with your body getting rid of any stored water. It might be an Idea to check your BF% to make sure any weight loss is fat and not muscle, then work from there

    Quote Originally Posted by xcoyote View Post
    Lucky for you! We're originally from S.A so we used to travel to Melb quite often! (Hope to make another trip soon actually).

    We also had a few clients go under :-(
    Man, that sucks, hopefully when you come this time you can bring some of that Brisbane sunshine with ya
    Progression every session.

  20. #20
    Frequent Poster xcoyote's Avatar
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    Firstly, dont forget that you will always weigh less in the morning because you havent eaten for hours. Also, the cycling off creatine could be an issue, with your body getting rid of any stored water. It might be an Idea to check your BF% to make sure any weight loss is fat and not muscle, then work from there
    Oh yeah for sure, that's not my concern, not gaining weight is... I checked and re-calculated my BMR ten fold, made sure I'm eating above, no go... early days ofcourse but it'd be weird that i've hit a plateu this early!


    As for sunny qld...yeah..it's not so sunny haha!

  21. #21
    M&S Elite Member monty1104's Avatar
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    Well hope you sort you whatever the issue is. Give it another week I say, then re-evaluate.
    Progression every session.

  22. #22
    Frequent Poster xcoyote's Avatar
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    13/03/10
    Incline Bench - First 2 Sets DB's of 25kg's Each
    Second 2 Sets Barbell 40kg
    Bench:
    60kg x 8-12 (for 4 sets)...Bad Bad Day

    Incline Flys 15kg DB's
    Cable Cross Over 30kg drop setting..


    Incline DB Curl
    EZ-Bar Curls
    Zotman Curls

    14/03/10
    Squat 60kg x 12, 80kg x 12, 90kg x 8, 95kg x 6
    Leg Press 135kg
    Leg Ext: 40kg Drop Setting
    SLDL 60kg, 70kg 70kg, 60kg





    Overall a pretty bad weekend, had various things on my mind...hopefully a better week ahead!

  23. #23
    Frequent Poster xcoyote's Avatar
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    16/3/10

    DB Press
    Lat Raises
    Reverse Cable Fly
    Shrugs

    Tri's
    EZBar Skull Crushers
    Tri Extension Cable
    Tri Extension DB Standing.....


    Notes:

    Nothing to see here...these aren't the droids you're looking for...

  24. #24
    Frequent Poster xcoyote's Avatar
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    17/03/10

    80kg Deadlift Warmup x 12 for two sets
    Deadlift Lockouts - (3rd Row), 120kg x 12, 140kg x 7, 160kg x 7

    Lat PullDown: 60kg x 15, 55kg x 12, 50kg x 8, 45kg x 10
    DB One Arm Row, 22.5kg DB's 4 Sets
    T-Bar Row: 50kg x 12, 50kg x 8, 40kg x 8 , 40kg x 12

  25. #25
    M&S Elite Member monty1104's Avatar
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    nice numbers, keep it up!
    Progression every session.

 

 

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