Biotest

Countdown to 35


#1

Hey everyone! I posted this is in the Before/After Photos section but wanted to start a log also, so here it is again. I’ve been a T-Nation reader since it was called T-Mag back in the day. My first training program was Ian King’s Get buffed series. Since then I have done a lot of different things but always been a faithful reader and Biotest customer. When I started weight training I was a soft 320 lbs. Since starting weight training I have been as low as 225 with visible-ish abs to the puffy 265 I’m currently at. I put on 35-40 pounds this last year due to poor choices and some inactivity due to a knee sprain playing indoor soccer that had me limping around for a few months and a chest infection that had me out of commission for two months.

I had planned to do the V-Diet starting the day after Christmas but I got continually more disgusted with myself so I decided to start as soon as my supplement shipment arrived, which was three days ago. My thoughts on dieting during the holidays are this: I will probably cheat a little on Christmas eve and Christmas day, but if I were not on a diet I would cheat a lot. So my plan for that is to have no HSM’s until Christmas Eve (which will be 8 days on shakes only). On Christmas Eve I will have 4 shakes and a HSM (my mom usually makes steak, potatoes, salad, etc so that should be easy to do) and on Christmas day I will do the same at my in-laws’ house. So it will be two HSM days back to back.

I’m on Day 3 of the diet and so far so good. I’m definitely not hungry, just bored sometimes and it sucks watching your family eat solid food. I’m going to endure a family birthday party tonight and tomorrow night without cheating, which will be fun trying to explain myself and abstain, but my motivation level is high so I know I won’t be tempted.

My plan is to continue to follow my training plan I have been doing for the last 6 weeks. Four days a week I am doing Wendler’s 5/3/1 program for the main lifts with a 10:00 conditioning finisher. Then on Saturday I do strongman training. This program has been doing wonders for my strength and recovery ability because it is lower volume than I am used to.

I took the photo on Day 2 due to a crazy schedule on Day 1, and I took my measurements on Day 3, which are:

  • Height: 6-1
  • Weight: 265
  • Neck: 17
  • Shoulders: 56
  • Chest at Largest: 48.5
  • Waist at Largest: 43.5
  • Waist where I wear pants: 43
  • Hips at Largest: 47
  • Relaxed Left Upper Arm: 16
  • Flexed Left Upper Arm: 17.75
  • Relaxed Right Upper Arm: 16.75
  • Flexed Right Upper Arm: 18.25
  • Upper Left Leg: 30.25
  • Upper Right Leg: 30.75
  • Above Left Knee: 20.5
  • Above Right Knee: 21.25
  • Lower Left Leg: 17
  • Lower Right Leg: 17
  • Left Ankle: 10
  • Right Ankle: 10

I plan to just put my head down and do the program without measuring or weighing until the end. I don’t really care about the little progress steps, just the end result. I will monitor the mirror and how my clothes fit as my progress gauge. So I’ll report back in 28 days with my new pics. I turn 35 in August and I want to reach that date being the leanest I have been in my adult life, and the process starts now! Wish me luck!


#2

Day 3 and feeling good so far. Here was my workout today…

Warm Up:

  • 500m Row
  • Dynamic Shoulder Warm Up with Bands (pull aparts and dislocates)
  • Samson Stretch (hip flexors)
  • Reverse Hypers (glute activation)
  • GHD Sit Ups

Strength:
Clean Complex (power clean, hang clean, clean):

  • 45x3
  • 95x2
  • 135x1
  • 185x1 clean
  • 225x1 clean
  • 255x 1 clean

Power Cleans (@65%, 75%, and 85%):

  • 169x5
  • 195x5
  • 221x5

Weighted Pull Ups:

  • 5x5
  • 10x5
  • 25x6

Conditioning:
1:00, :45, :30, and :15 rounds each of the following:

  • Pull Ups
  • Sit Ups
  • Push Ups
  • Squats
    Score: 334 reps.

For the conditioner, there is no rest between rounds, so the clock runs continuously for 10:00. This is the circuit I have my SWAT team do every year for our annual PT test, with 250 reps being the minimum qualifying score.


#3

Day 4.

Today is a rest day from the gym, and my first pulse fast day. I started the day off with a 2.35 mile NEPA walk with the dog at pretty good pace (took me just under 38:00). The rest of the day I will be pulse fasting until tomorrow morning, including at my second family birthday party in two days!

I decided to add in a pulse fast today, I’ll do another one on Friday before Christmas Eve, then another one the day after Christmas since at best I will have had two HSM’s over two days and at worst I will have eaten something I wasn’t supposed to. Hopefully the pulse fasts will help control the damage and put me back on track to finish out the V-Diet strong.

Also regarding NEPA walks, I don’t plan on doing them daily. I will do them on every day off from the gym and on workout days when I can, but on workout days that also land on work days (12-15 hours work days) I feel getting an extra hour of sleep is overall more beneficial than the NEP walks on those days. Plus, if my progress stalls I’ll have something to extra to add in rather than blowing my whole wad right off the bat.


#4

Day 5 of the V. Pulse fast went okay. It was not a MAG-10 pulse since I didn’t get my order yet. I basically pulsed with 10g of BCAA’s on the same schedule with nothing else but water for 36 hours. I got kinda light headed by the end of the day but not bad. My MAG-10 is supposed to arrive Thursday, just in time for my next pulse fast on Friday. Today’s workout was:

Warm Up:

  • 500m Row
  • Hip Flexor Stretch
  • Dynamic Shoulder Warm Up with Bands

Strength:
High Bar Back Squat (70%, 80%, and 90% of 385):
Warm Ups: 45x6, 135x4, 225x2
Work Sets:

  • 270x3
  • 308x3
  • 347x4- Felt pretty week. Only had one shake prior to my workout.

Bench Press (70%, 80%, and 90% of 345):
Warm Ups: 45x6, 135x4, 225x2
Work Sets:

  • 242x3
  • 276x3
  • 311x3 (I wanted to get 5 but without a spotter I was a little concerned)

Ring Push Ups:

  • 30 reps @ Body Weight in sets of 13, 10, and 7.

Conditioning:
For Time:

  • GHD Sit Ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • GHD Back Extensions x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Double Unders x 30, 27, 24, 21, 28, 15, 12, 9, 6, 3
    Time: 13:05.

For the conditioning circuit I did the first round of each movement, then the second, then the third, etc. I wasn’t feeling very strong or motivated today but I got through it. Definitely not my best day in the gym, but at least I got some work in. I’m hoping with the real pulse fast supps on board I won’t feel as drained next time. I also look forward to fasting the day before my HSM. Returning to shakes after a 36 hour fast blows. Still holding strong though!


#5

Day 6…

Warm Up:

  • 500m Row
  • Hip Flexor Stretch
  • Dynamic Warm Up with Bands

Strength:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):

  • 45x3
  • 95x2
  • 135x1
  • 160x1 snatch
  • 185x1 snatch
  • 205x1 miss. I pulled it forward and lost it.

Deadlift (70%x3, 80%x3, 90%x max reps):

  • 225x3
  • 315x3
  • 361x3
  • 412x3
  • 464x4- I wanted 5 here but felt real light headed after the 4th.

Chins:

  • +15x3
  • +25x3
  • +35x5

Conditioning:
On the minute for 10:00:

  • 3 KB Power Snatches each arm @ 70 lbs
  • 24" Box Jumps for teh rest of the minute

I only ended up doing 8:00 because I hit myself in the nuts with the KB on the way up in round 4 or 5. I tried to keep going but my stomach hurt and my head was no longer in it!


#6

Day 7…

I went for a fasted 1 hour walk with my great dane this morning before my first shake. When I take my first updated measurements on Saturday, I’ll decide if I need more NEPA. For now, I’m only doing long walks on my off days from the gym, and just working on moving more during my workout days (I’m still weight training 4 days per week, with 3 days of long walks. I dropped the strongman day because I just feel too light headed).

I’m making a change to the shakes today by dropping the flax. I hate it. I hate the taste, the consistency, the fact that I have to take all my shakes to work pre-mixed in bottles and the flax drops to the bottom and never really mixes in, and what it does to my stomach. So to compensate, I’m going to add a serving of sugar-free Metamucil to 4 of my shakes (all but the last one, because orange Metamucil doesn’t go well with peanut butter, and of course not to my post-training Surge). For the fats, I’m going to add in 12 caps of FA3 per day as Chris suggested several times in the “Ask Chris” section. I just had shake #1 for the day without the flax and it was MUCH more palatable!


#7

Day 8…Still going strong. I had a weak moment last night and almost cheated (I was actually driving to Chiptole). It was going to be an HSM, not an all-out cheat, but still not on the plan. Luckily I came to my senses, turned the car around, and had my next shake. Feeling better today…

Warm Ups:

  • 500m Row
  • Dynamic Shoulder Warm Up with Bands
  • Reverse Hypers
  • GHD Sit Ups
  • Samson Stretch

Strength Work:
Thrusters:

  • 45x6
  • 135x4
  • 225x2
    Front Squats (70%, 80%, and 90% of 330):
  • 231x3
  • 264x3
  • 297x4
    Standing Shoulder Press (70%, 80%, and 90% of 215):
  • 151x3
  • 172x3
  • 194x5
    1-Arm Kettlebell Press:
    30 reps with the 62 lbs bell in sets of: 7, 6, 6, 6, and 5.

Conditioning:
8 Rounds of :

  • 0:20 Double Unders
  • 0:10 Rest
  • 0:20 Ring Push Ups
  • 0:10 Rest
    Score: 21

The score is the lowest number of double unders completed in any 0:20 round (15) added to the lowest number of ring push ups completed in any 0:20 round (6). All of my double unders rounds were between 23 and 36 but I messed up twice during one round causing me to get a 15. My ring push ups were with feet elevated, chest going below my hands at the bottom, and a full turn out of the hands at the top.


#8

Day 9…I feel like I’m in cruise control right now. The hardest part is the night time on days off from work. Monday through Thursday I work until midnight and the night times are no problem, but on my off days when the family is eating dinner or I’m watching TV with the wife is when cravings hit. They haven’t been horrible and I definitely haven’t broken down and cheated, but it’s just when I notice the suckiness of being on a diet. Lol. I’m definitely due for an HSM because I haven’t had one yet. But this is due to the fact that I will be having HSM’s on back to back nights, on Christmas Eve and Christmas with both sides of the family. So I’m looking forward to my first HSM tomorrow night! Training wise, here is what I did today…

Warm Up:

  • 200m Jog
  • Dynamic Shoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Clean Complex (Power Clean, Hang Clean, Clean):

  • 45x3
  • 95x2
  • 135x1
  • 185x1 clean
  • 225x1 clean
  • 260x1 clean

Power Cleans (70%, 80%, and 90% of 260):

  • 182x3
  • 204x3
  • 234x3

Weighted Pull Ups:

  • 10x3
  • 20x3
  • 30x5

Conditioning:
1:00, :45, :30, and :15 rounds each of the following:

  • Pull Ups
  • Sit Ups
  • Push Ups
  • Squats
    Score: 328 reps.

This is 6 reps fewer than last week, which I think is due to added range of motion on my push ups.


#9

Day 10 and today was the first day I took measurements since Day 3. I’m not overly impressed with my results so far as it seems the areas I lost inches from are not the areas I would want to lose from. Here are my stats so far:

  • Neck: 17 to 16.5 (-0.5)
  • Shoulders: 56 to 54.5 (-1.5)
  • Chest at Largest: 48.5 to 47.5 (-1)
  • Waist at Largest: 43.5 to 43.5???
  • Waist where I wear pants: 43 to 42.25 (-0.75)
  • Hips at Largest: 47 to 47.25 (+0.25???)
  • Flexed Left Upper Arm: 17.75 to 17.75
  • Flexed Right Upper Arm: 18.25 to 17.75 (-0.5)
  • Upper Left Leg: 30.25 to 30 (-0.25)
  • Upper Right Leg: 30.75 to 30 (-0.75)
  • Above Left Knee: 20.5 to 19.75 (-0.75)
  • Above Right Knee: 21.25 to 20.25 (-1)
  • Lower Left Leg: 17 to 16.75 (-0.25)
  • Lower Right Leg: 17 to 16.75 (-0.25)
  • Left Ankle: 10 to 9.75 (-0.25)
  • Right Ankle: 10 to 9.75 (-0.25)

I can’t take my weight because my scale is broken and frankly I don’t really care what I weigh. My overall loss in inches was 7.75 in 10 days. Not as dramatic as I would’ve hoped for all the dedication I feel I had this week, but at the same time I’m smaller than I was 10 days ago. I just wish some of those inches came from my waist, hips, and thighs, and not from my shoulders, arms, and calves where I didn’t think I carried a ton of fat. Oh well, just goes to show you that you never know how much fat you really have to lose, and you can’t chose where your body loses it from and in what order. My clothes feel looser now than before and my strength numbers are going down so I guess I’m not totally dissatisfied, just wished for more inches lost off my gut!

Today is a rest day from the gym and a long walk with the great dane.


#10

So, today is technically day 12, although I had a bit of a stumbling block over the last two days. Let’s just say my experiment with two HSM’s over Christmas Eve and Christmas led to two H-less SM’s. Still, I didn’t do as poorly as I would’ve had I not been on a diet. I think after having done 10 strict days on the V-Diet, I may experiment this week with a version of the V-Diet lite, one HSM a day while still adhering to the calorie range of the V-Diet. My workout today…

Warm Up:

  • 500m Row
  • Dynamic Shoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Back Squats (75%, 85%, and 95% of 385):
Warm Ups: 95x6, 185x4, 275x2
Work Sets:

  • 289x1
  • 328x1
  • 366x3
    Bench Press (75%, 85%, and 95% of 345):
    Warm Ups: 45x6, 135x4, 225x2
    Work Sets:
  • 259x1
  • 294x1
  • 328x2
    Dips:
  • 30 Reps @ wearing 50 lbs: 8,6,6,6,4
    GHD Sit Ups:
  • 30 Reps with 25 lbs: 8,6,6,6,4

Conditioning:

  • I skipped conditioning today to do some extra strength work, mostly due to the nasty cold I came down with over the weekend.

#11

Day 13. I’m feeling pretty good combining V-Diet lite with Leangains fasting principles. Now if I could get over this damn cold…

Warm Up:

  • 500m Row
  • Dynamic Shoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):

  • 45x3
  • 95x2
  • 135x1
  • 165x1 snatch
  • 185x1 snatch
  • 205x0- I pulled it too early causing the barbell to move forward on me.

Deadlift (75%, 85%, and 95% of 515):
Warm Up Sets: 225x4, 315x2
Work Sets:

  • 387x1
  • 438x1
  • 490x3 (PR!)

Weighted Chin Ups (30 total reps):

  • 20x1
  • 30x1
  • 40x3
  • Body Weight x6, 6, 5, 5, 3

Conditioning:
I skipped it today due to this cold.


#12

Day 14…So I’m pathetic and last night I had a mini binge situation. I blame it on being sick and really tired, which always increases my cravings, and instead of going to bed like I should’ve done I laid around watching TV and ended up eating a bunch of junk.

It was minor as far as binges go, but I had some tortillas and come crackers which is really my first gluten in two weeks and my stomach is telling me about it today. Back on the horse, though! Today I’m going to pulse feast with one large meal later on. It is a rest day from the gym, so it will be a low carb, high fat, high protein meal. I’ll still finish the day off with the regular night time shake as well. I am about to go for a long NEPA walk with Thor, my Great Dane.


#13

My pulse feast went well yesterday. MAG-10 pulses during the day with one solid meal and my night time shake at night. Not hungry at all.

Warm Up:

  • 500m Row
  • Dynamic Shoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Thrusters:

  • 45x6
  • 135x4
  • 225x2
    Front Squats (75%, 85%, and 95% of 330):
  • 248x1
  • 281x1
  • 315x2
    Standing Shoulder Press (75%, 85%, and 95% of 215):
  • 163x1
  • 182x1
  • 205x3

Conditioning:
“Fran”- 21-15-9 reps of:

  • 95 lbs Barbell Thrusters
  • Pull Ups
    Time: 7:59

This is officially my worst Fran time ever, and about 4:30 slower than my PR time. I felt okay during the thrusters and even hit the first 21 straight, but this chest cold made breathing through my nose impossible, and I felt like I was wearing a gas mask during the whole workout. I couldn’t breathe at all! Oh well, at least I know next time I do this will be better no matter what!


#14

Warm Up:

  • 500m Row
  • Dynamic SHoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Clean Complex (Power Clean, Hang Clean Clean):

  • 45x3
  • 95x2
  • 135x1
  • 185x1 clean
  • 225x1 clean
  • 265x1 clean
    Power Clean (75%, 85%, and 95% of 260):
  • 195x1
  • 221x1
  • 247x1,1,1
    Weighted Pull Ups:
  • 15x1
  • 25x1
  • 35x3

I was going to do some conditioning (hill sprints) but with the way I performed yesterday due to this chest cold I figured it best not to. I’ll take tomorrow and Sunday completely off (except for NEPA walks) to rest and recover and hopefully be fully healthy on Monday.


#15

Ok, I’m back and mostly feeling better from being sick last week. My plan is going well: V-Diet lite meal set up, Leangains eating windows, only carbs are in my Surge recovery drink and incidental carbs. I’m getting 2500 calories or less on workout days, and 2000 or less on rest days with low carbs. I feel good on this plan and because it’s slightly higher calories than the full blown V-Diet I think I can maintain it for longer before I have to take a break. My estimated BMR is just over 2500 not including activity, so I figure I’m eating at or slightly below maintenance on training days and over 500 lower than maintenance on non-training days which, if my math is correct, should equal a 1-2 pound fat loss per week.

My workout today…

Warm Up:

  • 500m Row
  • Jump Rope Work
  • Samson Stretch

Strength Work:
High Bar Back Squats (65%, 75%, and 85% of 395):
Warm Up Sets: 45x6, 135x4, 225x2
Work Sets:

  • 257x5
  • 297x5
  • 336x5

Bench Press (65%, 75%, and 85% of 350):
Warm Up Sets: 45x6, 135x4, 225x2
Work Sets:

  • 228x5
  • 263x5
  • 298x5

Weighted Dips:

  • 30 reps @ 50 lbs: 9, 7, 5, 5, 4

Conditioning:
21-15-9 reps or 10:00 of:

  • 135 lbs Power Cleans
  • Ring Dips
    Score: I finished the round of 21 of each movement, 15 power cleans, and 6 ring dips in 10:00.

I completely underestimated how much my arms would be shot from the weighted bar dips to then try and do ring dips. I was doing them in sets of 2-3 and failing. My personal best for this entire workout is 7:01 (I think) so I was WAY off pace!


#16

Warm Up:

  • Jump Rope
  • Dynamic Shoulder Warm Up with Bands
  • Samson Stretch

Strength Work:
Snatch Complex:

  • 45x 3 Power Snatches, 3 Hang Snatches, and 3 Snatches
  • 95x 2 Power Snatches, 2 Hang Snatches, and 2 Snatches
  • 135x 1 Power Snatch, 1 Hang Snatch, and 1 Snatch
  • 185x 1 Snatch
  • 205x 1 Snatch (I’ve missed this rep for the last two weeks so it was nice to finally get it!)

Deadlift (65%, 75%, and 85% of 525):
Warm Ups Sets: 225x4, 315x2
Work Sets:

  • 342x5
  • 397x5
  • 442x5

Weighted Chin Ups:

  • 15x5
  • 25x5
  • 35x5

That’s all I had time for today. I’d hoped to get 10:00 of conditioning work in but I got done with the above strength work about 15 minutes later than I normally do.


#17

Warm Up:

  • Jump Rope
  • Samson Stretch
  • Thrusters: 45x6, 135x4, 225x2

Strength Work:
Front Squats (65%, 75%, and 85% of 340):

  • 225x5
  • 255x5
  • 289x5

Shoulder Press (65%, 75%, and 85% of 220):

  • 143x5
  • 165x5
  • 187x6

1-Arm KB Press @ 62 lbs:

  • 30 Reps in sets of: 10, 9,8, and 3

Conditioning:
1:00, :45, :30, and :15 rounds each of the following:

  • Pull Ups
  • Sit Ups
  • Push Ups
  • Squats
    Score: 300 reps.

The strength work today and this week as a whole have wrecked me, so I didn’t do as well as I would’ve liked in the conditioning (28 fewer reps). The Diet has been good this week with not even an urge to eat off plan. V-Diet lite seems to be the way to go for me as far as dietary adherence goes.


#18

Warm Up:

  • Jump Rope
  • Samson Stretch
  • Power Cleans: 45x3, 95x2, 135x1, 185x1, 225x1

Strength Work:
Power Cleans (65%, 75%, and 85% of 265):

  • 173x5
  • 199x5
  • 226x5

Weighted Pull Ups:

  • 10x5
  • 20x5
  • 30x6
  • Bodyweight x 9, 5 (Did max reps the first round, then just enough to complete 30 total pull ups reps for the day)

Conditioning:
On the minute for 10:00 perform the following:

  • 1 Power Clean @ 185
  • 1 Hang Clean @ 185
  • 1 Clean @ 185
  • Max Double Unders to finish the minute

I completed 129 double unders during this circuit. One round I had somehow managed to tie the rope into two knots so I spent that whole time period undoing knots. The rest of the time I just felt very uncoordinated the more tired my legs got from the cleans. Brutal workout. I was hoping for 20 double unders per round at least, but ended up averaging only 12.9. It was a lot harder than it sounded like it was going to be!


#19

I did a 3.5 mile NEPA walk this morning with my yellow lab. She is gonna get in much better shape during my transformation as well!


#20

Warm Up:

  • Jump rope
  • Samson Stretch

Strength Work:
High Bar Back Squat (395: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets: 65x6, 155x4, 245x2
Work Sets:

  • 277x3
  • 316x3
  • 356x4

Bench Press (350: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets: 45x6, 135x4, 225x2
Work Sets:

  • 245x3
  • 280x3
  • 315x4

Weighted Dips:
30 Reps with 50 lbs: 10, 8, 7, 5

GHD Sit Ups:
30 Reps with 35 lbs: 10, 8, 7, 5

Conditioning:
10:00 of 1 ring push up (chest below hands at the bottom and fill turn out at the top) and 1 24" box jump, then 2 ring push ups and 2 box jumps, then three of each, then 4 of each, etc. until 10:00 has elapsed. I completed 9 full rounds of each and 5 more ring push ups. The ring push ups were definitely the limiting factor here after bench press and weighted dips exhausted my triceps and chest.