And unto this...RONIN

[startinfromscratch]

whats your current split bro?

[Ronin]

As of this week, gonna try

M - Chest

T - Back

W - Legs

T - Shoulders & Abs

F - Arms

Getting measurements done tomorrow, so hoping for some decent progress to report.

[Ronin]

Stats as of today

86.6kg

Waist -4.5cm

Hips -2cm

Chest -2.5cm

Left Bi -0.5cm

Right Bi no change

Abdomen -3cm

Left Thigh -4cm

Right Thigh -4cm

Left Calf -1cm

Right Calf -1.5cm

BF 20.4% (down 2.1%)

Was really hoping to be below 20% this time, but I guess it's an ok start.

Had a back session with the torturer, didn't have a chance to write down the weights, but did...

Bench pulls

4 x 10-11 x 70kg BB

3 x 9-10 x 51kg DB (with neutral grip attachment thingy)

WGPD ss with B/O raises (no rests)

20 / 10

18 / 12

16 / 14

14 / 16

12 / 18

10 / 20

Underhand grip PD ss with Medicine ball hypers (no rests)

10 / 20

10 / 20

10 / 21

Managed 15min cardio after that, and was done.

[Ronin]

85.8kg

In - 1741 cal, 203P, 153C, 36F

Out

Cardio, 40min, 733cal

Leg Press

Warmup 10 x 160kg

10 x 6 x 280kg

4 x 6 x 200kg

12 x 200kg

Leg Ext ss Leg Curl

2 x 10 x 105lb / 2 x 10 x 90lb

19 x 105lb / 14 x 90lb

Calf Raise

15 x 390lb

12 x 390lb

8 x 390lb

Tried some different foot placements on the Leg Press, but ended up doing most of the 10 sets with them high, which seemed to be hitting mostly glutes & hams. The sets at 200 were done with feet in the middle, and pointed outwards, hoping to hit the medialis, but it just seemed to hit the hams again. Oh well

[Ronin]

86.1kg

In - 1727cal, 203P, 150C, 36F

Out

Cardio, 40min, 731cal

DB Press

8 x 16kg

5 x 6 x 16kg

Front, Lateral, B/O raise Tri-set

3 x 8 x 11kg

DB Shrug

14 x 43kg

12 x 43kg

3 x 15 x 43kg

Low Pulley Set

3 x 30lb

Ab Roller ss Med Ball Twists

4 x 12 4 x 20

Decline Crunch Punch

3 x 15 x 10kg

The low pulley sets consist of 5 reps each (per arm) of Lat raise (cable behind back), lat raise (cable in front), B/O raise, front raise (hand supinated), front raise (hand pronated), with no rests.

[Ronin]

85.6kg

In - 1594cal, 222P, 107C, 31F

Damn, this was meant to be a re-feed day, but something went a little awry with that plan. Might have to make it tomorrow instead.

Out

Cardio, 40min, 734cal

BB Curl

3 x 8 x 30kg

8 x 32.5kg

Inc DB Curl

4 x 8 x 13kg

Preacher

10 x 20kg

10 x 22.5kg

9 x 22.5kg

Skullcrusher ss CG Press

10 x 27.5kg 10 x 27.5kg

10 x 27.5kg 10 x 27.5kg

8 x 27.5kg 10 x 27.5kg

Tri-set

Tri P/D / BB Kickback / Tri Dip

10 x 60lb 12 x 15kg 10

10 x 60lb 12 x 15kg 9

10 x 60lb 12 x 15kg 15

Hammer 30s

3 sets x 8kg

[Ronin]

86.7kg

In - 1628cal, 219P, 143C, 20F

Out

Cardio, 60min, 1147cal

Bench

5 x 6 x 60kg

4 x 65kg

Inc Fly

3 x 10 x 11kg

ss

Inc DB Press

2 x 6 x 18kg

4 x 18kg

Pec Deck

2 x 15 x 50lb

5 x 15 x 30lb

Not the best day ever.

Thinking I might go back to IF, possibly as of next week. Just figuring out when my window should be. I'll still be training in the am, and don't mind going back to fasted training, but would like to have a feed pretty quick post-train. This would be about 1100, which means the window would close about 1900. Shouldn't be too much of a problem, although not eating at night will take more of an adjustment than not eating during the day (like last time).

[Ronin]

85.85kg

In - 1639cal, 2307P, 141C, 27F

Out

Seated Row

5 x 8 x 180lb

Krocs

4 x 8 x 51kg

GMs

10 x 70kg

2 x 10 x 80kg

WG Pulldown ss WG Seated Row

15 x 105lb 15 x 120lb

15 x 105lb 15 x 120lb

15 x 105lb 15 x 105lb

Cardio, 20min (10 interval, 10 LISS), 386 cal

Decided to switch things up a bit today. Up til now I've been doing fasted LISS cardio first, then nipping into the changing rooms for a quick scoff of cold oats & whey. 10 min of light cycling to keep warm while digestion begins, then into the weights. So today I ate first then did weights before cardio, just to see how it went. Plus did the first half of my cardio as intervals (30s/60s). I'll stick with this for a bit and see if it makes a difference.

[Ronin]

85.55kg

In - 1715Cal, 226P, 114C, 40F

Out

1000m row - warmup

Leg Press

Warmup, 10 x 160kg

10 x 6 x 280kg

Then dropset

14 x 280kg

22 x 200kg

42 x 120kg

53 x 80kg (Grand total of 210 reps)

Leg Ext

2 x 12 x 105lb

15 x 105lb

ss with

Seated Leg Curl

2 x 12 x 90lb

15 x 90lb

Calf Raise

10 x 257kg

11 x 257kg

10 x 257kg

ss with

Seated Calf Raise

3 x 20 x 30lb

And a set of Stair 50s to finish

Cardio, 20 min, 369cal

Was fair puffing and sweating by the end of that dropset, and don't mind admitting I was making a wee bit of noise during it.

First (and probably last) time I've tried the seated leg curl machine, only because there wasn't a free lying one, and I couldn't be arsed waiting. f*ck that's an awkward piece of equipment.

No way cardio was going to be HIIT-ish today, but managed to upgrade to MISS.

[Ronin]

85.35kg

In - 1457cal, 198P, 124C, 17F

Out

PT sesh today for shoulders, so didn't record it as I went but...

DB Shoulder Press

12 x 23kg

12 x 21kg

10? x 18kg

2 x ? x 18kg

Single Arm Power Press (15s rest between sets)

2 x 10 x 50lb

3 x 8-9 x 40lb

Upright Row

3 x 12 x 37.5kg

ss with

Arnold Press

3 x 12 x 8kg

Giant Set (no rests between any sets)

Lat Raise / B/O Raise

20/10

18/12

16/14

14/16

12/18

10/20

Then some ab-shit...Rollers, twisty-things, crunches.

Cardio, 20min Intervallish, 370cal

Aaaand...done.

[Ronin]

85.85kg :shock:

In - Refeed, so 212P, lotsa extra carbs

Out

Barbell Curl

3 x 8 x 30kg

8 x 32.5kg

Inc DB Curl

4 x 8 x 13kg

Preacher

2 x 10 x 20kg

15 x 20kg

ss with

Reverse Cable Curl

2 x 12 x 50lb

15 x 50lb

Skull Crushers

3 x 10 x 27.5kg

ss with

CG Bench

3 x 10 x 27.5kg

Tri Set

Pushdowns

3 x 12 x 60lb

BB Kickbacks

3 x 12 x 17.5kg

Tri dips

15, 12, 20

Hammer 30s

3 sets x 10kg

Cardio, 20min, MISS w a few intervals thrown in, 410cal

10 min bike to wind down.

Ok so I admit that after last night's post, I weakened and had a wee bread roll (bout half the size of a hotdog bun) with a bit of deli beef and cucumber, but I can't see that as the reason I gained half a kilo overnight. Maybe water from the creatine?

Anyway, went ahead with today's planned refeed, even though every fibre of my being was telling me I should cut the cals back a bit more after today's weigh-in.

Today was a good day. First couple of sets were a grind, but then everything just fell into its groove, and had a really great workout.

[Grover]

, I weakened and had a wee bread roll (bout half the size of a hotdog bun) with a bit of deli beef and cucumber, but I can't see that as the reason I gained half a kilo overnight. Maybe water from the creatine?

:cry:

know the feeling, but I admire your restraint I would have had the whole bun and more.

Maybe have a pee before weighing yourself

[Ronin]

Maybe have a pee before weighing yourself

Yeah I always do that, although I hadn't shat for a couple of days so I was just too full of shit for my own good

[Grover]

careful people may quote you on that!

[Ronin]

87.05kg

In - 1443cal, 213P, 102C, 20F

Out

Inc Fly

2 x 10 x 8kg

2 x 10 x 11lg

2 x 10 x 13kg

X-Over

20 x 40lb

4 x 20 x 20lb

ss with

X-Under

20 x 20lb

3 x 20 x 10lb

X-Over

4 x 20 x 20lb

ss with

Cable Flies

3 x 20 x 10lb

DB Bench

10 x 10 x 13kg

Pec Dec

50 x 20lb

3 x 30 x 30lb

Cardio

X-trainer, 20min MISS, 422cal

Bike, 10min cooldown

Day 1 back on IF.

[Ronin]

86.3kg

In - 1605cal, 193P, 91C, 53F

Out

Hammer Strength Row

3 x 10 x 20kg (p/s)

3 x 10 x 25kg (p/s)

Krocs

4 x 10 x 51kg

GMs

3 x 10 x 80kg

Single-arm P/D

15 x 70lb

3 x 15 x 80lb

Cable Pullover

4 x 10 x 50lb

Cardio

Xtrainer, 20min MISS, 407cal

Bike 10min cooldown

Intake may have been slightly overestimated as far as cals & fat, as my main meal contained 300g of beef mince, but it was washed during cooking, so there wouldn't have been as much fat as the table shows.

GMs started off a bit rough, quite sore in the lower back, but worked through it and it went away. A couple of hours later my back was fucking sore, still is.

First time doing pullovers and single-arm pulldowns. Found them to be a nice change from the norm.

[Phedder]

Krocs

4 x 10 x 51kg

You've blasted past me on these, well done mate :clap:

[drizzt]

How are you finding the adjustment back to IF?

Ok so I admit that after last night's post, I weakened and had a wee bread roll (bout half the size of a hotdog bun) with a bit of deli beef and cucumber, but I can't see that as the reason I gained half a kilo overnight. Maybe water from the creatine?

Definitely the creatine man, your muscles will be holding water which is what creatine is meant to do, don't drop cals because of it!

86.3kg

In - 1605cal, 193P, 91C, 53F

What'd you use to come to that figure/how far under maintenance is it?

[Ronin]

Krocs

4 x 10 x 51kg

You've blasted past me on these, well done mate :clap:

Cheers dude, I'm loving them eh. There's just something cool about walking over and picking up one of the biggest dumbells on the rack.....Man like strong

How are you finding the adjustment back to IF?

Good as gold, it's all just falling back into place. No excessive hunger, feeling great...although having said that, it's only been 2 days

86.3kg

In - 1605cal, 193P, 91C, 53F

What'd you use to come to that figure/how far under maintenance is it?

The cals/macros came from a combination of product labels and http://www.crop.cri.nz/home/products-se ... tables.php

I use a spreadsheet that I grabbed from this site (I think) to work out my daily totals.

My maintenance for a sedentary day is about 2300cal, not sure exactly what a training day would be, I just figure between what I burn in the gym and the deficit I maintain, I should do fine.

[drizzt]

Ah sweet man. That maintenance sounds low to me but maybe I'm just a fat c#nt at the moment :pfft:

[Ronin]

Ah sweet man. That maintenance sounds low to me but maybe I'm just a fat c#nt at the moment :pfft:

Lol, na mate it's me that's still carrying too much fat. Just rechecked using Katch-McArdle, and having lost a wee bit, non-training maintenance is apparently 2233cal. Add in about 400 for cardio, and however much for an hour of weights, and voila...I should resemble an Auschwitz resident in no time :pfft:

[drizzt]

Lol, na mate it's me that's still carrying too much fat. Just rechecked using Katch-McArdle, and having lost a wee bit, non-training maintenance is apparently 2233cal. Add in about 400 for cardio, and however much for an hour of weights, and voila...I should resemble an Auschwitz resident in no time :pfft:

Ah ok, so you'd be aiming to hit 2200-2600 or so on a training day, taking into account the extra expenditure from weights and/or cardio? Or are you still operating below your non-training maintenance, even on training days?

As a general rule of thumb for myself, I just add about 500cal to maintenance for a training day, but I've never been one to dice up the numbers too hard - I just kinda take a stab in the general maintenance direction and it seems to work :shifty: :pfft:

[Ronin]

Ah ok, so you'd be aiming to hit 2200-2600 or so on a training day, taking into account the extra expenditure from weights and/or cardio? Or are you still operating below your non-training maintenance, even on training days?

Na I just stay below maintenance and soldier on :grin: Generally hitting around 1500-1600 regardless of output.

As a general rule of thumb for myself, I just add about 500cal to maintenance for a training day, but I've never been one to dice up the numbers too hard - I just kinda take a stab in the general maintenance direction and it seems to work :shifty: :pfft:

Yeah I figure the numbers are "best-guess" sorta thing...close enough is good enough It might be different if I was at the top of any game, and a calorie here or there was gonna make a world of difference.

[drizzt]

Generally hitting around 1500-1600 regardless of output.

This makes my stomach cry a little! :pfft: I can only imagine what Rose would say if she found out that a male at your weight was eating that little, especially on training days! :-$ How long have you been at that sorta deficit for? You're not peaking for something, and then cycling the cals back up?

Have you tried keeping things a bit closer to maintenance?

Personally my body seems to hold onto my weight a bit more stubbornly if I drop things too low, but seems to constantly drop if I'm just below. Could just be me though

Anyway I guess if it's working for ya then keep doing what you're doing, and I'll dig back into my hole :grin:

[Ronin]

I can only imagine what Rose would say if she found out that a male at your weight was eating that little, especially on training days! :-$ :

:-$ :-$ Geez man, didn't you know that even thinking the Red Meat God's name aloud could be enough to incur her wrath? You trying to get me in trouble?? :shock: :shifty:

How long have you been at that sorta deficit for? You're not peaking for something, and then cycling the cals back up?

Have you tried keeping things a bit closer to maintenance?

Personally my body seems to hold onto my weight a bit more stubbornly if I drop things too low, but seems to constantly drop if I'm just below. Could just be me though

Been at this level for a coupla weeks now, having dropped from around the 1800-2000 mark. Have also been incorporating weekly re-feeds. I do have a short-term target and deadline in mind, and had been considering a protein-sparing modified fast to help achieve it. Hopefully that won't be necessary though.

So far so good, I don't generally have that "running on empty" feeling that you'd expect, even though I'm running below my BMR. Although I won't be able to quantify it until my next round of body comps, I'd say that I'm holding onto muscle reasonably well, and (dare I say it) even appear to be gaining in at least some areas.

And I have to admit to a certain masochistic desire to cut intake back even further, just to see how far I can go. Some people treat their bodies as temples, some as amusement arcades...I seem to be treating mine like a mad scientist's laboratory :pfft:

Anyway I guess if it's working for ya then keep doing what you're doing, and I'll dig back into my hole :grin:

Na don't do that mate, all opinions are always greatfully received and given the consideration they deserve. Thanks for stopping by