Thunderhead's Training Log

[Chad R. Thundercock]

I'm back in San Diego. *sigh of relief* It was 77 degrees Fahrenheit and sunny when I arrived here. Contrast that to the 40 degrees and murky overcast weather in Vegas, and you can see how much I appreciate the weather here in southern California. Los Angeles was a tad chillier than San Diego, but it was not bad.

Rest day today. Week 2 is over.

Next week's projection:



Current weight: 208 lbs.

Photo? Yeah, sure. Why not?

My goal is to get down to 7-8% bf. I want that pretty boy, aesthetic shit. I wanna look like Brad Pitt in Fight Club. I wanna look like the love child of Bolo Yeung and Cristiano Ronaldo. I wanna...what the fuck am I talking about here?

 

[Chad R. Thundercock]

1/29/2016
Friday

Heavy deadlift/Light pull

Deads

Warmup:

1 x 3 with bar, 135, 185, 225, 275
1 x 1 with 315, 365 - all done with hook grip

Main

425 x 1 x 1 - lightheaded
415 x 3 x 1 - again, lightheaded
385 x 3 x 3 - bumped it down and went for triples. Back was rounding at the last rep

DB Rows

100 x 2 x 10
95 x 1 x 10

DB Shrugs

115 x 1 x 25

GHR

BW x 1 x 10, 8, 6

Weighted situps

1 x 10 with 25, 10, 10 lb plate BTH

Parking lot here is very cramped. There's not enough clearance behind my truck to pull out, so I'm sitting on a couch near the entrance, typing this up on my phone. Lots of gorgeous chicks here.

EDIT:

Additional notes:

1. My hamstrings are weak right now. To remedy this flaw, I will start doing more GHP's (build my way up to holding plates BTH again), leg curls, and maybe some stiff legged DL's.

2. My lockout sucks. Take off is not bad. So I'll replace the deficit deadlifts with rack pulls and block pulls. I'm not sure if my gym has any 4" and 6" blocks, but I can always ask if I can bring my own and leave it there.

3. I'll be squatting more often from now on. At least 4-5 times a week. Most of which is with light weights to work on the "ass bounce." High sets (8-15), low reps (1-3), <2 seconds reps, with 30-50% of 1RM.

4. I need to buy a frickin' neck harness already for chrissakes.

 

[Chad R. Thundercock]

And some more notes:

1. I'm replacing Pendlay Rows on Heavy pull days with some olympic movements e.g. snatches, cleans, high pulls, and any other variations thereof.
2. I'm going to quit being an obstinate prick and start using straps again.

Revised week 3 outlook:

 

[Chad R. Thundercock]

1/30/2016
Saturday

Got an early morning training session today because I have plans for the evening.

Heavy OHP/Light Bench

Front/Back Squats

Warmed up with bar x 1 x 3 then

155 x 10 x 3 - alternated front and back squats every set. Paused on the last rep of every set for about 8-10 seconds, holding my breath in, then exploded on the way up

OHP

Warmed up with

155 x 1 x 3
185 x 1 x 1

Main sets

205 x 5 x 3
205 x 1 x 2 - failed on the third rep

I used a more pronounced arch form as I have mentioned in my previous log entry and I was able to squeeze a few more sets with this weight. I was pleasantly surprised at the efficiency of said form. Here's a video of myself I recorded today:


Bench

Warmed up with
bar x 1 x 5
135 x 1 x 5
225 x 1 x 5

Main sets

255 x 2 x 8
225 x 1 x 6 - triceps gave out

No close grip BP today

Tricep pulldowns

80 x 3 x 10

Face pulls

60 x 1 x 15, 12, 10

Hammer curls

50 x 1 x 4
45 x 1 x 8
40 x 1 x 8

DB Upright Rows

35 x 1 x 8

 

[frystyle]

Cool that you are logging again. I enjoyed your food log and wondered where you went when it suddenly didn't get any updates anymore. Are you still practicing IF?

 

[Chad R. Thundercock]

Cool that you are logging again. I enjoyed your food log and wondered where you went when it suddenly didn't get any updates anymore. Are you still practicing IF?

Long story short, I injured my shoulders and lost motivation to train for awhile.

Yes, I still am intermittently fasting. I only eat one meal a day with at least 180-200 g protein, around 2300-3200 calories a day, depending on the intensity of the training. So usually I fast for around 20-28 hours. I'm not ketoing anymore. Cheers.

Edit:

Additional stuff: I haven't been too meticulous with my calorie tracking on this cut. I've been playing it by ear, so to speak. And also, I've been eating quite a bit of trash, but I'm still losing weight so my diet kind of fits in the realm of IIFYM.

If anyone has questions regarding my diet and training, I'd be more than happy to answer them. Just take it with a grain of salt and with an open mind, because I'm really not a fan of pontificating on these kind of things.

 

[Chad R. Thundercock]

1/31/2016
Sunday

Another early morning training session today (6:00 AMish). There was still pain in my right knee, so I put a Rehband sleeve over it.

Heavy Pull/Heavy Squat

Snatch High Pulls

95 x 1 x 3
115 x 1 x 3
145 x 1 x 3
175 x 4 x 3 - with straps

Squats

Warm up consisted of a combination of front and back squats

135 x 1 x 3 - back squat
135 x 1 x 3 - front squat
185 x 1 x 3 - back squat, then front squat
225 x 1 x 1 - back squat, then front squat
275 x 1 x 1 - front squat
315 x 1 x 1 - front squat

Main Sets

365 x 1 x 1 - front squat. There was a little pain in my right knee on the ascent, so that was it for front squats

405 x 4 x 3 - back squat



405 x 3 x 1 - 4-5 second pause - I was seeing stars after the last set



Pullups

15, 6, 6

Reverse Hypers

90 x 1 x 10
200 x 1 x 10 - I think this is the most weight I've ever used on this movement

GHR

10 x 1 x 6, dropped the plate then, BW x 1 x 4
BW x 1 x 4 - my lower back was cooked

Notes:
What a grinder. RPE for the whole training session: Brazillion/10.
My right knee was bothering me as I was driving home.
It was 50 degrees F and raining here, so I wore cargo pants.
My body was shaking at the descent on the squats - this only occurs when I'm squatting near my 1RM

 

[Flash_Monsta]

Some good content, dat pause was magnificent and glorious.

 

[frystyle]

Long story short, I injured my shoulders and lost motivation to train for awhile.

Yes, I still am intermittently fasting. I only eat one meal a day with at least 180-200 g protein, around 2300-3200 calories a day, depending on the intensity of the training. So usually I fast for around 20-28 hours. I'm not ketoing anymore. Cheers.

Edit:

Additional stuff: I haven't been too meticulous with my calorie tracking on this cut. I've been playing it by ear, so to speak. And also, I've been eating quite a bit of trash, but I'm still losing weight so my diet kind of fits in the realm of IIFYM.

If anyone has questions regarding my diet and training, I'd be more than happy to answer them. Just take it with a grain of salt and with an open mind, because I'm really not a fan of pontificating on these kind of things.

Thanks for the response. I did IF before with the 8 hour feeding window. I can't imagine to just eat one meal. That must be a huge meal you are eating. Do you never feel like you want to break the fast early and just eat whenever you want?

I have no trouble to fast until lunchtime but it are the snacks at night I miss the most when I have a feeding window.

 

[Chad R. Thundercock]

Thanks for the response. I did IF before with the 8 hour feeding window. I can't imagine to just eat one meal. That must be a huge meal you are eating. Do you never feel like you want to break the fast early and just eat whenever you want?

I have no trouble to fast until lunchtime but it are the snacks at night I miss the most when I have a feeding window.

Back when I started IF, I've dealt with the temptation to break my fast early, and I also gave into said temptations many times. More than once, I would splurge on comfort foods like chips, cookies, mac and cheese, and burgers and whatnot.

In the past 1-3 years, not so much. I mean, the hunger pangs and the cravings (oddly enough, not for sweets, though) are still there, but I've kind of developed the discipline to ignore them. I can't let myself give in to these goddamn bodily urges...well, okay, except for the occasional encounters with the opposite sex...but the key point here is that I think you can train your mind to resist hunger/cravings if you keep at it consistently.

Now, the reason I'm eating only one huge meal a day is simply due to convenience. I'm not too keen on the science behind "nutrient timing" nor am I interested in reading the whole mumble jumble behind it. I'm just not a fan of all this mental masturbatory nonsense.

The only differences I feel from this diet from an ordinary 3 meals a day diet are the elevated energy levels, better performance in the gym (I feel better training on an empty stomach in general), and the lack of dealing with the dreaded "food coma" that comes after I eat breakfast or lunch.

And other thing, taking caffeine and ephedrine really helps. In addition to giving me increased energy in the gym and the extra thermogenic boost, they also help suppress my appetite. I also happen to smoke a pack of cigarettes a day.

So again, this is just based on my experiences - purely anecdotal, yada yada yada, so take it with a grain of salt.

 

[Chad R. Thundercock]

1/31/2016
Monday

Heavy Bench/Light OHP

Front squats

Warmed up with

Bar x 3
135 x 3

Main

185 x 6 x 3 - speed squats. Long pause on the last rep



Back squat

225 x 3 x 3 - same as above



Bench

Warm up

1 x 3 with bar, 135, 185, 225
1 x 1 with 275 - felt pain in my right rotator cuff

Main

315 x 4 x 2
315 x 2 x 1
295 x 1 x 4,3,2,1 - pyramided down from quads to singles. Pain in rotator cuff persisted

OHP

No warm up because the benches warmed me up

145 x 2 x 8
145 x 1 x 7 - failed on the 8th rep

DB Shrugs (with straps)

120 x 1 x 25
140 x 1 x 15

Notes:

My right rotator was bothering me the whole time. Must take Motrin.

Forgot to do neck work

 

[Chad R. Thundercock]

Andddddd some more updates:

Knee is still feeling shitty, and the cold weather here isn't doing any help.

I'm going to start documenting my diet on this log. I will track my calories and macros more carefully from now on. I'll be using the same format as my previous diet log here: http://forums.sherdog.com/threads/ketogenic-intermittent-fasting-for-cutting.2950687/

Macros (2/1/2016):

Current bodyweight: 206 lbs.
BF: 12% ??? I'm terrible at estimating bodyfat levels. Goal BF: 7-8%

Training days macro: 100 g Fat / 200 g Protein/ 375 g Carbs = 3200 Calories

Rest days macro: 130 g Fat / 200 g Protein / 100 g Carbs = 2370 Calories

I'll probably allow myself one or two cheat meals on the weekends when I'm eating out.

 

[Chad R. Thundercock]

2/2/2016
Tuesday

Heavy pull/Medium deadlift

Cleans

135 x 1 x 3 - followed by paused squats
155 x 1 x 3 - same
175 x 1 x 3 - same
205 x 1 x 3 - more paused squats
225 x 2 x 3 - right rotator cuff was bothering me so I cut it short

Rack pulls (18ish inches)

315 x 1 x 6 - these were tougher than I thought. My lock out seriously needs improvement
405 x 1 x 2 - too heavy, autoregulated
385 x 3 x 5

Snatch grip deficit deadlifts on 1.25 inch plates

These felt like 2 inch deficits because I was wearing my Adipowers which have .75 inch heels on them

225 x 1 x 10
275 x 1 x 10
365 x 1 x 0 - couldn't handle this weight
315 x 1 x 8



Pullups

10, 8, 6

Facepulls/cable crunches superset

60 x 1 x 20, 15, 10

Cable crunches

80 x 2 x 10

Hammer Curls

40 x 2 x 8
35 x 1 x 10

Notes

My deadlifts are my weakest point right now. Ironically, it was my best lift in the past, but I haven't been able to hit anywhere near 90% of my PR ever since I injured my glute/hamstring muscles in jiujitsu years ago.

So, I'm going grind my way back up to my PR slowly and consistently, and hopefully break it by the end of the year.

It was 35 degrees F here in San Diego when I woke up at 5 AM. Warm up took a little longer than usual.

Carnal, I fucking love you, brother. Thanks for the inspiration and everything.

 

[Chad R. Thundercock]

Yesterday and today's food log. I didn't have time to cook so I had to eat fast food. Couldn't exactly hit the 3200 caloric quota because I was so fucking full already. Eating sucks ass. I hate it. It's not pleasurable anymore. I'd love to have some cheese with that whine, but I'm too fucking full already, so no cheese for me.

 

[frystyle]

Back when I started IF, I've dealt with the temptation to break my fast early, and I also gave into said temptations many times. More than once, I would splurge on comfort foods like chips, cookies, mac and cheese, and burgers and whatnot.

In the past 1-3 years, not so much. I mean, the hunger pangs and the cravings (oddly enough, not for sweets, though) are still there, but I've kind of developed the discipline to ignore them. I can't let myself give in to these goddamn bodily urges...well, okay, except for the occasional encounters with the opposite sex...but the key point here is that I think you can train your mind to resist hunger/cravings if you keep at it consistently.

Now, the reason I'm eating only one huge meal a day is simply due to convenience. I'm not too keen on the science behind "nutrient timing" nor am I interested in reading the whole mumble jumble behind it. I'm just not a fan of all this mental masturbatory nonsense.

The only differences I feel from this diet from an ordinary 3 meals a day diet are the elevated energy levels, better performance in the gym (I feel better training on an empty stomach in general), and the lack of dealing with the dreaded "food coma" that comes after I eat breakfast or lunch.

And other thing, taking caffeine and ephedrine really helps. In addition to giving me increased energy in the gym and the extra thermogenic boost, they also help suppress my appetite. I also happen to smoke a pack of cigarettes a day.

So again, this is just based on my experiences - purely anecdotal, yada yada yada, so take it with a grain of salt.

Interesting, thanks posting man. I think that if you are able to handle it, it is a very convenient way to save yourself some time. I just enjoy food too much so I don't want to limit myself .

 

[Chad R. Thundercock]

2/3/2016
Wednesday

Light squat/Medium OHP

Front squat (speed work)

Warmed up with

Bar x 45 x 2 - back squat
135 x 1 x 2 - front squat

Main
225 x 8 x 2 - no more slow controlled descent. I dropped to the floor and bounced at the bottom



Followed by

Speed Box squats

No warm up, just dove right into

275 x 4 x 3 - 3 second pause on the box, then exploded right up

OHP

135 x 1 x 5 - warm up

Main
175 x 1 x 5 - too easy, moved up
185 x 2 x 5

Hise shrugs

315 x 1 x 10
225 x 1 x 20
225 x 1 x 15

Close grip BP

165 x 1 x 15
185 x 1 x 12
185 x 1 x 10

Shoulder stretches with the dowel

DB Press

45 x 3 x AMRAP

Notes:

Easy day today.
I will be selling some of my gym equipments to my current gym, World's Gym on Garnet in Pacific Beach.
Right rotator cuff is still pissing me off. Knee's feeling better, though.
I think I might go for a cycling session for cardio later.
I like lifting in these cargo pants. Got the idea from Jamie Lewis of Chaos and Pain.

 

[Chad R. Thundercock]

2/3/2016

Food Log:

Nothing

That's right, I ate nothing because I was up all night doing the nasty with some slut. Just being honest. Food was never on my mind that night. My Maslow's hierarchy of needs is all kinds of fucked up right now. My body was dehydrated as shit, veins were popping out of my quads and abdominal muscles like crazy, and I think I lost 5 lbs of water weight that night, not to mention I almost got a cramp in my calf and hamstring from the vigorous fucking.

Fuck no, I didn't want to take a picture of myself in front of a mirror, while drenched and glistening with sweat. Just take my word for it. Oh, have I given the caution that this training log may come across as crude and profane to some readers? Well, now you know. I. Just. Don't. Care.

Today will a huge refeed day to make up for skipping last night's meal. I'll probably consume 5500-6000 calories - split into two meals. Off day today.

Week 3 is over. Onward to week 4:

In Carnal we trust. Amen.

 

[Flash_Monsta]

For slaying bitches, and looking vascular as fuck.

 

[Chad R. Thundercock]

For slaying bitches, and looking vascular as fuck.

Oh for fuck's sakes... *bump*

 

[Chad R. Thundercock]

2/4/2015
Thursday

Training Log

Yesterday was my off/optional day, so I decided to do a little LISS to shed some extra weight.

Stacked 15 mg of yohimbine, a can of Spike (300 mg), and a bottle of Amino Force (7 g BCAA and some caffeine). Holy shit. My hands were jittery after I took this.

Cycling - 6 miles in 16:35 with varying intensity

Treadmill - 3.0-3.5 mph on a grade 4 for 10 minutes

Weight after session: 202.0 lbs.

Diet Log

Duration of fast: 46 hours

First meal (PWO Meal):

Went to a smoothie place in El Cajon called Tropifruit for a PWO meal:

32 oz pina colada smoothie
32 oz chamango
1 Acai bowl with almonds, granola, strawberry, and banana slices



Then 2 hours later:

Second meal:

And then I went to Viejas casino in Alpine for the buffet. I played blackjack for about 45 minutes, made 300 bucks, and got my buffet comped. BONUS! That chick on third base wanted the D. Not tonight, lady. Not tonight. I've got a widowmaker of a deadlifting session tomorrow.