Louie's Sub 10% Log

[Louie P]

I've had a nagging knee injury and been getting some chiropractor &
tissue work on my back so I've been trying to heal up. Right now the
goal is to get under 10 % bf. Starting weight was 212 and I was fat,
high teens maybe even pushing 20. I got a 9 point caliper test done a
couple weeks ago and was 14% somewhere is the 180s I don't remember my
weight. Upper abs are visible now. I will probably end up in the low
170’s to get under 10%. Current weight is 183. Lowest I got was 181
but then got a little sloppy with the diet. So I’m down about 30
pounds so far.

11/19
Lunch: 50 min walking

Chest/Shoulder/Tri

Incline BB
205x9
185x11

Flat BB
185x8
155x15

Elevated Push up
2x15

Side Raises
35x25x2

Rear Delt
12x30x2

DB OH
50x15
70x5 *too heavy

Dips
30x10
25x11



11/20
Lunch: 50 min walking

PM
HIIT
15 intervals on elliptical
15 sec on 45 sec off

[Louie P]

This has been my diet progression so far. Protein is spread over 6
meals. Carbs are split into 5 meals so my last meal is protein/fat
before bed. I try to save at least 10 grams of fat for my last meal.

Start: Training Days 250P/220C/45F Non Training Days:
250P/180C/45F
30 mins LISS
1 x per week in afternoon on off days 15
intervals


Change 1: Training Days 250P/190C/45F Non Training Days: 250P/
150C/45F

Change 2: Training Days 250P/150C/45F Non Training Days: 250P/
110C/45F

Change 3: 2 HIIT x per week in afternoon on off days 15
intervals

Change 3: Training Days 240P/140C/40F Non Training Days: 240P/
100C/40F

Change 4: 40 mins LISS with HR at 120bpm after workout

Change 5: Training Days 230P/130C/35F Non Training Days: 230P/
80C/35F

Change 6: 50 mins LISS with HR at 120bpm after workout
3 HIIT x per week in afternoon on off days 15
intervals

Diet has been pretty simple up to this point. As weight loss stalled I
just took some carbs out. I stalled for a couple weeks so this were
changed up with the most current change.

Current Training Days 240P/100C/35F Non Training Days: 240P/
60C/35F

training days:
protein spread evenly over 6 meals
carbs 30 pre training / 30 intra / 40 post = 100 total
All other meals are trace carbs with veggies and fat.

Non training:
protein spread evenly over 6 meals
carbs 30 at meal 1 and meal 2 = 60 total
protein fats veggies the rest of the 4 meals.

Once a week on leg day I do a clean refeed @ 225P/400C/25F

Protein/carbs are even spread over 6 meals with trace fat.

[Alex M]

How do you get away with such low fat intake? Is it just for a short period of time or do you 'supplement' in any way?

[Louie P]

Fat intake is usually around 20-25% of total calories. I am taking 8
grams of fish oil daily, but I have preferred a lower fat approach and
high carbs lately.

[Louie P]

Lunch
50 min walk

Legs

RDL off box

155x10
135x15

Leg Press 3 sec neg cont tension
8px20
8px16

SSB
225x6

High Bar Squat
185x15

Close foot leg press
4px30x2

Only had 45 minutes to train today so rest time was minimal. I was
pretty gassed after this.

[Louie P]

AM
50 min fasted walk

Afternoon:

BB Complex

Cosgrove's Evil 8 used 95 lbs

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Start doing 6 reps of each exercise. rest 90 seconds on the next round
do 5 reps. and progress down to 1 rep..

Haven't done this before so used 95 pounds, wasn't too bad. will
increase weight next week.

[Louie P]

AM
30 min Fasted walk

Back/Bi

Pull up
10x7
bwx10

2 arm db row
55x10
50x11

T bar Row
150x6
100x11

Low row under hand grip
10px15
12px12
* Will probably switch to overhand next week underhand bothers my
wrist.

DB Shrug 3 sec hold
60x13
60x10

Db Curl 3 sec neg
15x15
15x12

Ez Bar
45x20x2

[Louie P]

11/25

AM
30min Fasted walk

PM
Chest/Shoulder/Tri

Incline BB
210x5
190x10

Flat BB
185x11
160x14

Elevated Push up
2x15

Side Raises

25x20x2

Rear Delt
2px30x2
*been using the ab strap for these and loop them around my elbows.

DB OH
55x11
50x10

Dips
30x13
*These were bothering my back so stopped doing them and did a set of
pull down instead.

Rope pull down
?x20

Standing skull crusher
70x13
60x15

Woke up this morning and my back has been killing me. Been doing a lot
of stretching and foam rolling. Feels kind of like a pulled muscle but
I'm not sure. Will just have to keep an eye on it.

[Louie P]

11/29
Back is feeling much better. Just took it easy the last couple days.
Did some streching/rolling.

AM:
50 min walk

PM

Sled intervals
3p walking backwards x 15 intervals ( 20 sec on 40 sec brisk walk)

Uneven push up / Band Row 4 sets
bwx15 / orange band x15

[Louie P]

Here's what my diet basically has been

Off days
Meal 1: Cottage Cheese / Rice Cakes or Eggs / Sweet potato
Meal 2: Chicken / Oatmeal
Meal 3: Ground Turkey / veggies
Meal 4: Chicken / veggies
Meal 5: same as meal 3. Twice per week I will add in fish here. Either
cod/whiting/or tuna steak.
Meal 6: Grass fed beef / Elk

Training
Meal 1: Eggs. Occasionally shake.
Meal 2: Ground Turkey / veggies
Meal 3: Chicken / veggies
Pre Workout - Meal 4: Ground Turkey / Sweet potato or Ezekiel
bread
Intra: Gatorade powder
Post - Meal 5: Chicken / Sweet potato or Ezekiel
Meal 6: Grass fed beef / elk

Weekends I might change it up a little bit if I have time

[Louie P]

Then I just throw in various nuts to some meals to make up any fat I
have left over for my macros.

[Bob Stevens]

Do you have your D-BOL smoothie pre or post workout?

On Fri, Nov 30, 2012 at 9:53 AM, Louie P <louiep...@gmail.com> wrote:

Then I just throw in various nuts to some meals to make up any fat I
have left over for my macros.

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[Louie P]

Pre - helps with the pumppppp

[Louie P]

Legs

Elevated SLDL long neg & strech
160x10
145x12

Leg Press
8p+2dx20x2

SSB
275x6
*These felt really strong tonight

Quad Strech 1min

High Bar Squat
185x12 drop 135x15 drop ssb bar x20

Leg Ext
5px20x2


Quad Strech 1min

Back is back to 100% now. legs felt really strong tonight. Going to
increase volume next week.

On Nov 30, 1:09 pm, Bob Stevens <esco67...@gmail.com> wrote:

[Louie P]

AM
30 min fasted stair stepper

PM
Sled Pull
2p x50ft x 10 trips facing forward super set with 16 walking lunges
3p x 50ft x 5 trips

20 min walking

[Louie P]

Was in philly for work all week. Trained at iron sport gym and met
steve pulcinella. Gym was a good setup with a lot of strongman stuff.
Going to Florida next week for vacation so I'm just planning on
deloading next week.

Wanted to see where my strength is at. Weighed in at 185

SSB
315x1
*got folded over on the second rep. Legs might be strong enough but
back isn't.

Incline BB
225x3

NG Pull Up
35x3

[Louie P]

Just going to pound the gym until I leave on sunday.

Arms

V-Bar Push-Downs 20, 20, 15, 12, 8 drop 8
Barbell Curls 15, 10, 8, 6 drop 6
Skull-Crushers 15, 10, 8, 6 drop 10
Hammer Curls 10, 8, 6, 6 drop 10
Overhead Cable Extensions 12, 12, 12
Curls superset Reverse EZ-Curls 12/12, 12/12, 12/12

Didn't keep track of weights. Rest times were less than 30 seconds.

[Louie P]

Back at it, Florida was fun. Ate a lot, drank a lot, laid in the pool
a lot.

12/17

Chest/Shoulder/Tri

Incline BB
205x6
185x8

Flat Bb
185x9
160x9

Fly
15x2

Side Raises
25x20
25x10 drop set 20x10
*too heavy on these

Rear Delt
25x2

BB OH
135x6
105x8

Dips
30x9
25x11

Over Head Ext
70x10
60x13

30 min incline walk

Everything felt pretty heavy today, probably take a couple days to get
back into swing of things.

[Louie P]

One of my friends is using Meadow's for training- Here's a arm workout
he sent me. This is a high volume phase.

Arms - Biceps - 14 sets & Triceps 16 sets :

V-bar pushdowns - 3 sets of 12 to warm up.

Quad Set – 4 rounds for 16 total sets

Dip machine – On these, let the weight ride up and stretch your tri
near your elbow. Do not lock out. Work the
top part of the motion. Do sets of 8 reps.

Pronated dumbbell kick backs – I want you to try again to use more
weight than last week on these! If you
aren’t sure what the form is on these, please visit my YouTube channel
or website under the training tab. It is
important to use the pronated grip throughout the whole movement to
hammer the long/inner head of the
triceps. Do sets of 6 reps on these.

Bent over triceps extension – This is where you face away from the
pushdown, bend at the waist, and
extend your arms. I want sets of 12 reps on these.

Triangle pushups – Touch your thumbs and forefingers to see how many
pushups you can do. If that’s too
hard, move your hands out some but make sure you keep your elbows
tucked into your side so that you are
working more triceps then chest. Sets to failure on these.

Rest 45 seconds between all sets for biceps.

Hammer curls – Do 2 warm up sets, then do 4 sets of 10 reps. Flex hard
at the top. 4 total work sets.

EZ bar curls - 4 sets of 6, with a 3-second descent. 4 total work
sets.

Reverse EZ bar preacher curls – 3 sets of 8 reps. Flex at the top for
1 second. 3 total work sets.

Standing dumbbell curls – Keep your palms up throughout the whole
movement this week and flex hard. I
want 3 sets of 8 reps with the same weight. Do both arms at once if
you prefer. 3 total work sets.

[Louie P]

Here's the back workout; this is also a high volume phase

Back – 19 sets :

One arm barbell row – Do 2-3 warm up sets. Use 25-pound plates for a
greater range of motion. Grind out
another hard 4 sets of 10 here. 4 total work sets.

Meadows rows – I want slightly higher reps for a shock on these today.
Do 3 sets of 15. 3 total work sets.

Supported chest rows – I want 3 sets of 10 with a massive stretch.
Check out my website or YouTube
channel for an example of these. Basically, I want you to do a row
where your chest is supported by a pad,
and for you to reach out and really stretch your lats hard. 3 total
work sets.

Dumbbell pullovers – These are to be done in the style where you lay
on the bench—not across it. You hang
your head off the end of the bench and slowly work into a nice
stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see
exact form. Do 3 sets of 10 reps. 3
total work sets.

Dumbbell shrugs – Do 3 sets of 10 with a 3-second flex at the top of
the movement. 3 total work sets.

Hyperextension with a band – Do 3 sets to failure of these. I have
video of this on my YouTube channel and
website. 3 total work set.

[Bob Stevens]

Nice, totally stealing the Bicep/tricep one for Friday. Have you seen any good shoulder training lately other than the one you sent me before? I could use a change.

[Louie P]

this is part of the low/moderate volume phase

Chest – 11 sets & Shoulders – 11 sets :

Nautilus incline press – 2-3 sets of 10 to warm up. I want you to
start with an incline machine for this
workout, same as last week. If you don’t have any machines, you can
use a Hammer Strength Incline. I want
you to pyramid up on these to a very heavy weight. Your rep scheme is
12, 10, 8, and 6 reps. 4 total work
sets.

Decline (very slight angle) dumbbell press – 2 sets of 6 to pyramid up
to a heavy weight. Once you get
there, I want 3 sets of 8 reps with a good deep stretch at the bottom.
Flex these at lockout for a second
before coming back down. 3 total work sets.

Incline barbell bench press – 4 sets of 8 reps. This is just like last
week, except we made this inclines this
week and brought the reps down a tad. Do not pause these and do not
lock them out. Lower to an inch or so
above your chest before driving back up. 4 total work sets.

In between sets of incline barbells, I want you to get a flexible
tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube
channel. This is where you straighten
your arms out in front of you holding the band, and then rotate back
until band comes behind you to lower
back, then back overhead and out front. Arms should be straight the
whole time. I want 10 reps per set.

Machine side laterals with extra eccentric load – Do 8 hard reps of
side laterals on a machine with extra
resistance on the way down (someone pushing your arms down), then pump
out 8 more without the extra
resistance. 4 total work sets.

Continue with the band stretching in between sets for 10 reps. Your
shoulders will be on fire.

Machine rear delt raises – 4 sets of 20 reps with 90-second breaks.
Flex hard on each rep. 4 total work
sets.

Continue with the band stretching in between sets for 10 reps.

Over and back barbell presses – These will be done with light weight.
Watch the form on my YouTube
channel and website. I want 2 sets of 12 reps. To give you an idea of
how hard these are, I use about 90-
100 pounds on a good day. 2 total work sets.

[Louie P]

Legs

AM- 50min walk

PM

SLDL
155x12
145x11

Leg Press
8p+2nx10
8px12

SSB
225x6

High Bar
225x8

Leg Ext
2 sets
Lunges
2 sets

Everything is still feeling heavy as shit. SSB especially, vacation
didn't treat me well in terms of training.

[Louie P]

Back/Bi

Pull down
190x8
170x10

T-bar Row
150x8
135x10

Low Row
120x8
100x11

DL
275x5x2
Haven't dead lifted in at least a year if not more. Easing back into
it.

Bis
4 sets

calves/abs
4 sets each

[Louie P]

Legs

DB SLDL
65x10
60x11

Single Leg Press
140x15,12

Squat 3 sec negative
225x12,8

close foot leg press
6px15x2

Like most I did the only reasonable thing over the holidays and lived
off cookies and egg nog.

[Louie P]

AM

30 min walk

PM
incline bb
185x10
185x8

Floor Press
185x5
165x9

Flys
15x2

Side Raise
20x20x2

Rear delt
25x2

BB OH
95x10
95x8

Dip Machine
180x9
160x10

Over Head Ext
100x6
80x9

Bike
20 min