Data's Hunt for Constant Progression

**lksurf2** · 10-06-2014, 06:15 PM

How much apple cider vinegar are you using? Are you just taking it straight?

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**data4** · 10-07-2014, 07:51 PM

Originally Posted by lksurf2

How much apple cider vinegar are you using? Are you just taking it straight?

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I usually just pour about a tbsp on my food 2-3 meals each day. I think it tastes great on meat and veggies or on pretty much anything that isnt meant to be sweet. I obviously avoid putting it in my cereal lol

**data4** · 10-07-2014, 07:53 PM

Originally Posted by The Solution

perfect a starbucks is close.
Easy to get some online work done there with coffee

I am sure i will be way up before you when i come visit haha.

Why not just stay here where the coffee is free lol It really depend on the day when I get up but I will be up relatively early that Saturday since Jerica goes to work at 7am.

**The Solution** · 10-07-2014, 08:53 PM

Oh ok! i thought you got up way later! Sounds good then

**data4** · 10-18-2014, 08:13 AM

10-18-14

Sitting at 208 this morning after a small calorie cut this week. Compared to my last mini cut things are pretty similar. I am losing a couple lbs per small cut. Down 5-6lbs total now and slightly leaner in the mirror. I havent really taken many pics lately but I do some posing a the gym around the same time each week and its been a pretty good gauge.

Other than that things have been good. Busy busy show season winding down. I will be out of town to two more shows with athletes in the next few weeks then things should settle down for a couple months till February.

About a month back I did a small deload week of training then restarted with a bit lower volume. I have ramped it up slightly in the last week but its still relatively moderate. Instead of adding in a ton of volume I am more so increasing intensity through multiple intensity techniques and varying rep ranges to increase overall poundages lifted in the session.

Here is what leg training looked like this week to give an example.

-Single Leg Lying Leg Curl (this I added a band to these): 2 warm ups
3 work sets of 8 reps with 3 sec negatives (all sets just shy of mechanical failure w/ strict form)

- Leg Press superset
On these I started with a tear drop press (feet low, close and toes out) for 8 reps then moved my feet and did 10 more reps with high foot position for extra hamstring activation.
3 total sets of this. These were taken to pretty much to failure. These were tough sets.

-Squats: several warm up sets working up in weight each time to one final work set
Barx8
135x8
185x8
225x8
275x8
Workset (I did these high bar instead of usual low bar squats. I am a bit weaker here but working on it): Dropset-- 275x20, 225x10, 135x10 (very narrow stance)
*My legs were beat by this. It seemed to take a few reps to get the depth I wanted but once I found it I was fine.

Seated Leg Curls:
2 sets of 10 reps with 2 sec squeeze (about an RPE 8-9)
Final Set: I have no clue how many I got but it was probably 30 with 5 forced reps then 10 partials

Not a ton of volume but plenty of intensity. After this I did 2 tricep pump exercises for a total of 6 sets combined.

**Extreme One** · 10-19-2014, 04:49 PM

How long are you running mini cut? Looking like you'll be a strong light heavy! What's competition plans look like over the next year or so? National level?

**The Solution** · 10-19-2014, 08:32 PM

Austin is looking to drop around another 10 pounds after training and meeting up with his this weekend. No length in mind for the mini just taking it slow.

**data4** · 10-20-2014, 01:13 PM

Originally Posted by Extreme One

How long are you running mini cut? Looking like you'll be a strong light heavy! What's competition plans look like over the next year or so? National level?

Not entirely sure like Bob said but I would say 8-10lbs depending on how I look and feel. Right now all is good and training is still progressing so as long as thats in check I will keep going. I would like to come down close to 200lbs to see how I look. I am down to about 208 now.

I am planning on hitting the same show again next year, the NPC Ohio State but up a weight this time of course. Doing well there will re qualify me and then I may look to do the Jr Nationals in 2016. I dont think I will quite be ready for it next year size wise since the growth has slowed. That is the plan as of now!!

**data4** · 10-21-2014, 05:15 PM

Training Today:

-Rope Pullovers: 2 warm ups
4 work sets of 12 reps with partner rest (going just shy of failure)

-Cambered Bar Bent-Over Rows: 3 warm ups
4 sets of 10 all taken to failure

-Pronated Grip Machine Rows: 10 reps
supersetted with

-Wide Neutral Grip Pulldowns: 10 reps
3 rounds all close to failure with about 90 sec rests

-Smith Machine Bent Over Row: Dropset
I did not count the reps on these but I tried to stay bent over pretty far and work the full ROM.

-DB Shrugs Dropset: 10 reps x3

-DB Hammer Curls: 1 warm up
3 sets of 12 with 90 sec rests

-Single Arm Machine Preacher Curls:
6-8 reps per arm for 4 rotations without rest

-Timed Calf Raises: 1 warm up
4x30 sec with 30 sec rests between

**cdre12** · 10-22-2014, 10:03 PM

What split you running nowadays? Still focused on back and arms?

**The Solution** · 10-23-2014, 06:08 AM

CDRE we are on similar splits
its like this:

Chest/Legs
Back/Bicep
Legs/Triceps
Chest/Shoulders
Back/Arms

**data4** · 10-29-2014, 06:11 PM

Originally Posted by The Solution

CDRE we are on similar splits
its like this:

Chest/Legs
Back/Bicep
Legs/Triceps
Chest/Shoulders
Back/Arms

Ours our similar yes sir.

Down to 205.4 today and looking a tad leaner than last week it seems. Strength it still hanging in there and I am still improving on some lifts. Training today went very well and has been consistently good lately. I am noticing that my sleep quality is a bit better than the past couple of months. I think bringing the food down has actually helped in that regard as I am not feeling stuffed all the time.

I am not liking the cold weather coming in though. Back to freezing my ass off for the next 4 months or so! lol