Fit for February 14th... Or Dead Lift in a DRESS!!!

[bean5er]

Okay bromies. I'm in bro mode today well cuz it's a bro day workout this am as Dan calls them.

Side note it's currently -10 ****ing degrees with the wind chill supposed to get to -23 today and I chose to help my parents move fml

Today's wraps up my first week of a modified MD program. I am ****ing sore as ****. Still sitting at 210 upon rising and have been 100% with the diet the last 8 days. I've yet to implement any cardio since like sept lol. Thinking I'm going to throw in 10 mins of HIIT 2-3 times a week while keeping my cals the same.

I've currently been between 2700-3000 with a macro split of 330/175/100 P/C/F. Never had fats this high. Kind of following meadows approach and experimenting.

I'm doing a mini cut to get back to a insulin sensitive state instead of a bit resistant, which after the last few weeks of non compliance I feel I was.

Once I feel I'm in a more sensitive state I'll start cycling carbs more and drop fats back down to 75-80g.

Thoughts? I'm not good at this shyt on my own tbh I'm better when I have someone telling me what to do, it takes the guessing out for me.

 

[Montego1]

Thoughts? I'm not good at this shyt on my own tbh I'm better when I have someone telling me what to do, it takes the guessing out for me.

I'm totally with you here brother. Grabbing Snags as my nutrition coach has made everything SO much easier. And I'm learning exactly why I'm making changes in diet from move to move and it all makes sense.

That being said....I dunno

 

[superbeast668]

dude i tend to over think the hell out of diet. i dont really over think my training program or really anything else but diet i think so damn deep into it then boom i screw my self. Right now im trying to keep it simple. 280 pro 175-200carbs-65fats 7 days a week. no need to cycle or anything like that. an occasional carb bomb cheat meal is perfectly sufficient.

anyways, i mentioned i'd tell how i plan to achieve my goal. Thats the dietary info right there, it'll be as clean as can be. brown rice and sweet tato, and a banana for carbs. veggies, as much as i cant eat. chickens, deer, beef, eggs and powder for protein.

routine, i'll be following a meadows program that i'll be modifying slightly to keep my shoulders from screaming too bad. the good ones starting to go too :banghead: so much for prehab.

drugs. :bigok: i'll be staying away from illegaly acquired substances. that means basically all of the oils. i've got an ass load of superdrol that i purchased legally preban. i've been fighting my self for a long time. i've decided a prison sentence isnt worth it at all. the gains arent much different in my experiences. oils just afford you longer cycles. anyways. back on topic. I'll be running furuza at 300mgs a day, trendione somewhere between 100 and 150 and superdrol, maybe 10 for 6 weeks, maybe 3 weeks at 30mgs a day. i havent decided. oh, t3. 25-50mcg ed. depends on how i feel on it. never used it before.

nudes will be monday morning. it aint pretty. i'm floating between 16.5-17%bf. still have decent size though so i'll take it.

 

[bean5er]

I'm totally with you here brother. Grabbing Snags as my nutrition coach has made everything SO much easier. And I'm learning exactly why I'm making changes in diet from move to move and it all makes sense. That being said....I dunno

Lol thanks bro

dude i tend to over think the hell out of diet. i dont really over think my training program or really anything else but diet i think so damn deep into it then boom i screw my self. Right now im trying to keep it simple. 280 pro 175-200carbs-65fats 7 days a week. no need to cycle or anything like that. an occasional carb bomb cheat meal is perfectly sufficient. anyways, i mentioned i'd tell how i plan to achieve my goal. Thats the dietary info right there, it'll be as clean as can be. brown rice and sweet tato, and a banana for carbs. veggies, as much as i cant eat. chickens, deer, beef, eggs and powder for protein. routine, i'll be following a meadows program that i'll be modifying slightly to keep my shoulders from screaming too bad. the good ones starting to go too :banghead: so much for prehab. drugs. :bigok: i'll be staying away from illegaly acquired substances. that means basically all of the oils. i've got an ass load of superdrol that i purchased legally preban. i've been fighting my self for a long time. i've decided a prison sentence isnt worth it at all. the gains arent much different in my experiences. oils just afford you longer cycles. anyways. back on topic. I'll be running furuza at 300mgs a day, trendione somewhere between 100 and 150 and superdrol, maybe 10 for 6 weeks, maybe 3 weeks at 30mgs a day. i havent decided. oh, t3. 25-50mcg ed. depends on how i feel on it. never used it before. nudes will be monday morning. it aint pretty. i'm floating between 16.5-17%bf. still have decent size though so i'll take it.

Yup I feel much better just having to comply and not figure it out myself. I like learning but never trust in myself enough to stick with something. I always second guess myself. Might seek out a friend if I get stuck.

SD is ****ing poison lol. Was cool for 10-12 days then I felt horrid.

 

[superbeast668]

Lol thanks bro Yup I feel much better just having to comply and not figure it out myself. I like learning but never trust in myself enough to stick with something. I always second guess myself. Might seek out a friend if I get stuck. SD is ****ing poison lol. Was cool for 10-12 days then I felt horrid.

I love the stuff. I feel worse on DMZ at 30mgs than sd at any dose.

 

[bean5er]

Bro day today MD style

Warmup 7 mins

Single arm preacher curl SS Rope push down - preacher curls are done 6 reps ea arm then 4 more ea arm = 1 set. Hold squeeze 3 sec constant tension

50x7+4 // 67.5x15
55x6+4// 72.5x12
55x6+4 // 72.5x11 ~~ 2 sec hold on tris
50x6+4 // 72.5x10

DB Cross body curls SS Overhead rope ext

35x10+4 partials // 72.5x16
35x10+4 partials // 72.5x 15
35x 8+4 partials // 72.5x13

Huge pump painful

EZ bar curls 40 total reps (go to failure rest 10 secs failure again repeat till 40 reps

Used 75 lbs fu king hurt

Seated tricep ext machine triple drop set

110x16
85x15
55x26

Smoked

 

[bean5er]

I love the stuff. I feel worse on DMZ at 30mgs than sd at any dose.

Funny how everyone is diff. Part of me wants to try it again with more carbs. I was only at 150g during the three week 20mg run. Bridged into and finished with EPI and ****ing fell in love lol

 

[bean5er]

Question. I'm really trying to bring legs up and did them Monday and intensity was there actually felt dizzy after for the first time ever but I definitely felt like I coulda trained them again thurs. Mathis program only has them once a week. Thinking about subbing legs again on thurs instead of chest shoulder pump day

Thoughts

 

[Danb2285]

Dan, we are our biggest critics bud. You haven't gone that far back. What's done is done don't live in the past. You'll be right back where you left off in no time. You've still come a long ****ing way bro. Mucho respect.

Thanks broham. Definitely not living in the past if anything seeing that pic made me wanna push harder. Gonna start going back to weekly nudes to keep track so I know where I'm at.

Okay bromies. I'm in bro mode today well cuz it's a bro day workout this am as Dan calls them.

Every day is bro day! Reps for jesus!! I'm gonna buy that tank if I can find it lol


[/QUOTE]
Today's wraps up my first week of a modified MD program. I am ****ing sore as ****. Still sitting at 210 upon rising and have been 100% with the diet the last 8 days. I've yet to implement any cardio since like sept lol. Thinking I'm going to throw in 10 mins of HIIT 2-3 times a week while keeping my cals the same. [/QUOTE]
Love me some HIIT sprints.

I'm totally with you here brother. Grabbing Snags as my nutrition coach has made everything SO much easier. And I'm learning exactly why I'm making changes in diet from move to move and it all makes sense.

That being said....I dunno

This


[/QUOTE]
SD is ****ing poison lol. Was cool for 10-12 days then I felt horrid.[/QUOTE]
This. I ran it for 10,days a couple years ago and felt like absolute hell. In all fairness I was a complete moron and no idea what I was doing. Diet was horrid to say the least. Gained a boat load of water weight and was bloated as fuk. Obviously diet related though do again my fault lol

 

[MrKleen73]

I suggest everyone go ahead and video themselves dead lifting in a dress, send me the video, and I'll only publicly post them/it if it's agreed that they did not achieve their goals.

:firedevil:

LMAO only issue with that is it has to be at the gym. Not embarrassing myself at the gym if not required. LOL

Question. I'm really trying to bring legs up and did them Monday and intensity was there actually felt dizzy after for the first time ever but I definitely felt like I coulda trained them again thurs. Mathis program only has them once a week. Thinking about subbing legs again on thurs instead of chest shoulder pump day

Thoughts

Why dont we just tie them up and stone them lol

John meadows leg workout. Don't watch while eating.

http://m.youtube.com/watch?v=mKD7xEqjie0&desktop_uri=/watch?v=mKD7xEqjie0

Okay bromies. I'm in bro mode today well cuz it's a bro day workout this am as Dan calls them.

Side note it's currently -10 ****ing degrees with the wind chill supposed to get to -23 today and I chose to help my parents move fml

Today's wraps up my first week of a modified MD program. I am ****ing sore as ****. Still sitting at 210 upon rising and have been 100% with the diet the last 8 days. I've yet to implement any cardio since like sept lol. Thinking I'm going to throw in 10 mins of HIIT 2-3 times a week while keeping my cals the same.

I've currently been between 2700-3000 with a macro split of 330/175/100 P/C/F. Never had fats this high. Kind of following meadows approach and experimenting.

I'm doing a mini cut to get back to a insulin sensitive state instead of a bit resistant, which after the last few weeks of non compliance I feel I was.

Once I feel I'm in a more sensitive state I'll start cycling carbs more and drop fats back down to 75-80g.

Thoughts? I'm not good at this shyt on my own tbh I'm better when I have someone telling me what to do, it takes the guessing out for me.

If you are trying to increase insulin sensitivity I recommend a week or two of lower carbs not moderate, then go into the carb cycling. Lower carbs first will lower insulin increasing sensitivity. This is the reason people with beginning stages of Type 2 diabetes or borderline are recommended to go on keto or near keto diets before slowly reintroducing carbs back into the diet.

dude i tend to over think the hell out of diet. i dont really over think my training program or really anything else but diet i think so damn deep into it then boom i screw my self. Right now im trying to keep it simple. 280 pro 175-200carbs-65fats 7 days a week. no need to cycle or anything like that. an occasional carb bomb cheat meal is perfectly sufficient.

anyways, i mentioned i'd tell how i plan to achieve my goal. Thats the dietary info right there, it'll be as clean as can be. brown rice and sweet tato, and a banana for carbs. veggies, as much as i cant eat. chickens, deer, beef, eggs and powder for protein.

routine, i'll be following a meadows program that i'll be modifying slightly to keep my shoulders from screaming too bad. the good ones starting to go too :banghead: so much for prehab.

drugs. :bigok: i'll be staying away from illegaly acquired substances. that means basically all of the oils. i've got an ass load of superdrol that i purchased legally preban. i've been fighting my self for a long time. i've decided a prison sentence isnt worth it at all. the gains arent much different in my experiences. oils just afford you longer cycles. anyways. back on topic. I'll be running furuza at 300mgs a day, trendione somewhere between 100 and 150 and superdrol, maybe 10 for 6 weeks, maybe 3 weeks at 30mgs a day. i havent decided. oh, t3. 25-50mcg ed. depends on how i feel on it. never used it before.

nudes will be monday morning. it aint pretty. i'm floating between 16.5-17%bf. still have decent size though so i'll take it.

Nice plan and it will be pretty when you are done. Just hope not so pretty that you are in a dress.

 

[MrKleen73]

Okay so here are the beginning pics, I have some work to do, not impossible but I WILL have to commit to the challenge to be able to succeed. Here I will also post the intended goal pics again as well.

and this is the goal.

Like I said I have some work to do...

 

[bean5er]

LMAO only issue with that is it has to be at the gym. Not embarrassing myself at the gym if not required. LOL If you are trying to increase insulin sensitivity I recommend a week or two of lower carbs not moderate, then go into the carb cycling. Lower carbs first will lower insulin increasing sensitivity. This is the reason people with beginning stages of Type 2 diabetes or borderline are recommended to go on keto or near keto diets before slowly reintroducing carbs back into the diet. Nice plan and it will be pretty when you are done. Just hope not so pretty that you are in a dress.

Yeah I figured they were to high for that. Do I have to go below 100g or will around 100 suffice. I'm assuming fats come up? My fats always stayed the same no matter where carbs were at.

Okay so here are the beginning pics, I have some work to do, not impossible but I WILL have to commit to the challenge to be able to succeed. Here I will also post the intended goal pics again as well. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93530"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93529"/> and this is the goal. Like I said I have some work to do...

No too shabby bud. Very attainable. This is going to be fun. Damn you are thick buddy.

 

[Montego1]

Guy is a freakin tank. Ole Turtle Back

 

[MrKleen73]

For the increasing sensitivity phase I think 100 is good then increase fats maybe to 120 and the rest in protein.


Thanks man I hope things work out well my thumb is all screwed up right now from falling on it and bending it backwards. Knees are bruised too. Had a laptop in my hand walking quickly and my heel caught the third step from the bottom and I instinctively held onto the laptop in one hand and slammed both knees into the floor at the landing. Both are bruised and sore. The his just keep coming. Something awesome must be around the corner for me.

 

[superbeast668]

As promised. The light is super flattering. This picture is already more embarassing than the penalty.

 

[MrKleen73]

View attachment 93554

As promised. The light is super flattering. This picture is already more embarassing than the penalty.

Well the light may be flattering but you are really not that far off and lots of muscle. Should lean up into a majorly impressive physique!

Going to the gym for a light full body here shortly. Just going to keep the pace up and get blood in. Thumb is still killing me but I have Versa Grips so I can do a false grip on everything. Tomorrow will be a full on back workout. I am trying to figure out if I am going to rock MD still or change it up to something else like the MI40 or maybe even 4X training.

 

[Danb2285]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93554"/>

As promised. The light is super flattering. This picture is already more embarassing than the penalty.

Well the light may be flattering but you are really not that far off and lots of muscle. Should lean up into a majorly impressive physique!

Exactly what kleen said! Gonna be shredded buddy you have a great foundation to start with.

Little mans 3rd birthday party today so I'll be enjoying the day with him and family and friends. May try to sneak out and hit the the gyn later on tonight.

 

[bean5er]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93554"/> As promised. The light is super flattering. This picture is already more embarassing than the penalty.

Be proud of that foundation you built bromie. For real, you are not far at all. Impressive my friend time to kill this ****.

Well the light may be flattering but you are really not that far off and lots of muscle. Should lean up into a majorly impressive physique! Going to the gym for a light full body here shortly. Just going to keep the pace up and get blood in. Thumb is still killing me but I have Versa Grips so I can do a false grip on everything. Tomorrow will be a full on back workout. I am trying to figure out if I am going to rock MD still or change it up to something else like the MI40 or maybe even 4X training.

That sucks buddy. I hope you heal fast. With your work ethic I ain't worried at all.

Exactly what kleen said! Gonna be shredded buddy you have a great foundation to start with. Little mans 3rd birthday party today so I'll be enjoying the day with him and family and friends. May try to sneak out and hit the the gyn later on tonight.

Happy bday to the little one my friend. Enjoy your day

 

[bean5er]

So doing MD arms yesterday was a big mistake before moving for 7 hours. It was worse because my lazy ass brother in law saved all the heavy shyt for me and I had to skip my meals to keep then moving along.

I did the best I could and got my protein in but pounded a foot long steak and veggies Sammy after moving.

Very minimal damage if any at all. Still look as tight as I did yesterday morning.

Today I'm dropping carbs down to 100 fats will be over 100 and the rest protein. Gonna run this for 14 days tops maybe less depending on how I'm responding and go into a carb cycle with two high days 5 low and one free meal to start.

This has worked very well for me in the past so we shall see. I also ran out of intra carbs (karbolyn) so I'm using powerade until I get some more goods. Also will be going back to a no filler protein isolate (true nutrition) shortly. The stuff I'm using is giving me the ****s.

Good day fellas

Legs tomorrow

 

[superbeast668]

Question. I'm really trying to bring legs up and did them Monday and intensity was there actually felt dizzy after for the first time ever but I definitely felt like I coulda trained them again thurs. Mathis program only has them once a week. Thinking about subbing legs again on thurs instead of chest shoulder pump day Thoughts

Do both. Hit squats at the end. Do like 5x5 or something. I wouldn't go for a full blown leg day twice a week. Train them like you would for strength gains though.

Well the light may be flattering but you are really not that far off and lots of muscle. Should lean up into a majorly impressive physique! Going to the gym for a light full body here shortly. Just going to keep the pace up and get blood in. Thumb is still killing me but I have Versa Grips so I can do a false grip on everything. Tomorrow will be a full on back workout. I am trying to figure out if I am going to rock MD still or change it up to something else like the MI40 or maybe even 4X training.

Exactly what kleen said! Gonna be shredded buddy you have a great foundation to start with. Little mans 3rd birthday party today so I'll be enjoying the day with him and family and friends. May try to sneak out and hit the the gyn later on tonight.

Be proud of that foundation you built bromie. For real, you are not far at all. Impressive my friend time to kill this ****. That sucks buddy. I hope you heal fast. With your work ethic I ain't worried at all. Happy bday to the little one my friend. Enjoy your day

Thanks brohemouths. Danb enjoy the lil ones bday. Smash some cake and ice cream for me.

Kleen you must be about to win the lotto man.

 

[superbeast668]

got my protein in butt pounded a foot long steak

Say whaaat?

 

[bean5er]

Do both. Hit squats at the end. Do like 5x5 or something. I wouldn't go for a full blown leg day twice a week. Train them like you would for strength gains though. Thanks brohemouths. Danb enjoy the lil ones bday. Smash some cake and ice cream for me. Kleen you must be about to win the lotto man.

Yeah I guess a full blown leg day isn't necessary. Thanks SB!

Say whaaat?

Exactly.

 

[MrKleen73]

Exactly what kleen said! Gonna be shredded buddy you have a great foundation to start with.

Little mans 3rd birthday party today so I'll be enjoying the day with him and family and friends. May try to sneak out and hit the the gyn later on tonight.

Happy Birthday to Lil Man!!!

Be proud of that foundation you built bromie. For real, you are not far at all. Impressive my friend time to kill this ****.




That sucks buddy. I hope you heal fast. With your work ethic I ain't worried at all.



Happy bday to the little one my friend. Enjoy your day

It is just pulled or jammed or something. It hurt a little today but not too bad. I worked around it. Workout was a killer!

So doing MD arms yesterday was a big mistake before moving for 7 hours. It was worse because my lazy ass brother in law saved all the heavy shyt for me and I had to skip my meals to keep then moving along.

I did the best I could and got my protein in but pounded a foot long steak and veggies Sammy after moving.

Very minimal damage if any at all. Still look as tight as I did yesterday morning.

Today I'm dropping carbs down to 100 fats will be over 100 and the rest protein. Gonna run this for 14 days tops maybe less depending on how I'm responding and go into a carb cycle with two high days 5 low and one free meal to start.

This has worked very well for me in the past so we shall see. I also ran out of intra carbs (karbolyn) so I'm using powerade until I get some more goods. Also will be going back to a no filler protein isolate (true nutrition) shortly. The stuff I'm using is giving me the ****s.

Good day fellas

Legs tomorrow

Yeah I know how that goes as far as moving someone and the food choices or even ability to get it in is compromised.

Do both. Hit squats at the end. Do like 5x5 or something. I wouldn't go for a full blown leg day twice a week. Train them like you would for strength gains though.



Thanks brohemouths. Danb enjoy the lil ones bday. Smash some cake and ice cream for me.

Kleen you must be about to win the lotto man.

Yep, gotta be and I like your idea for the legs for him.

Yeah I guess a full blown leg day isn't necessary. Thanks SB!



Exactly.

No just hit it with enough to stimulate growth and be done. It is all extra volume so it will work.

 

[MrKleen73]

Todays lift was a metabolic training all out intensity parade of fook me!

I did 1 super set and 2 triple sets, however there was absolutely no rest between them. From one machine to the other and back again. Even changing from the tri sets was immediate. The wife and I just started on different machines and traded off as fast as possible.

Superset 1 Rest = 0-10 seconds
Life Fitness Chest Press - this is the one the feels heavy as hell! 120x20, 130x20, 120x20, 120x20 had a tiny pause or two in the last set
Cybex Lat Pull Wide Grip - 130x20 x 4 sets

Tri-Set 1 Rest = 0-10 seconds
Life Fitness Shoulder Press Neutral Grip - 70x20 x 3 sets, 50x20- no lock out for constant tension
Cybex Triceps Extension - 50x20, 70x20 x 3 sets - no lockout for constant tension
Cybex Supinating Preacher Curl - 50x20 x 4 sets - flex at peak contraction

My upper body was toast! The lack of any rest and just keeping on was making these light weights feel like a ton of lead.

Tri-set 2 Rest= 0-10 seconds
Cybex Leg Extensions - 90x20, 90x20, 80x20, 70x20 - did these a little slower and the burn ended up setting my legs on fire.
Cybex Seated Leg Curls - 70x20 x 4 sets - this was the perfect weight and I was very challenging by the last two sets.
Cybex Leg Press Machine - 250x20, 270x20, 240x20, 230x20 - Set at deepest setting, had to finagle myself into the machine. Again no lock out and done about 1.5-0-1.5 tempo by the last few sets I was having a hell of a time.

I did the Frankenstein walk to hover over the trash can for a minute until I knew I could hold down my cookies. My legs actually ached after this, I had to find a place on the floor to sit and just let them be straight and relaxed for a few minutes... That was a hell of a lot of reps. You figure 32 sets of 20 so 640 reps and I don't even want to think about the overall volume and it was done in basically 30 minutes!

 

[bean5er]

Todays lift was a metabolic training all out intensity parade of fook me! I did 1 super set and 2 triple sets, however there was absolutely no rest between them. From one machine to the other and back again. Even changing from the tri sets was immediate. The wife and I just started on different machines and traded off as fast as possible. Superset 1 Rest = 0-10 seconds Life Fitness Chest Press - this is the one the feels heavy as hell! 120x20, 130x20, 120x20, 120x20 had a tiny pause or two in the last set Cybex Lat Pull Wide Grip - 130x20 x 4 sets Tri-Set 1 Rest = 0-10 seconds Life Fitness Shoulder Press Neutral Grip - 70x20 x 3 sets, 50x20- no lock out for constant tension Cybex Triceps Extension - 50x20, 70x20 x 3 sets - no lockout for constant tension Cybex Supinating Preacher Curl - 50x20 x 4 sets - flex at peak contraction My upper body was toast! The lack of any rest and just keeping on was making these light weights feel like a ton of lead. Tri-set 2 Rest= 0-10 seconds Cybex Leg Extensions - 90x20, 90x20, 80x20, 70x20 - did these a little slower and the burn ended up setting my legs on fire. Cybex Seated Leg Curls - 70x20 x 4 sets - this was the perfect weight and I was very challenging by the last two sets. Cybex Leg Press Machine - 250x20, 270x20, 240x20, 230x20 - Set at deepest setting, had to finagle myself into the machine. Again no lock out and done about 1.5-0-1.5 tempo by the last few sets I was having a hell of a time. I did the Frankenstein walk to hover over the trash can for a minute until I knew I could hold down my cookies. My legs actually ached after this, I had to find a place on the floor to sit and just let them be straight and relaxed for a few minutes... That was a hell of a lot of reps. You figure 32 sets of 20 so 640 reps and I don't even want to think about the overall volume and it was done in basically 30 minutes!

Awesome session here my friend. Made my stomach turn reading

 

[bean5er]

Ended yesterday at 290/95/118 for macros.

Very solid day felt great actually for it being the first time I've had less than 150g of carbs.

Woke up an even 211 lbs this am.

Legs were on tap today and boy it was fun.

Warmup 7 mins tread

Hammy seated curls
2x20 warmup
1x15
1x12
1x8
1x10 drop 10 drop 10 add one plate 25 partials out of the bottom

SLDL
2x10 warmup
2x10
Flex glutes

Leg Press (3 sec negative)
1x10/10/10 warm ups
3x10 last set I locked out adjusted feet and did 25 tear drop busters

1 min quad stretch

Hack Squat machine
1x10 warmup
1x10 work set pause in hole explode up
1x10 " "
1x10 plus heaviest band resistance no pause constant tension dropped a plate busted out 8 more reps then did 5 static holds with bands

Completely spent 1min quad stretch 2x

Standing calves
6x10+10 partials
Stretching after ea set.

Only 100 g carbs is going to suck after this session

 

[tyga tyga]

Dang! Leave for a few days and it gets hella busy. And palmz is even in on it now!

 

[MrKleen73]

Nice work Bean! I am a little sore today from yesterday. Gong to do a tabata session tonight with a lil LISS following. Back will be on tap for tomorrow and then Chest and Shoulders.

Yesterdays macros - Protein and fats should have been a tad higher. Going to start out at 2600 for the day and see what I need to do from there.
Totals 2,454 cals, Carbs 170, Fats 62, Protein 282, Fiber 24

 

[Danb2285]

Shoulder/back day today. Felt pretty sluggish in the gym today. Must a been the birthday cake and ice cream coming into play lol. All back on track today though.

Partial lat raises-30 sec rest
25-25
30-20
20-25
25-23

Rear delt cable flys- 30 sec rest
10-30
5-35
5-33
5-25

Wide grip OH press- 30 sec rest
55-16
55-13
65-8

WG OH pull up
BW 3 sets

Meadow rows- 25 lb plates to increase ROM weight not including bar-30 second rest
50-12/10/9

Stretchers-30 sec rest
100-10
100-9
120-7

Cardio-10 mins HIIT sprints

Macros for today are 2175 cals 320p/100c/58f

 

[RegisterJr]

Nice work Dan!

 

[MrKleen73]

Way to get back in it Dan!

 

[bean5er]

Nice work Dan you da man

 

[superbeast668]

Todays lift was a metabolic training all out intensity parade of fook me! I did 1 super set and 2 triple sets, however there was absolutely no rest between them. From one machine to the other and back again. Even changing from the tri sets was immediate. The wife and I just started on different machines and traded off as fast as possible. Superset 1 Rest = 0-10 seconds Life Fitness Chest Press - this is the one the feels heavy as hell! 120x20, 130x20, 120x20, 120x20 had a tiny pause or two in the last set Cybex Lat Pull Wide Grip - 130x20 x 4 sets Tri-Set 1 Rest = 0-10 seconds Life Fitness Shoulder Press Neutral Grip - 70x20 x 3 sets, 50x20- no lock out for constant tension Cybex Triceps Extension - 50x20, 70x20 x 3 sets - no lockout for constant tension Cybex Supinating Preacher Curl - 50x20 x 4 sets - flex at peak contraction My upper body was toast! The lack of any rest and just keeping on was making these light weights feel like a ton of lead. Tri-set 2 Rest= 0-10 seconds Cybex Leg Extensions - 90x20, 90x20, 80x20, 70x20 - did these a little slower and the burn ended up setting my legs on fire. Cybex Seated Leg Curls - 70x20 x 4 sets - this was the perfect weight and I was very challenging by the last two sets. Cybex Leg Press Machine - 250x20, 270x20, 240x20, 230x20 - Set at deepest setting, had to finagle myself into the machine. Again no lock out and done about 1.5-0-1.5 tempo by the last few sets I was having a hell of a time. I did the Frankenstein walk to hover over the trash can for a minute until I knew I could hold down my cookies. My legs actually ached after this, I had to find a place on the floor to sit and just let them be straight and relaxed for a few minutes... That was a hell of a lot of reps. You figure 32 sets of 20 so 640 reps and I don't even want to think about the overall volume and it was done in basically 30 minutes!

Ended yesterday at 290/95/118 for macros. Very solid day felt great actually for it being the first time I've had less than 150g of carbs. Woke up an even 211 lbs this am. Legs were on tap today and boy it was fun. Warmup 7 mins tread Hammy seated curls 2x20 warmup 1x15 1x12 1x8 1x10 drop 10 drop 10 add one plate 25 partials out of the bottom SLDL 2x10 warmup 2x10 Flex glutes Leg Press (3 sec negative) 1x10/10/10 warm ups 3x10 last set I locked out adjusted feet and did 25 tear drop busters 1 min quad stretch Hack Squat machine 1x10 warmup 1x10 work set pause in hole explode up 1x10 " " 1x10 plus heaviest band resistance no pause constant tension dropped a plate busted out 8 more reps then did 5 static holds with bands Completely spent 1min quad stretch 2x Standing calves 6x10+10 partials Stretching after ea set. Only 100 g carbs is going to suck after this session

Shoulder/back day today. Felt pretty sluggish in the gym today. Must a been the birthday cake and ice cream coming into play lol. All back on track today though. Partial lat raises-30 sec rest 25-25 30-20 20-25 25-23 Rear delt cable flys- 30 sec rest 10-30 5-35 5-33 5-25 Wide grip OH press- 30 sec rest 55-16 55-13 65-8 WG OH pull up BW 3 sets Meadow rows- 25 lb plates to increase ROM weight not including bar-30 second rest 50-12/10/9 Stretchers-30 sec rest 100-10 100-9 120-7 Cardio-10 mins HIIT sprints Macros for today are 2175 cals 320p/100c/58f

3 solid looking lifts right there. Got my work cut out for me tonight.

 

[wasme]

Strong workouts all the way around here!!!!

 

[iparatroop]

20131206 http://youtu.be/Gwku_nO55oA
Cube W1D3 (explosive squats)

Competition Stance
185x3x8

Front squat 155x3x5

Pause squat 185x8x3 (3 second pause)

GHR 3x15

Cut session short due to time.

20131209
Cube W2D1 (explosive deads)

Competition stance 245x3x8

Block pulls (~4") 265x2x5

Deficit Pulls 225x3x8 http://youtu.be/RjEqmyxEn2I

Shrugs 225x3x10

I may have to up my numbers...

 

[bean5er]

20131206 http://youtu.be/Gwku_nO55oA Cube W1D3 (explosive squats) Competition Stance 185x3x8 Front squat 155x3x5 Pause squat 185x8x3 (3 second pause) GHR 3x15 Cut session short due to time. 20131209 Cube W2D1 (explosive deads) Competition stance 245x3x8 Block pulls (~4") 265x2x5 Deficit Pulls 225x3x8 http://youtu.be/RjEqmyxEn2I Shrugs 225x3x10 I may have to up my numbers...

Solid work my brother!

 

[superbeast668]

20131206 http://youtu.be/Gwku_nO55oA Cube W1D3 (explosive squats) Competition Stance 185x3x8 Front squat 155x3x5 Pause squat 185x8x3 (3 second pause) GHR 3x15 Cut session short due to time. 20131209 Cube W2D1 (explosive deads) Competition stance 245x3x8 Block pulls (~4") 265x2x5 Deficit Pulls 225x3x8 http://youtu.be/RjEqmyxEn2I Shrugs 225x3x10 I may have to up my numbers...

That's what I'm talking about! <3 leg day !

 

[iparatroop]

Solid work my brother!

Thank you sir.

That's what I'm talking about! <3 leg day !

I never understood why some people skip it. Foundation of strength.

 

[superbeast668]

Speaking of leg day...

Lying leg curls 15,12,9,6 rep pyramid

Leg press 3 sec negative 3 sets 10 reps. First work set 5/side next 5.5/side next 6/side which is a pr with the slow negatives.. Not bad I guess.

Squats 3x15@185- well below parallel. Ass to ankles.

Tear drop leg extensions 3x8 with a 1 second contraction hold.. Heaviest set was the full stack.

SLDL 3x10

16 sets total not counting warm ups. I almost made like the meadows vid I posted last week...

Macros=solid.

2444 cals I'll find another 66 to choke down before the nights over. 74 g fat 191c 258 pro. Thinking I'll munch some beef jerky for the extra cals and protein to put me dead on my macros. If anyone has a venison jerky recipe let me know *ahem danb*

 

[iparatroop]

1 egg= roughly 60 cals.

 

[superbeast668]

1 egg= roughly 60 cals.

1 white is 25. I'm slightly over on fats already. Basically all I need is protein. :-D. I will remember that though. I didn't know what a whole egg was just the white.

 

[iparatroop]

1 white is 25. I'm slightly over on fats already. Basically all I need is protein. :-D. I will remember that though. I didn't know what a whole egg was just the white.

Depends on the egg. The ones I eat are 3.5g fat for 31 cals and 7g protein for 28 cals. That's 59 total.

 

[bean5er]

I had 5 whole eggs today just saying . Yum!

 

[iparatroop]

I had 5 whole eggs today just saying . Yum!

Yessir, I eat four almost every night, with pepper jack, jalapeños, tapatio or cholula, and tons of love.

 

[Danb2285]

I haven't had a whole egg for months...this needs to change soon

 

[superbeast668]

Yessir, I eat four almost every night, with pepper jack, jalapeños, tapatio or cholula, and tons of love.

I haven't had tapatio in a minute. Since active duty... Damn I need to go get some

I haven't had a whole egg for months...this needs to change soon

I always have 2 wholes with my whites over easy. I hate plain whites. Try to get as much yoke all over my whites.

 

[bean5er]

Yessir, I eat four almost every night, with pepper jack, jalapeños, tapatio or cholula, and tons of love.

You had me at every night !!! My man right here ^^^

I haven't had a whole egg for months...this needs to change soon

Dude I suggest start reading up on meadow's site. Best 10 bucks I've spent. Very beneficial they are

I haven't had tapatio in a minute. Since active duty... Damn I need to go get some I always have 2 wholes with my whites over easy. I hate plain whites. Try to get as much yoke all over my whites.

Exactly

 

[Danb2285]

You had me at every night !!! My man right here ^^^

Dude I suggest start reading up on meadow's site. Best 10 bucks I've spent. Very beneficial they are

Exactly

Oh Its not that I think any things wrong with them I just generally dont eat just eggs much. I usually just add egg whites to stuff anymore lol

 

[bean5er]

Oh Its not that I think any things wrong with them I just generally dont eat just eggs much. I usually just add egg whites to stuff anymore lol

Whatever ;-)

 

[bean5er]

Speaking of leg day... Lying leg curls 15,12,9,6 rep pyramid Leg press 3 sec negative 3 sets 10 reps. First work set 5/side next 5.5/side next 6/side which is a pr with the slow negatives.. Not bad I guess. Squats 3x15@185- well below parallel. Ass to ankles. Tear drop leg extensions 3x8 with a 1 second contraction hold.. Heaviest set was the full stack. SLDL 3x10 16 sets total not counting warm ups. I almost made like the meadows vid I posted last week... Macros=solid. 2444 cals I'll find another 66 to choke down before the nights over. 74 g fat 191c 258 pro. Thinking I'll munch some beef jerky for the extra cals and protein to put me dead on my macros. If anyone has a venison jerky recipe let me know *ahem danb*

Nice session buddy

I would kill for some venison in my freezer. I'm going to start hunting I think next year. None of my buddies ever share over here.