The Journey Continues.......

[SilentSavage0523]

https://www.instagram.com/p/BfV-BOHnOMA/

 

[booneman77]

https://www.instagram.com/p/BfV-BOHnOMA/

How did you make them so glossy? Butter/margarine or something?

And what flavor (strawb chz is the only c&p I’ve had and was awesome)

 

[SilentSavage0523]

How did you make them so glossy? Butter/margarine or something?

And what flavor (strawb chz is the only c&p I’ve had and was awesome)

Didn't add anything. Just powder and eggs. And yea it was the strawberry cheesecake.
Gonna do some rule 1 pumpkin next.

 

[MrKleen73]

Didn't add anything. Just powder and eggs. And yea it was the strawberry cheesecake.
Gonna do some rule 1 pumpkin next.

Oh you used eggs that explains the sheen... I need to make myself some stuff like this too... just something to have around for snacking.

 

[SilentSavage0523]

Oh you used eggs that explains the sheen... I need to make myself some stuff like this too... just something to have around for snacking.

Yea. I did them for snacks when craving something sweet and also some breakfast to mix it up.

 

[SilentSavage0523]

Squat
255x3x5

Front squat
205x3x5

Single leg curls
79x3x6

32 min bike.

 

[SilentSavage0523]

Bench
175x3x5

Pause bench
175 for 5 singles

Db row/ rear delt hybrid
50x4x8
Ss with
Incline bench
60x4x8

Pull ups
3xamrap
Ss with
Pullovers
3x12

Cardio
3000m row
25 min liss cardio on treadmill

What the db row / rear delt is
https://www.instagram.com/p/BfW-t5hhnRM/

 

[SilentSavage0523]

https://www.instagram.com/p/Bfi-pSXnx7v/

 

[SilentSavage0523]

2 snatch high pulls plus 1 snatch
95 for 2 sets
115 for 2 sets

Snatch
125x4x2

Snatch high pulls
154x2x5

Power cleans
176x4x2

Snatch grip deadlifts
264 for 3 sets of 2 reps plus 1 high pull

Cardio incoming later this afternoon

 

[SilentSavage0523]

3 mile run done. Knocked 1.5 min off my pace from last run. Not bad.

 

[SilentSavage0523]

Push press
140x3x3

Close grip bench
175x3x5

Giant set
Db ohp ext
80x4x6
Side Raises
20x4x10
Db curls
35x4x8

Giant set
Behind neck press
95x3x8
Rev curls
70x3x8
Dbshrugs
70x3x12

30 min liss cardio

 

[MrKleen73]

Killing it in here Brother!!!!

 

[SilentSavage0523]

Killing it in here Brother!!!!

Thanks

 

[SilentSavage0523]

Took some time off, but worked out good. Had good bit of other stuff going on and now will be moving into some volume work.

Squats with ssb
95x3x15, now where near heavy by any means, but great pump.

Front squats
135x3x5

Hyperextension
3x20

Superset for 3 sets
Belt squats
10reps @ 180 lb
Ss with
Squat holds
10 sec

Superset for 3 sets
Leg ext
15 reps@ 70lb
Ss with
Body weight squats
10 reps

 

[SilentSavage0523]

Superset
5 sets
Seated db press x8 reps
Narrow pushups x failure

Superset
5 sets
Bb ohp x 12 reps
Skull crushers x 15 reps

Superset
5 sets
Dips x failure
Db lat raises x 20 reps

1 arm db snatches
5x10 each arm

Damn volume training is humbling

 

[MrKleen73]

Nice work I bet you had a hell of a pump!

 

[SilentSavage0523]

Superset
5 sets
Deadlifts x 8
Pull ups x failure

Superset
3 sets
Sldl x 8 reps
Neutral grip pull ups x failure

Superset
5 sets
Sumo deads x 10 reps
Hyperextension x 20 reps

Kb rows
Ss with
Clean and jerk
5x5

Cardio incoming this afternoon

 

[MrKleen73]

WHEW my posterior chain is tired from that, and I just read it!

 

[SilentSavage0523]

WHEW my posterior chain is tired from that, and I just read it!

Yea. Just went with some lighter weight until everything gets use to the increased reps.

 

[MrKleen73]

Yea. Just went with some lighter weight until everything gets use to the increased reps.

Good idea, don't want things getting sloppy due to fatigue.

 

[SilentSavage0523]

Good idea, don't want things getting sloppy due to fatigue.

Nope. And especially not when it come to my lower back.

 

[SilentSavage0523]

Cardio done now.
Just a short 2 miles. Pushed the pace the first mile and then came back at a more moderate pace on the way back. Looking at a distance one tomorrow hopefully at the 5 mile mark.

 

[SilentSavage0523]

Back, hips, and hamstring were all lit up this morning, but **** it still got the planned 5 miles in this morning.

 

[SilentSavage0523]

Superset
5 sets
Bench x 10 reps
Standing skull crushers x 10

Superset
5 sets
Dip x 20
Incline db bench x 10

Superset
5 sets
Close grip bench x 10
Pushups x fail

3 rounds
100 foot farmers walk
20 sec jump rope


17 min liss cardio

 

[booneman77]

how is the weight loss coming along? any faster or better than when coached?

 

[MrKleen73]

how is the weight loss coming along? any faster or better than when coached?

Great question!

 

[SilentSavage0523]

how is the weight loss coming along? any faster or better than when coached?

217 as of yesterday, and I have had some days that were not as strict, as with when I was following coach's plan, I stuck to it to the T.
Also I did not train last week, and were working on transiting into a new job.

 

[MrKleen73]

217 as of yesterday, and I have had some days that were not as strict, as with when I was following coach's plan, I stuck to it to the T.
Also I did not train last week, and were working on transiting into a new job.

How much were you weighing when you quit hit routine and diets?

 

[SilentSavage0523]

How much were you weighing when you quit hit routine and diets?

That last week I would float between 222 to 225 or so.

 

[MrKleen73]

That last week I would float between 222 to 225 or so.

Nice, so definitely made some more progress! Good deal!

 

[SilentSavage0523]

Super set
5 sets
Db curls x 10 reps
Skull crushers x 12 reps
Last 2 sets of both excersizes started heavy with double drop set for reps

Superset
5 sets
Bb curls x 8 reps
Triceps pushdowns x 12 to 15 reps

Superset
5 sets
Machine triceps pushdowns x 12
Ez bar curls x 15 reps

Rower
30 sec on, 30 sec off
8 rounds

Rev cable flys
4x20

 

[SilentSavage0523]

16 min liss on the treadmill for warm up

3 snatch grip high pulls plus 2 snatches
2 sets @ 95
2 sets @ 115
1 set @ 135
Supersetyed with
Kb swings
5x5 @ 55lb

Power cleans
135 x 2 reps
155 x 2 reps
175 x 2 reps
185 x 2 sets of 2 reps
205 for a single

3 rounds
50 single unders
Db cleans x 5 reps

20 min liss

 

[SilentSavage0523]

Incline bench
2x12
4x8

Bench
4x6

Pulldowns
2x12

Pull ups
4x6

Rows
4x6

Bb ohp
1x12
4x8

Db upright rows
4x8

Leg raises
3x10

Decline crunches
5x10

 

[MrKleen73]

Steady pushing it! Keep it up!

 

[SilentSavage0523]

Leg press
2x12
4x8

Squats
4x8

Sldl
1x12
4x8

Calf raises
4x10

Bb curls
1x12
4x8

Cg bench
1x12
4x8

Rower
8 rounds
30 sec on
30 sec rest

 

[SilentSavage0523]

Finally able to get back at it after a busy week

Incline db press
2x12
4x8

Machine bench
4x12

Bb row
1x12
4x8

Hammer strength pulldowns
4x12

Db side raises
1x12
4x12

Db ohp
4x8

Rear delt flyes
3x12

20 min cardio

 

[SilentSavage0523]

Leg press
Ss with
Belt squats
4x8

Leg curls
Ss with
Leg ext
4x12

Calf raises
4x12

Db curls
Ss with
Skull crushers
4x12

20 min cardio

 

[SilentSavage0523]

Incline bench
2x12
4x6

Bench
4x6

Pull ups
4x6

Rows
4x6

Bb ohp
1x12
4x6

Db upright row
4x8

 

[SilentSavage0523]

Ssb squats
4x8
Sldl
4x8
Ss with
Seated calf raises
4x10
Machine Leg press
4x12
Ss with
Chained deadlifts
4x3, speed work

Bb curls
1x12
4x8
Cg bench
1x12
4x8
Last set of close grip bench and curls was double drop sets

 

[SilentSavage0523]

Incline bench
2x12
4x6
Bench
4x6
Hammer strength high rows
4x8
Db Rows
3x5
Bb ohp
1x12
4x6
Db upright rows
3x10

Versa climber
4 min
20 sec on
10 sec off
Holy **** balls. First time getting on one of those. 4 min was plenty.
Happy to be back in the gym after the past two weeks. Overall don't feel like I lost any strength, which is awesome.

 

[SilentSavage0523]

Squats
2x5
3x3
Db single leg sldl
5x5
Hack squats
5x5

Some broed out arm work

 

[SilentSavage0523]

Incline db press
2x12
4x8
Hammer strenght chest press
4x12
Barbell Rows
4x8, plus 5 pause shrugs
Hammer strenght low row
4x8
Rack deadlifts, below knee
4x3
Db side raises
4x12
Db ohp
3x12
Viking press
4x8

 

[SilentSavage0523]

Gaint set
3 sets
Leg press
Single leg x 8 reps each leg, into both legs for 8 reps, into calf raises x 15 reps
Ss with
Standing hamstring curls x 12 reps

Front squats
4 sets of 3

Power cleans
3x3
2 sets of singles

Arm work

 

[SilentSavage0523]

Long work week this week, so will be doing 2 full body training sessions. One like today will be lower rep and tomorrow will be higher reps

Ssb squats
4x3
Ss with
Single leg leg press
4x6

Incline bench press
4x3

Flat bench
5 sets of doubles

Close grip bench
3 sets of triple drop sets for a total of 15 reps each set

Standing hammer strength shoukder press
3x6

Db rows
3x5

Db curls
3 sets of rack runs for 15 total reps

 

[SilentSavage0523]

Giant set
4 sets
Leg ext x 15 reps
Leg curls x 15 reps
Hammer strenght deadlifts x 5 reps

Standing calf raises
Ss with
Triceps pushdowns
4x15

Giant set
3 sets
Plate Loaded chest press x 12 reps
Hammer strength high rows x 12 reps
Sorinex Viking press x 8 reps

Seated db ohp x 12 reps
Ss with
Db snatches x 5 reps each arm
3 sets

Curls
Ss with
Db shrugs
3x 12

Cable shoukder blast
Front, side and rear delts
4 sets of 15

 

[SilentSavage0523]

Lat raises
3x12, paused at top
Ss with
Barbell front raises
3x12
Log press
3x10
Chest supported rear delt raises
4x15, after last rep each set added 10 partial reps

Ab work

 

[MrKleen73]

How's everything going in here? Workouts look good, and last I saw you appear to be getting leaner. What is your weight at now?

 

[SilentSavage0523]

How's everything going in here? Workouts look good, and last I saw you appear to be getting leaner. What is your weight at now?

So far so good. Weight has been usually between 210 to 213. Biggest thing is finally getting into a good routine with the new job and such.

 

[MrKleen73]

Good deal, so you have dropped what 10-13lbs since leaving the coaching now? Pretty impressive stuff.

 

[SilentSavage0523]

Good deal, so you have dropped what 10-13lbs since leaving the coaching now? Pretty impressive stuff.

Yes.