Bluntphunk
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Alright, I was gonna cut down further, however I wanted to try to do more of a recomp.
Little about me, I'm 38(39 in July). 5 ft. 9in tall weigh 203 about 29% bf ( yup, I'm a fat ass!) but some of us were blessed ( sarcasm there) with genetics that say " hey there guy. You gonna be fat your whole life" , but I'm working on it by hitting low impact cardio 3 days a week, lifting 5 days and dropping my carbs on non lift days. Been lifting for a while ( had a nice shoulder injury that taught me to warm up properly) and got back to it about two years ago after heavy drinking and really crappy nutrition. Since I have done a lot of reading, and learned a lot. I the bulk of the routines I have done over the past two years have been high volume and bulking, but surprise, surprise, when I have attempted to cut the fat I lost quite a bit of muscle.
As for my workout, I decided to check my ego and really work on form and intensity. After warming up, on a tread mill for 5-10 minutes every time I'm at the gym, I also do some light weight high reps for one set and one or two more sets increasing in weight then on to. Y working weight.
So to get to the meat of the issue, I started the stack last night, and I'm taking it as per the directions on the bottle, eating whole foods every 2-3 hours and using a few other sups ( creatine, gluntamin, Bcaa, ala, a multivitamin, and zma)
Felt good upon waking but through out the day I began to fatigue due to an emence amount of pollen in the are ( live in the northern California valley so it's a vortex of allergies, gotta love it) my pre-workout meal was one scoop protein(carnivor), 1/2 cup uncooked oatmeal an hour before hitting the gym, followed by 2 scoops Jack3d, bcaa's, glutamin, creatine and zma.
Hit the gym feeling good had been concentrating on my routine throughout the day and visualizing the movements and connecting with the muscled involved today. So here it is.
Legs June 4(all odd sets I stretch between for 30 seconds, all odd sets, muscles are flexed for 30 seconds except for the sets of 7, only 40 seconds in between where I sip aprox 2 oz water, and listen to copious amounts of metal!)
Quads
Leg extensions 3-4 x 8-15
62.5:15/75:15/75:12
Squats 4 x 8-12-ass to calfs!
Bar+24k:8//10//12//10
Hack squat or leg press 3 x 8-15
180:15/270:15/340:15
Leg extension or leg press 7 x 8-15
Leg extension 50: 15/ 67.5:15/ 67.5:15/ 67.5:15/ 67.5:12/ 67.5:12/67.2:11
Hamstrings
Lying leg curls 3-4 x 10-15
90:15/90:15/90:14
Stiff-leg deadlift 3-4 x 10-12
Bar+54k:10/12/12
Single leg curl 3-4 x 10-15 each leg
30:/15/35:15/35:15
Seated leg curls 7 x 10-15
5515/65:15 /65:15/ 65:15/ 65:15/ 65:12/ 65:12
Calves
Standing calf raise 4 x 10-12
75:15/75:12/75:12/75:11
Seated calf raise 4 x 15-20
75:15/75:15/75:15/75:15
Leg press or calf sled raise 7 x 10-12
120:12/ 140:12/ 140:12/ 160;12/160:12/ 160:10/ 160:12
I also have a post work out shake of 1 scoop protein, bcaa's, creatine, and glutamine plus an orange.
At night I have a casien shake and a bit more glutamine then bout a half hour hit the intimidate and the reversitol bout a half hour before the shake.
So sorry about the novel here but thanks for reading and if anyone has suggestions I would be happy to consider them!
Little about me, I'm 38(39 in July). 5 ft. 9in tall weigh 203 about 29% bf ( yup, I'm a fat ass!) but some of us were blessed ( sarcasm there) with genetics that say " hey there guy. You gonna be fat your whole life" , but I'm working on it by hitting low impact cardio 3 days a week, lifting 5 days and dropping my carbs on non lift days. Been lifting for a while ( had a nice shoulder injury that taught me to warm up properly) and got back to it about two years ago after heavy drinking and really crappy nutrition. Since I have done a lot of reading, and learned a lot. I the bulk of the routines I have done over the past two years have been high volume and bulking, but surprise, surprise, when I have attempted to cut the fat I lost quite a bit of muscle.
As for my workout, I decided to check my ego and really work on form and intensity. After warming up, on a tread mill for 5-10 minutes every time I'm at the gym, I also do some light weight high reps for one set and one or two more sets increasing in weight then on to. Y working weight.
So to get to the meat of the issue, I started the stack last night, and I'm taking it as per the directions on the bottle, eating whole foods every 2-3 hours and using a few other sups ( creatine, gluntamin, Bcaa, ala, a multivitamin, and zma)
Felt good upon waking but through out the day I began to fatigue due to an emence amount of pollen in the are ( live in the northern California valley so it's a vortex of allergies, gotta love it) my pre-workout meal was one scoop protein(carnivor), 1/2 cup uncooked oatmeal an hour before hitting the gym, followed by 2 scoops Jack3d, bcaa's, glutamin, creatine and zma.
Hit the gym feeling good had been concentrating on my routine throughout the day and visualizing the movements and connecting with the muscled involved today. So here it is.
Legs June 4(all odd sets I stretch between for 30 seconds, all odd sets, muscles are flexed for 30 seconds except for the sets of 7, only 40 seconds in between where I sip aprox 2 oz water, and listen to copious amounts of metal!)
Quads
Leg extensions 3-4 x 8-15
62.5:15/75:15/75:12
Squats 4 x 8-12-ass to calfs!
Bar+24k:8//10//12//10
Hack squat or leg press 3 x 8-15
180:15/270:15/340:15
Leg extension or leg press 7 x 8-15
Leg extension 50: 15/ 67.5:15/ 67.5:15/ 67.5:15/ 67.5:12/ 67.5:12/67.2:11
Hamstrings
Lying leg curls 3-4 x 10-15
90:15/90:15/90:14
Stiff-leg deadlift 3-4 x 10-12
Bar+54k:10/12/12
Single leg curl 3-4 x 10-15 each leg
30:/15/35:15/35:15
Seated leg curls 7 x 10-15
5515/65:15 /65:15/ 65:15/ 65:15/ 65:12/ 65:12
Calves
Standing calf raise 4 x 10-12
75:15/75:12/75:12/75:11
Seated calf raise 4 x 15-20
75:15/75:15/75:15/75:15
Leg press or calf sled raise 7 x 10-12
120:12/ 140:12/ 140:12/ 160;12/160:12/ 160:10/ 160:12
I also have a post work out shake of 1 scoop protein, bcaa's, creatine, and glutamine plus an orange.
At night I have a casien shake and a bit more glutamine then bout a half hour hit the intimidate and the reversitol bout a half hour before the shake.
So sorry about the novel here but thanks for reading and if anyone has suggestions I would be happy to consider them!