Road to SHRED Log

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  1. Today we did legs. I was sweaty and nasty after my cardio last night and I woke up at 200 even. I went to the gym and did 10 min cardio PREWO and 20 min PW.

    We did legs. I am not too good at keeping track, but we did the following:

    Squats: 6 sets and I only went up to 225 for 12 reps
    Leg extensions: 6 sets
    Leg Press: 5 sets up to 6 plates per side
    Front Squats: 4 sets

    SL DEAD: 5 sets up to 100lb DBs
    Leg Curls: 6 sets


    We tore it up!


  2. :squat:

    Great pics!! ose: I really hope I will be able to make the BB weekend in October
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  3. I did cardio at night before bed for 30 minutes--time to get serious! I weighed in at 200 even today and in a couple of hours, it is Shoulder/Chest/Tricep/Ab day! I love this day!

    Here is my diet from yesterday. It stayed the same as the day before macronutrient-wise and I might throw in a carb meal tonight.


    M1:
    Chicken--50g P
    Apple--25g C

    M2:
    Chicken--50g P
    Grapefruit--15g C

    M3:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M4:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Salmon--40g P
    Broccoli--10g C
    Almonds--5g F

    M6:
    Chicken and Tilapia--50g P
    Almonds--5g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during PM cardio.

    TOTALS:
    Protein: 290g
    Carbs: 70g
    Fat: 25g
    Calories: 1,665

  4. Lookin really good Marc, great diet, can't wait to see this finish.

    Just so the rest of you guys know I using Dialene as my featured fat-burner in my upcoming MEGA-Comp log. You guys will have to check it out.

    Link:
    [bLacKjAcK] dOin it Right - ReComp Style! "The Mega-COMP!!!"

  5. Today we trained shoulders/chest/tris and abs. I was in the zone! Here is what we did and we did a lot of sets. I will post the highlights.

    Standing DB shoulder press: Up to 80lbs for 8 reps
    Lateral Raises: 5 sets

    DB Bench Press: Up to 150lb DBs for 3 reps!!!
    Incline Chest Press
    Flys: Up to 90lb DBs with PERFECT form!

    Tricep Pressdown with rope
    one arm tricep extension

    Machine Crunches

    15 min cardio PreWO
    20 min cardio PWO


    Going to do 30 min cardio tonight. FYI, the video shot has been moved to August 27th. I will be PEELED!
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  6. I weighed in at 200 even this morning. The video shoot has been moved to August 27, so I have over 14 weeks to get prepped! Thus, I am raising my calories a bit. I did cardio last night for 30 minutes before my carb meal.

    Here is the diet from yesterday.



    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C

    M2:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M3:
    Steak--40g P
    Salad Veggies--20g C
    Fat from steak--15g F

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Tilapia/Chicken--50g P
    Green Beans--10g C
    Almonds--5g F

    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Raisins: 15g C
    Almonds: 15g F
    Yam: 45g C
    Peanut Butter: 15g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during PM cardio.

    TOTALS:
    Protein: 240g
    Carbs: 165g
    Fat: 60g
    Calories: 2,160

  7. Quote Originally Posted by Scivation View Post
    Next week, we will be switching to a 2x per week bodypart split because we have been doing this for eight weeks and I like to change periodically. Here is the split:

    S: Shoulders, Chest, Tris (Chest after shoulders for prioritization) --Katie is off this day, not me
    M: Back, Bi
    T: Legs
    W: Shoulders, Chest, Tris (Chest after shoulders for prioritization)
    Th: Back Bi
    Fr: Legs
    Sat: OFF
    How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?

  8. Quote Originally Posted by LJ57 View Post
    How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?
    I am still doing super-high volume and a lot of sets.

    My wife and I are dialed-in nutritionally and recover well. In fact, Katie is gaining LBM and losing fat!

  9. Weight was at 200 this morning. Yesterday, we pounded back and biceps and I did 30 minutes of cardio before my last meal. Here is what I ate:

    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C
    Almonds--5g F

    M2:
    Chicken/Salmon--45g P
    Asparagus--10g C
    Almonds--5g F

    M3:
    Salmon--40g P
    Broccoli--20g C
    Fat from salmon--10g F
    Jerky--10g P

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Salmon/Chicken--40g P
    Asparagus--10g C
    Almonds/fat from salmon--10g F

    M6:
    Chicken--50g P
    Almonds--5g F


    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during PM cardio.

    TOTALS:
    Protein: 285g
    Carbs: 65g
    Fat: 45g
    Calories: 1,805

  10. Bodyfat: 7.61% (The reading was 4.6% and I added 3%).

    Weight: 201.4

    Diet yesterday

    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C
    Almonds--5g F

    M2:
    Chicken--50g P
    Green Beans--10g C
    Almonds--5g F

    M3:
    Chicken--50g P
    Broccoli--20g C
    Almonds--10g F

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Chicken--50g P
    Green Beans--10g C
    Almonds--5g F
    Jerky--10g P

    M6:
    Chicken--50g P
    Avacado--10g F


    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during PM cardio.

    TOTALS:
    Protein: 310g
    Carbs: 65g
    Fat: 35g
    Calories: 1,815

    We KILLED legs yesterday. What a session! Today is a day off and I am taking the girls to the zoo.

  11. Went to the zoo yesterday and mowed my lawn, so I walked for about five total hours. This will be known as my cardio day, LOL.

    M1:
    Chicken/eggs--50g P
    Green Beans--10g C
    Fat from Eggs--5gF

    M2:
    Tuna/Jerky--50g P
    Almonds--5g F

    M3:
    Steak--50g P
    Broccoli--10g C
    Fat from steak--15g F

    M4:
    Chicken--50g P
    Asparagus--10g C
    Almonds--5g F

    M5:
    Chicken--50g P
    Green Beans--10g C
    Avocado--10g F
    Jerky--10g P

    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Grapefruit: 15g C
    Peanut Butter: 15g F
    Yam: 60g C
    Peanut Butter: 15g F

    Workout Nutrition
    NONE

    TOTALS:
    Protein: 260g
    Carbs: 175g
    Fat: 70g
    Calories: 2,370

    Today I will lower veggies and raise FATS, mainly from avocado and see how my body responds. Time to go BLAST some shoulders/chest/triceps and I already did 30 minutes this morning on the treadmill. Pics coming later today I hope!

    SHRED TIME BABY!

  12. Lookin great man, enjoying following this. Diet is perfection - Great job!

  13. I did 30 min cardio upon waking and also trained chest/shoulder/tricep HARD.
    Here are some shots with some bad lighting.




    And some AWESOME pics from the zoo:



  14. Yesterday's Diet:

    M1:
    Chicken/salmon--40g P
    Asparagus--5g C
    Almonds/Salmon--10g F

    M2:
    Chicken--40g P
    Green Beans--5g C
    Almond Butter--10g F

    M3:
    Chicken--40g P
    Green Beans--5g C
    Avocado--10g F

    M4:
    Steak--50g P
    Broccoli--10g C
    Steak--15g F

    M5:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F

    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--10g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during AM cardio.

    TOTALS:
    Protein: 240g
    Carbs: 30g
    Fat: 65g
    Calories: 1,665

  15. 22 Weeks Out

    This is taken relaxed in the morning after cardio and breakfast, prior to training.

    This is not a pose, just a chillin shot in my banana hammock.


  16. And what I ate yesterday:

    M1:
    Chicken--40g P
    Asparagus--5g C
    Almonds Butter--10g F

    M2:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F

    M3:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M4:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M5:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--15g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during AM cardio.

    TOTALS:
    Protein: 235g
    Carbs: 30g
    Fat: 65g
    Calories: 1,625

  17. Here is one from tonight pre-carb meal. It is amazing what morning versus night looks like physique-wise!


  18. :bb: HMMM.. Maybe i should post some pics! I mean since i am doing the show and all!

  19. Quote Originally Posted by buffhunk29 View Post
    :bb: HMMM.. Maybe i should post some pics! I mean since i am doing the show and all!
    Make it happen!

  20. Yesterday's Diet

    M1:
    Chicken--40g P
    Green Beans--5g C
    Almonds--10gF

    M2:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F

    M3:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F


    M4:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F


    M5:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F

    M6:
    Chicken: 40g P
    Green Beans: 5g C
    Almond Butter: 10gF


    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Grapefruit: 15g C
    Almond Butter: 15g F
    Yam: 45g C
    Almond Butter: 15g F

    Workout Nutrition
    Normal

    TOTALS:
    Protein: 220g
    Carbs: 150g
    Fat: 90
    Calories: 2,290

  21. I have 22 weeks to go and need to scale back a bit. Derek helped me with my new split that will look something like this:


    Monday- Upper Body

    Tuesday-Lower Body

    Thursday- Chest/Delts/Traps

    Friday- Back/Biceps/Triceps

    Saturday- Legs


    I will continue to hit 45 minutes of LI cardio everyday upon waking. This will give me a chance to recover a bit and kick it into HIGHER gear at around the 12 week mark.

    I will start logging my training tomorrow!

    As for diet, pretty much the same today and yesterday as the day before, so not much interesting there. Although I did cut a banana for Kambria and licked some banana remnants off of my hand--it was AWESOME!

    I will only post diet if something changes. But, it is constant and boring. I have been enjoying avocado as my fat source more and have been slathering almond butter over my chicken breast. I am also down to 198 pounds!

    My next pics should be improved from the last ones.

  22. Quote Originally Posted by Scivation View Post
    And what I ate yesterday:

    M1:
    Chicken--40g P
    Asparagus--5g C
    Almonds Butter--10g F

    M2:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F

    M3:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M4:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M5:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--15g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during AM cardio.

    TOTALS:
    Protein: 235g
    Carbs: 30g
    Fat: 65g
    Calories: 1,625

    WOW 1600 cals and just 30g of carbs! I think I had that much for breakfast lol

    I gotta hand it to you for the discipline, VERY impressive congrats. More power to you. Your progress is really good!


    CROWLER
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
    HGH/sleep enhancer: HGHpro
    Test Booster: TestoPRO and STOKED!
    Preworkout: MANIAC Fruit Punch and Pink Lemonade

  23. Quote Originally Posted by CROWLER View Post
    WOW 1600 cals and just 30g of carbs! I think I had that much for breakfast lol

    I gotta hand it to you for the discipline, VERY impressive congrats. More power to you. Your progress is really good!


    CROWLER
    Thank you.

  24. Today's weight was 198. I am getting some nasty veins on my legs--NICE!

    Training--Back and Arms

    Deadlift
    135x10
    135x6 -- 2 sets
    225x6
    315x6--5 sets

    Rows
    135x6
    185x6--4 sets

    Lat Pulldown
    120x6
    140x6--4 sets

    Rope Back Pulldowns
    4 sets

    Skullkrusher
    4 work sets

    BB Curls
    95x6--4 sets

    Pressdown
    6 sets

    DB 1 arm Preacher Curl
    40x6--3 sets


    Cardio: 45 minutes LI cardio on treadmill upon waking with Xtend.

  25. impressive
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