Burning up the love handles with Combustion
- 03-16-2012, 11:29 AM
- 03-16-2012, 09:26 PM
03-16-2012, 09:26 PM
3/16/12 Day 4, wk1 (MC 11)
(Continue to focus on depth and staying upright on squats)
Smith Machine Squats below Parallel - 245x5, 280x5, 315x6
BBB Squat to low end of decline bench ([email protected]%+3=225)
10/10/10/9/9 (Last set was with no bench)
Lying Leg Curl @110 10/10/10
One Leg Leg Extensions @110 12/12, 10/10
DB SLDL @85's 2setsx10
Ab Super Set - Leg raise x15 to Cable Crunch at 120x25, set #2 was 15 raises +25 rep cable crunch at 180.
Broke fast at a bit after 12, shut it down a bit after 8. 2541 cals in, (170 carbs, 240 protein [plus 36g bcaa], 93 fats) with an estimated burn of 4309.
03-17-2012, 02:36 PM
Rolled out this morning for some fasted cardio and iron with some bcaa.
Day 1, wk 2 (MC11)
Standing OH BB Press (Full ROM) 140x3, 160x3, 180x3
Boring but Big OH Press @60%+5=125, 10/10/10/10/10 (Really struggled to lock that last rep out)
Low Pulley upright Row 100x10, 115x10/12
Bent Over Rear Delt Raise @ 20's 15/15
Alternating DB Front Raise (All pull, no swing, feet locked to floor)
Seated Concentration Curl @35 3x10
Wide Grip Straight Bar Curl @80 2x10
Low Pulley Straight Bar Curl Drop set -115x10, 85x10, 60x10.
Wrapped it up with 30 min variable resistance Cardio - 180 cals.
Got home and ate big, breaking fast at about 1:20
03-17-2012, 09:07 PM
Kept the diet pretty tight today: 2502 cals (167 carbs, 224 protein [+36g bcaa], 93 fats) with an estimated burn of 4292. About 100 of those carbs came from Grapefruit, ate about 5 of those damn things today. Love em. Plus they increase insulin sensitivity.
03-19-2012, 11:13 AM
03-19-2012, 08:51 PM
Was a glorious day so I skipped the gym (just a planned cardio only night) came home and took the wee man out for a bike ride, I hit 35 minutes total (he hung for the first 15). Kept it tight today with a feed window from 11:30-7:30: 1975 cals, (92 carbs, 213 protein, 85 fats).
03-19-2012, 09:08 PM
03-19-2012, 09:11 PM
03-19-2012, 09:40 PM
03-19-2012, 10:57 PM
Lol. Cant give props cause I am using the app... But that was funny.Originally Posted by Resolve
Chaos and Pain -Rep
Use Discount code: onlychevy620 for your 20% off
03-20-2012, 01:00 PM
03-20-2012, 08:46 PM
Ok guys, I seriously need some input here! Ever since I hit 400 for 2 dead lifting in January (1/25/12), my deads have freaking gone down HILL! I am beginning to suspect that I am overtraing. Tonight I could only pull 370 ONE Damn time, where as on 2/19/12 I hit 385 for 2. This is really pissing me off! My typical back day has the 3 sets of 5/3/1, then 5x10 at 60(+) Percent, then 3 sets of a pull down or assisted pull up, 2-3 sets of Snatch Grip deads and then 2 sets of a rowing movement. That is 15 sets focused on the rear chain every 6-7 days (does not include very light warm ups at 135/225 and does not factor in hammy work on squat day) Is that just too much, especially while on a cut?
Anyways, here goes tonights workout
Day2, week 2 (MC11)
Deads 285x3, 330x3, 370x ONE (see above)
Boring But Big deads ([email protected]%+10)=255 (Hit all 50 reps)
V Bar Pulldown@ 190x7/6, at 150x12 (focused on reps and form here)
Skipped the snatch grips because of the OT idea.
Underhand Low Pulley Row @220x10/8
Hanging Leg Raise 20/20/15
Broke fast at 12:00, shut it down at 8:30 as I did not get home till after 7:30.
2559 cals (214 carbs, 223 protein [plus 24g bcaa], 87 fats, approximate burn of 4200.
03-20-2012, 09:03 PM
03-20-2012, 09:06 PM
03-21-2012, 09:20 PM
Quiet burn day today: 2209 cals (71 carbs, 232 protein [+12g bcaa] 104 fats) with an estimated burn of 3700.
03-21-2012, 11:58 PM
Way late subbed
Owner of BPS
Strength - Power - Fat burning - Joint Support
Click Here To Like Us On Facebook!
Click Here To Check Out Our Line At Our Main Site!
03-22-2012, 09:01 PM
Awesome, welcome aboard!
Broke fast a little after 12 today, cut it off about 8:30
Day 3, wk 2 (MC11)
Bench - 200x3, 230x3, 255x4+1 assisted rep (better than last cycle)
BBB5x10 @60%+14 pounds = 185 (in cage)
10/9 decreased to 170x7/10/6
Incline DB Press @80'sx5/5, @70x10
BW Dip with just a bit of help from foot on rear of station
Reverse Grip [email protected] (Been a long time, hurt my shoulders so I switched to Close Grips (135x7/8)
Cross Body DB Ext @30's 10/10, 10/10
Uh Wide Grip Triceps PD @130x12, 150x10
Finished up with 20 minutes of cardio (+5 minute warm up) for a burn of 130.
Dietary for today: 2625 cals (237 carbs, 208 protein (plus 24g bcaa)95 fats) estimated deficit of 1471.
03-23-2012, 11:35 AM
03-23-2012, 01:16 PM
Rolled out with some BCAA and hit some AM cardio going to get a burn on: 25 minutes, random hills, 151 cals.
03-23-2012, 09:33 PM
Broke fast at 12:30, fed till 8:30
Day 4, wk2, (MC 11)
(note: Still working on depth and form on squats)
Smith Machine Squats (all reps below parallel) 260x3, 2295x3, 335x4
BBB (5x10 @60%+8lbs=230) Squat to bench (low end of decline bench)
10/10/10 (moved bench out for the last 2 sets) 10/10. Still not quite there, think next week will go 185 and try to get lower still)
Lying Leg Curl 110x12/10/10
Hack Squat (going light and very deep, keeping hands on handles and off my legs)
Declinbe sit ups (2 sets of 15)
Dietary for today: 2681 cals (192 carbs, 213 protein [+50g BCAA], 118 fats) with an estimated burn of 4200.
03-24-2012, 08:51 PM
34 minute bike ride for cardio today. Fed from 12:30 till 8:30. 1929 cals w/ 121carbs, 174 pro, 84 fats, burn of 3600.
03-24-2012, 10:48 PM
How do you guys calculate your burn for the day? Ive seen this in a lot of threads and always wondered this.
E-Pharm Rep... PM me with any questions or concerns
03-24-2012, 10:59 PM
03-25-2012, 05:47 AM
In bro awesome so far wish I had some help for ya with those deads, but you may have hit the nail in the head with overtraining. I hate taking breaks too, but even a week of rest makes a huge difference for me. I still do cardio(low resistance). Sometimes the body just needs a little extra time to repair itself.
03-25-2012, 12:35 PM
03-25-2012, 05:31 PM
3/25/12 Day 1, wk 3(MC11)
Standing OH DB press @150x5, 170x3, 190x1 +Partial (all reps to minimum of below my chin)
BBB OH Press ([email protected]%+10lbs=130) 10/10/10/10/8
Low Pulley Upright Row 115x12, 130x12, 145x7
Face Down Rear Delt Raise @25's 15/15
Standing Alt DB Front Raise @25'S 10/10
Seated Alt. DB Curl 45'sx10/10, 9/9
Concentration Curl @35's 10/10, 8/8
Wd Grip Straigt Bar culr @80 8/8
Low Pulley Straight Bar Drop set 115x12-85x10-70x10
Got the little guy out for a 26 minute bike ride after I got home from the gym. Figured I had already depleted the glycogen stores by this time (given that my first meal was under 900 cals) and I was happy he went longer than 15 minutes with me. Little dude was leaving me in the dust thanks to day 2 DOMS from squatting Friday
03-25-2012, 06:05 PM
03-25-2012, 08:20 PM
Shutting it down @ 8:30. 2534 cals (204 carb, 273 pro[+20 bcaa] 66 fats) est burn just over4300.
03-26-2012, 08:48 PM
Fed from 12-8. Went straight home from work and hit 37minutes on the bike. 2042. cals (101 carbs, 225 pro, 81 fats) estimated deficit of 1637.
Similar Forum Threads
- By TheMaharaja in forum Post Cycle TherapyReplies: 11Last Post: 03-14-2012, 02:22 PM
- By JoeShtMarine in forum Weight LossReplies: 15Last Post: 02-18-2011, 10:58 PM
- By deadlift18 in forum Training ForumReplies: 0Last Post: 04-03-2010, 12:42 PM
- By spitboy2000 in forum Weight LossReplies: 17Last Post: 04-08-2006, 09:39 AM