Burning up the love handles with Combustion
- 03-15-2012, 05:00 PM
- 03-15-2012, 05:10 PM
I have a sealed bottle of combustion if anyone is interested. I'm running 8 weeks of androlean so I'd rather have the cash . 50% off retail
I am here: http://tapatalk.com/map.php?an51ty"Strive to seize the initiative in all things"
03-15-2012, 08:55 PM
Took kind of a controlled cheat, has been about a month and we had a carry in at work, I pretty much stuck with the plan except I allowed myself a piece of lemon Pie, a sugar cookie and another small cookie. Fed from 12-8:30.
3/15/12 Day 3, wk 1 (MC11)
Bench 185x5, 215x5, 240x5
Dead Press (in cage with bars set at bottom, started from the bottom position.) [email protected]"+10 =180
Incline DB PRess @ 75's 7/5, 65'sx7 (pretty fried by this time)
BW Dip (with a little push from foot on back of rack) 7/7/6
2 Hand Behind head DB ext @65x10/10/10
Skull Crushers @85 8/7
Wrapped it up with 28 minutes of cardio, 189 cal.
03-16-2012, 10:29 AM
03-16-2012, 11:21 AM
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
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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.
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