Burning up the love handles with Combustion

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  1. Your tearin it up, hows it goin so far? I've been doing the am cardio too, that's dedication dude!!


  2. Quote Originally Posted by adeadbodyman View Post
    Your tearin it up, hows it goin so far? I've been doing the am cardio too, that's dedication dude!!
    Gave an weekly update a few posts back.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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  3. 3/16/12 Day 4, wk1 (MC 11)
    4:45-5:50

    (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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  4. Rolled out this morning for some fasted cardio and iron with some bcaa.

    Day 1, wk 2 (MC11)
    10:50-11:55

    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)
    20'sx12/12

    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
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  5. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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  6. Grapefruit are in season and they are quite tasty right now. Hope you had a good St. Paddy's day!
    Bulk Performance Solutions
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  7. Quote Originally Posted by Resolve View Post
    Grapefruit are in season and they are quite tasty right now. Hope you had a good St. Paddy's day!
    Hope you did too

    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).
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. Sounds great! Took me a minute to realize by 'wee man' you were referring to your son...
    Bulk Performance Solutions
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  9. Quote Originally Posted by Resolve View Post
    Sounds great! Took me a minute to realize by 'wee man' you were referring to your son...

    LOL. yeah, he is 9
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  10. Logs lookin awesome bud.
    E-Pharm Rep... PM me with any questions or concerns

  11. Quote Originally Posted by Resolve
    Sounds great! Took me a minute to realize by 'wee man' you were referring to your son...
    Lol. Cant give props cause I am using the app... But that was funny.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  12. Quote Originally Posted by Onlychevy6 View Post
    Lol. Cant give props cause I am using the app... But that was funny.
    It was "I took the wee man out... he hung for the first 15" that got me.
    Bulk Performance Solutions
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    ***NOW @ NP***

  13. 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)
    5:05-6:05

    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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  14. Quote Originally Posted by taman6886 View Post
    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)
    5:05-6:05

    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.
    Were you cutting in january when you made that lift?
    E-Pharm Rep... PM me with any questions or concerns

  15. Quote Originally Posted by 3clipseGT View Post
    Were you cutting in january when you made that lift?
    Yeah, but I think I may have been running a PH stack also but was not with the 385x2.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  16. Quiet burn day today: 2209 cals (71 carbs, 232 protein [+12g bcaa] 104 fats) with an estimated burn of 3700.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  17. Quote Originally Posted by BulkPerf View Post
    Way late subbed

    Awesome, welcome aboard!

    Broke fast a little after 12 today, cut it off about 8:30

    Day 3, wk 2 (MC11)
    5:10-6:20

    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
    8/6

    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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. I love benching in the cage. It affords so much more safety than a standard bench - makes me far more willing to really push myself. Nice workout.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  19. Rolled out with some BCAA and hit some AM cardio going to get a burn on: 25 minutes, random hills, 151 cals.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  20. 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)
    190x10/10

    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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  21. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  22. 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

  23. Quote Originally Posted by 3clipseGT View Post
    How do you guys calculate your burn for the day? Ive seen this in a lot of threads and always wondered this.
    It's basically an estimate using tools provided on Caloriecount.com that basically ask the right questions and establishes a BMR then you can search by activity to add them also. Some people actually use a burn meter that is based in heart beats.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  24. 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.
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  25. Quote Originally Posted by TurningGreen
    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.
    Welcome aboard
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  26. 3/25/12 Day 1, wk 3(MC11)
    2:20-3:30

    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
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  27. Quote Originally Posted by taman6886 View Post
    It's basically an estimate using tools provided on Caloriecount.com that basically ask the right questions and establishes a BMR then you can search by activity to add them also. Some people actually use a burn meter that is based in heart beats.
    Thats what i figured. Great log thus far brother.
    E-Pharm Rep... PM me with any questions or concerns

  28. Shutting it down @ 8:30. 2534 cals (204 carb, 273 pro[+20 bcaa] 66 fats) est burn just over4300.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  29. 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.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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