Burning up the love handles with Combustion

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  1. 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.
    Recoverbro


  2. 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.
    Recoverbro
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  3. 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

  4. 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.
    Recoverbro

  5. 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
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  6. 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
    Recoverbro

  7. 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
    Recoverbro

  8. 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

  9. Shutting it down @ 8:30. 2534 cals (204 carb, 273 pro[+20 bcaa] 66 fats) est burn just over4300.
    Recoverbro

  10. 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.
    Recoverbro

  11. Good grief, that's a serious caloric deficit. I'd be starving all the time!
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  12. Quote Originally Posted by Resolve View Post
    Good grief, that's a serious caloric deficit. I'd be starving all the time!
    No kidding!
    E-Pharm Rep... PM me with any questions or concerns

  13. Quote Originally Posted by Resolve View Post
    Good grief, that's a serious caloric deficit. I'd be starving all the time!
    Actually, with the IF protocols it is not too bad. I have to maintain discipline for 16 hours, coffee and water helps with that part, then I get to eat pretty well for 8. It's not bad once you get used to it.
    Recoverbro

  14. Another fail night deadlifting, **** is really starting to piss me off. Anyways:

    Day 2, wk 3 (MC 11)
    4:45-6:00
    Deads 310x5, 350x3, 380 Got it about 4 inches off the ground-dead. Did get a pointer that I am trying to straighten my torso to soon, need to pull further with my hams and glutes. Well ****, guess we go down to a TM of 390 for next cycle and try to work some hex bar deads in to tweak my form

    Skipped the 5x10 based on the over training theory.

    V bar Pull Down @200 7/6/6

    Snatch Grip Deads 320x4, 275x8/7

    Underhand Low Pulley Row @230x10/8

    Hanging leg raise 20/20 (last 2 were bent knee)

    My traps are to small for my size so I figured I need to start working them a bit more.

    BB Shrug (Focused on full ROM) 230x10, 280x10.

    Not sure where the diet was tonight, stayed in tune with the IF thing, just ate bowl of home made Beef and Noodles when I got home and a grapefruit and am not sure what the nutritional facts were although I am quite confident I did not go much over 2700 cals if at all for the day (was at 2054 183 protein not counting the noodles.)
    Recoverbro

  15. Quote Originally Posted by taman6886 View Post
    Another fail night deadlifting, **** is really starting to piss me off. Anyways:

    Day 2, wk 3 (MC 11)
    4:45-6:00
    Deads 310x5, 350x3, 380 Got it about 4 inches off the ground-dead. Did get a pointer that I am trying to straighten my torso to soon, need to pull further with my hams and glutes. Well ****, guess we go down to a TM of 390 for next cycle and try to work some hex bar deads in to tweak my form

    Skipped the 5x10 based on the over training theory.

    V bar Pull Down @200 7/6/6

    Snatch Grip Deads 320x4, 275x8/7

    Underhand Low Pulley Row @230x10/8

    Hanging leg raise 20/20 (last 2 were bent knee)

    My traps are to small for my size so I figured I need to start working them a bit more.

    BB Shrug (Focused on full ROM) 230x10, 280x10.

    Not sure where the diet was tonight, stayed in tune with the IF thing, just ate bowl of home made Beef and Noodles when I got home and a grapefruit and am not sure what the nutritional facts were although I am quite confident I did not go much over 2700 cals if at all for the day (was at 2054 183 protein not counting the noodles.)

    You win some and you lose some when it comes to major lifts. Just work on the form, tweak it a bit, and kill it next time!
    E-Pharm Rep... PM me with any questions or concerns

  16. Stat update: Weight 262.4 (up .6 from last check in) waist 41, at navel 42, steady from last time. Odd thing is I have hit the last notch on my heavy belt.
    Recoverbro

  17. Slept in this morning instead of am cardio so I figured I needed to keep things pretty tight. 1756 cals(70 carb, 175 pro, 84 fats) est deficit of 1600.
    Recoverbro

  18. Quote Originally Posted by taman6886 View Post
    Slept in this morning instead of am cardio so I figured I needed to keep things pretty tight. 1756 cals(70 carb, 175 pro, 84 fats) est deficit of 1600.
    Man you are killing me. I love using you as inspiration to keep me honest with my self. Keep killin it. By the way slow down so I can catch up LMFAO...
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  19. Quote Originally Posted by Onlychevy6 View Post
    Man you are killing me. I love using you as inspiration to keep me honest with my self. Keep killin it. By the way slow down so I can catch up LMFAO...
    That's the point isn't brother, to keep each other motivated?

    Broke fast at a bit before 12:30 today, got caught up in something after the weight room and was not able to get my last few scoops of chilled protein in till around 9:45.

    Day 3, wk 3 MC 11
    5:30-6:25

    Bench 215x5, 240x3, 270x1 (am considering dropping back on my training max, not happy with this at all.)

    Inc DB [email protected]'s 8/8/6 (better than last week but I hit this earlier in the session this week)

    Flat Bench DB Press @90x5, 80x7

    BW Dips 7/7

    Close Grip Bench 140x10, 150x10/8

    Cross Body DB Ext @30x12/12, 35x8/8

    Underhand Wide Bar Cable PD @150x10/7 (then switched to OH Grip and hit it for another 10)

    Came home and had to push the lawn tractor out front with a flat back tire, then got that running. Will hit cardio tomorrow before work, squats after.

    Dietary for today: 2693cals, (199 carb, 221 protein [plus 18g bcaa], 113 fats) with an estimated burn of just over 4k.
    Recoverbro

  20. If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  21. Quote Originally Posted by Resolve View Post
    If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.
    Tried to talk my oldest into letting me take his Ford Fusion and pushing it around a parking lot, he respectfully declined

    Rolled out early for a bit of fasted cardio, 28 minutes, 186 cals. I am convinced my damn scale is a liar. Wednesday morning it said I was 262.4, consumbed under 1800 cals that day, Thurdsay it read 265.6 at a lower hydration level. No way in hell I ganed over 3 pounds on less than 1800 cals.
    Recoverbro

  22. Quote Originally Posted by Resolve
    If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.
    Ha ha ha I had to do this a couple weeks ago when I had a flat tire. Had to drag the dang riding lawn mower across my 2 acres to put it up.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  23. Quote Originally Posted by taman6886

    Tried to talk my oldest into letting me take his Ford Fusion and pushing it around a parking lot, he respectfully declined

    Rolled out early for a bit of fasted cardio, 28 minutes, 186 cals. I am convinced my damn scale is a liar. Wednesday morning it said I was 262.4, consumbed under 1800 cals that day, Thurdsay it read 265.6 at a lower hydration level. No way in hell I ganed over 3 pounds on less than 1800 cals.
    Ha ha ha stay off the dang scale. I know for a fact my scale weight has gone up but clothes are looser. So who cares.

    Just continue to bust tail. Your doing great.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  24. Quote Originally Posted by Onlychevy6 View Post
    Ha ha ha stay off the dang scale. I know for a fact my scale weight has gone up but clothes are looser. So who cares.

    Just continue to bust tail. Your doing great.
    Yup, recomping is never a bad thing.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  25. Ok, afternoon leg session (as an aside, burnt on 5/3/1, gonna take my deload next week then try something different)

    3/30/12 Day 4, wk3
    5:05-6:15

    Smith Machine Squats (below parallel) 275x5, 315x3, 350x3

    Free Weight Barebell squat (first 2 sets to low end of decline bench) 185x10, 225x10, 275x5, 315x1 (had no spotter, was just short of parallel), 225x8.

    Lying Leg Curl @115 12/10(plus partial), 8 (plus 2 partials)

    Leg Press (Tried a new foot position, barely shoulder width, in middle of plate, below 90)
    320x15, 410x12, 550x10

    DB Stiff Legged Deadlift @90's 10/10

    Decline sit upx15

    Cable crunch at 200x30.

    Dietary for today: Fed from a bit after 12 till a bit after 8. 2467 cals (134 carbs, 243 protein [plus 48g bcaa], 115 fats) with an estimated burn of 4300.
    Recoverbro
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