PNI Treatens Wilpit's Fat
- 03-01-2013, 07:55 PM
- 03-01-2013, 08:21 PM
03-01-2013, 08:54 PM
Woke up and completed 25 min of fasted LISS cardio. Walking on treadmill at fast pace.
Thermadex still good with no sides. Starting to get acne on my neck and forehead so maybe test is going up, but possibly to early for the paragon to be the cause...who knows
Took my thermadex and 2 scoops of prodigy about 1.5 hours apart and that worked, had no sides. Prodigy tastes better today with 2 scoops and only 9oz of water. Stronger taste.
Bicep triceps calves
Started with 10 min stair climber, burned 183 calories.
Hybrid lifting day
Rest period and tempo different
Tempo listed with each exercise
Rest periods short with high rep sets and longer with short power rep sets Between 30 seconds and some as high as 3 min. Hard to wait that long but the workout calls for it.
Bb curl 4/0/X
Upper cable curl 2/1/2/1
SS: DB hammer curl/BB preacher curl 1/0/1 40x12/65x9
60 alternating 1 handx8/95x3
40x10/45x15 slow slow reps
Close grip bench press 4/0/X
135x8 real real slow
135x7 real real slow
Straight bar push down 2/1/2/1
SS: EZ bar skull crushers/Bodyweight dips 1/0/1 110x10/BWx 17 failure
Standing calve raise (all 3 tempos for each diff set) last set superset with seated calve raise 155x15
225x7 superset with seated
225x8 superset with seated
SS: Seated calve raise 2/1/2/1
150x10 ^^^^super set with standing 150x10^^^^super set with standing
Good workout but a little upset at my lack of pump. It's hard for me to get a pump in my arms but I had high hopes. I had pumps at times during some lifts but they went away quick. All in all a good workout.
Ended with 25 min stair master and burned 421 calories.
Another great day. Was extremely exhausted after my workout. Felt arms feeling a little sore as the day went on. Pump was weak today but Def broke down my muscle fibers. I'm going strong and don't plan on stopping.
Also chest and shoulders very sore today and my lower hams are crazy sore.
Macros: P-355 C-135 F-42
Random flex pic
03-02-2013, 05:28 PM
Rest day and well needed. Today was cardio though.
30 min stair master at the speed interval program at level 18 (20 is max) this was treacherous toward the end. Burned 656 calories.
Then immediately hit:
30 min treadmill, incline at 10-15 (max)and speed at 3mph-4mph back a forth. Burned 489 calories
Total burned....1,145 calories
Feeling great. Been crazy disciplined. Haven't even nibbled on anything that's not on my diet plan. Not even a crumb...
Update calories and macros at the end of my day
03-02-2013, 07:20 PM
03-02-2013, 08:58 PM
03-02-2013, 11:07 PM
03-02-2013, 11:17 PM
03-02-2013, 11:36 PM
03-03-2013, 01:54 AM
03-03-2013, 03:13 AM
03-03-2013, 08:01 AM
03-03-2013, 08:31 AM
Just got caught up awesome man ill add this thread to my daily readers
03-03-2013, 11:32 AM
03-03-2013, 03:28 PM
03-03-2013, 03:59 PM
Week 1 down....some pics from this morning right after waking up.
Weight is 205.6...that was just waking up though
Start weight 7 days ago...2013.6
This has an asterisks for two reasons:
1. I weighed myself upon waking which makes a big difference
2. I'm sure I carb depleted heavily from that firs pic bc I was eating a lot coming up to the start of this competition.
I will update will possibly more pics later and an updated weight.
A pic of me at the start 213.6
03-03-2013, 04:09 PM
Dude !! Awesome job !!! Well i know your sticking to the diet and training, good job ! Keep it up man !!!
Broser Built Athlete www.broserbuilt.com
03-03-2013, 04:31 PM
03-03-2013, 04:47 PM
Broser Built Athlete www.broserbuilt.com
03-03-2013, 04:55 PM
03-03-2013, 04:58 PM
03-03-2013, 05:01 PM
03-03-2013, 07:19 PM
Weighed myself after my third meal which was minds big with a good amount of water. 10oz ground turkey, 2 slices Ezekiel bread, and about 3 cups of water. I weighed in at 207.2 which is still a solid 6.4 lb loss
03-03-2013, 11:02 PM
Completed 60 min of LiSS on treadmill. Used the one I have in my basement that doesn't read calories so not sure what I burned. It has no incline either so that's why I did 60 min instead of 40.
03-04-2013, 08:03 PM
Start of another week and time to keep going strong.
Felt that jittery feeling from my thermadex this morning, so I'm not 100% used to it. But it wasn't bad and very easy to deal with. Week 1 I ate a lot of chcken breast but this week I'm going to incorporate lean ground turkey and some lean steak. So my fat content and calories will be higher but these are things that are on my food list so it is ok to eat. Hopefully the higher fat and cals don't mess my fat loss up. I doubt it especially since I nuke all the fat out with my foreman grill.
Back, rear delts, abs
Rep range day
2-3 min rest
Started with 10 min stair master burned 162 calories.
2 scoops prodigy has my skin crawling.
Underhand grip BB row
275x9 not full range (see video)
Video shut off early/ phone memory
255x8 lowered for better form
235x10 these burned
Close grip single arm machine row
90x15 what a burn
Wow crazy burn on these, never done before
Stiff arm pulldown
60x16 (3 Rest pause to complete)
Stiff leg partial dead lift (mid chin)
405x4 (grip was bad)
365x10 (2 rest pause)
Face down on incline bench DB rear lateral
Standing single arm cable bent rear lateral 15x15
20x16 these killed my shoulders
Seated bent knew raise
2 sets to failure both sets 30+ reps
Rest pause on both sets
2 sets of 20...these burned
All abs at tempo as well
Finished with 30 min stair climber burned 485 calories
Prodigy had me feeling good in the gym. My focus was on point and vascularity was good. Starting to see some new veins in my calves. Did the entire workout and had time and energy for 30 post cardio.
This is Crazy i have never cut before at this amount of calories. I'm usually under 1,800 calories.
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