[thebigt]

Thank you sir , seems like my weight stays currently around 192-195 I hope I get to 187.

change up cardio...try jumping rope or climbing stairs!!!!


log is 1st rate!!!

[yosefmax88]

change up cardio...try jumping rope or climbing stairs!!!!

log is 1st rate!!!

I normally do the stairs but this past month my time at the gym has been limited because of family schedule but I most certainly will I may have to cut the some parts of weight training to make up for cardio.

[thebigt]

I normally do the stairs but this past month my time at the gym has been limited because of family schedule but I most certainly will I may have to cut the some parts of weight training to make up for cardio.

you will figure it out...for me i find lower weights and higher reps with extra cardio is most effective when i am cutting.

[southpaw23]

Thank you sir , seems like my weight stays currently around 192-195 I hope I get to 187.

Fatburners like H.I.T. help to create the optimal environment for you to lose weight, but you have to put in the work and a lot of it. No two ways about it. No pill on its own, without a well planned diet, and consistent program is going to magically melt fat. I cut weight often as I have to make weight for boxing tourneys. The way I utilize fatburners like H.I.T. is to run fasted in the morning, 3-4 times a week. I run sprints on a track, uphill, or on the beach for about an hour, or a little over that. The other days I weight train fasted as well with Ritual.

My diet is fairly consistent throughout the week. I eat 5-6 meals a day (depending on my nutritional requirements for that day). I toss in intermittent fasting as well for a month or two to change things up. It really works well if you plan ahead, you will lose weight, but losing fat comes down to planning/preparation. Seems like you have your workouts mapped out pretty well. I'd throw in some box jumps as well, to get your heart rate up and burning fat faster.

[yosefmax88]

Fatburners like H.I.T. help to create the optimal environment for you to lose weight, but you have to put in the work...a lot of it. No two ways about it. No pill on its own, without a well planned diet, and consistent program is going to magically melt fat. I cut weight often as I have to make weight for competing in boxing tourneys. The way I utilize fatburners like H.I.T. is to run fasted in the morning, 3-4 a week. I run sprints on a track, uphill, or on the beach for an hour, or a little over. The other days I weight train fasted as well with Ritual.

My diet is fairly the same throughout the week. I eat 5-6 meals (depending on my nutritional requirements for that day). I toss in intermittent fasting as well for a month or two to change things up. It really works, you can lose weight, but losing fat comes down to planning ahead of time. Seems like you have the workouts mapped out pretty well. I'd throw in some box jumps as well, to get your heart rate up.

Great info I've never tried box jumps , fasting helps to I can def say . Dieting properly it is a big part of cutting I agree.

[yosefmax88]

Never done Jump boxes but will look it up, had a great chest session tues and today great shoulders will be posting soon when I get time .

[yosefmax88]

Quick chest workout:

2HITS AND WATER SIPPIN' lol
Warmed up with machine butterfly's
60x15-70x15-80x12
Chest was pumped after that!
Incline bench press: 110x12 2sets then 3rd set was 120x10 going light weight and more reps !
Flat Bench : 110x20
110x15
120x10
110x12

Cable machine standing butter flys 17lbs x20 -20x12reps -27x12
Dumbbell press : 55x12-60x12
Hammer strength front press :90x12 - 110x12 -120x12
And that's it for that .

[yosefmax88]

Shoulders : sitting shoulder press -20lbs on 50lbs bar for 20 reps - 25x12/
- 50x12
Behind the neck press : 50x12 90x12 repeat for 3rd set
Dumbbell side laterals : 20x3 sets of 12 reps with front laterals for 25lbs x12 reps
Dumbbell shoulder press: 40x12reps-45x12 -50x12 55x10
Eze bar front raises 60lbs 2 sets for 12 reps 3rd 70lbs x12 reps
Cable machine side lats :20x2 sets 12 reps 3rd set 25x12
Smith machine shoulder press : 50lbsx12 combined with 45 pound plate for 10reps total 3 sets
Finished with tricep cable kickbacks 3 sets 25lbs
That's it broz

[southpaw23]

Shoulders : sitting shoulder press -20lbs on 50lbs bar for 20 reps - 25x12/
- 50x12
Behind the neck press : 50x12 90x12 repeat for 3rd set
Dumbbell side laterals : 20x3 sets of 12 reps with front laterals for 25lbs x12 reps
Dumbbell shoulder press: 40x12reps-45x12 -50x12 55x10
Eze bar front raises 60lbs 2 sets for 12 reps 3rd 70lbs x12 reps
Cable machine side lats :20x2 sets 12 reps 3rd set 25x12
Smith machine shoulder press : 50lbsx12 combined with 45 pound plate for 10reps total 3 sets
Finished with tricep cable kickbacks 3 sets 25lbs
That's it broz

Great job brother. The extra weight (provided you're doing things precisely) will come off in no time!

[southpaw23]

Part 2: today was Shoulders !!!

Took 2 HIT caps and I decided to take 1 serving of animal rage pre workout I got in the mail just a sample and man it intensified the energy and focus !

Warmed up with 2 rounds of burpie a and mountain climbers with dips and pull ups and then did some abs.

Dumbbell side raises : Set 1 20x12 reps repeat for 2nd set -3rd set 25x12reps
Sitting front lateral raises 20lbs for 12 reps 2sets then standing for 25x12 reps
Dumbbell shoulder press : 45x12 reps -50x12 reps - 55x12 reps
Eze bar front raises 50lbs x12 reps 2 sets
Standing barbell shoulder press or ( Arnold press) 50x3sets x12 reps
Behind the beck press 90x12 reps 110 x12 reps repeat for set 3
10 min treadmill speed 5.5
Great workout over all and after post meal of oat meal with 1tbs peanut butter and blue berry's weighed 192

2 caps of H.I.T. and a preworkout? Slow down over there Lohan.

[yosefmax88]

That was like 4 days ago , it was a micro sample and I'm not doing it again i

[yosefmax88]

2 caps of H.I.T. and a preworkout? Slow down over there Lohan.

What's lohan lol?

[yosefmax88]

Had a great back and arms session today! Sorry for late update its been a busy day at work will post tomorrow , current weight 193 yea buddy

[yosefmax88]

Sorry guys for the past week haven't been able to train things have come up , but when I get back in track with out interruptions I will finish my log I'm 193 and still eating clean and less since not training .

[southpaw23]

What's lohan lol?

Lindsay. Lol. No worries, get yourself back on track (life happens). Looking forward to you finishing out your log.

[yosefmax88]

Lindsay. Lol. No worries, get yourself back on track (life happens). Looking forward to you finishing out your log.

Yes sir life does happen especially when you have a family of 3 children lol life is good though , thanks for understanding bro.

[southpaw23]

Bump....

[yosefmax88]

This may sound dumb but what's tht mean Isee a lot of ppl post "bump", oh btw I'm still going to finish my log , in in the process of moving and getting settled in and doing painting repairs at home and time has been crazy .

[southpaw23]

This may sound dumb but what's tht mean Isee a lot of ppl post "bump", oh btw I'm still going to finish my log , in in the process of moving and getting settled in and doing painting repairs at home and time has been crazy .

Means checking on you....

No worries. Let me know when you get it back up.

[yosefmax88]

Alright big bro

[yosefmax88]

BACK IN THE GYM!!!! Finally after so long the broz have been waiting for the posts !

[yosefmax88]

Well here we go!!

Saturday morning finally back in the gym-
2hit caps ( they helped out a lot and gave me the focus I needed because I was very tired went to bed late after a week of long work)
Thus , started out stretched legs did some abs and 2rounds of burpies
Did 20 min on stair mill for 276 cal felt like I burned more than that lol.

Did hammer strength front press -90 to start with 20 reps
110 for 20 reps the. Repeated for set 3
Flat bench - 110x 3sets of 20
Hammer strength sitting row 3sets set 1 single armed 55x15 rest of the sets I did. 70 x15
Then did reverse row same weight
Cable machine lat pull down
120x15 reps-repeated for set 2
130x15reps -during this exercise I was focused I stretching out the lats and controlling the weight to feel the contraction.
Tricep push downs : 60x15 second set the same .last set 70x15 and that was my workout.
Post shake cytosport chocolate protein from golds gym 4.85 for a darn shake !!! That's rediculous never again!

I must say my strength has gone down from not being I. The gym for a while but I will keep pushing . Southpaw there you go my friend back to business !

[southpaw23]

There's the big guy. Glad to see you back. Finish up strong.

[yosefmax88]

YES SIR!!!!
Monday Shoulders and triceps
2 EPIC Hit caps down the hatch early this morning befoer hitting the gym. Warmed up those shoulders with ten pound plates doing circles to get the joints and fibers stimulated .
Sitting shoulder press started out with 70lbs for 20 reps added 5 for 15 reps then third did 90 for 15 reps
inbetween did cable machine side lateral raises 20lbs all three sets.
Dumbbell side laterals 20 lbs first 2 sets for 15 reps then 25x12 reps
also did front raises in between sets.
dumbbell shoulder press-40lbs x 12 reps -45lbsx 12 reps -50lbs x 10 reps
Eze bar over head tricep extentions 50lbs for 15 reps-60lbs x 12 reps and 3rd was the sAME
cable machine push downs 60lbs x15 reps -70x12reps
Behind the neck press -90lbs 12 reps and 110 for 12 reps
20 min on stair mill slowly progressing from being off . Good workout over all H.I.T is some good stuff

[yosefmax88]

Had a great back workout kinda strange I gained a pound or two from the workout lol 196, will post soon as I get a chance

[yosefmax88]

BACK DAY!!

Warmed up with t bar rows -45lbs 20reps
Added 25lbs for 15 reps then put 90 and did 15 reps then added 25 and did 10reps
Hammer strength front pull downs single Armed : 70x20reps - 90x15-110x12
Reverse hammer strength pull down same weight and reps .

Sitting hammer strength pull like row single armed - 70x15-90x12 110x12

Cable machine pull downs - 90x15- 120x12 130x10
Barbell rows- 90x 2sets of 10

That's all for that!!

[yosefmax88]

Sorry for the delay I am dealing with a head cold as soon as I am back to 100% I will hit it up maybe later on today

[yosefmax88]

Hit the Gym friday did a bit of a total body workout,took 2 caps of course . Stretched out and did some burpies and push ups a little bit of abs.
Started with Machine press : 225 for first set did 20 reps , 2Nd set did275 for 15 reps and repeated for last set
Single leg extensions on machine with 60 lbs for 20 reps each leg first 2 sets then increaded to 70 for 15 reps on last set.
Machine squat press 135x15 reps for 2 sets then 3rd set did 185x12 reps.
Lat pull downs : 120x12 reps-130z12 reps-140x10 43ps
that was it for that and 20 min stair mill


Monday did chest and triceps ( I am still not 100%cold symptoms) Incline bench press 100 x 20 reps 120x15 reps 135x12 reps
Flat bench : 135x12 reps -155x12 reps -repeated for 3rd set Was feeling Drained from Head cold...GRRRRR
Hammer strength machine Incline press and Front Press same weight as Previous Bench
Cable machine Flys 20lbs x 20 reps 2 sets third set did 25 lbs for 12 reps
Bumbbell press :60x 2 sets of 12 65 for 10 reps
DB butterflys 2 sets 40 lbs 12 reps 45lbs x10 reps
Bench Overhead tricep EXT 50 lbs x20 reps-60lbs 12 reps and same for last set
Cable machine Tricep Extentions single armed 30lbs 3 sets till failure
Thats all for that
Weigh 193 Whoo hoo despite of this bug im fighting .
Till next time----ZAY FITNESS

[southpaw23]

Hit the Gym friday did a bit of a total body workout,took 2 caps of course . Stretched out and did some burpies and push ups a little bit of abs.
Started with Machine press : 225 for first set did 20 reps , 2Nd set did275 for 15 reps and repeated for last set
Single leg extensions on machine with 60 lbs for 20 reps each leg first 2 sets then increaded to 70 for 15 reps on last set.
Machine squat press 135x15 reps for 2 sets then 3rd set did 185x12 reps.
Lat pull downs : 120x12 reps-130z12 reps-140x10 43ps
that was it for that and 20 min stair mill


Monday did chest and triceps ( I am still not 100%cold symptoms) Incline bench press 100 x 20 reps 120x15 reps 135x12 reps
Flat bench : 135x12 reps -155x12 reps -repeated for 3rd set Was feeling Drained from Head cold...GRRRRR
Hammer strength machine Incline press and Front Press same weight as Previous Bench
Cable machine Flys 20lbs x 20 reps 2 sets third set did 25 lbs for 12 reps
Bumbbell press :60x 2 sets of 12 65 for 10 reps
DB butterflys 2 sets 40 lbs 12 reps 45lbs x10 reps
Bench Overhead tricep EXT 50 lbs x20 reps-60lbs 12 reps and same for last set
Cable machine Tricep Extentions single armed 30lbs 3 sets till failure
Thats all for that
Weigh 193 Whoo hoo despite of this bug im fighting .
Till next time----ZAY FITNESS

Nice to see you back! How are you feeling now that you've spent some time on H.I.T?

[southpaw23]

Hit the Gym friday did a bit of a total body workout,took 2 caps of course . Stretched out and did some burpies and push ups a little bit of abs.
Started with Machine press : 225 for first set did 20 reps , 2Nd set did275 for 15 reps and repeated for last set
Single leg extensions on machine with 60 lbs for 20 reps each leg first 2 sets then increaded to 70 for 15 reps on last set.
Machine squat press 135x15 reps for 2 sets then 3rd set did 185x12 reps.
Lat pull downs : 120x12 reps-130z12 reps-140x10 43ps
that was it for that and 20 min stair mill


Monday did chest and triceps ( I am still not 100%cold symptoms) Incline bench press 100 x 20 reps 120x15 reps 135x12 reps
Flat bench : 135x12 reps -155x12 reps -repeated for 3rd set Was feeling Drained from Head cold...GRRRRR
Hammer strength machine Incline press and Front Press same weight as Previous Bench
Cable machine Flys 20lbs x 20 reps 2 sets third set did 25 lbs for 12 reps
Bumbbell press :60x 2 sets of 12 65 for 10 reps
DB butterflys 2 sets 40 lbs 12 reps 45lbs x10 reps
Bench Overhead tricep EXT 50 lbs x20 reps-60lbs 12 reps and same for last set
Cable machine Tricep Extentions single armed 30lbs 3 sets till failure
Thats all for that
Weigh 193 Whoo hoo despite of this bug im fighting .
Till next time----ZAY FITNESS

Nice to see you back! How are you feeling now that you've spent some time on H.I.T?