Big boy needs to strip out, here's the plan, plz review and critique.

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  1. Quote Originally Posted by AntonG42O View Post
    wrestling is super fun. ive been supplementing my BJJ with wrestling twice a week and i love the moves. whats the highest level did you get up to?
    Just High School, District (Stage before state) qualifier as a Sophomore, did not go out my Junior year as my coach pissed me off in football season (hit me, screw that) and then came down with Mono about a month into my Senior year. was ranked top 5 in the area in Heavy Wt (this was before the 275 cap and I ran at 225) before the mono trashed my season. Sorry if I am rambling


  2. good sh!t man. we got a pretty good program at my gym, we constantly get D1 wrestlers coming through and even some olympic hopefuls.
    BJJ = life
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  3. Quote Originally Posted by AntonG42O View Post
    good sh!t man. we got a pretty good program at my gym, we constantly get D1 wrestlers coming through and even some olympic hopefuls.
    That is some stiff competition there man!

  4. Quote Originally Posted by taman6886 View Post
    That is some stiff competition there man!
    yeah we still catch them in armbars and triangles though, as good as they are. they all hate tapping and get all pissed when they get submitted
    BJJ = life

  5. Quote Originally Posted by AntonG42O View Post
    yeah we still catch them in armbars and triangles though, as good as they are. they all hate tapping and get all pissed when they get submitted
    That is a true wrestler's mentality. It is a sport that comes with it's own sense of family and truly is a subculture to itself. These are guys who live by motto's like "Pain is temporary, pride is forever" and to a greater or lesser degree, live that way. Go big or go home INDEED LMAO.

  6. Had too much I had to take care of after a long one at work today, so no cardio tonight. Kept it tight today coming off of the cheat and unsure if I could go to gym tonight.

    Today's dietary totals: 2458 cals (76 carbs, 226 protein, 142 fats) with an estimated output of 3660 for a deficit of 1202.

    Tomorrow, tale of the tape and back to the iron. Deadlifts INC.!

  7. Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25

  8. Quote Originally Posted by taman6886 View Post
    Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25


    Coming up on 3 months since starting the log so that what? An average of 13 and a half pound per month or 3lbs per week.. That's awesome bruddah!!! Keep it up big guy your definitely on the right track. I feel like I have to step my game up now. I been slacking and reading this update from you this morning makes me want to go put my game face on and get back to work with my cut
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  9. Quote Originally Posted by taman6886 View Post
    Weighed in at 280.8 this morning, down 2.4 from last week, an over all total of 41.2 pounds since we started. Waist was pretty much the same: 46.25
    keep it up bro!! i gotta post a couple motivational pictures in this thread. i train with this kid who a year and a half ago was 270. today he is 170 about to get down to 155 to fight in his second pro MMA fight, he won the first one. pure example of hard work that pays off.
    BJJ = life

  10. Quote Originally Posted by AntonG42O View Post
    keep it up bro!! i gotta post a couple motivational pictures in this thread. i train with this kid who a year and a half ago was 270. today he is 170 about to get down to 155 to fight in his second pro MMA fight, he won the first one. pure example of hard work that pays off.
    That would be very cool anton!
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  11. Date: Mar 22, 2011
    Name: Day 2, wk 1
    Start Time: 05:10 PM
    End Time: 06:30 PM
    Duration: 01:20
    Location:
    Mood: Energized and Ready!
    Notes: Lifting preceeded by 4 minute warm up to get blood flowing and break a sweat.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 230 8
    #2 280 8
    #3 320 8
    #4 340 7
    Continued on taking these to parallel or below.

    2 Barbell Deadlift
    #1 275 8
    #2 315 6
    #3 345 2
    #4 365 1
    Itching to get back to 4 plates like I was pre hammy pull, gonna take some time. Warm up sets at 135, 185, 225. Sets 1 and 2 were with no belt.

    3 Leg Press
    #1 500 12
    #2 500 12
    #3 500 12
    Used a little help pushing on knees to force out a few more reps on last 2 sets.

    4 Calf Press On The Leg Press Machine
    #1 230 20
    #2 320 15
    #3 320 15
    Was not sure where to start here. Really focused on slow negs the last set.

    Today's dietary numbers: 2886 cals (117 carbs, 228 protein, 147 fats) with an estimated output of 4532 for a deficit of 1885.

  12. Down over 40 lbs and some very impressive strength, keep it up.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  13. Quote Originally Posted by HereToStudy View Post
    Down over 40 lbs and some very impressive strength, keep it up.
    Thanks HTS.

    Got a quick question for you all.

    When I came back from my deload, I started to incorporate decline bench into my split, hoping that building some lower pec mass would help firm up my sagging skin (I know, there is no such thing as targeted fat loss.) If you have been following along, you will note I tend to run a four day upper/lower split.

    So here is my quandry: Do I give up flat bench or incline bench to make room for the declines in the routine or should I maybe keep the flat BB press and maybe cut that down to 3 rather than four sets and finish off the chest portion of my day 3 with 3 sets of incline DB presses? I feel as I already have good thickness in my upper pec's, but more is not a bad thing

  14. keep cutting the carbs bro you are doing great!
    BJJ = life

  15. March 24, 2011
    Name: Day 3, wk 1
    Start Time: 05:20 PM
    End Time: 06:25 PM
    Duration: 01:05

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 6
    #2 235 4
    #3 235 4
    Got a spot on last set, still seem to be losing ground on my flat bench, pisses me off. Maybe it is just coming off of the deload week. Last set included a 5th rep with help, and a slow neg for a 6th.

    2 Incline Dumbbell Press
    #1 160 6
    #2 160 6
    #3 160 6
    Noted weights are dumbell wgt X2

    3 Assisted Wd Grip Pull up
    #1 235 7
    #2 235 6
    #3 240 6
    #4 245 3
    Noted weight is estimated body weight + clothes minus assist weight.

    4 Close-Grip Bench Press
    #1 185 6
    #2 185 8
    #3 185 6
    Had spotter for 2nd and 3rd set, was totally alone in the weight room for first one so I did not want to risk it.

    5 Preacher Curl
    #1 70 8
    #2 70 8
    #3 70 8
    Using EZ bar, set 1 was outer grip, sets 2 and 3 were inner grip. These are easier on my elbows but I do not feel the contraction nearly as much as straight bars.

    6 Side Lateral Raise
    #1 40 10
    #2 50 10
    Weight is DB weight X 2, finally, shoulder is nearly 100%

    7 Barbell Curl
    #1 60 12
    Just wanted to get a good pump and feel it here. Went light with very strict form.

    Wrapped it up with 12X 30/30 HIIT cycles at 70/90% max resistance, 165 cals.

    Todays dietary numbers: 2858 cals (98 carbs, 229 protein, 180 fats {yes, I know, that is too high, wife made meat loaf, low carb but high fat and protein}. Estimated output: 4466 for a deficit of 1608.

  16. great workout brother!
    BJJ = life

  17. Mar 25, 2011, Day 4, wk 1
    Start Time: 04:15 PM
    End Time: 05:20 PM
    Duration: 01:05

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 225 8
    #2 275 6
    #3 315 3
    #4 345 2
    #5 225 10
    Still focusing on depth/form. Warm ups with bar, 135, 185. All warm ups and sets 1 and 2 done down to a bench, no belt. Set 3, 4 and 5 done all reps to parallel, belt for set 4 only.

    2 Romanian Deadlift
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8
    Still hate these.

    3 Leg Extensions
    #1 190 12
    #2 190 12
    #3 190 12

    4 Lying Leg Curls
    #1 80 10
    #2 80 10
    #3 80 10
    Today's dietary info (Assuming I don't snag an apple or bannana later): 2745 cals (93 carbs, 261 protein, 152 fats) estimated output of 4377 for a deficit of 1632.

    Tomorrow just gonna hit some cardio and also start on an herbal cleanse program made by Advocare. Also, have Monday off, so am gonna do Day 1, wk 2 then instead of Sunday.

  18. Today was pretty chilled. Did some tennis ball rolling on my hips, traps and back. "Hurt so good". Got a hair cut and started on the herbal cleanse (this mornings fiber mix had 17 carbs, 10 of which were fiber) not hitting me to hard so far.

    Did some cardio, 30 minutes on the 5 stage Skyscraper program with most intense setting being 2min, 40 sec at 11/15 max resist, avg 112 spm, 245 cals. Sauna then hit the shower.

    Today's dietary totals: 2570 cals (132 carb, 219 protein, 134 fats) with an estimated output of 3760 for a deficit 1190.

  19. If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  20. Quote Originally Posted by Milas View Post
    If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
    I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

    How does that thing work?
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  21. Quote Originally Posted by Milas View Post
    If you've got sore muscles in your back and shoulders, I HIGHLY recommend the Body Back Buddy (check it out on Amazon). For $28 it helps hit all the right spots in just the right ways. I have pain and tension throughout my shoulders and back, and this thing helps like nothing else! I've had better results from this than deep tissue massage (just because it's easy/cheap to use consistently over the course of days). Check it out, I don't think you'll be dissapointed!
    Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

    Here is a link Josh.

    Amazon.com: Body Back Buddy: Health & Personal Care

  22. Quote Originally Posted by JudoJosh View Post
    I might look into this to. My shoulders are usually tense from stress and poor sleep positioning.

    How does that thing work?
    Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.

    Quote Originally Posted by taman6886 View Post
    Will def. scope it Milas. Thanks for the tip. I tend to get a lot of soreness and tension in my traps.

    Here is a link Josh.

    Amazon.com: Body Back Buddy: Health & Personal Care
    Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  23. Quote Originally Posted by Milas View Post
    Trigger point therapy. Basically an S-shaped cane with a whole bunch of knobs all over it for applying pressure to all the right spots, nice and deep, with levers/handles to apply extra pressure.



    Yeah, that's where I get a lot of mine. My wife used to try to help but couldn't put the right concentrated pressure on it, even with her elbows, but the Body Back Buddy hits it good! After 5 minutes I am totally relieved and pain free!
    OOOhhhh.... so thats what it is. Okay, I have a pain book on this thing but never read it. Its in my "to read" pile
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  24. Not really much activity today. Dietary info as follows:2427 cals (135 carb, 226 protein, 105 fats) with an estimated output of 3606 for a deficit of 1179.

    Tomorrow, I have the day off work, so iron and cardio

  25. Mar 28, 2011
    Name: Day 1, wk 2
    Start Time: 11:00 AM
    End Time: 12:25 PM
    Duration: 01:25
    Location: Wilms Cnty Y
    Notes: Started with a 5 minute warm up on bike to get a sweat going.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 235 8
    #2 235 8
    #3 235 6
    #4 235 5

    2 Dumbbell Bench Press
    #1 170 6
    #2 170 7
    Can handle more, tried 100's but the pre-exhaustion from the declines was more than I expected, had to drop to 85's X2

    3 Seated Cable Rows
    #1 280 10
    #2 280 10
    #3 280 10
    #4 280 10
    Used the parallel grip bar, added a couple of 15 pound dumbells to the stack to increase resistance.

    4 One-Arm Dumbbell Row
    #1 100 8
    #2 100 8
    #3 100 8
    #4 100 8
    Even sets are left, odd sets are right.

    5 Barbell Shoulder Press
    #1 175 12
    #2 175 10
    Set up in squat rack, spotter had to help me rock it back to get it overhead. Could not maintain it overhead the 3rd set so I had to skip it, my delts must have been toast!

    6 Lying Triceps Press
    #1 85 12
    #2 85 9
    #3 85 9
    Using EZ curl bar
    7 Hammer Curls
    #1 30 12
    #2 30 12
    #3 30 12
    Did these seated to negate the chance of swinging/momentum.

    Finished things off with 35 minutes of 5 stage skyscraper cardio at max 10/15 resist at 115 avg spm, 285 cals.

  26. Today's dietary info: 2515 cals (107 carbs, 250 protein, 117 fat) with an estimated burn of 4693 for a deficit of 2179. **** better pay off for tomorrow's weigh in, that is a huge deficit!

  27. That's more than half a pound of fat!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  28. Quote Originally Posted by Milas View Post
    That's more than half a pound of fat!
    Here's to hoping that is all I burned up today. Hopefully, with 250g protein and 2 servings of BCAA's, muscle tissue was not sacrificed.

  29. Weigh in this AM was 279.4, down another 1.4 pounds from last week, overall total of 42.6. Did not take a waist measurement. Things seem to be slowing down a bit but not gonna panic.

  30. Mar 29, 2011
    Name: Day 2, wk 2
    Start Time: 04:35 PM
    End Time: 05:45 PM
    Duration: 01:10
    Notes: Lifting preceeded by 4 minute warm up.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 320 8
    #2 320 8
    #3 340 8
    #4 350 6

    2 Barbell Deadlift
    #1 285 8
    #2 325 4
    #3 335 1
    Crappy day deadlifting. Tried to hit 355 twice, no luck, don't get it since I nailed 365 last week. Possibly the 2K+ caloric deficit yesterday?

    Anyways, warm ups at 135, 185, 225. No belt till I tried 355. The iron giveth and the iron taketh

    3 Leg Press
    #1 520 12
    #2 520 12
    #3 520 12

    4 Calf Press On The Leg Press Machine
    #1 410 20
    #2 410 15

    Dietary info for today: 2826 cals (127 carbs, 220 protein, 164 fat [ yeah, I know, a bit to high] with an estimated output of 4409 for a deficit of 1583.
  

  
 

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