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

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  1. Off day today (workout wise) so nothing but driving and my job. Dietary info as follows: 2596 cals (148 carb, 207 protein, 135 fats) with an estimated output of 3642 for a deficit of 1045.


  2. Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
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  3. good luck brother, i hope everything works out
    BJJ = life

  4. Thanks Anton

    Her heart cath went ok, now all we can do is wait.

    Today's dietary info as follows: 2590 cals (106 carb, 209 protein, 153 fats) with an estimated output of 3630 for a deficit of 1041. Hopefully things stabilize with my Sister in Law so I can go back at it tomorrow. Will have no dietary info as this it will be my cheat meal day.
    Last edited by taman6886; 03-31-2011 at 08:44 PM. Reason: Added an apple I forgot and minus 1tbsp PB

  5. Quote Originally Posted by taman6886 View Post
    Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
    On your side with this! Best of luck to you and your family.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
    •   
       


  6. Quote Originally Posted by taman6886 View Post
    Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

    Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
    You are a good man sir and sound like a terrific husband!

    Be there for your family bro, we wil lall still be here. Family always comes first, to the sounds of your posting though it seems like you already know this. If you have to miss a couple trainng days due to helping cook dinner, put the kids to sleep, and/or just talking and being there for your wife than so be it. They are ALL more important. The iron will always be there for you when you done with whatever it is that is going on and so will we.

    Best of luck to your family
    PESCIENCE.COM

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

  7. Thanks all, you guys are all class acts! Things are looking good to get back on track tonight!

  8. Apr 1, 2011
    Name: Day 3, wk 2
    Start Time: 04:25 PM
    End Time: 05:45 PM
    Duration: 01:20
    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 5
    #2 235 5
    #3 235 5
    This is really pissing me off, keep losing ground on my bench but most everything else I am gaining WTF? Maybe it is a mental block.

    2 Assisted Pull Up
    #1 238 7
    #2 233 7
    #3 243 5
    #4 248 3
    Noted weight is estimated body weight + shoes etc minus assist weight.

    3 Incline Dumbbell Press
    #1 150 10
    #2 160 8
    #3 160 8
    Noted weight is DB weight X2

    4 Close-Grip Bench Press
    #1 185 6
    #2 185 4

    5 Triceps Pushdown - Rope Attachment
    #1 140 10
    #2 150 8
    6 Preacher Curl
    #1 75 10
    #2 75 10
    Using EZ bar

    7 Seated Cable Curl
    #1 100 12
    #2 110 12

    8 Badger Magnum Lateral raise machine
    #1 100 12
    #2 110 10

    Finished things off with 12X30/30 HIIT cycles at 70%/90% max resistance avg. peaking at 203 SPM and coasted to an even 20 minutes. 185 cals.

    Did not track dietary info, cheat meal day. Estimated burn of 4606.

  9. Apr 2, 2011
    Name: Day 4, wk 2
    Start Time: 12:40 PM
    End Time: 01:50 PM
    Duration: 01:10
    Location: Wilms, Cnty Y

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 285 6
    #2 325 4
    #3 355 2
    #4 245 10
    Still making sure I get to parallel. Nice to see this one is bouncing back after having to drop some weight for better form/depth.

    Warm ups at bar, 135, 185, 225. Used belt for 3rd set only.

    2 Romanian Deadlift
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8

    3 Leg Extensions
    #1 185 12
    #2 200 12
    #3 215 12
    Dift. machine, seem to be able to do "more" on this one.

    4 Lying Leg Curls
    #1 90 12
    #2 100 10
    #3 100 10
    Dift. machine, seem to be able to do "more" on this one.

  10. Today's dietary info: 2623 cals (112 carb, 266 protein, 121 fats) with an estimated burn of 4303 for a deficit of 1680.

  11. Apr 3, 2011
    Name: Day 1, wk 3
    Start Time: 02:40 PM
    End Time: 04:05 PM
    Duration: 01:25
    Location: Wilms Cnty Y
    Notes: Hit 5 minute warm up first.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 235 8
    #2 250 4
    #3 255 3
    #4 275 2
    Had a good spotter. Last rep on sets 3 and 4 were forced. Very happy with the way this went today.

    2 Dumbbell Bench Press
    #1 180 6
    #2 180 4
    noted weight is DB weight X 2

    3 Seated Cable Rows
    #1 250 4
    #2 220 6
    #3 220 6
    #4 220 6
    Used the paramount machine which has a surprising more amount of resistance than the cable stack.

    4 Barbell Shoulder Press
    #1 180 6
    #2 160 8
    #3 160 8
    Did not have a reliable spotter, did these standing in the squat rack.

    5 Seated Dumbbell Press
    #1 130 6
    #2 110 10
    Just trying to get a good burn going.

    6 Seated Triceps Press
    #1 55 12
    #2 60 12
    #3 65 10
    Trying to put emphasis on the rear head. Had been a while since I had done these and wanted to go very deep so I started at 55 to see where I was at.

    7 Standing One-Arm Dumbbell Triceps Extension
    #1 25 10
    #2 25 10
    #3 25 6
    #4 25 7
    Odd sets are right, even sets are left. Swapped left and right and repeat with no rest.

    8 Hammer Curls
    #1 35 10
    #2 35 10
    #3 35 10
    #4 35 10
    #5 35 10
    #6 35 10
    Even sets are right, odd sets are right hand. Actually did both hands at the same time.

    Finished up with 30 minute " 5 stage hills" profile for cardio, max resistance was 10/15, avg 114 spm, 241 cals.

    Estimated output today: 4643

  12. Nutritional info for today: 2643 cals (119 carb, 235 protein, 143 fats) output of at least 4643 for a deficit of 2019. Beginning to worry about these larger deficits. Any input there Gentlemen (and ladies if any are following along)?

  13. are you making progress still?
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
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  14. Quote Originally Posted by Milas View Post
    are you making progress still?
    Weigh in tomorrow Milas.

  15. Quote Originally Posted by Milas View Post
    are you making progress still?
    Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.

  16. how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
    BJJ = life

  17. Quote Originally Posted by AntonG42O View Post
    how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
    Cool, overall feeling great Anton. Have to push myself to get to the gym sometimes, but once there, am ready to hit it. Thanks for the input!

  18. Quote Originally Posted by taman6886 View Post
    Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.
    No problem. What I find is there's no need to tweak what's working. When you stall out or plateau that's when you need to change something. I was just trying to get a sense of if the large deficits are working for you, or not.

    Honestly, I don't think the deficit is too bad given your goals. If, however, it's impacting your life too negatively then you should probably adjust.

    Right now I'm in contest prep mode, so I'm in a deficit and eating only a few bland things, so life sucks but I'm making great progress. I'm also doing ~2hrs cardio every day, and lifting 5 days a week, and posing practice 3-4 times a week. I am blowing through fat, but it comes at a price. My lifts are going down, but I expected that to a degree.

    So let us know how the current plan is working for you, what your complaints are, and we'll see what we can adjust!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  19. Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

    A lineman's declaration:

    Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

    It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
    __________________

  20. preach big fella preach!
    BJJ = life

  21. Quote Originally Posted by AntonG42O View Post
    preach big fella preach!

    LOL, thanks Anton

    Did not have time for cardio today. Got caught up in a Crisis Intervention at work and wanted to get home to see my Mom who is back from Texas for the summer. Anyways, today's numbers are as follows: 2603 cals (81 carbs, 236 protein, 156 fats) with an estimated output of 3630 for a deficit of 1027.

    Tomorrow: Tale of the tape in the AM and then back to the iron after work. Deadlifts INCOMING!

  22. Quote Originally Posted by taman6886 View Post
    Deadlifts INCOMING!
    Love those words.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  23. Quote Originally Posted by taman6886 View Post
    Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

    A lineman's declaration:

    Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

    It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
    __________________
    love it!!!
    PESCIENCE.COM

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

  24. Today's tale of the tape is a bit weird. Weighed in at 280.4 which is up 1 pound from last week but waist measured 45.5, down 3/4 an inch. Guess I gained some lean mass this week.

  25. Apr 5, 2011
    Name: Day 2, wk 3
    Start Time: 04:30 PM
    End Time: 05:55 PM
    Duration: 01:25
    Mood: Energized and Ready!
    Notes: Actually felt a bit anxious before work out today, not sure why, hands were actually shaking. Glad I had somewhere to dump that .

    Lifting preceeded by 4 minute warm up. With the way things went last week, I started out with deadlifts.

    # Exercise Name Set Lbs. Reps
    1 Barbell Deadlift
    #1 275 8
    #2 325 5
    #3 345 2
    #4 365 1
    #5 225 10
    Warm up sets at 135, 185, 225. Belt only on set 3 and 4.

    2 Hack Squat
    #1 230 8
    #2 230 8
    #3 250 8
    #4 250 8
    Had caught my self cheating too much pushing off with my hands on my knees at the bottom, focused on depth and not doing this except the last 2 reps of last set.

    3 Calf Press On The Leg Press Machine
    #1 500 20
    #2 500 20
    #3 500 15

    4 Leg Press
    #1 550 10
    #2 550 10
    #3 550 8

    Total volume exceeded 57K

    Bumped the carb intake today in preparation for deadlifts. Today's totals: 2951 cals (151 carbs, 262 protein, 139 fat) with an estimated output of 4567 for a deficit of 1616.

  26. Just my regular work today, so I kept it pretty tight. 2285 cals in (88 carb, 184 protein, 138 fats) with an estimated output of 3626 for a deficit of 1341.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  27. Apr 7, 2011
    Name: Day 3, wk 3
    Start Time: 05:25 PM
    End Time: 06:30 PM
    Duration: 01:05

    Notes: Found out that one of the bars is a 50# , may help explain my crappy bench work the last few weeks. Did some extra burn out bench press sets, so by the time I hit the triceps, they were fried.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 8
    #2 245 4
    #3 275 2
    #4 185 10
    #5 185 8
    #6 135 12
    1 Forced rep on 275 set. Unracked 315 to get a feel for it, but my spotter was not confident, so I skipped hitting a slow neg like I wanted to do.

    2 Assisted Pull Up
    #1 238 8
    #2 243 4
    #3 243 4
    #4 248 4
    Noted weight is body weight +shoes and clothes minues assist weight.

    3 Barbell Incline Bench Press - Medium Grip
    #1 190 6
    #2 190 6
    Took bar all the way down to collar bone.

    4 Close-Grip Bench Press
    #1 155 8
    #2 155 7

    5 Triceps Pushdown - Rope Attachment
    #1 80 6
    #2 80 4
    Used a 2 pulley rack, amazing how much more resistance there is on this one.

    6 Barbell Curl
    #1 80 12
    #2 80 10

    7 Cable Hammer Curls - Rope Attachment
    #1 110 12
    #2 110 12

    Finished it off with 10 X 20/40 HIIT cycles at 100% and 80% max resist, peak SPM 215, 180 cals.

    Today's dietary info: 2731 cals (117 carbs, 252 protein, 145 fat) with an estimated output of 4423 for a deficit of 1692.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  28. gotta get a beefier spotter bro! lol
    BJJ = life

  29. Quote Originally Posted by AntonG42O View Post
    gotta get a beefier spotter bro! lol
    Could have used that tonight again, see below:

    Apr 8, 2011
    Name: Day 4, wk 3
    Start Time: 04:25 PM
    End Time: 05:30 PM
    Duration: 01:05

    Notes: Started with 4 minute warm up to get a sweat rolling.


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 295 6
    #2 335 4
    #3 365 3
    Warm ups at bar, 135, 185, 225. Belt on heavy sets only. All reps parallel, tried 385 but got stuck at bottom, had to bail.

    2 Romanian Deadlift
    #1 250 8
    #2 250 8
    #3 250 8
    3rd set felt a little weird, stopped after that. May be paranoid, but I am not gonna risk pulling a hammy again.

    3 Leg Extensions
    #1 200 12
    #2 200 9
    #3 200 8

    4 Lying Leg Curls
    #1 100 10
    #2 100 8
    #3 100 8

    Today's dietary info: 2826 cals (158 carbs, 233 protein, 148 fats) with an estimated output of 4336 for a deficit of 1510. A bit high on the carbs, but hell, it is leg day after all
    __________________
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  30. Just some cardio today, so I wanted to keep it pretty tight (plus church social tomorrow I have been "saving" for. Did 35 minutes on 5 hills profile, max resist 10/15: 260 cals.

    Today's totals: 2560 in (71 carb, 240 protein, 151 fats ) with an estimated output of 3740, for a deficit of 1180. If I keep eating 4 eggs daily (Thanks Anton ), I am gonna have to drop the Olive Oil in the AM, as fat grams have been climbing up there.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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