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

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  1. Quote Originally Posted by JudoJosh View Post
    CopyCat is training for the same event. I hear it is a bitch of a challenge to make it through
    Yeah, he did his first 12 mile run last week. Laughed my azz off when he told me he had never been so tempted to drink ditch water in his life as it had rained the day before and southern Ohio is very hilly so there was a lot of run off

    On top of that, he will be running his event in SoCal in late June, so I was reminding him to prepare for the heat! Not trying to discourage him, just want him to look at all angles.
    Recoverbro


  2. Apr 17, 2011
    Name: Day 1, wk 5
    Start Time: 03:20 PM
    End Time: 04:25 PM
    Duration: 01:05
    Notes: Started with 5 minute warm up.

    # Exercise Name Set Lbs. Reps
    1 Decline Barbell Bench Press
    #1 245 8
    #2 260 3 (no spotter)
    #3 280 2
    #4 290 1 (NEW PR!)
    #5 190 15
    Does not include warm up sets w/ bar, 135, 185.

    2 Bent Over Barbell Row
    #1 230 6
    #2 230 6
    #3 230 6
    #4 230 6
    Forgot how much these aggravate my elbow, think next week I will try the Yates UH variation.

    3 Dumbbell Bench Press
    #1 180 7
    #2 180 6

    4 Standing Military Press
    #1 140 12
    #2 160 10
    #3 170 4
    Really more of an OH press, wider grip.

    5 Standing Dumbbell Triceps Extension
    #1 65 12
    #2 65 11
    #3 65 10
    ensured good depth, super/opposing set these with hammer curls (next entry)

    6 Hammer Curls
    #1 35 12
    #2 35 12
    #3 35 12
    #4 35 12
    #5 35 10
    #6 35 10
    Even sets are left hand, odd sets are right.

    Finished off with 30 minutes of cardio, 5 stage hills profile, peak resistance 10/15, 277 cals.

    Diet thus far (still have super and pre-bed protein) 1981 cals (92 carb [minus 24 fiber], 197 protein, 92 fats). Estimated burn of 4466.
    Recoverbro
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  3. glad to see the feedback is all positive now.


    taman, you have some good guys in here!!!
    GOD, FAMILY, COUNTRY!!!

  4. Quote Originally Posted by thebigt View Post
    glad to see the feedback is all positive now.


    taman, you have some good guys in here!!!
    Hellz ya, Anton, Milas and Josh are all awesome as are you good sir!

    Today's dietary final: 2731 cals (104 carb [minus 28 fiber], 290 protein, 129 fats) Deficit of 1735.
    Recoverbro

  5. Quote Originally Posted by taman6886 View Post
    Hellz ya, Anton, Milas and Josh are all awesome as are you good sir!

    Today's dietary final: 2731 cals (104 carb [minus 28 fiber], 290 protein, 129 fats) Deficit of 1735.
    not so sure about that milas fella, lol.
    GOD, FAMILY, COUNTRY!!!
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  6. I was gonna say the same thing. It must be the Wyked talking!!!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
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  7. Quote Originally Posted by thebigt View Post
    not so sure about that milas fella, lol.
    What about HeretoStudy? He has been a big supporter also, I need to give some props his way also
    Recoverbro

  8. Just some cardio and ab work tonight ( I usually do abs at least twice a week, just don't bother to note it.) Anyways, 10X30/30 HIIT cycles at 80/100 % resist, peak SPM 232, 211 cals burned.

    Today's Dietary: 2522 in (112 carb [minus 25 fiber], 227 protein, 133 fats) with an estimated burn of 3802 for a deficit of 1280.

    Am beginning to feel like I have been stalling the last few weeks with being unable to get below 277, but the waist keeps getting smaller ( a wee bit more at least) each week. Recent strength gains in benching combined would suggest maybe I'm making some lean gains and still burning fat. We will see what tomorrow brings for the weigh in etc.
    Recoverbro

  9. Today's tale of the tape: Weight-277.4 (down 2lbs) waist- 44&7/8, down 3/8 in. Overall totals since we started our journey: Down 44.6 pounds, 6&1/8in off of the midsection.
    Recoverbro

  10. Quote Originally Posted by taman6886 View Post
    Today's tale of the tape: Weight-277.4 (down 2lbs) waist- 44&7/8, down 3/8 in. Overall totals since we started our journey: Down 44.6 pounds, 6&1/8in off of the midsection.
    Spectacular!!!


    Sorry for the absence, trying to catch up on everything.
    Taste the rainbow.

  11. Quote Originally Posted by bluehealer View Post
    Spectacular!!!

    Sorry for the absence, trying to catch up on everything.
    Thanks Blue and Welcome back. Been hunkering for some skittles
    Recoverbro

  12. Quote Originally Posted by taman6886 View Post
    What about HeretoStudy? He has been a big supporter also, I need to give some props his way also
    yup-hts is a good guy.
    GOD, FAMILY, COUNTRY!!!

  13. Apr 19, 2011
    Name: Day 2, wk 5
    Start Time: 04:45 PM
    End Time: 06:00 PM
    Duration: 01:15
    Notes: Started with 4 minutes cardio warm up,

    # Exercise Name Set Lbs. Reps

    1 Barbell Deadlift
    #1 320 8
    #2 340 4
    #3 360 2
    #4 320 3
    Warm ups at 140, 190, 230. Got 380 off the ground but could not lock it out. Realized after the fact that I had the 50lb bar, wonder if I would have hit 375 this week. Still the best DL'ing day since I pulled my hammy.

    2 Hack Squat
    #1 280 8
    #2 280 8
    #3 290 8
    #4 290 6

    3 Calf Press On The Leg Press Machine
    #1 590 20
    #2 590 20
    #3 590 16

    4 Leg Press
    #1 590 12
    #2 590 8
    #3 590 8

    Today's dietary info: 3006 cals (176g [minus 25g fiber], 265 protein, 139 fats) with an estimated burn of 4448 for a deficit of 1442. Cycled the carbs up a bit for Deadlift day.
    Recoverbro

  14. Not much activity today.

    2810 cals in (117 carb [minus 25 fiber]247 protein, 151 fats) with an estimated burn of only 3626, for a deficit of 816.
    Recoverbro

  15. Quote Originally Posted by thebigt View Post
    yup-hts is a good guy.
    PESCIENCE.COM

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

  16. Apr 21, 2011
    Name: Day 3, wk 5
    Start Time: 05:25 PM
    End Time: 06:40 PM
    Duration: 01:15

    Notes: Decided to shake things up a bit tonight, went pretty well.
    # Exercise Name Set Lbs. Reps

    1 Barbell Bench Press - Medium Grip
    #1 225 6
    #2 225 6
    #3 225 5
    #4 225 4
    #5 165 12
    #6 175 10
    These were dead presses, set up in a power rack with pins set so bar was barely touching my chest. All reps started at the bottom and emphasized slow negs. No bounce back, no elastic momentum. Very intense results.

    2 Assisted pull up
    #1 242 4
    #2 242 4
    #3 232 6
    #4 232 6
    Noted weight is BW + shoes etc minus assist weight.

    3 Incline Dumbbell Press
    #1 170 4
    #2 170 8
    Kind of lost it on the first set but recovered, however, it costs me some reps.

    4 DB Pull overs
    #1 55 12
    #2 65 12
    5 Close-Grip Bench Press
    #1 175 9
    #2 175 7

    6 Standing One-Arm Dumbbell Triceps Extension
    #1 30 10
    #2 30 10
    #3 30 10
    #4 30 10
    Been trying to put some emphasis on the rear head, this seems to get the job done. Even sets are left hand, odd sets are right

    7 Standing Bicep Cable Curl
    #1 120 12
    #2 100 10
    #3 80 10
    #4 40 12
    #5 120 8
    #6 100 6
    #7 80 4
    #8 40 10
    Did these as drop sets 2x (120, 100, 80, 40) Damn good pump and burn.

    Finished with 10X 20/40 HIIT entire time was at 100% resistance, max SPM= 252. 135 cals

    Today's dietary info: 3068 cals (105 carbs [minus 25 fiber], 304 grams of protein, 160 fats) with an estimated burn of 4540 for a deficit of 1472.
    Recoverbro

  17. Apr 22, 2011
    Name: Day 4, wk 5
    Start Time: 10:00 AM
    End Time: 11:20 AM
    Duration: 01:20
    Location: Wlms County Y
    Notes: Started with a 3 minute warm up on eliptical. Got a sweat rolling. AM very pleased with the way things went today.

    # Exercise Name Set Lbs. Reps

    1 Barbell Full Squat
    #1 320 6
    #2 350 4
    #3 380 2
    #4 260 10
    War ups at bar (50#) 140, 190, 230. All reps to parallel

    2 Romanian Deadlift
    #1 260 8
    #2 260 8
    #3 260 8
    #4 260 8
    Getting closer to the weight I was at when I popped my hammy, trying not to let it get in my head.

    3 Leg Extensions
    #1 230 12
    #2 230 12
    #3 245 10

    4 Lying Leg Curls
    #1 110 12
    #2 110 10
    #3 110 10
    Have been making some nice gains here lately.
    Recoverbro

  18. Dietary info for today: 2630 cals (110 [minus 27 fiber]= 83 carbs, 231 protein, 138 fat grams) with an estimated burn of 4395 for a deficit of 1765.

    Wanted to keep it tight today despite leg day as I am taking the wife (and kids) out for her Birthday tomorrow, gonna use this as my first "cheat meal" in almost 2 weeks. Please note, it will be a MEAL and not all day. Hopefully, I can get a bit of cardio in ahead of time.
    Recoverbro

  19. Ok all, have to admit I blew the hell out of the diet this weekend. Was actually pretty good at the buffet for my wifes Birthday, stuck to chicken (although breaded) and salad except a baked potato then I snagged a wht bread dinner roll, and a couple of small pieces of pie.

    Then Sunday came and it was easter and family and well............. on top of that no Sunday Iron because of the Holiday. So we will see what the damage is Tuesday and go from there. Am kind of hoping that even with some gain, it will reset my metabolism as I seemed to be at a plateu the last week or two. This week is gonna be tight for the Iron also, son has a school program Tuesday, so will have to either alter the schedule or squeeze one in early Tuesday before work.
    Recoverbro

  20. damn taman how you gonna do that bro! no carbs for the rest of the week for you!!
    BJJ = life

  21. Quote Originally Posted by AntonG42O View Post
    damn taman how you gonna do that bro! no carbs for the rest of the week for you!!
    See now, this is why I tell on myself, so you guys can bust my chops! Overall, this is just a set back, no where near a crushing blow,
    Recoverbro

  22. Beats my half pound of chocolate (or more), $5 Taco Bell Big Box, and numerous other cheat foods this weekend!!! I put back on 12lbs from Saturday night to Sunday night!!!

    Okay, so I was a bit dehydrated and all from contest prep, but still put a lot of crap in my body that I didn't need to!
    NeedToBuildMuscle Representative / PowerChews Representative
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  23. I assume the comp is over now? How did you fare my friend?
    Recoverbro

  24. Quote Originally Posted by taman6886 View Post
    I assume the comp is over now? How did you fare my friend?
    I finished fifth in the open competition, there was no novice for me to compete at. I went in and did my best, just turns out I don't have the frame for competitive BB IMO. I was in the largest class (middleweight, 155-176lbs), with 7 guys.

    Although a lot of people were saying I looked really good, I just didn't feel like I was at the same level as the other dudes there. At least I placed and got a medal, the guys I beat were all sour grapes in the changing room after!

    There's a video of my 60 second free posing in my log, check it out.
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  25. taman, looks like you are still plugging away. dont let dropping the ball get you down man.

    I'm on a diet now too. you just gotta get back to it, put it behind you.

    edit: easter was a blown day for a lot of us. today hasnt been fun.
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