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

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  1. Yesterdays dietary info: 2495 cals (125 [minus 27 fiber]= 98 carbs, 261 proteint [+15g bcaa], 98 fats with an estimated burn of 4037 for a deficit of 1542.

    No lifting today, just a couple of bike rides, a 45 minute one and then a 21 minute ride with my youngest.

    Dietary: 2824 cals (175 [minus 30 fiber] = 145 carbs, 223 protein, 133 fats) with an estimated burn of 4122 for a deficit of1298. There were also some handfuls of cauliflower, celery, bell peppers and black cherries both today and yesterday that are not included in the totals.
    Recoverbro


  2. 8/8/11, Day 1, wk2, Mesocycle 3
    5:20-6:20

    Oh BB Press 135x3, 155x3, 175x4 (A little disappointed here, got a bit cheap on the last two reps as far as depth goes. Shoulders are feeling a bit funky after those flyes Thursday. Time to eliminate those from the list of options again

    Seated OH DB PRess 4x12 @60'sx2
    12/12/12/8

    DB Lateral Raise 4x10 @ 25'sx2
    10/10/10/10

    Seated Bent Over Rear delt raise 4x15 @25's
    15/15/15/12

    DB Concentration curl 4x12 at 35
    12/12/8+4fr, 8.

    Dietary for today (Does not include some raw veggies I also ate)

    2588 cals (114 [minus 26 fiber] =88 carbs, 268 protein [+15g bcaa]122 fats) with an estimated burn of 4059 for a deficit of 1471.
    Recoverbro
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  3. Sounds like you are making progression.

    Good luck with continuing with your transformation and diet.

    I will need to be going on a better diet to slim down some myself.

    Quote Originally Posted by taman6886 View Post
    8/8/11, Day 1, wk2, Mesocycle 3
    5:20-6:20

    Oh BB Press 135x3, 155x3, 175x4 (A little disappointed here, got a bit cheap on the last two reps as far as depth goes. Shoulders are feeling a bit funky after those flyes Thursday. Time to eliminate those from the list of options again

    Seated OH DB PRess 4x12 @60'sx2
    12/12/12/8

    DB Lateral Raise 4x10 @ 25'sx2
    10/10/10/10

    Seated Bent Over Rear delt raise 4x15 @25's
    15/15/15/12

    DB Concentration curl 4x12 at 35
    12/12/8+4fr, 8.

    Dietary for today (Does not include some raw veggies I also ate)

    2588 cals (114 [minus 26 fiber] =88 carbs, 268 protein [+15g bcaa]122 fats) with an estimated burn of 4059 for a deficit of 1471.

  4. Day 2, week 2, Mesocycle 3, 5A OHP Day 1
    Workout started with a 5 minute warm up
    5:05-6:05, duration: 1 hr.

    Dead Lift: 265x3, 305x3, 340x5

    Assisted Wide Grip Pull up (noted weight is BW +clothes minus assist weight)
    10/10 @200, 8+2 FR and 7 + 5 sec hold @ 205.

    V Bar cable row 4x12 @170

    Romanian Dead Lift 4x10 @ 245

    Hanging Leg raise
    15+5 with bent knees, 15/10+5 (bent knee)

    Dietary for today:3169 cals (170 [minus 28 fiber]=142 carbs, 255 protein [+15g BCAA], 170 fats.) with an estimated burn of 4081 for a deficit of 912.
    Recoverbro

  5. Quote Originally Posted by may19th2001 View Post
    Sounds like you are making progression.

    Good luck with continuing with your transformation and diet.

    I will need to be going on a better diet to slim down some myself.
    Thanks for the encouragement Sir!

    Dietary info for today: 2524 cals (160 [minus 29 fiber]=131 carbs, 249 protein [+10g bcaa], 103 fats) with an estimated burn of 3498 for a deficit of 974.

    Tomorrow: Chest and tri's
    Recoverbro
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  6. 8/11/10 Day 3, wk2 (MC3) 5A OHP Day 3
    4:30-5:35 PM

    Bench 190x3, 215x3, 245x4 (Bit disappointed here, wonder if the shoulder tweak from last weeks flyes is playing a role here. Next week we try for 255, if the reps are comparable, I will indeed be impressed.)

    Incline DB Press 4x12 @80's
    12/12/7/7

    Decline Bench (in Power rack, been about 4-6 weeks since I have done these) Target was 4x8-10 @ 195 -8/6/5/6

    Assisted Dip (BW+clothes minus assist weight) [email protected] 230
    10/10/10/10

    Straight Bar Wide Grip cable Pushdown (Target was 4x12 @90 but 10 reps was all I could get but felt good on 2 wheel pulley)

    High Pulley Stirrup Isolation curl (Looks like doing a front bicep pose with cables - am trying to find something to emphasize the inner bicep head, any tips would be appreciated)
    40lbs 12/12, 50lbs 12 reps.

    After the iron we did 12x45/45 HIIT at 10/10 resistance on stepper, 130 cals.

    Dietary: 3110 cals (202 [minus 42 fiber]=160 carbs, 270 protein [=15g BCAA]140 fats) with an estimated burn of 4200 for a deficit of 1090.
    Recoverbro

  7. Today did not quite go as planned, got called out for a crisis intervention 45 minutes before closing so I did not get to the gym. Did ride about 9.5 miles in a bit over an hour with my sister over varied terrain. Squats/Legs tomorrow AM.

    Dietary for today: 2953 cals (159 [minus 31 fiber]=128 carbs, 262 protein (plus 17 grams BCAA), 151 fats) with an estimated burn of 4159 for a deficit of 1206.
    Recoverbro

  8. Day 4, wk 2 (Mesocycle 3) 5/3/1. 5a OHP day 5
    9:35-10;35

    Squat 265x3, 305x3, 340x7 (Just enough help to keep it moving on 7th rep- this is one less rep than I hit 325 for last week.)

    Paramount Squat Press -4x15 @380 (Plate weight only)

    Leg Extionsion 4x12 @ 245 (New PR)
    12/12/12/12 [+5 sec squeeze and hold at peek on last rep)

    Lying Leg Curl [email protected] (targget)
    12/12/11/8 [calf cramp ended last set)

    Nautilus Crunch Machine 3x40 @ 120

    Been a very active day. Got home after the gym and mowed my mother's yard then packed the kids in the car and took them to the lake, ate my cheat meal at Pondorosa on the way home Ribeye and buffet. Am likely over 300g protein and at least 26g BCAA.
    Recoverbro

  9. Pretty quiet day today, just church and chillin' then a 7.5 mile bike ride with my sister. (She is near her goal of 350 miles for the summer starting in June, very proud of her.)

    Also, started to incorporate some grapefruit into my diet, whole, fresh ruby reds for the fat mobilization and decreasing of first pass liver metabolism. Will try to get in at least once a day.

    Dietary as follows: 2697 cals (195 {42 of which was from 2 grapefruit} [minus 29 fiber] for a total of 166 carbs, 213 protein [+12g BCAA], 123 fats) with an estimated burn of 3874 for a deficit of 1177.

    Tomorrow starts the heavy week of 5/3/1 and I am getting stoked for it, OH BB Press! LET's do THIS!
    Recoverbro

  10. Day 1, wk 3 (Mesocycle 3 5/3/1) 5a OHP day 7
    5:25-6:20
    Standing OH BB Press 145x5, 165x3, 185x3

    Seated OH DB Press 4x12 @65's
    12/12/7/6 (very pleased with this).

    DB Lateral Raise 4x10
    Started with 30's got 10 but they were sloppy. dropped back down to 25's, much better form 10/10/10 @25's

    BO seated rear delt raise [email protected]
    15/15/15/12

    Concentration curl (strict iso, no cheating) @30
    12/12, 12/12, 12/12, 12/12

    Standing wide grip BB Curl (Still looking for something to hit the inner head, went light, these seemed to do it.
    50# 12/12/12.

    Dietary for today : 2969 cals (160 [minus30]=130 carbs, 258 protein, 154 fats) with an estimated burn of 4116 for a deficit of1147. Total's include 2 red grapefruit. Am really starting to love these (maybe a bit too much.)
    Recoverbro

  11. Day 2, wk 3 (5/3/2 MC 3) 5a OHP day 8
    12;55-2:05 (worked out at a different Y today,)

    Dead lift (found out after the fact that I actually had a 50lb bar, was supposed to go 285, 325, 360) 290x5, 330X3, 365X2.

    Assisted Wide Grip Pull Up (different machine, but COME ON!)
    200-6, 160x8/8/8

    V bar cable row (dift machine increased weight this time)
    190-12, 205-12, 235-12, 250-12

    Romanian DL @250
    10/10/10/10

    Lying leg raise (hips off bench
    20/10 (staight leg, bent knee), 15/10.

    Dietary info later
    Recoverbro

  12. Ok, finished the nights activity with a 40 minute bike ride with the kids.

    Kind of let the carbs get a bit out of hand today but it was all pretty clean, a good portion of it came from 2.5 red grapefruits, I am becoming compulsive with those damn things.

    Anyways, here is the nutritional info for today:

    2646 cals (263 [minus 34 fiber]=229 carbs, 248 protein [+28g bcaa which should easily compensate for me being off my protein target by 12 protein]75 fats) with an estimated burn of 4412 for an deficit of 1766.
    Recoverbro

  13. We'll have to call you ruby red!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  14. Quote Originally Posted by Milas View Post
    We'll have to call you ruby red!
    That would definately be one name I have never been called before!

    Dietary for today: 2491 cals (142 [minus 27 fiber] = 115 carbs [40 from grapefruit], 230 protein {+12bcaa), 120 fats) with an estimated burn of 3474 for a deficit of 983.
    Recoverbro

  15. Ok, we have ran 9 days at 4ml/day with no sides or issues, decided to kick it up to 6 with 2 pre WO and one post WO. At that rate, we should have about 34 days worth left depending on how much has been wasted with "extraction issues." Must admit, did feel a considerable boost with the 2ml dose pre-wo, admittedly, that is very subjective. If that goes well and finances allow, I may go for a 3rd bottle to run at 8ml/day.

    Have also decided that even though my shoulders feel like they could use the deload, I am going to forgo my light week and go back to week one status (5's at 65/75/85% training max/) Training maxes for this time around will be 200 for OH BB Press, 390 for Deads, 275 for bench and 390 for squats.

    Day 3, wk3 (MC 3 of 5/3/1), 5a OHP day 10.

    Bench 200x5, 225x3, 255x3 (Not bad, added 15 pounds and only lost a rep over last weeks 90% set)

    Incline DB PRess 4x12 @80's
    12/12/8/6 (Gained 3 reps over last week, gonna stay here till we are closer next week.

    Decline Bench 4x8-10 @200 (Pec's and delts are pretty fried by the time we get here.) 7/6/5/5

    Assisted dip (noted weight is bw+clothes and shoes minus assist weight) [email protected] 10/10/9/8 (Bump next week)

    Wide grip straight bar triceps Pushdown (3 pulley cable=more weight)
    110-12/120-12/140-12/12

    Seated wide grip DB Curl (Not sure what to call these, still trying to focus on the inner head. Sat down, tucked elbow into side, rotated lower arm to about a 30 degree angle relative to my thigh and curled the DB slowly to my front delt, very effective) @25's 12/12, 12/12, 12/12.

    Cardio was a 20 minute bike ride with my 8 year old he seemed determined to leave me in the dust. This was "more than casual."

    Dietary for today: 3140 cals (232 {minus 40 fiber} = 192 carbs {includes one grapefruit}, 264 protein {+16g BCAA), 141 fats) with an estimated burn of4338 for a deficit of 1198.
    Recoverbro

  16. I'll be interested to hear what the 5aOHP does for you at the end results wise.
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  17. 8/19/11 Day 4, wk3 (5/3/1 MC 3) 5a OHP day 11
    4:50-5:50

    Squat 285x5, 325x3, 360 x5 (Bumped 20 lbs, lost two reps, pretty good. Could have maybe pushed for 6 but had no spotter, did not feel like bailing and smacking my ass on the floor if I couldn't come back up.)

    Paramount Squat Press 4x15 @400 (Plate weight only, this is a 20 pound bump over last week.)
    15/15/15/15

    Leg Extension 4x12 @ 250
    12/12/8/11 (Not sure what happened on set 3 but walked around a bit and stretched before the 4th set, seems to have made a difference.)

    Lying Leg Curl 4x12 @ 150
    12/12/11/9

    Red Ball crunches 3x40.

    Dietary for today: 2962 cals (206 [minus 34 fiber] = 172 carbs [40 from 2 grapefruit], 230 protein [+28g BCAA), 138 fats) with an estimated burn of 3986 for a deficit of 1024.
    Recoverbro

  18. Awesome work man! Keep it up!

  19. Quote Originally Posted by Wormy View Post
    Awesome work man! Keep it up!
    Thank you sir and welcome aboard!
    Recoverbro

  20. Pretty quiet day today. 50+ minute bike ride for cardio. Drove to menards for a ceiling fan reversing switch-they don't carry them DAMN.

    Dietary: 2901 cals (180 [minus 33 fiber]= 147 carbs, 250 protein [plus 12g bcaa], 126 g fat) with an estimated burn of 3901 for a deficit of 1000.
    Recoverbro

  21. Day 1, wk 1 (Altered Mesocycle 4) 5a OHP day 14.
    5:30-6:30

    Standing OH BB Press 130x5, 150x5, 170x9 (PR here, very pleased with this)

    Seated OH DB Press -4x12 @65's
    12/12/10/8 (5 more reps than last week, bump to 70's next week)

    DB Lateral Raise @30's
    10/10/10/9 +1 PR (These were rough but got my upper arm at least parallel to the floor on all but the last rep.)

    BO Cable rear delt raise (Straight arm, more focused and better pump than DB's_
    20 -15/15/15/15

    Concentration curls 4x12 @35
    12/12, 12/12, 11/11, 8/8 (Pretty well pleased with this increase also)

    Wide Grip Straight bar curls @60
    3x12 (This get the inner head gorged with blood, nice pump.)

    Dietary for today: 2896 cals (171 [minus 29]=142 carbs, 249 protein [+16g bcaa], +147 fats) with an estimated burn of 4059 for a deficit of 1163.
    Recoverbro

  22. Day 2, wk 1(altered Mesocycle 4) 5 a OHP day 15
    5:25-6:40

    Dead lift 255x5, 295x5, 330X7 (matched last cycles 85% day at 325 for reps, got 8 off the floor but could not lock it out)

    Assisted Wd Grip Pull Up 4x10 @210 (BW +clothes minus assist weight)
    10/10/8/8 (10 pound increase over last time I was on this machine.)

    v Bar seated cable row - 4x12 @ 180 (old cable again=less weight from last week) 12/12/12/12 (bump for next week)

    Romanian Dead Lift 4x10 @ 255
    10/10/10/10

    Hanging leg raise (straight/bent knee)
    15/10, 15/5, 15/5

    Finished it off with 30 minutes of variable resistance cardio at 60/80/100% resistance. 165 cals.

    Dietary for today:

    3133 cals (216 [minus 37 fiber]=179 carbs, 292 protein [+16g bcaa]132 fats0 with an estimated burn of 4318 for a deficit of 1185.
    Recoverbro

  23. Got a bit off track on the diet today for an off day. Thing is, the extra cals came from grapefruit and a late supper that was a salad with fresh tomato and swiss. (Would have saved a lot of cals if I went Italian instead of ranch) but it was all clean today.

    Totals: 2918 cals (172 [minus 34fiber]= 138 carbs, 249 protein [+12g bcaa], 141 fats) with an estimated burn of 3498 for a deficit of 580.
    Recoverbro

  24. 8/25/11 Day 3, wk1 (Altered Mesocycle 4) 5a OHP day 17
    6:00-7:05
    Got a late start tonight. Things started out well, was a bit disappointing in the middle, then ended ok. Was hoping to see more strength gains on my chest work this week. The irritation in my RC is getting worse, not sure if that has anything to do with it, just tried to push through it. Gonna ice it a bit more tonight.

    180x5, 205x5, 235x7 (Matched last cycles reps with 5 more pounds)

    Inc DB Press @80's
    12/11/6/6 (Lost some reps compared to last week, may just bump it next week to "throw down the gauntlet" to myself.

    Decline BB press @205
    7/5/4 (dropped to 185 to get more reps)-8.

    Assisted Dip (BW +clothes minus assist weight) 245 (8 pound jump over last week.
    9/7/7/6

    Straight bar Wide grip Pushdown (2 pulley cable = more resistance) @90 12/12/10/10

    Wide angle DB Curls @30 (for inner head)
    12/12, 12/12 (Running late, had to cut it short.

    Dietary for today: 3041 cals (253 [minus 44 fiber {and 2 grapefruit}]=209 carbs, 252 protein [+22 BCAA), 129 fats) with and estimated burn of 4121 for a deficit of 1080.
    Recoverbro

  25. Day 4, week 1 (Altered MC 4) 5a OHP day 19.

    Squats 255x5, 295x5, 330x8

    Paramount Squat Press 4x15 @ 410 (Plate weight only) 10lb jump and matched all reps over last week.

    Lying leg curl @130
    12/12/9
    Leg Press @255
    12/12/12
    Nautilus crunch @160
    20/20/15

    (Sacrificed 4th set on leg curls and extensions, had to get moving.

    Dietary for today: 3022 cals, (134 [minus 29 fiber]= 105 carbs, 284 protein (plus 27g bcaa) and 148 fats) with an estimated burn of 4112 for a deficit of 1090.
    Recoverbro
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