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

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  1. Quote Originally Posted by FlexW99 View Post
    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
    Thanks Flex

    Jan 28, 2011
    Name: Day 4, wk 2 (day 32 of strip out)
    Start Time: 04:40 PM
    End Time: 06:15 PM
    Duration: 01:35

    Notes: Warmed up with 4 minutes on elliptical, just enough to get a sweat going with my hoodie up.


    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 335 8
    #2 375 6
    #3 405 4
    #4 435 1
    Needed a bit of help at the bottom for the 435 set, so I cannot claim it as a new max yet. Set 1 at 335 was done with no belt.

    2 Romanian Deadlift
    #1 265 6
    #2 265 6
    #3 265 6
    #4 265 5
    Still hate these things.

    3 Leg Extensions
    #1 160 12
    #2 160 12
    #3 160 12

    4 Lying Leg Curls
    #1 115 12
    #2 115 9
    #3 115 8

    5 Standing Calf Raises
    #1 205 12
    #2 215 11
    #3 215 10


  2. Damn sounds like your doing a good job of killing your at the gym and working on the diet great job.
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  3. Today's diet info: 2830 cals, estimated 3610 out, deficit of 798. 183 carbs, 232 pro, 129 fat.

  4. Thanks KillaK!

    Jan 30, 2011
    Name: Day 1, wk 3 (Day 34 of strip out)
    Start Time: 02:05 PM
    End Time: 03:25 PM
    Duration: 01:20
    Location: Williams County Y
    Mood: Energized and Ready!
    Notes: Lifting preceeded by 5 min warm on Elliptical and followed by 10 30/30 HIIT cycles pushing for 180 SPM at 3/5 Resistance and then 8 minutes of coasting. (191 cals total)

    1 Barbell Bench Press - Medium Grip
    #1 255 6
    #2 255 5
    #3 255 5
    #4 255 5

    2 Bent Over Barbell Row
    #1 250 6
    #2 250 5
    #3 250 5
    #4 250 4

    3 Barbell Shoulder Press
    #1 165 12
    #2 165 12
    #3 165 9

    4 Assisted Dip
    #1 226 10
    #2 236 6
    #3 236 5
    Noted weight is estimated bw+clothes (306) - assist wgt

    5 Triceps Pushdown - Rope Attachment
    #1 130 12
    Went straight from dips to one set of this to finish the burn

    6 Preacher Curl
    #1 65 12
    #2 65 12
    #3 65 12
    Used EZ curl bar, was looking for something to force me into tight form and spare the elbows.

    7 Standing Bicep Cable Curl
    #1 100 15
    #2 70 10
    #3 40 8
    Jumped from last set of EZ preachers to this in a drop set (100-70-40) for a change of pace and crank up the intensity. Worked

    Today's nutrition info: 2748 cals (191 carbs, 229 protein, 115 fats) with an estimated output of 4740 for a deficit of 1992.
    Last edited by taman6886; 01-30-2011 at 09:01 PM. Reason: Edited dietary info, needed more fat, ate some Peanut butter

  5. Date: Jan 31, 2011
    Name: Day 2, wk 3 (day 35 of strip cycle)
    Start Time: 05:40 PM
    End Time: 07:00 PM
    Duration: 01:20
    Location:
    Mood: Not In The Mood To Workout
    Notes: Got a late start, did not plan on lifting tonight but with a huge storm coming in, figured I had better get it done while I could. Did not even have my pre-w/o sups or wrestling shoes. No excuse, just saying.


    1 Hack Squat
    #1 360 8
    #2 360 6
    #3 360 6
    #4 360 6

    2 Barbell Deadlift
    #1 335 7
    #2 365 4
    #3 385 2
    Went for 415 last set, did not hit it. Also went barefoot because I hated the heel raise from my running shoes.

    3 Leg Press
    #1 610 12
    #2 610 12
    #3 610 10

    Today's dietary info: 2929 cals (195 carb, 228 prot, 134 fat) with an estimated output of 4745 for an 1816 deficit.

    Tomorrow, this weeks tale of the tape!
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  6. Today's "tale of the tape": Weight 299.6, waiste 47.5. That is down another 3.4 pounds from last week and another half inch of the waistline. Overall totals as it stands are 22.4 pounds down, 4 inches off the waist. Not bad for 5 weeks

  7. Quote Originally Posted by FlexW99 View Post
    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
    X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!!
    PESCIENCE.COM

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

  8. Quote Originally Posted by JudoJosh View Post
    X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!!
    Thank you kind Sir! On a side note, the other day I was tempted to snag a couple of rolls/donuts for breakfast. I opted not to do so because that would leave me with the choices of lying in my nutrition entries by omitting it, including it and getting gigged on or just not posting info for that day, which would likely have raised some eye brows as I post all days except cheat days. It's that damn accountability thing! Thanks all.

  9. Exact reason why I start logs, great for accountability
    PESCIENCE.COM

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

  10. Today's dietary info: 2990 cals (204 carb, 255 protein, 130 fat). No real activity except driving and snow blowing, (Got this weeks day 2 done last night due to impending storm) estimated output of 4025 for a deficit of 1035. Tried mixing in some peanuts to increase fat totals today, they ate up more of my daily cals than I anticipated, leaving me to eat a bunch of fiberous veggies to fill up on for super (besides the 3oz of ground chuck that is.)

  11. Today's dietary totals 2851 cals (215 carb, 219 pro, 117 fat), estimated output 3995 for a deficit of 1144. Today's only activity was about an hours worth of snow blowing.

  12. Feb 3, 2011
    Name: Day 3, wk3 (Day 38 of strip out)
    Start Time: 04:10 PM
    End Time: 05:15 PM
    Duration: 01:05
    Mood: Normal - Not Great But Not Bad
    Notes: Started with a 4 minute cardio warm up to get a sweat going, finished with 15 20/40 HIIT cycles at 3/10 and 5/10 Resistance pushing 200 steps/minute and then coasted till 22 minutes. Calorie total: 173

    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 225 8
    #2 225 6
    #3 225 6
    #4 225 5
    Went deeper than last week on reps,busted myself getting a little cheap on the depth.

    2 Assisted Pull Up
    #1 224 8
    #2 229 8
    #3 239 5
    #4 239 5
    #5 149 12
    Noted weight is body weight + clothes (estimated 304) minus assist weight. Last set was a burn out set just to throw in a curve ball.

    3 Seated Dumbbell Press
    #1 130 12
    #2 140 9
    #3 140 6
    Noted weight is DB weight X 2

    4 2 Handed OH DB Extension
    #1 75 12
    #2 75 12
    #3 75 9

    5 Concentration Curls
    #1 35 11
    #2 35 11
    #3 35 9
    #4 35 9
    #5 35 6
    #6 35 6
    Even sets are right arm, odd sets are left arm.

    Today's nutrition totals:

    3000 Calories even (203 carbs, 244 protein, 137 fats). Estimated output of 4802 for a deficit of 1802.

    On another note, got some lab work back from the Doc, A1C Down to 6.3 from 9.1 (which is awesome), Creatanine levels back to normal range, Cholesterol Numbers (which were in good range last time) even better according to his Nurse.

  13. Date: Feb 4, 2011
    Name: Day 4, wk3 (Day 39 of strip out)
    Start Time: 05:00 PM
    End Time: 06:00 PM
    Duration: 01:00
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: ****ty night, video'ed my squat, way to shallow, need to work on flexibility. Doesn't matter if it is 375 or 135, is as low as I can get and not good enough. Wost part was felt a pop in my hammy during 3rd set of Romanian DL's, like some one had knifed me 4 -6 inches below my right butt cheek. Pulled a Hammy


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 345 6
    #2 365 5
    #3 415 2
    #4 315 6
    As stated, need to work on flexibility to get better depth. Not gonna happen till hammy fully heals. Also, sets 1, 2 and 4 were with no belt.

    2 Romanian Deadlift
    #1 275 6
    #2 275 6
    #3 275 2
    Pull happened during up stroke of 3rd rep. set 3.

    3 Leg Extensions
    #1 170 12
    #2 170 10
    #3 170 10
    4 Lying Leg Curls
    #1 80 8
    Decided to try it very light. Although it did not hurt anything like any kind of DL Pull involving the hams, it was still irritating. Packed it in after this.

    No dietary info, cheat day, did not track.

    Figure on changing my split to focus just on upper body (Chest/Tri's, Back/Delts, Bi's with more sets whatever till at least Friday of next week and then try light squatting and see how the hamstring feels.
    __________________

  14. Yesterday's dietary info: 2690 cals (180 carbs, 216 protein, 118 fats). Estimated output of 3802 for a deficit of 1112.

    Hamstring seems to be responding to ice and compression, today am gonna try to gently stretch it, maybe some cardio work.

  15. Whats the bodyweight at now my friend?

  16. Quote Originally Posted by FlexW99 View Post
    Whats the bodyweight at now my friend?
    Last weeks "Tale of the tape" had me at 299. This morning I came in at 295.6 but really only count Tuesday's weekly weigh in.

    Also, I shifted to moderate carbs (trying for 200 or less a day) and bumped fat intake target to about 130). Lifts have been going to crap lately, may switch back and just worry about overall calories and protein intake if this keeps up. Also, if you missed it, pulled a hammy Friday , so I am changing me routine for the next few weeks to let it heal.

    Thanks for popping in Flex

  17. Feb 6, 2011
    Name: Day one, wk 4 (day 41 of strip out)
    Start Time: 02:20 PM
    End Time: 03:20 PM
    Duration: 01:00
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Changed up routine to work around hammy pull, today's focus was chest and tri's. Warmed up with four minutes of cardio, finished it off with 10 minutes of intense swimming (ok, intensie to me) 10 laps in 10 minutes Olympic sized pool, using mostly legs.


    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 255 4
    #2 255 4
    #3 275 2
    #4 290 1
    #5 225 6
    Rep at 290 was forced rep.

    2 Incline Dumbbell Press
    #1 160 12
    #2 180 7
    #3 180 7
    Noted weight is DB weight X2

    3 Assisted Dip
    #1 200 10
    #2 210 8
    #3 210 6
    Noted weight is estimted BW +clothes (300) minus assist weight.

    4 One hand stirrup cable pushdown
    #1 30 20
    #2 30 20
    #3 40 12
    #4 40 12
    Set 1 and 2 (L/R) are OH Grip, set 3/4 (L/R) are UH Grip

    5 Triceps Pushdown - Rope Attachment
    #1 130 12

  18. Today's dietary info, 2813 Calories(201 Carbs, 237 Protein, 114 Fats) with an estimated output of 4617 for a deficit of 1804.

  19. Day 42 of Strip out. Today I just did some cardio and stretching, then hit the whirlpool. Hammy is feeling good, but am not gonna rush it. Anyways, did 12 30/30 cycles on the new step at 3/10 -5/10 Resistance pushing 185 to 190 Steps/min on the Nustep, then coasted till 20 minutes: 176 cal's burnt

    Today's dietary totals 2980 cals in (214 carb, 228 protein, 124 fat.) Estimated output of 3938 for a deficit of 958.

    Tommorrow, back and delts, This weeks tale of the tape in the AM.

  20. Today's "Tale of the Tape" Weight 294.2, waist still 47.5. That is down another 5+pounds from last week with no change on the waist, 27.8 pounds over all.

  21. EEYEAH, under 3 hundo and another 5. No stoppin, just goals, goals goals..see em, work at em, and accomplish them!

  22. Feb 8, 2011
    Name: Day 2, wk 4 (Day 43 of strip out)
    Start Time: 05:20 PM
    End Time: 06:25 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad

    # Exercise Name Set Lbs. Reps
    1 Assisted Pull up.
    #1 225 8
    #2 230 6
    #3 230 6
    #4 235 5

    Noted weight is a bw (+ estimate of clothes and shoes =300) minus assist weight.
    2 T-Bar Row
    #1 135 6
    #2 135 6
    #3 135 6
    #4 135 6
    Not sure of bar weight, noted weight is plates only.
    3 Seated Cable Rows
    #1 160 12
    #2 190 10
    Using "V" Bar attachment

    4 Barbell Shoulder Press
    #1 170 12
    #2 170 12
    #3 170 8
    5 Side Lateral Raise
    #1 15 12
    #2 20 10
    6 Lying Rear Delt Raise
    #1 30 10
    #2 30 8
    Done lying against an incline bench.

    7 Smith Machine Shrug
    #1 250 10
    #2 250 10

    Today's dietary info: 2950 cals in (177 carbs, 234 prot, 135 fat). Estimated output of 4955 for a deficit of 2005.
    __________________

  23. Today's dietary info: 2779 cals (196 carbs, 216 pro, 123 fat). Estimated output of 3747 for a deficit of 968. Tommorow, Biceps and whatever else I feel like tossing in with it, more cardio.

  24. Feb 10, 2011
    Name: Day 3, wk 4 (Altered split)
    Start Time: 04:40 PM
    End Time: 06:00 PM
    Duration: 01:20
    Notes: Started with 5 minutes cardio to get a sweat going. Has to cut after workout cardio as I was running late.

    # Exercise Name Set Lbs. Reps

    1 Barbell Incline Bench Press - Medium Grip
    #1 185 8
    #2 205 7
    #3 205 6
    #4 215 4
    Tweaking form a bit, dropped weight and took every rep down to the collar bone.

    2 Decline Barbell Bench Press
    #1 140 8
    #2 160 8
    #3 160 8
    Done in Smith Machine, no weight counted for bar as I have no idea what it is worth. Has been a long time since I have done these.

    3 Cable Crossover
    #1 60 10
    #2 60 12
    Arms stretched out, brought hands together straight out in front, just below chest level.

    4 Preacher Curl
    #1 65 12
    #2 75 10
    #3 75 10
    EZ bar on Preacher

    5 Concentration Curls
    #1 35 8
    #2 35 8
    #3 35 8
    #4 35 8
    Odd sets are right arm, even sets are left

    6 Standing Bicep Cable Curl
    #1 110 12
    #2 120 12

    Knew wife was making her killer spaghetti, so I opted to make today my cheat day.

  25. Feb 11, 2011
    Name: Day 4, wk 4 (Altered split)
    Start Time: 04:30 PM
    End Time: 06:00 PM
    Duration: 01:30
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Leg work was very light as I am rehabbing the pulled hammy, am pleased with how it went. Actually did 10 30/30 HIIT Cycles hitting between 195 and 205 SPM on intense phases (170 cals) before lifting. Did this because I knew there was no way I would do it after leg day and it would help keep me from going heavy.


    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 135 10
    #2 185 10
    #3 225 10
    #4 275 6
    Really focused on sitting down "in the hole" to try to work on depth. Getting better, but not to parallel yet.

    2 Leg Press
    #1 320 15
    #2 410 15
    #3 410 15

    3 Leg Extensions
    #1 180 12
    #2 180 12
    #3 180 8

    4 Calf Press On The Leg Press Machine
    #1 230 25
    #2 320 20
    #3 320 20

    Today's dietary info: 2963 intake (283 carb, 225 protein, 102 fat) Estimated output of 4343 for deficit of 1380)
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