Long Term Changes

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  1. One week pics- Left is one week ago, Right is this morning. Obviously nothing drastic but I definitely see change in the belly. I will be posting pics weekly.
    Attached Images Attached Images    


  2. Back-I should have eaten some oatmeal with my eggwhites because I went flat halfway through my workout. Pull-ups-3,3,3,2 Cambered bar bent over rows-8x135, 225, 225, 225, 225, 225 Close-grip pull downs-8x210,210,190, 190 Partial Deadlifts (bar set 3 inches below knees) 8x135,225,315 Straight bar pull overs-3x20x80
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  3. Arms-took a Pre today, made me a bit nauseous!

    Bi's-

    EZ Curls 10x 10 lbs per side, 20 lbs per side, 30 per side, 40 per side drop 4x30 per side drop 5x20 per side drop 8x10 per side.

    1 arm preacher curl- 3x10x30 lbs

    Facing incline curls (I don't know what to call these but I saw Robby Robinson do them once) 20 lbs in each hand x10 x3

    21's on Preacher Nautilus-3 sets x70

    Tri's

    Push downs (I always start with these to warm up elbows) 15x50, 100, 150, 200

    Prison Triceps extensions ( Basically skull crushers using body weight at an incline push up angle, this was taught to me years ago by a friend who spent some time incarcerated) 3x8xBW

    Two hand DB overhead extension-8x100, 110, 120

    Decline sit-ups-3x15 very controlled with a flex on top

  4. Macros-

    Fat-71
    Carbs-206
    Protein 341

    Calories-2840
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  5. Shoulders-
    Hammer strength behind the neck shoulder press-15x 1 plate per side, 12x2 plate PS, 2x8x3 Plate PS

    DB side raises-8x30,40,50 drop 4x40 drop 5x30

    Nautilus shoulder press slow tempo 3x10x70,90,110

    Lying side laterals slow and very controlled-3x8x15

    Superset with 45 plate-front raises and upright rows 10 reps each movement, 3 sets

    Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!

  6. Quote Originally Posted by hubbabubba View Post

    Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
    Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.

  7. Quote Originally Posted by Zach0075 View Post
    Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.
    Yeah, my other gym's owner will call you out if you don't keep it tidy. I had to strip weights off of other bars today. It gets old. But nothing beats the loaded leg press.

  8. Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!

  9. Quote Originally Posted by CaptnCaveman View Post
    Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!
    Thanks! I have been lifting for 24 years, so I have acquired a good amount of muscle. I've also been eating like a pig for most of those 24 years, so I have accumulated lots of fat.

  10. Macros from yesterday. Photo uploads are hit and miss with this app:



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  11. Legs-My left knee has been sore for months and it's not getting better. It doesn't hurt to walk unless it's stairs but squats and lunges aggravate the sh!t out of it, so I focused on hamstrings and did 6 sets of heavy ass leg extensions.

    Lying leg Curls-15x50,100 8x150,150,200

    SL DL with DBs-12x160, 12x200, 12x240

    Sitting leg curls-10x70,90,110,130

    Standing single leg curls-3x10x40

    Leg extensions-20x50,100,150,200,200

    Standing calf (hoist)- 15x1 plate ps, 2 plate ps, 3 plate ps, 3x8x3plate ps

    Sitting calf machine-3x15x130

    Macros:

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  12. Just got back from anniversary trip. Ate and drank a bit excessively but back on it tomorrow. I'm gonna crush chest!

  13. Chest-
    DB INCLINE PRESS-20x50s,15x75s,12x100s,2x10x120 's

    Dips-
    2x10, 1x14(failure)

    Hoist Pec Deck-level 6-3x10 5 second eccentric

    Incline DB flye-3x12x40

    Push Downs-3x15x50 (for da pump)

    30 minutes elliptical-moderate

  14. Macros- I am mad because I was n the zone prior to my vacay and it's hard to get back on track with food, too many nuts today and not enough protein.

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  15. BAck today-
    Pull-ups-3,3,3,2
    Lat Pull Downs, Wide and upright, very strict-5x12x150
    Bent Over Rows, reverse grip-15x135,12x185, 10x225, 2x8x275
    T-Bar Rows wide grip, chest on pad-15x2 plates, 10x3 plates, 6x4plates
    Close Grip Hammer Strength-5x12x3 plates

    DB preacher curls-3x10x30lb
    Preacher machine curls slow tempo hard 2 count squeeze on top- 3x10x70
    Standing DB curls one set-50x8 drop to 35x7

    No time for cardio. Macros coming tonight.

  16. Macros from yesterday:



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  17. Quote Originally Posted by hubbabubba View Post
    Fat-90 Carbs-131 Protein-359 Calories-2831
    If you stick around these numbers you will see amazing results. Keep it up! I'm subbed. I'm just curious, are you incorporating HIIT?

  18. Quote Originally Posted by dbrock504 View Post
    If you stick around these numbers you will see amazing results. Keep it up! I'm subbed. I'm just curious, are you incorporating HIIT?
    No. I'm planning on implementing HIIT next week, instead of dropping calories. Thanks for the sub!

  19. Shoulders-I trained with a former student (I'm a teacher). Crazy workout!

    Smith overhead presses- 15x25 lb plate per side, 12x 2 25s ps, 8x3 25s ps, 4x 4 25s ps drop 5 x 3 25s ps drop 6x2 25s ps 8x 1 25 ps

    Seated lateral raises-3x15x25

    Static hold laterals-3x15 secondsx50 lbs

    Hammer strength behind the neck presses-2x15x 1 plate ps, 18 (failure). x 1 plate ps

    Lying lateral raises-3x10x15

    High Pulls-3x10x65

    Face pulls-3x20x80

    Behind the back upright rows-3x10x80

    Trap Bar shrugs-3x10x215

    DEAD!

    I weighed in at 286.5 today! That feels great because I've been struggling with my MACROS!

  20. I made a decision this year that I would See My Abs for the first time in about 20 years, That goal has been driving me and I can now "See My Abs"! Find a goal that will help you!

    You look like you are on the right track, keep posting you diet and training program. knowing that you have to "Post" my help you make better choices.

    Good Luck !
    TEAM GET DIESEL
    GET DIESEL NUTRITION | SINCE 2002 | GETDIESEL.COM

    Use Code 'Rocket5' for 5% off at FeFiFo.com

  21. Off Day-
    Macros-fat-65
    Carbs 250
    Protein-267

  22. Quote Originally Posted by hubbabubba View Post
    Off Day- Macros-fat-65 Carbs 250 Protein-267
    If I can make a suggestion, bring the fat up. Fat does not make you fat. Fat is 9 cal per gram. So if you eat ~100g of fat, your carbs will be around 130 or so. You should see better results. Consistency is key. Just tryin to help!

  23. Legs-I wrapped my knees today . Zero pain but I didn't push it.

    Leg Extensions-15x50,80,110 12x140,170 10x200
    .
    Squats-15x135, 15x225, 15x275

    Leg Press-20x 3 plates ps, 4 plates ps, 5 plates ps

    Lying leg curls-20x50,80,110 8x140,170,200

    Straight leg DB DLs-3x12x80s

    Seated leg curls hoist-3x15xlevel 8

  24. Pic today. I haven't really shown my legs. I want these pics for comparison later.

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