Flawed's Destroying Himself

[FlawedGrunt]

Ok ok ok, so sometime before New Years I was doing great in the gym, pushing harder and gaining even harder. And then I lost my license, unfortunately with that went my motivation not being able to go the gym, tried a few at home sand bag workouts but they really couldn't keep my interest.

So I got my license back, I've been at the gym for a week now and I'm ready to kick some ass! My own ass that is!

2 Weeks ago I was my heaviest weight ever at 230 lbs, Before this last weekend I was already down to 220 but I am back up to 222 after 2 days of heavy drinking. I got that last one out of my system and now the only time Ill be drinking is St Pats and that's it for awhile

Current Stats:
Age - 24
Ht - 6'
Wt - 222 lbs
Bf - N/a
Stomach at widest point - 42" (I have horrible love handles)
Stomach at belly button - 41"

Current Goals:
1 - Cut Weight
2 - Maintain muscle (however I expect to lose some)

Workout Plan:
So my best shape ever was in 2005, I was very dedicated and lifting on the Max-OT program. Since late 2005 when I got a head injury I have been in and out of the gym, and every time its been a strength based program. Because I am trying to cut fat I am gonna go with a modded Full Body Workout for while and adjust as needed, most likely I will got back to a 5x5 or something similar in a few months.

Monday - 5sets x 5reps
Back Squat
Good Mornings
BB Bench
Chin Ups
DB Swings (modified version of the Kettlebell swing)

Wednesday - 4sets x 8reps
Front Squat
Glute Ham Raises
Dips
Pull-Ups

Friday - 3sets x 12reps
Split Squats
Good Mornings
Incline DB Bench
Military Press
DB Swings

Oh each of these days I may add in isolation work, sometimes I will do one exercise and then the next and at others I will superset them. Right now I am attempting to improve intensity.

Also Every 2-3 weeks I will cycle the movments so some week 1 all the monday stuff will be 5x5 but on week 3 those lifts will move to wed or fri and become 4x8 or 3x12

And I will be deadlifting every other week

Cardio:
Mon/Wed/Fri - HIIT after my workout
Tue/Thur - Mixed Martial Arts Class

My monday, wednesday and friday workouts are fasted except BCAA's (Xtend) and I take Xtend during my MMA Classes

HIIT is on the eliptical: 5min warmup, 4-8min 30sec jog/30sec sprint, 5min decreasing cool down. What I mean by decreasing cool down is that on the last sprint instead of slowing down to a jog i will drop the rpms to about 210, hold it there for 30 seconds, then go to 200 for 30 seconds, then down to 190 for 30 seconds and so on until my 5 min cool down is complete. Also even though the calorie counters are not accurate I will be keeping track of the calories being burned as I will use that to mark my progress to make sure im working harder than last time

Supplements:
Jack3d preworkout mon/wed/fri
ON Double Chocolate Protein

and somewhere in the next 6 weeks I will add begin the EC Stack and possibly a Epistane cycle further down the road


Diet:
Cutting all soda and energy drinks(have had 1-2 energy drinks a day for about 6 years)
High Protein, High Fat, Limited Carbs

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Wish my body luck... Its gonna need it!

Thanks to ozarkaBRAND for the help with the Workout plan!

[FlawedGrunt]

CHAPTER INDEX:

Chapter 1: Flawed's Destroying Himself 2009
My rediscovered motivation to kick some fxcking ass in 2009!
Flawed's Destroying Himself

Chapter 2: My Time Smurfin it up
My Controlled Labs sponsored stack of Blue Up/Blue Gene (04/06/2009 - 05/09/2009)
Flawed's Destroying Himself

Chapter 3: My Time with the 3 Amigos
A mix of trying 3 new things. The BMS Diets (not a real diet just a copy of BuryMeStandings diet), My LG Sciences sponsored stack of their BC+EAA, and a modified run of the Pendulum program (05/19/2009 - )

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STATUS UPDATES:
I finally got my bodyfat tested! And I'm very happy!

Bodyfat Results

03/06/2009 Measurement: 22.65%
04/06/2009 Measurement: 20.92%
06/10/2009 Measurement: 16.36%

Bodyfat Lost: 6.29%!


Weight and Measurement Update Since The Beginning:

02/24/2009 Weight: 228 lbs
03/02/2009 Weight: 222 lbs (-6 lbs)
03/09/2009 Weight: 216 lbs (-6 lbs)
03/16/2009 Weight: 215 lbs (-1 lbs)
04/06/2009 Weight: 213 lbs (-2 lbs)
04/20/2009 Weight: 207 lbs (-6 lbs)
05/09/2009 Weight: 201 lbs (-6 lbs)

Total lb loss so far: 27 lbs!


02/24/2009 measurement at widest point: I'd be afraid to find out
03/02/2009 measurement at widest point: 42"
03/09/2009 measurement at widest point: 41 1/2" (-1/2")
03/16/2009 measurement at widest point: 41" (-1/2")
04/06/2009 measurement at widest point: 40 1/2" (-1/2")
04/20/2009 measurement at widest point: 39 1/2" (-1")
05/09/2009 measurement at widest point: 38 1/2" (-1")
06/10/2009 measurement at widest point: 38 1/4" (-1/4")

Total inch loss so far: 3 3/4"!


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PICTURES:

[FlawedGrunt]

CHAPTER 1:
Flawed's Destroying Himself 2009

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Monday - 03/02/2009
5 Sets x 5 Reps

Back Squat
115 - 5 sets of 5 reps

Good Mornings (A)
95 - 5 sets of 5 reps

BB Bench (B)
175 - 5 sets of 5 reps

Chin Ups (A)
5 sets of 5 reps
I used the assisted machine here with 60 lbs on it

DB Swings (B)
45 - 5 sets of 5 reps


I put (A) and (B) to symbolize where I did supersets.

I started lower on alot of the lifts this week so I could focus and form and build up lifts I neglect such as squats

Cardio:

HIIT on Eliptical
5min Jog warm up
4min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 260 calories



Workout felt great today except I start to get cold chills and thought I was gonna vomit after doing DB swings. Jack3d really gets me going though

[ozarkaBRAND]

Good start brotha. Get it!

[FlawedGrunt]

Thanks bro!

Short term goal for now is to lose 23 lbs. Its been a long time since I saw under 200 but I would say long term goal is going to be a stacked 205, I know my body can hold at least that much muscle, my best weight ever was 215 @ 12%

I wanted to start a log to keep myself active on the forum and posting my results... as I notice my motivation to work out it a little bit more intense when Im active on the forum.

[FlawedGrunt]

Tuesday - 03/03/2009

Tonight is MMA conditioning class, so its sure to be a sweat inducing cardio fest tonight.
I usually take 10-20 grams of Xtend before and during class to combat catabolism.

My gf returns from Mexico tonight so I will be staying there, I will report tomorrow on how class went and my wednesday morning workout!

[FlawedGrunt]

Back from the girlfriends here we go

Wednesday - 03/04/2009
4 Sets x 8 Reps

Front Squat
95 - 4 sets of 8 reps

Ham Curls (A)
95 - 4 sets of 8 reps

Dips(B)
Bodyweight - 4 sets of 8 reps

Pull Ups
4 sets of 8 reps
I used the assisted machine here with 100 lbs on it

I put (A) and (B) to symbolize where I did supersets.

I started lower on alot of the lifts this week so I could focus and form and build up lifts I neglect such as squats

Cardio:

HIIT on Eliptical
5min Jog warm up
4min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 271 calories


I really liked the front squat, never done it before but my back didnt feel like it wanted to round as much, probably because I had to lean back more so i didnt follow over. Definitely went way lighter on that then i could have gone.

[FlawedGrunt]

Thursday - 03/05/2009

Tonights MMA class was the **** for fatloss i am assuming. It was a ton of conditioning drills and i was sweating like the pig

Im getting my body comp done tomorrow so ill let you guys know what is it!

[FlawedGrunt]

Ok so the results of my body comp test. I have all measurements and of course each calculator brings back different results but I'll put them all here for you

Height: 6'
Weight: 220

Bodyfat Results

Jackson/Pollock 7 Caliper Method
22.65%

Jackson/Pollock 3 Caliper Method
20.81%

Jackson/Pollock 4 Caliper Method
23.28%

Durnin/Womersley 4 Caliper Method
24.83%

Ok so thats a pretty big range, not sure what to go off of but i guess it doesnt matter as long as I can judge progress

Here is the site I used http://www.linear-software.com/online.html


If you would like to see the measurements from the calipers let me know I can post them, here are my results on relaxed measurements


Relaxed Body Measurements:
Chest - 43 1/8"
Bicep - 13 3/4"
Waist - 39"
Abs - 41"
Thigh - 24"
Calf - 16 1/2"

Im going to have my bodyfat and measurements done again exactly one month from now, I would like to have lost 4% roughly

[FlawedGrunt]

and this place says 22.16%

http://www.dietandfitnesstoday.com/skinfold7Site.php

[FlawedGrunt]

Friday - 03/06/2009
3 Sets x 12 Reps

Split Squat
Bodyweight - 3 sets of 12 reps per leg

Incline DB Bench (A)
45 - 3 sets of 12 reps

Good Mornings(B)
95 - 3 sets of 12 reps

Seated Military Press
85 - 3 sets of 12 reps

DB Swings
40 - 3 sets of 15 reps


I put (A) and (B) to symbolize where I did supersets.

Cardio:

HIIT on Eliptical
5min Jog warm up
4min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 278.5 calories


Im still managing to burn more calories each cardio session which makes me happy! Those split squats are brutal! Even with no weight added

[williamkb]

Nice job so far man!

[ozarkaBRAND]

Friday - 03/06/2009
3 Sets x 12 Reps

Split Squat
Bodyweight - 3 sets of 12 reps per leg

Incline DB Bench (A)
45 - 3 sets of 12 reps

Good Mornings(B)
95 - 3 sets of 12 reps

Seated Military Press
85 - 3 sets of 12 reps

DB Swings
40 - 3 sets of 15 reps


I put (A) and (B) to symbolize where I did supersets.

Cardio:

HIIT on Eliptical
5min Jog warm up
4min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 278.5 calories


Im still managing to burn more calories each cardio session which makes me happy! Those split squats are brutal! Even with no weight added

Looking good man. And yes, split squats are a total bithc.. Wait until you start adding weight, it only becomes more terrible!

[FlawedGrunt]

Thanks guys! Its the weekend time for a little relaxation

My buddy thinks the amount of workouts im doing with weights and brutal mma training is gonna burn me out but I think it helps im not doing heavy weight because in all honestly I dont feel over trained at all like I have in the past, i feel fricken great!

And I should jinx myself but Im already down 4-5 lbs in the first week. I expect this to slow down probably after next week but im interested to see what my next body comp will look like

[FlawedGrunt]

Monday - 03/09/2009
5 Sets x 5 Reps

Back Squat
135 - 5 sets of 5 reps

Good Mornings (A)
105 - 5 sets of 5 reps

BB Bench (B)
185 - 5 sets of 5 reps

Chin Ups (A)
5 sets of 5 reps
I used the assisted machine here with 55 lbs on it

DB Swings (B)
45 - 5 sets of 5 reps


I put (A) and (B) to symbolize where I did supersets.

Cardio:

HIIT on Eliptical
5min Jog warm up
5min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 285 calories

Its important to me to keep the my weight amount and resistance the same for every HIIT workout because I will track the calories and as long as i burn more calories than last time I know im working harder

Heres the week one update!

Im assuming this is from eating fast food and not working out for 2 months but the weight is coming off like butter.

Starting Weight: 222 lbs
Week 1 Weight: 216 lbs (-6 lbs)

Starting measurement at widest point: 42"
Week 1 measurement at widest point: 41 1/2" (-1/2")

So far so good, lets hope I can keep it up!

[ozarkaBRAND]

You've got it man.. Keep up the progress!

[FlawedGrunt]

Wednesday - 03/11/2009
4 Sets x 8 Reps

Front Squat
105 - 4 sets of 8 reps

Ham Curls (A)
100 - 4 sets of 8 reps

Dips(B)
Bodyweight + 10lbs - 4 sets of 8 reps

Pull Ups
4 sets of 8 reps
I used the assisted machine here with 95 lbs on it

I put (A) and (B) to symbolize where I did supersets.

Cardio:

HIIT on Eliptical
5min Jog warm up
5min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 292 calories

[ozarkaBRAND]

Looks like some increases in weight... Nizzice!

[FlawedGrunt]

I know I can go higher on the weight but with the calorie deficit im in and brutal workouts all week long and hitting body parts 3 times a week I want to take it a bit slower.

Im having trouble NOT looking at the scale everyday. Its too tempting. Still dropping lbs, having check measurements again yet. I can feel my stomach getting lose like the fat is dissipating. Weight update and measurements to come on monday! 3 more weeks until i get BF tested again... Im thinking 4% drop is realistic at this point. But id be happy with 2-4%

[FlawedGrunt]

MMA Training has been brutal still this week, 5 of our guys are fighting for the first time in amatuer MMA bouts tomorrow. Here is a link to the fight card if you wanna check it out

http://gladiatorsfighting.net/fightcard.html