Flawed's Destroying Himself

FlawedGrunt

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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

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CHAPTER INDEX:

Chapter 1: Flawed's Destroying Himself 2009
My rediscovered motivation to kick some fxcking ass in 2009!
http://anabolicminds.com/forum/workout-logs/118682-flaweds-destroying-himself.html#post1837056

Chapter 2: My Time Smurfin it up
My Controlled Labs sponsored stack of Blue Up/Blue Gene (04/06/2009 - 05/09/2009)
http://anabolicminds.com/forum/workout-logs/118682-flaweds-destroying-himself-3.html#post1903561

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

FlawedGrunt

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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
 
FlawedGrunt

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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

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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

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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

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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

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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

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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
 
ozarkaBRAND

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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

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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

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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

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

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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

ozarkaBRAND

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Looks like some increases in weight... Nizzice!
 
FlawedGrunt

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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

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Friday The 13th Bitches!- 03/13/2009
3 Sets x 12 Reps

Split Squat
Bodyweight - 2 sets of 12 reps per leg
10lb DB in each hand - 1 set of 12 reps per leg

Incline DB Bench (A)
50 - 3 sets of 12 reps (way easier than last week which rocks)

Good Mornings(B)
105 - 3 sets of 12 reps

Seated Military Press

95 - 3 sets of 12 reps (on smith machine, squat rack was taken)

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
5min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 296 calories



This workout was BRUTAL! I knew i shouldnt have had those 2 vodka and redbulls and a beer last night! BOOOO TO ME
 
FlawedGrunt

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When i woke up saturday I was mad at myself about the 5 beers I had the night before so I went to the gym and beat the shxt out of myself on the eliptical. 30 minutes and 543.5 calories burned!
 
ozarkaBRAND

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When i woke up saturday I was mad at myself about the 5 beers I had the night before so I went to the gym and beat the shxt out of myself on the eliptical. 30 minutes and 543.5 calories burned!
Haha.. love it.. and, if you did high intensity, which it sounds like you did, you more than likely jacked up your EPOC... which means more fat burnt overall..


fuuuuuuck yeah!
 
FlawedGrunt

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Haha.. love it.. and, if you did high intensity, which it sounds like you did, you more than likely jacked up your EPOC... which means more fat burnt overall..


fuuuuuuck yeah!
Hahaha kind of, I did about 7 minutes of jog/sprints and then went to steady state just to try and keep that heart going

Dude I love your quote in your sig hahahaha!
 
FlawedGrunt

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I dont feel like losing any muscle at all to be honest and everything feels a little more firm... maybe from doing some higher rep stuff im not sure. Ill update you tomorrow with weight and measurements!
 
FlawedGrunt

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Week 2 End:

Starting Weight: 222 lbs
Week 1 Weight: 216 lbs (-6 lbs)
Week 2 Weight: 215 lbs (-1 lbs)

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

Normally I would be concerned about a 1 lb loss but the measurement themselves say more so I probably put on a bit of muscle this last week and I expected it to slow down eventually as I lost about 10 lbs the 2 weeks before (i didn't record the week before week 1 on here but I started at 228)

2 more weeks until BF testing again! I hope to be sub 210!
 
FlawedGrunt

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Monday - 03/16/2009
5 Sets x 5 Reps

A2G Back Squat (A)
140 - 5 sets of 5 reps

BB Bench (B)
195 - 5 sets of 5 reps

Good Mornings (A)
10 - 5 sets of 5 reps

Chin Ups (B)
5 sets of 5 reps
I used the assisted machine here with 50 lbs on it

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


I put (A) and (B) to symbolize where I did supersets. And also this week I switched it up a little bit and did a triple set (not sure if thats the correct name) or a circuit, whatever you wanna call it... I did the last 3 exercises in a row with about 10-15 seconds of rest in between and then took 2 minutes before I did it again

Cardio:

HIIT on Eliptical
5min Jog warm up
6min of 30sec Jog / 30sec Sprint
5min Jog Decreasing cool down

Burned 312 calories
 
FlawedGrunt

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Of course I got sick this week, horrible sore throat and coughing shxt up... took time off and missed tue-fri workouts... im slamming my antioxidents and gargling salt water hopefully ill be back by monday!
 
FlawedGrunt

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PS - I also got selected by RenegadeRows to be a testor and log the Blue Up/Blue Gene stack so I will post a link to that log as soon as it begins!
 
FlawedGrunt

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Monday - 03/23/2009
5 Sets x 5 Reps

A2G Back Squat
155 - 5 sets of 5 reps

Good Mornings (A)
115 - 5 sets of 5 reps

BB Bench (B)
205 - 3 sets of 5 reps
210 - 1 set of 5 reps
215 - 1 set of 5 reps

Chin Ups (A)
4 sets of 5 reps
I used the assisted machine here with 45 lbs on it
1 sets of 5 reps
I used the assisted machine here with 40 lbs on it

DB Swings (B)
50 - 5 sets of 5 reps


I put (A) and (B) to symbolize where I did supersets. And also this week I switched

Despite still being a bit sick I felt strong coming off of a week absence, all my lifts went up and I even pushed some of them further than normal.


Cardio:
I left Cardio out due to being sick still, by the end of my weight training I was coughing pretty good
 
FlawedGrunt

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Not that anyone really cares... but if you do... I updated my profile i bit cause I was bored!
 
FlawedGrunt

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Wednesday - 03/25/2009
4 Sets x 8 Reps

Front Squat
115 - 4 sets of 8 reps

Ham Curls (A)
110 - 4 sets of 8 reps

Dips(B)
Bodyweight + 20lbs - 4 sets of 8 reps

Pull Ups

3 sets of 8 reps
I used the assisted machine with 90 lbs on it
1 set of 8 reps
I used the assisted machine with 85 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 297 calories


I think these front squats are starting to become one of my favorite movements... I really feel like im getting deep and they are really challenging me

Also I was super pumped to get all my dips out easily with a 10lb increase! Woooooo
 
FlawedGrunt

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Also if anyone caught my ECA question in the fatloss forum I am running EC for 2 weeks with some experimental dosing protocol.

I am dosing 25mg E/200mg C in the morning and then dosing 12.5mg E/100mg C every two hours until I hit 5 doses for the day. In case you are wondering why I am doing it this way I can explain! Ephedrine has a rather short half life of roughly 2-3 hours... So if you are dosing 25mg every 4 hours (8am, noon, 4pm) by the time you dose you have passed the half life and you probably have very little Ephedrine in your system. With the way im running it theorectically you should have 12.5mg Ephedrine or more in your system all day long giving you a state of constant stimulation for the majority of the day instead of 25mg down to almost nothing then another 25 for a uneffective rollercoaster of stimulation haha
 
FlawedGrunt

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Also if anyone caught my ECA question in the fatloss forum I am running EC for 2 weeks with some experimental dosing protocol.

I am dosing 25mg E/200mg C in the morning and then dosing 12.5mg E/100mg C every two hours until I hit 5 doses for the day. In case you are wondering why I am doing it this way I can explain! Ephedrine has a rather short half life of roughly 2-3 hours... So if you are dosing 25mg every 4 hours (8am, noon, 4pm) by the time you dose you have passed the half life and you probably have very little Ephedrine in your system. With the way im running it theorectically you should have 12.5mg Ephedrine or more in your system all day long giving you a state of constant stimulation for the majority of the day instead of 25mg down to almost nothing then another 25 for a uneffective rollercoaster of stimulation haha

Man doing it this way gives me a crazy stimmed feeling all day long.... :crackhead:
 
FlawedGrunt

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So me and my girl are house sitting at a place about 50 minutes from my gym so i need to do some workouts at this house.

and im not going to MMA tonight because me and my girl are going to dinner at a friends so I pounded some BCAAs this morning and went for a run... went great! Except near the end my thick ass thighs started chaffing! Boo!

tomorrow I will be doing my same workout for the most part. I brought my 60lb sandbag with me... the splitsquats are gonna be brutal!
 
FlawedGrunt

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Friday - 03/27/2009
3 Sets x 12 Reps

Front Squat
Bodyweight - 1 sets of 15 reps (ooops forgot i only need to do 12!! lol)
Bodyweight - 2 sets of 12 reps

Good Mornings
60lb Sandbag - 3 sets of 12 reps

Incline Bench
60lb Sandbag - 3 sets of 12 reps

Sandbag Swing
60lb Sandbag - 2 sets of 12 reps


So because Im not anywhere near my gym due to house sitting for a friend I decided to bring along my 60lb sandbag. Now the original reason I made a sandbag was because I lost my license last year and still wanted to work out but just wasnt into the whole Bodyweight workout idea. So I made a sandbag to use in my garage.

Now the idea behind sandbag training is that you cant really get a good grip on it and the weight shifts alot, so you are using some serious stabalizer muscles with a sandbag workout.

If you search sandbag workout on google you can find some pretty good sources and then their is quite a bit of promotional marketing for some guys custom made sandbag with grips, I just went ahead and made mine out of an old military seabag from when I was in the corps and then i packaged sand in ziplock baggies (about 40 of them) and duct taped them shut... putting them in smaller bags helps it so they wont break as easy when you drop the bag

Anyways Ill post pictures of how I made it when I get back home



Cardio:
Well for cardio today I didnt have access to my normal elliptical at the gym for HIIT so I did hill sprints :thumbsdown:!

Boy did those blow, first I went for a jog for about 5 minutes just to warm up and then I jogged over to the sledding hill over here. Then i proceeded to sprint up the hill about 70-80 feet and I did this about 5 times before my heart about exploded (probably from the EC) and then I jogged home. Short cardio but nice and brutal.... just how I like it... my calves hate me



Stay Tuned Guys! MMA class tomorrow morning and then weighing myself again on monday morning!


PS - Im still slightly sick and coughing shxt up
 
wearedbleedblue

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Except near the end my thick ass thighs started chaffing! Boo!
Same thing happens to me if I don't wear long compression shorts. You and I are pretty close to the same size aside from the waist difference. Do you train MMA or just cardio MMA stuff? Also, can you really do HIIT with elliptical? I'd much rather do short conditioning work than anything on the elliptical machine. You should check out Ross Enamait and his GPP and other conditioning workouts. I'll post some up if you want some time. Good luck and keep kicking ass.
 
FlawedGrunt

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Same thing happens to me if I don't wear long compression shorts. You and I are pretty close to the same size aside from the waist difference. Do you train MMA or just cardio MMA stuff? Also, can you really do HIIT with elliptical? I'd much rather do short conditioning work than anything on the elliptical machine. You should check out Ross Enamait and his GPP and other conditioning workouts. I'll post some up if you want some time. Good luck and keep kicking ass.

Whats up Wearredbleedblue! Glad to see you checked out my log! Just to clarify a few things, the measurment I have on here isnt my actual waist size. The pants I usually wear are a size 34 sometimes 36, the measurments I put up are of what I call my widest point, basically from love handle tip to love handle tip lol. I hold fat horribly in my lower back and love handles.

Ill have to look into compression shorts, have never used them. They work pretty good? I like to run just dont like the uncomfortable burning sensation after awhile ha

As far as MMA goes, I train full MMA. Mostly with a emphasis on Brazilian Ju Jitsu, Muay Thai, and Hapkido (spelling?) but we also training boxing, kick boxing, wrestling and catch wrestling. Right now I dont plan on fighting anytime soon nor do I spar heavily because I had a bad head injury in 2005 that should have probably killed me. So right now I dont have a job or insurance I cant take the risk of taking blows to the head.

HIIT, I personally love it on the elipitical. During my sprints I push it all the way up to 260-270 strides per minutes... its pretty brutal. Once it warms up a bit more I may trade some of my cardio days for outside sprints. Also at MMA training we do alot of brutal conditioning.

Im starting to get jiggly... i cant wait till this tightens up cause i look shixtty in the mirror hahah


That would be awesome if you could post up some of those conditioning drills! Thanks Bro!
 
ozarkaBRAND

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I always like doing HIIT on the elliptical as well.. especially with the 3 full body workouts per week going on.
 
FlawedGrunt

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Had a pretty good workout today at MMA class... went today (saturday) since i missed thursday due to being forced to going to a friends for dinner (girlfriend insisted)

Worked alot on kickboxing / Muay Thai today and it was nice cause it was intense. Went from bag drills to jump rope for a minute to bag drills to push ups to dips to jump rope to bag drills... yeah you get the point!
 
FlawedGrunt

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Ill have measurments and weight tuesday morning!
 
wearedbleedblue

wearedbleedblue

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Nice. Going to do total body measurements (calves, thighs, arms, etc.)?
 
ozarkaBRAND

ozarkaBRAND

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Looking forward to seeing those measurements man.
 
FlawedGrunt

FlawedGrunt

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Well just weight and waist for then... alll measurements including body comp should be available by next monday!
 
wearedbleedblue

wearedbleedblue

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Nice man, I'll be keeping an eye on this for sure, kick some ass brother.
 
FlawedGrunt

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Week 5

Monday - 03/30/2009
5 Sets x 5 Reps

A2G Back Squat
165 - 5 sets of 5 reps

Deadlift
135 - 1 sets of 5 reps

BB Bench
210 - 4 sets of 5 reps
215 - 1 set of 5 reps

Good Mornings (A)
125 - 5 sets of 5 reps

Chin Ups (B)
4 sets of 5 reps
I used the assisted machine here with 40 lbs on it
1 sets of 5 reps
I used the assisted machine here with 35 lbs on it

DB Swings
55 - 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 300 calories



I really feel like my squats are starting to work... and for me to enjoy this full body workout so much is a suprise to me because I normally HATE leg workouts but they have definitely grown to be one of my favorites now

I did one set of deadlifts just to get my body ready for them on a more regular basis and my legs feel sore as **** today... this is good!
 

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