Flawed's Destroying Himself

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  1. Flawed's Destroying Himself


    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

    -------------------------------------------------------------------

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

    Thanks to ozarkaBRAND for the help with the Workout plan!


  2. 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 - )

    ---------------------------------------------------------------------------------------------

    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"!


    --------------------------------------------------------------------------
    PICTURES:



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  3. CHAPTER 1:
    Flawed's Destroying Himself 2009

    ----------------------------------------------------------------------------------------

    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

  4. Good start brotha. Get it!

  5. 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.
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  6. 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!

  7. 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.

  8. 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!

  9. 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

  10. 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

  11. Nice job so far man!

  12. Quote Originally Posted by FlawedGrunt View Post
    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!

  13. 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

  14. 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!

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

  16. 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

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

  18. 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%

  19. 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

  20. 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

  21. 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!

  22. Quote Originally Posted by FlawedGrunt View Post
    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!

  23. Quote Originally Posted by ozarkaBRAND View Post
    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!

  24. Quote Originally Posted by FlawedGrunt View Post
    Dude I love your quote in your sig hahahaha!
    It's sooo legit man.. I love fasted weight training!

  25. 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!

  26. 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!

  27. 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

  28. 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!

  29. 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!
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