Flawed's Destroying Himself - AnabolicMinds.com

Flawed's Destroying Himself

Page 1 of 4 123 ... Last
  1. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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:



  3. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    Good start brotha. Get it!
  5. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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.
  6. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation
  11. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  12. New Member
    williamkb's Avatar
    Stats
    6'0"  182 lbs.
    Join Date
    Mar 2009
    Posts
    7
    Rep Power
    71

    Reputation

    Nice job so far man!
  13. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    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!
  14. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  15. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  16. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    You've got it man.. Keep up the progress!
  17. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  18. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    Looks like some increases in weight... Nizzice!
  19. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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%
  20. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  21. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  22. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  23. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    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!
  24. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  25. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5601

    Reputation

    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!
  26. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  27. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  28. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  29. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  30. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  31. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  32. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation
  33. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    Not that anyone really cares... but if you do... I updated my profile i bit cause I was bored!
  34. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  35. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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
  36. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    Quote Originally Posted by FlawedGrunt View Post
    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....
  37. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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!
  38. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    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 !

    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
  39. Advanced Member
    wearedbleedblue's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jun 2005
    Posts
    754
    Rep Power
    500

    Reputation

    Quote Originally Posted by FlawedGrunt View Post
    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.
  40. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2278

    Reputation

    Quote Originally Posted by wearedbleedblue View Post
    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!
  •   

      
     

Similar Forum Threads

  1. Lightweight1's plateau destroying cycle...
    By Lightweight1 in forum Anabolics
    Replies: 8
    Last Post: 01-23-2011, 01:58 PM
  2. Flawed's Progress
    By FlawedGrunt in forum Pics
    Replies: 10
    Last Post: 09-20-2010, 06:28 PM
  3. pulsing...flawed concept?
    By illgixxer in forum Anabolics
    Replies: 39
    Last Post: 12-05-2009, 07:32 AM
  4. Flawed's Run-In with LG Sciences BC+EAA! (Sponsored)
    By FlawedGrunt in forum Supplement Logs
    Replies: 65
    Last Post: 06-24-2009, 07:30 PM
  5. Flawed's Fat-Melting Frenzy with Adrenalean (Sponsored)
    By FlawedGrunt in forum Supplement Logs
    Replies: 47
    Last Post: 09-24-2008, 04:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in