804 Time to blow up USP/PES

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  1. I need to get a new pair of roller skates so I can skate outside this summer. I've got 2 mens leagues set up this summer for ice already
    Justin
    Instagram: legsthesizeofkegs


  2. Yesterday: HIIT/ Basketball practice with the company team. I swear basketball pickup games are a great HIIT workout... Sprints down the court, Cutting from side to side, and jumping too. I was Beat after 3 games - took my MBCAA+ too!


    CUTTING: so far down 3 lbs in less than a week! Alphamine + Vanillean is BOSS!

    I cut my daily calories from ~3800 (bulking) to ~3000ish (around maintenance)(mainly a carb suppression, minus skim milk and green veggies Gotta have them)

    If things slow down, I might do the LG/IF plan. I think the addition of cardio will get me to my goal of ~12 lbs of fatloss hoping to be around 10-12% bf


    Today: Chest + HIIT

    Incline DB press:
    70x15
    70x15
    70x15
    70x15

    Decline DB press:
    70x15
    70x15
    70x14
    70x13

    Standing low cable flyes:
    27.5x15
    27.5x13
    27.5x12
    27.5x12

    Close grip steep inclined smith press: (focalization on upper middle)
    135x12
    135x12
    155x9
    185x6

    Isolated (1-arm) peck deck:
    175x12
    175x12
    DROPSET 175 - 145 - 100 - 85 - 70 to fail

    HIIT:

    15 min: sprints on long straights out of a pushup position (increased pushups by 1 each sprint), walked short ends

    10 min: Interval sprints on bike - 5.3 miles @ level 12 resistance
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  3. Quote Originally Posted by joh408 View Post
    I need to get a new pair of roller skates so I can skate outside this summer. I've got 2 mens leagues set up this summer for ice already
    Hell yeah man, especially if its hot outside it kicks up the intensity. I miss the old days where I played all the time....

  4. Where in Virginia are you located ?

  5. Quote Originally Posted by stillnatural View Post
    Where in Virginia are you located ?
    Just outside of Richmond
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  6. Im in Richmond. Cool to know someone near me that uses AM. If your ever shortpump/Richmond area come to my gym. Keep up the good work.

  7. Quote Originally Posted by stillnatural View Post
    Im in Richmond. Cool to know someone near me that uses AM. If your ever shortpump/Richmond area come to my gym. Keep up the good work.
    I may be moving into the city soon. Will probably use the downtown Y.

  8. Solid workout man. I'd probably pass out if I tried to play a full court basketball game.
    PEScience Representative
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  9. Day 6 of cutting - still down only 3 lbs (weighed in after dinner :/ )

    5 min warmup basketball (sweaty mess with alphamine)

    Also, My elbow has been f-ed for a couple days but at therapy today they got it loose

    Back + Light Bicep

    bent over barbell row (palms down):
    135x15
    135x15
    155x12
    155x10

    (palms up)
    135x12
    135x12
    155x10

    Cable rows (close vertical grip):
    140x15
    140x15
    160x12
    180x11

    (wide vertical grip):
    120x15
    120x15
    140x12
    160x10

    laying flat Dumbbell pullovers (Serratus/ lat blasters)(arms fairly straight - db to floor)
    100x10
    100x10
    100x10
    100x9

    Preacher Bicep cable curls (same as before - very close grip on ez style bar):
    65x10
    65x9
    65x8
    DROPSET 65x8 35x8 20x10

    10 min HIIT (Sprints and bike)

  10. Don't get down bro. I'd say .5 lbs a day is probably a safe amount to maintain lean mass, especially being you are in good overall shape already. You lose more than that you're probably losing some good lean mass as well. Nice work so far.
    PEScience Representative
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  11. Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker
    Serious Nutrition Solutions Representative

  12. Quote Originally Posted by LiveToLift View Post
    Don't get down bro. I'd say .5 lbs a day is probably a safe amount to maintain lean mass, especially being you are in good overall shape already. You lose more than that you're probably losing some good lean mass as well. Nice work so far.
    Quote Originally Posted by Distilled Water View Post
    Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker
    These two are correct. Besides weight bud mirror is key. I only weigh on same day, once a week same circumstances. If not it becomes a mind fock. Keep working bro you'll get there boss.

    Nice workouts!
    Independent

  13. day 7

    Shoulders and HIIT full court basketball after

    Mil DB press
    60x15
    70x12
    80x7
    85x6

    Standing behind head barbell military press
    95x12
    95x12
    95x10

    Arnold DB presses (Elbows in line with shoulders)
    35x15
    40x12
    45x10
    50x9

    Side shoulder raise machine
    140x11
    145x9
    145x7

    Reverse peck deck (ex low seat - target rear delts)
    100x15
    115x13
    Dropset 115x12 85x10 55x12 25x15

    Superset: cable rope upright rows/ Facepulls

    Facepulls:
    50x12
    57.5x12
    65x10

    Upright rows:
    35x12
    42.5x12
    50x10

    High cable curl (touched on bi's)
    25x15
    30x10
    25x14

    Overhead cable shoulder flyes:
    10x12
    10x12
    10x12

    HIIT BBALL

  14. Very good numbers bro.

    Bean is right in the mind fck from weigh ins. I'm notorious for weighing in daily and it really messes me up when I see weight shifts. I've learn to weigh in after my workout in case I see something I don't like.
    PEScience Representative
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  15. I wouldn't be too upset over having "only" lost 3 lb. in 6 days. Sounds like an excellent start to me! I'm guessing you'll slow down a bit soon here, but that's not necessarily a bad thing.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  16. Great work as always 804!

    I'm with classic; 3lbs is a great start man! I would concentrate more on appearance changes than what the scale is showing you. You're on pace to lose more weight in these first couple of weeks than I have in over a month.

  17. Quote Originally Posted by Distilled Water View Post
    Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker
    Will do man, I really need to make it consistent for accuracy

    Quote Originally Posted by bean5er View Post
    These two are correct. Besides weight bud mirror is key. I only weigh on same day, once a week same circumstances. If not it becomes a mind fock. Keep working bro you'll get there boss.

    Nice workouts!
    I know, I really need to designate cardio days.. that was always key in my previous cut cycles

    Quote Originally Posted by LiveToLift View Post
    Very good numbers bro.

    Bean is right in the mind fck from weigh ins. I'm notorious for weighing in daily and it really messes me up when I see weight shifts. I've learn to weigh in after my workout in case I see something I don't like.
    Yeah, I should really do them 4 days apart or even weekly... I do like the fact that my strength is still here

    Quote Originally Posted by classic34 View Post
    I wouldn't be too upset over having "only" lost 3 lb. in 6 days. Sounds like an excellent start to me! I'm guessing you'll slow down a bit soon here, but that's not necessarily a bad thing.
    Yeah I'm not displeased. It really should be going slower. I don't wanna lose this muscle I've worked so hard to gain.

  18. Quote Originally Posted by breezy11 View Post
    Great work as always 804!

    I'm with classic; 3lbs is a great start man! I would concentrate more on appearance changes than what the scale is showing you. You're on pace to lose more "weight" in these first couple of weeks than I have in over a month.
    Thanks brother. I'm actually surprised, I have already noticed some definition improvements around my lats/ serratus/ and obliques. I'm just worried about my chest once I'm cut up. In the past it ended up looking tiny... I hate that..

  19. Quote Originally Posted by 804 View Post
    Thanks brother. I'm actually surprised, I have already noticed some definition improvements around my lats/ serratus/ and obliques. I'm just worried about my chest once I'm cut up. In the past it ended up looking tiny... I hate that..
    Awesome man. Seeing progress always keeps me motivated. I understand your chest concerns...it's not my best feature (especially upper chest) .

  20. Quote Originally Posted by breezy11 View Post
    Awesome man. Seeing progress always keeps me motivated. I understand your chest concerns...it's not my best feature (especially upper chest) .
    Yeah, I'm shoulder dominant.. So it is difficult

  21. Day 8

    Legs + HIIT

    Deep squats:
    135x15
    135x15
    135x15
    135x15
    225x8

    Leg press/ sledd
    6 plates x 15
    8 plates x 15
    8 plates x 15
    10 plates x 12
    12 plates x 10

    lower back extension machine (In place of deads - therapist told me to take a break - might be causing elbow issues)
    200x15
    200x15
    200x15
    200x15

    few random bicep curls

    HIIT - went to a 30 min express cycle class... headphones on - did my own thing (just wanted to use the nice bikes) did intervals of 1 min as fast as i could go on lvl 14 (50% resistance) then spun out for 1-2 min on no resistance...... There was a puddle under my bike thanks to alphamine

    Afterwards I did some cable seated peck flyes:
    20x15
    25x12
    dropset 25x10 15x12 10x18

  22. You must be beat after all of that. I predict...that you will not be walking normally tomorrow.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  23. Quote Originally Posted by classic34 View Post
    You must be beat after all of that. I predict...that you will not be walking normally tomorrow.
    I hope you're right

  24. Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.
    PEScience Representative
    http://pescience.com/insider
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  25. Quote Originally Posted by breezy11 View Post
    Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.
    Exactly what I was thinking. Doing LISS after leg day is bad enough...but spinning intervals? Whew!
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com
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