804 Time to blow up USP/PES

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  1. Quote Originally Posted by classic34 View Post
    8 lb. nice work 804! Great to hear that your elbow is doing better as well.
    Thank you, Classic!


  2. Took yesterday off. Had a controlled re-feed last night with recompadrol. Weighed in at 207.5 this morning (Down ~9ish overall)

    Today's workout: Full body + HIIT (haven't done full body in awhile - felt good)

    Front squats
    95x15
    95x15
    95x15
    95x15

    Cable wide grip rows (elbows at shoulder level to hit upper back):
    85x15
    85x15
    100x12
    120x9

    SUPERSET: EZ bar skull crushers/ barbell skull crushers:

    EZ:
    75x12
    75x12
    75x12

    Barbell:
    65x10
    65x12
    65x12

    Overhead smith shrugs (new variation - liked it)
    95x15
    115x12
    115x12

    Barbell declined situps:
    45x15
    45x15
    45x15

    PYRAMID - Seated high cable curls:
    25x15 30x10 35x6 30x8 25x12 20x18

    Inclined Db curls:
    25x15
    25x15
    25x15

    HIIT - 20 min bike (1min HI 1 min spin out)
    •   
       


  3. Solid work brother! A full body session and HIIT sounds brutal.
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  4. Quote Originally Posted by breezy11 View Post
    Solid work brother! A full body session and HIIT sounds brutal.
    Thanks man! Everything but chest! That's today

  5. Today - Chest/ Tri +HIIT

    Cable overhead pulldown flyes:
    25x12
    25x11
    25x12
    25x12
    30x9

    Inclined DB presses:
    75x12
    75x12
    75x12
    80x10

    Seated overhead DB triceps extension:
    80x15
    80x15
    80x15
    80x15

    Skull crushers (EZ bar):
    95x10
    95x9
    95x11
    105x6

    Peck deck machine:
    170x15
    185x15
    195x11
    210x9

    Cable rope triceps pulldowns:
    50x15
    50x13
    50x12

    SUPERSET: More cable pulldown flyes / Flat DB flyes (lower chest/ middle chest)

    Cable:
    25x12
    30x10
    35x9

    DB:
    35x15
    35x15
    35x15

    HIIT - 12 min incline sprints on treadmill (1:1 intervals)

    Cashed out now...




    Was 207 this am... dunno if I believe that completely - 11.5 lbs in 19 days.... I haven't lost any noticeable strength either... hmm
    •   
       


  6. Killed it as usual.

    You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.
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  7. Quote Originally Posted by breezy11 View Post
    Killed it as usual.

    You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.
    Thanks bro, and yeah that's a good point!

    Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.

  8. Today's Workout - High intensity shoulders/ traps (all supersets - very little breaks, if any really)

    20 min warm-up shooting hoops

    Superset 1 - Military DB press/ Side dumbbell raises

    Military:
    35x20
    70x10
    75x8
    80x6

    Side DB raises:
    15x15
    25x12
    25x12
    30x10

    Superset 2 - Cable front raise/ Dumbbell shrugs

    Cable raise:
    10x15ea
    10x15ea
    10x15ea

    DB shrug:
    100x15
    100x15
    100x15

    Superset 3 - Plate face raises/ Smith reverse shrug/ Smith front shrug

    Face plates:
    35x12
    35x12
    35x12

    Rev shrug:
    275x10
    275x10
    275x10

    Front shrug:
    275x12
    275x12
    275x12

    Superset 4 - Cable rope face pulls/ Overhead cable flyes (arc above head - seated in middle)

    Face pulls:
    50x15
    57x13
    65x11
    72x10

    Overhead flye:
    15x12
    15x12
    20x10
    25x9

    Superset 5 - cable ez bar upright rows/ Leg lifts (abs)

    upright rows:
    50x15
    57x12
    57x12
    65x11

    Leg ups
    15reps 15reps - hold legs up rest 20lbs on lap (holding contraction) 2 x 20sec

    Superset 6 - Reverse peck deck/ side raises machine

    Rev pdeck:
    115x12
    130x10
    130x10

    Side raise machine:
    110x12
    95x15
    80x16

    Never done a full workout in supersets - definitely kicked my butt. Dudeman I was lifting with was pushing the pace the whole time pretty hard too!

  9. Quote Originally Posted by 804 View Post
    Thanks bro, and yeah that's a good point! Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.
    Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.
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  10. Quote Originally Posted by classic34 View Post
    Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.
    Oh, I am

  11. Really screwed up today with a bad cheat meal... boss took us out for lunch and I killed it... kinda made up for it in the gym tonight though! Set that new DL PR that I have failed on the past 2 consecutive attempts!

    Legs/ lower back/ HIIT/ core

    Front squats: (still getting comfy with these)
    65x20
    135x12
    135x12
    135x12
    135x12

    Deadlifts:
    225x10
    225x8
    315x3
    365x1
    405xfail
    Re-try 405x1 PR!!!!!

    Leg press:
    8 plates - 15
    10 plates -13
    10 plates -12
    12 plates -9
    12 plates -8

    Hip abductor machine:
    145x20
    160x20
    205x13
    220x10
    235x8

    Hamstring curls:
    100x20
    100x20
    115x15
    130x15

    Back box squats - to 90deg:
    135x15
    185x12
    185x12

    HIIT - Bike 20 min (1:1 intervals high/spinout)

    Core:
    upside down hanging negatives (hanging from monkey bars):
    4 sets 20-25 sec each

    hanging knee up negatives with a 25lb plate on lap :
    3 sets 20-30 sec each

    ---- 3 sets of bosu planks at home 30 sec each

  12. Congrats in the PR man, 405 ain't no joke. Keep up the hard work
    Serious Nutrition Solutions Representative

  13. Great job on the PR brother! Very impressive, especially while cutting.
    PEScience Representative
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  14. Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  15. Quote Originally Posted by Distilled Water View Post
    Congrats in the PR man, 405 ain't no joke. Keep up the hard work
    Thanks brother! At 6'3'' I feel extremely happy with that! It feels like I have a 5ft range of motion.

    Quote Originally Posted by breezy11 View Post
    Great job on the PR brother! Very impressive, especially while cutting.
    Thanks brother! I know, I'm pleasantly surprised!

    Quote Originally Posted by TheMovement View Post
    Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!
    Yeah buddy! Back/ Bi's/HIIT today?

  16. Last night's workout:

    Back/ BI

    Cable seated wide horizontal grip rows (targeting highest upper back):
    100x15
    120x12
    140x11
    140x10
    160x8

    Cable standard rows (close vertical grip)
    160x15
    160x13
    180x11
    180x12

    Dumbbell lying pullovers:
    60x20
    80x15
    90x12
    95x12
    100x10

    Seated cable high curls:
    20x15
    25x15
    30x10
    30x9

    Barbell curls:
    65x15
    75x7
    95x5
    115x3 (forced reps - partner helping whole way - great burn)

    "Cobb" curls (concentration curl finishing with a twist of the pinky finger to your chin at the end of the rep - REALLY hits the outer head and peak well)
    25x15
    25x15
    30x10
    30x10
    30x9

    Cable EZ bar preacher curls:
    50x12
    57x9
    65x7 - negative reps

    Cable wide grip rows with vertical grips:
    120x15
    140x15
    180x12
    200x9

    Meadows row's - barbell end pulls (Breezy- I cant remember what they were called - but credit is due your way - these were awesome, really liked the inside start to outside wide finish)
    45x15ea
    45x15ea
    70x12ea
    90x8ea

  17. Great work man. Meadows Rows are fantastic; glad you enjoyed them.
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  18. Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!
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  19. Quote Originally Posted by breezy11 View Post
    Great work man. Meadows Rows are fantastic; glad you enjoyed them.
    Not too many workouts you've posted that I haven't tried! Thanks again bro!

    Quote Originally Posted by LiveToLift View Post
    Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!
    Thanks man, gotta keep variations!

  20. So this morning I got on the scale and I was surprised again. As of today, I'm down to 204.5.. That's from 218 when I started April 11. I'm astonished with 13.5lbs so fast.. I know how fast I've cut in the past with OEP.. but alphamine + recompadrol + vanillean is amazing. Especially with no noticeable losses in muscle. I'm shocked overall, because my initial goal was to get to 200 lbs by June 10... Looks like this should be a piece of cake.

    Yesterday's workout:

    Me and my buddy went to another gym in the area that had some different stuff than what we have at our facility.

    Chest/ Tri/ Core

    Superset Cable overhead pulldown flyes/ cable raise up flyes

    Pulldown:
    25x12
    25x12
    30x9

    Raise up:
    20x10
    25x9
    25x9

    Inclined DB press:
    75x10
    80x8
    85x7
    90x6

    Incline Hammerstrength press machine:
    120x15
    160x10
    180x10 Dropset 80x15

    Decline Hammerstrength press machine:
    100x15
    140x11
    140x10

    Skull crushers (w/ ez bar):
    105x10
    105x10
    105x10
    115x7

    Core superset 3 sets - Oblique twists/ weighted situp machine/ leg raises

    Felt shredded after this workout!

  21. Under 5 lbs to go by June 10th? Incredible job brotato. Now you can really concentrate on keeping that strength while finishing up. For that much weight loss while holding strength I'm amazed.
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  22. Quote Originally Posted by LiveToLift View Post
    Under 5 lbs to go by June 10th? Incredible job brotato. Now you can really concentrate on keeping that strength while finishing up. For that much weight loss while holding strength I'm amazed.
    Thanks Brohan! I definitely will. I may just keep going below 200 - get as shredded as I can

  23. Quote Originally Posted by 804 View Post
    Not too many workouts you've posted that I haven't tried! Thanks again bro!
    No problem man.

    Great workout as always. Looks like you've set yourself up to be ridiculously shredded by summertime.
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    http://pescience.com/insider
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  24. Quote Originally Posted by breezy11 View Post
    No problem man.

    Great workout as always. Looks like you've set yourself up to be ridiculously shredded by summertime.
    Yes sir! I'll post up the before and after pics ~June 10ish

    I really hope I can just chisel off this little bit of fat right at my belt line... thats always been the hardest place for me to tone up.. any suggestions?

  25. Just keep losing fat until there is none left anywhere lol
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  26. Quote Originally Posted by 804 View Post

    Yes sir! I'll post up the before and after pics ~June 10ish

    I really hope I can just chisel off this little bit of fat right at my belt line... thats always been the hardest place for me to tone up.. any suggestions?
    What you're currently doing seems to be going well. If progress stalls, you could try making some adjustments to help get that "little bit of fat" (calories, carbs, cardio, etc.).

    Quote Originally Posted by bdcc View Post
    Just keep losing fat until there is none left anywhere lol
    That's the approach I'm going with.
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  27. Good job in her 804. You'll get there bud that last lower AB/back fat is a bytch. You may have to tweak macros to kick it into a higher gear at some point. Nice work bud
    Independent

  28. Quote Originally Posted by bean5er View Post
    Good job in her 804. You'll get there bud that last lower AB/back fat is a bytch. You may have to tweak macros to kick it into a higher gear at some point. Nice work bud
    Sounds like thats what I'll do. Maybe more HIIT

  29. Yesterday's workout:

    Chest/ Tri/ Core

    Seated cable fly pulldowns:
    20x15
    25x12
    25x12
    30x10
    30x10
    32x9

    Seated cable fly raise ups:
    20x15
    25x12
    25x12
    30x10

    Incline dumbbell press:
    75x12
    75x12
    75x12
    80x10

    Skull crushers (ez bar):
    75x15
    95x12
    95x10
    105x8

    cable rope triceps extension:
    42.5x20
    52.5x12
    57.5x10
    57.5x10

    Peck deck:
    175x15
    190x12
    190x12
    205x10
    205x10

    HIIT - 20 min bike (1:1 intervals)

    Hanging ab negatives (90 deg knee held raised with plates on knees) 3 sets (30 sec each 10 sec drops - 10 lbs each drop)

  30. Quote Originally Posted by 804 View Post
    Yesterday's workout:

    Chest/ Tri/ Core

    Seated cable fly pulldowns:
    20x15
    25x12
    25x12
    30x10
    30x10
    32x9

    Seated cable fly raise ups:
    20x15
    25x12
    25x12
    30x10

    Incline dumbbell press:
    75x12
    75x12
    75x12
    80x10

    Skull crushers (ez bar):
    75x15
    95x12
    95x10
    105x8

    cable rope triceps extension:
    42.5x20
    52.5x12
    57.5x10
    57.5x10

    Peck deck:
    175x15
    190x12
    190x12
    205x10
    205x10

    HIIT - 20 min bike (1:1 intervals)

    Hanging ab negatives (90 deg knee held raised with plates on knees) 3 sets (30 sec each 10 sec drops - 10 lbs each drop)
    Nice work man. Numbers look real good!
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