Back on the grind

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    Back on the grind


    Hey gang,

    Just wanted to start my log on here for motivational and informative purposes. Basically I went from a solid 285 pound high school wrestler with 13% bodyfat to a 320 pound college kid with 20% bodyfat that didn't hit the gym at all. Around march I started dieting and slowly began to exercise again. Now it's June and I'm down 15 pounds. I am currently doing a 5x5 routine with heavy weights mixing in some high intensity cardio along with my Jiu jitsu classes. My goal is to build my strength back up and eventually get my weight down and step in the cage for some mma. Here is Sunday and Monday on the log:

    Pre workout: Musclepharm assault. (Crazy good stuff)

    Post workout: Musclepharm creatine and two scoops of muscle tech protein.

    Sunday: chest and biceps
    regular bench 5x5 225lbs (struggled on last set)
    Incline DB bench 5x5 with 75lbs
    Decline bench 5x5 205lbs
    Dumbbell flys 5x5 50

    Seated hammer curls 5x5 55lbs
    Straight bar curls 5x5 95lbs
    Preacher curls 5x5 75lbs
    --------------------------------------
    Monday: Back and Triceps

    Front pull downs 5x5 140lbs
    Bent over row 5x5 155lbs
    Bench dumbbell pull-ups? 5x5 85lbs
    Seated rows 5x5 120 lbs

    Tricep push downs 5x5 80 lbs
    Weight assisted dips 5x5 60lbs assist
    Rope push downs 5x5 85lbs

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    Forgot to add that I did 15 40 yard sprints after my lift yesterday as well...
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    Bout to go lift with the high schoolers I help coach Olympic lift day and Jiu jitsu right after.... May need a pick me up after the lift
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    Well I did my Olympic lifts 2 different sets

    Power clean 3x5 185lbs
    Dead lift 3x5 305lbs

    Then my former conditioning coach and good friend threw together a cross fit 3 rounds of 8 medicine ball squat throws with a 45 lb ball followed by 4 tractor tire flips followed by a 40 yard dash... My tank was empty after this I was dead time to get some protein in me and rest.
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    Anyone reading this ...would doing cross fits hurt my muscle/strength gains? And how often should I do it to burn fat?
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    Quote Originally Posted by wombraider93 View Post
    Anyone reading this ...would doing cross fits hurt my muscle/strength gains? And how often should I do it to burn fat?
    I would do hiit training instead. I've seen too many people get hurt doing that crossfit ****. But that's just me. If your body can take it go for it.
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    You find an extremely small handful of people on this forum that would advocate crossfit. Majority will tell you to not do it.

    Don't do crossfit

    Sprints, farmer walks, sled pulls, prowlers ect instead
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Quote Originally Posted by Sean1332 View Post
    You find an extremely small handful of people on this forum that would advocate crossfit. Majority will tell you to not do it.

    Don't do crossfit

    Sprints, farmer walks, sled pulls, prowlers ect instead
    Agreed.
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    Thanks for replying y'all I'm gonna continue the log now I thought no one was reading haha
    Yesterday week 7 in my 10 week bulking phase
    Shoulders/back: took my usual pwo assault got a new flavor and I must say it tastes an smells like bud...haha (blue artic raspberry)
    Military press 5x5 145lbs
    Shoulder straight arm lifts 5x5 25s
    Superset with my own little shoulder raise I made up 5x5 15lbs
    Bent over shoulder skis 5x5 35lbs
    Shrugs 3x15 75 dumbells

    Bentover rows 185lbs 5x5
    Cable rows (seated) 140lbs 5x5
    Pulls downs 3x10 150lbs

    5:00 punching bag combos

    10 minutes in the sauna

    I'm taking in more protein now at least 220 grams a day and I must say I feel great haha

    GO BRUINS
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    Also switched to musclepharms combat as a protein shake I like it alot better than that Walmart brand
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    Last night was bis and tris

    Pwo: assault.

    Straightbar curls 8,6,5,4,3,2,1,negative

    Pulley preacher curls 10,8,6 55lbs-65lbs

    Trojan curls 5x5 65lbs

    Dips 3x8

    Skull crushers 5x5 65lbs

    Push downs 5x5 100lbs

    Dropset curls 65-20lbs 7 each
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    Legs?
    Don't worry, man, someday I'ma be nobody too.
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    Leg day is my Olympic day which was Monday

    I did squats 5x5 with 325

    Power clean 5x3 195

    Hang cleans 145 lbs 5x5

    Leg curls 100lbs 3x15

    Calf raises 275 3x10

    Kettlebell lunges 45lbs 3x25

    Bleacher walks with a 95lb log 5:00 minutes

    Stretching thanks for watching my back though don't know why people skip legs it's my favorite day!
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    Yesterday was cardio and legs day.

    Started out with a 2 mile run with interval sprints every other lap.

    Legs curls 5x5 165lbs

    Calf raises 5x5 285lbs

    Lunges 3x15 50lbs

    Step ups with ankle weights 3lbs 3x15

    Box jumps 3x20

    Burpees and sprints
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    Started off my workout great today with bench

    5x5 235lbs,245lbs,255lbs seeing great gains

    3x5 incline press 85lbs

    225 decline 3x10

    Upwards flies 30lbs

    Push-ups 3x35

    Just didn't feel it today for some reason I want to blame it on the heat and stressing over some stuff but in the end it's all my bad.
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    Yesterday was back and abs

    Bent over rows 5x5 185lbs

    Pull downs 160 5x5

    Pull machine??? 5x5 225lbs

    Seated cable rows 5x5 160lbs

    Romanian dead lift 135 3x10

    Ab coaster 3x20 each side

    Leg lift 3x10

    Plank 3x1:00
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    Also people at work keep telling me:

    "Man what are you eating? Your shoulders are getting huge!"

    "I can't flip your man tits anymore"

    "Arms are looking pretty good"

    I love when I see these mass gains like this 2.5 more weeks of hard heavy lifting and beach time!
  

  
 

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