Recreating Myself and Rising From

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  1. Recreating Myself and Rising From


    So i have found myself in a place where i dont want to be. So ive deciding to make some changes and decided now is the time. This will be a journey for myself and will be updated as my goals change. So my goal as of now is cutting some weight. im sitting right now at around 250 or so and the goal is 205-210, while maintaing most muscle that i have so this will be done right. it will be done in the kitchen and then the gym. my plan as of now in the gym is running a modified 5/3/1. Will be going to lifting two days a week. Spilt will be:
    Day 1: 5/3/1 lifts for bench and squat followed by accessory work for overhead press and deadlifts
    Day 2: 5/3/1 for over head press and deadlifts followed by accessory work for bench and squats.
    These days will have at least 3-4 days rest in between them. Cardio will be done each day except for one off day each week.Cardio will be a mix of LISS, HIIT, barbell complexes and circuits.

    so tonight will be the first night and will going with bench and squat. Now on to see just what this body is capable of.


  2. First day new plan.
    Bench and squat main lifts in attachments. Bench amrap was 11. Squat was 8.
    Threw in my conditioning right after main lifts
    7 emom
    10 kettle bell swings
    10 pushup
    30 jump ropes
    Then on to accessories

    T bar row
    4x12
    Ss with
    One arm dB overhead press
    4x12

    Wide grip pull downs
    4x15
    Ss with
    Facepulls
    4x15

    Wide grip bb curls
    3x15
    Ss with
    Side bends
    3x20

    DB curls
    3 sets of 21s on each arm
    Ss with
    Weighed crunch
    3x20
    Attached Images Attached Images   
    •   
       


  3. Cardio for the day.
    2 mile jog

  4. Cardio for the day
    .5 mile run
    15-12-9
    Wall balls
    Jump ropes
    3 rounds

  5. Late to log but cardio for today
    1.5 mile track sprint intervals.
    Did sprinting Stright aways and walked curves.
    Then basketball
    •   
       


  6. Ohp amd deadlifts. Amrap score for Ohp was 12 amd 8 for deads.

    Front squat
    95x3x10
    Leg press
    2ppsx4x12
    Leg curls and leg ext
    3x21s

    Incline bench
    135x4x12

    Decline close grip bench
    135x3x12

    6 mile bike
    Attached Images Attached Images   

  7. Bench and squats
    Main lifts in pictures
    All accessories done to 40 reps with different sets

    Bb rows
    135x40
    Pull downs
    120x40

    DB Ohp
    55x40

    Side and front raises
    20x40

    Curls
    65x40

    Cardo
    21-15-9
    Kb swings
    Jump ropes
    3 rounds

    .5 mile run

    Then fished up with some steak and spinach
    Attached Images Attached Images   

  8. Cardio day

    40 min liss of the treadmill
    Then
    30 min hiit on elliptical done 1 min fast then 1 min normal speed

  9. Cardio today
    40 min tread climber

  10. 3.2 mile jog/walk for cardio
    Now some bball at work
    Tomorrow will be deads and Ohp with some hiit cardio

  11. Ohp and deads
    Main lifts at bottom

    Hammer strength Ohp
    4x10

    Hammer strength chest press
    4x12

    Cable flyes
    4x20

    Leg press
    4x10

    Front squats
    4x10

    DB hammer curls
    3x12
    Ss with tri push downs on assisted chin up machine
    3x12

    Seated bb curls
    4x12

    Cardio
    15 min hiit on spin bike
    30 min jog/walk treadmill
    Attached Images Attached Images   

  12. Cardio
    2.3 mile run

  13. Bench and squats
    Lifts in attachments


    Hammer strength Ohp
    Plate and quarter each side
    4x10
    Ss with dB side raises
    4x12

    Face pulls
    4x12
    Ss with dB front raises
    4x12

    Pull downs
    4x10
    Ss with Ez preacher curls
    4x10

    Hammer strength row
    2ppsx4x10
    Ss with dB hammer curls
    4x8

    Pull-ups
    4x fail

    15 min cardio
    Attached Images Attached Images   

  14. running a sponsered log for alpha lean 7 over here : Alpha Lean- 7 (sponsered)
    will be trying to update this log as well

  15. Bb bench
    95x30
    135x12
    165x10
    170x8
    185x6

    Incline bench
    Barx30
    95x12
    105x10
    115x8
    135x6

    DB flyes
    Ss with dB pullovers
    10x30
    20x12
    30x10
    35x8
    40x6

    Bent over bb rows
    Barx30
    95x12
    115x10
    135x8
    155x6
    Ss with t bar row
    25x30
    45x12
    70x10
    80x8
    90x6

    Clean and press
    135x5x5

    DB press
    5x30
    30x12
    35x10
    40x8
    40x6
    Ss with dB front raises
    5x30
    10x12
    15x10
    20x8,6

    Squats
    185x5x8

    Sl dl
    185x5x8

    Leg ext
    Ss with leg curls
    110 5x10

    Close grip bench
    Barx30
    95x12
    95x10
    115x8
    135x6

    Skull crushers
    20x30
    40x12
    40x10
    45x8,6
    Ss with one arm overhead dB ext
    5x30
    15x12,10
    20x8,6

    Bb curls
    1 to 10 rep method

    Con. Curls
    5x12

    Incline dB curls
    5x12

    First day running the new full body routine and it was a killer and didn't help I lifted friday. So I know running this I will need at least 4 days off between days lifting. But got a nice sweat going and stayed focus.

    Cardio
    Jump rope sets
    10 rounds
    At 30 sec jumping and 30 sec off

  16. Cardio today
    3.6 mile walk/jog

  17. So updated pictures amd update weight at 247 fully clothed
    Attached Images Attached Images    

  18. So it's been awhile since I have logged in here and I figured it's time to get back at it. I have ran some product logs since this and after took a break from logging but now I'm back.

  19. Bench and upper day
    Bench
    Warm up
    5x90
    5x110
    3x135
    Working sets
    5x165
    3x185
    4reps at 210

    Incline Db press
    60x5x8
    Db Flys
    20x3x8
    Pushup
    1xfailure

    Triple set
    Front raise
    Side raise
    Bentover side raise
    20x3x8
    Then some triceps work

  20. 10 min liss warm up

    10 min emom
    Deadlifts
    275x2

    3 rounds
    Power cleans
    135x5
    Fat grips farmers walk
    55lb x 20 yards

    Row interval and core work
    Row
    125m
    250m
    250m
    500m

    Ghd situps between rowing sets

  21. Quote Originally Posted by mattborn00 View Post
    So it's been awhile since I have logged in here and I figured it's time to get back at it. I have ran some product logs since this and after took a break from logging but now I'm back.
    What are your current stats? How's progress been since you started your log?

  22. I'm sitting at about 235 right now. Progress wasn't really there but that was more from not lifting all the time because of work and not having access to anything or the space. But now I'm able to get back at it and stay at it and train and enjoy time with family

  23. Also what's your diet like?

  24. Was counting macros for the past several months but moving back Into carb cycling/back loading

  25. Squat
    Warm ups
    Bar x a lot
    135x3x10

    Working sets
    225x5
    245x3
    275x2

    Chin ups
    4x8 reps

    BB bent over rows
    135x8
    185x3x8

    Db rows
    75x4x8

    Curls
    3x8

    Db crossbody Curls
    3x8
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