GOT DAMN SILVER BACK TRAINING!

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  1. GOT DAMN SILVER BACK TRAINING!


    Decided to start a new log, just felt like a fresh start!
    Since I have come off my DMZ/TR3ST cycle two months ago I have maintained my size and the roughly 8 pounds I have lost so far was mostly water but have dropped some fat as well.
    Currently weighing 274 when I started logging here in 2014 I was 254. I have put on 20 pounds while staying just as lean.

    Diet is IIFYM and am hitting 230 carbs, 265 protein and 80 fat.

    Cardio is 5 days a week for 30 minutes LISS on the bike.

    Training is 6 days a week.

    My old log!
    BigReds Journey to Sowledom!

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS


  2. TUESDAY CHEST AND LIGHT BIS
    .
    .
    SMITH DECLINE PRESS 4X40 REP TOTAL
    210X12
    210X10
    210X9
    210X9

    .
    .
    INCLINE PRESS 4X15 REP TOTAL
    280x5
    280x4
    280x4
    280x3

    .
    .
    HIGH INCLINE FLYE 4X55 REP TOTAL
    50x20
    50x16
    50x14
    50X12

    .
    .
    SUSPENSION PUSH UP 4X45 REP TOTAL
    BWx10
    BWx9
    BWx9
    BWx8

    .
    .
    CABLE FLYE 4X80 REP TOTAL
    47X15
    47X12
    47X13
    47X12

    .
    .
    ZOTTMAN CURL 4x45 REP TOTAL
    25x15
    25x12
    25x10
    25X10


    .
    .
    I am currently running Cardar1ne and EP1C Unleashed. Using HYDRO3 as part of my pre-workut. Using Kill It preworkout and All Day You May BCAA's. Also using EndoSurge.

    I will be starting Ostar1ne on the 1st of April.
    I will put some pics up when I can.. also can check them out here https://www.instagram.com/bigsilverback41/

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS
    •   
       


  3. Quote Originally Posted by BigRed1974 View Post
    TUESDAY CHEST AND LIGHT BIS
    .
    .
    SMITH DECLINE PRESS 4X40 REP TOTAL
    210X12
    210X10
    210X9
    210X9

    .
    .
    INCLINE PRESS 4X15 REP TOTAL
    280x5
    280x4
    280x4
    280x3

    .
    .
    HIGH INCLINE FLYE 4X55 REP TOTAL
    50x20
    50x16
    50x14
    50X12

    .
    .
    SUSPENSION PUSH UP 4X45 REP TOTAL
    BWx10
    BWx9
    BWx9
    BWx8

    .
    .
    CABLE FLYE 4X80 REP TOTAL
    47X15
    47X12
    47X13
    47X12

    .
    .
    ZOTTMAN CURL 4x45 REP TOTAL
    25x15
    25x12
    25x10
    25X10


    .
    .
    I am currently running Cardar1ne and EP1C Unleashed. Using HYDRO3 as part of my pre-workut. Using Kill It preworkout and All Day You May BCAA's. Also using EndoSurge.

    I will be starting Ostar1ne on the 1st of April.
    I will put some pics up when I can.. also can check them out here https://www.instagram.com/bigsilverback41/
    Good stuff, and IN!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. Will be following!

  5. Quote Originally Posted by MrKleen73 View Post
    Good stuff, and IN!
    Thanks brotha!

    Quote Originally Posted by BeastFitness View Post
    Will be following!
    Good to have you!

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS
    •   
       


  6. WEDNESDAY BACK
    .
    .
    WIDE PULLDOWN 4X40 REP TOTAL
    135X12
    135X10
    135X9
    135X7

    .
    .
    SMITH MACHINE ROW 4X25 REP TOTAL
    195x8
    195x7
    195x6
    195x5

    .
    .
    CLOSE GRIP PULLDOWN 4X35 REP TOTAL
    130x12
    130x10
    130x8
    130X6

    .
    .
    T BAR ROW 4X15 REP TOTAL
    235x5
    235x4
    235x3
    235x3

    .
    .
    UNDER GRIP PULLDOWN 4X30 REP TOTAL
    130X10
    130X8
    130X6
    130X6

    .
    .
    SMITH MACHINE HIGH PULL 4x20 REP TOTAL
    100x5
    100x4
    100x4
    100X4


    .
    .
    A good solid back session. On the reps if I don't hit my total I stay with the same weight next workout until I get all the reps in 4 sets. I train to about 1 rep away from positive failure and may push to positive failure on the last two sets.

    Currently trying to lean out so drop macros to 190 carbs, 255 protein and 85 fat.
    Will be going up to 6 days a week on the bike for 30 minutes.

    Training will will stay at 6 days per week with Fridays as my off day.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  7. You are going to look awesome once you are leaned out Red! You have a lot of muscle on that big frame of yours!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. THURSDAY ARMS, DELTS, CALVES
    .
    .
    OH CABLE TRI EXTENSION 6 SETS
    25X35
    30X30
    35X25
    40X20
    45X15
    50X10

    .
    .
    REVERSE PREACHER CURL 6 SETS
    20x35
    25x30
    30x25
    35x20
    40X15
    45X10

    .
    .
    SIDE LATERALS 6 SETS
    5x35
    10x30
    15x25
    20X20
    25X15
    30X10

    .
    .
    DONKEY CALF RAISE 6 SETS
    BWx35
    BWx30
    BWx25
    BWx20
    BWX15
    BWX10


    Did a superset with Bis and Tris and Delts with Calves. This was just a pumping up day to finish off the week and hit a few body parts I want to give some more attention.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  9. Quote Originally Posted by MrKleen73 View Post
    You are going to look awesome once you are leaned out Red! You have a lot of muscle on that big frame of yours!
    Have a beach trip in 8 weeks so will see what I can do by then.
    Appreciate the support here!

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS



  10. Funday Sunday! Arm day

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  11. SATURDAY BACK
    .
    .
    SIDE LATERALS 4X65 REP TOTAL
    27.5X20
    27.5X19
    27.5X12
    27.5X11

    .
    .
    SMITH MACHINE SEATED PRESS 4X25 REP TOTAL
    125x8
    125x7
    125x7
    125x6

    .
    .
    FACE PULL 4X65 REP TOTAL
    50x20
    50x18
    50x16
    50X14

    .
    .
    DB FRONT RAISE 4X35 REP TOTAL
    25x13
    25x10
    25x9
    25x9

    .
    .
    BEHIND THE BACK SMITH SHRUG 4X30 REP TOTAL
    240X8
    240X7
    240X6
    240X5

    .
    .
    DONKEY CALF RAISE 4x105 REP TOTAL
    BWx40
    BWx30
    BWx25
    BWX20

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  12. SUNDAY BACK
    .
    .
    SKULL CRUSHER 4X40 REP TOTAL
    100X12
    100X12
    100X8
    100X10

    .
    .
    ONE ARM PREACHER CURL 4X45 REP TOTAL
    30x15
    30x13
    30x11
    30x9

    .
    .
    OH DB TRICEP EXT 4X50 REP TOTAL
    70x18
    70x15
    70x12
    70X10

    .
    .
    INCLINE HAMMER CURL 4X40 REP TOTAL
    40x12
    40x11
    40x9
    40x8

    .
    .
    PRESS DOWN BLOOD FLOW RESTRICTION 4X60 REP TOTAL
    50X20
    50X18
    50X14
    50X10

    .
    .
    CABLE CONCENTRATION CURL BLOOD FLOW RESTRICTION 4x60 REP TOTAL
    35x20
    35x14
    35x10
    35X7

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  13. MONDAY BACK
    .
    .
    SMITH MACHINE INCLINE 4X40 REP TOTAL
    200X12
    200X9
    200X8
    200X6

    .
    .
    SMITH MACHINE FLAT 4X20 REP TOTAL
    250x5
    250x4
    250x4
    250x4

    .
    .
    SUSPENSION PUSHUPS 4X45 REP TOTAL
    BWx15
    BWx12
    BWx10
    BWX10

    .
    .
    HIGH INCLINE FLYE 4X55 REP TOTAL
    50x15
    50x13
    50x11
    50x10

    .
    .
    REVERSE PREACHER CURL 4X40 REP TOTAL
    50X13
    50X11
    50X19
    50X7

    .
    .
    CONCENTRATION CURL BLOOD FLOW RESTRICTION 4x60 REP TOTAL
    20x20
    20x16
    20x12
    20X8


    Saturday weigh in I was at 273, body fat caliper test puts me a 17%. Looking to get to at least 12% for the beach.
    Hitting cardio 6 days this week first thing in the morning. Also a small calorie drop this week to keep fat loss moving.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  14. Great work in here. Love those suspension push ups too! I like to set them up almost right at the floor to get a ton of gravity working. Makes my shoulders joints feel so solid from the control required and really carries over to feeling strong in my bench.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Quote Originally Posted by MrKleen73 View Post
    Great work in here. Love those suspension push ups too! I like to set them up almost right at the floor to get a ton of gravity working. Makes my shoulders joints feel so solid from the control required and really carries over to feeling strong in my bench.
    Thanks Kleen!! Yes I am starting them about a foot off the ground and will lower a little each time I hit my rep goals

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  16. TUESDAY BACK
    .
    .
    LEG CURL 6X40 REP TOTAL
    105X8
    105X7
    105X6
    105X5
    105X4
    105X4

    .
    .
    LEG PRESS 4X60 REP TOTAL
    510x12
    510x10
    510x10
    510x10

    .
    .
    LEG EXTENSION 6X75 REP TOTAL
    105x15
    105x13
    105x11
    105X10
    105X10
    105X10

    .
    .
    CALF PRESS 6X75 REP TOTAL
    380x20
    380x12
    380x10
    380x10
    380X10
    380X10


    Not looking to put on size to my legs, have hard enough time fitting into my jeans as it is. Really going to just working on keeping them hard and leaning them up. Calves I will be working to add some size. I will be hitting them 3 days a week.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  17. WEDNESDAY BACK AND BIS
    .
    .
    CLOSE PULLDOWN 4X40 REP TOTAL
    135X12
    135X12
    135X9
    135X9

    .
    .
    T BAR ROW 4X20 REP TOTAL
    220x6
    220x5
    220x4
    220x1

    .
    .
    UNDER GRIP SMITH ROW 4X25 REP TOTAL
    190x8
    190x7
    190x6
    190X5

    .
    .
    UNDER GRIP PULLDOWN 4X35 REP TOTAL
    135x10
    135x8
    135x7
    135x7

    .
    .
    ZOTTMAN CURL 4X45 REP TOTAL
    27.5X15
    27.5X13
    27.5X11
    27.5X10

    .
    .
    CABLE CONCENTRATION CURL 4x60 REP TOTAL
    35x20
    35x15
    35x10
    35X10


    Started this week on Ostar1ne at 20mg. Diet and training is going great!
    Looking forward to leaning out these next few weeks.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  18. Quote Originally Posted by BigRed1974 View Post
    Not looking to put on size to my legs, have hard enough time fitting into my jeans as it is. Really going to just working on keeping them hard and leaning them up. Calves I will be working to add some size. I will be hitting them 3 days a week.
    If you don't want to put size on them I would rethink your training. Lower the volume, hit a few work sets of 1-3 reps on squats, then do all body weight movements, jumps and some sprinting. That will keep them strong without making them grow and the body weight lunging, squatting, jumping and sprinting will help keep them healthy, keep you fast, and keep the work capacity up. Not to mention how good sprinting is for fat loss.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  19. THURSDAY BACK
    .
    .
    SIDE LATERALS 4X65 REP TOTAL
    27.5X20
    27.5X18
    27.5X15
    27.5X13

    .
    .
    SMITH MACHINE SEATED PRESS 4X25 REP TOTAL
    130x10
    130x8
    130x8
    130x7

    .
    .
    REAR LATERALS 4X55 REP TOTAL
    30x15
    30x12
    30x10
    30X8

    .
    .
    OH DB TRICEP EXT. 4X75 REP TOTAL
    75x18
    75x15
    75x12
    75x12

    .
    .
    PRESS DOWN BLOOD FLOW RESTRICTION 4X60 REP TOTAL
    55X20
    55X18
    55X12
    55X11

    .
    .
    STANDING CALF RAISE 4x50 REP TOTAL
    100x17
    100x12
    100x10
    100X8

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  20. SATURDAY BACK
    .
    .
    WIDE PULLDOWN 4X40 REP TOTAL
    140X12
    140X10
    140X9
    140X9

    .
    .
    SMITH MACHINE ROW 4X25 REP TOTAL
    200x8
    200x7
    200x6
    200x5

    .
    .
    CLOSE GRIP PULLDOWN 4X35 REP TOTAL
    140x12
    140x10
    140x9
    140X8

    .
    .
    T BAR ROW 4X15 REP TOTAL
    240x5
    240x4
    240x4
    240x3

    .
    .
    UNDER GRIP PULLDOWN 4X30 REP TOTAL
    140X8
    140X8
    140X7
    140X6

    .
    .
    REVERSE PREACHER CURL 4x40 REP TOTAL
    55x13
    55x11
    55x8
    55X8


    DONKEY CALF RAISE 4X110 REP TOTAL
    BWX45
    BWX30
    BWX25
    BWX20

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  21. SUNDAY WORKOUT
    .
    .
    SMITH DECLINE PRESS 4X35 REP TOTAL
    215X10
    215X8
    215X8
    215X7

    .
    .
    INCLINE PRESS 4X15 REP TOTAL
    285x4
    285x3
    285x3
    285x3

    .
    .
    HIGH INCLINE FLYE 4X55 REP TOTAL
    55x20
    55x15
    55x13
    55X12

    .
    .
    CABLE FLYE 4X65 REP TOTAL
    47x20
    47x18
    47x15
    47x12

    .
    .
    DIPS 4X45 REP TOTAL
    BWX7
    BWX6
    BWX6
    BWX6

    .
    .
    CABLE LATERAL RAISE 4x65 REP TOTAL
    25x16
    25x12
    25x12
    25X12


    SKULL CRUSHER 4X40 REP TOTAL
    90X12
    90X6
    90X3
    90X3


    Diet is going good, slowly leaning up a little each week. Going to add in some HIIT training this week.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  22. Nice work man I bet you are making some nice progress for sure.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. Quote Originally Posted by MrKleen73 View Post
    Nice work man I bet you are making some nice progress for sure.
    Starting to see some changes especially in my arms and shoulders. really liking using the total rep approach. 7 weeks to the beach and plan on being in my best shape ever.
    Really dialed in with my eating and training..focus is just there right now.
    Appreciate the input on legs and have changed it up a little.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  24. MONDAY BACK
    .
    .
    LEG CURL 4X25 REP TOTAL
    115X8
    115X6
    115X5
    115X4

    .
    .
    HACK SQUAT 4X4 REP TOTAL
    200x4
    200x4
    200x4
    200x4

    .
    .
    TRAP BAR DEAD LIFT 4X2 REP TOTAL
    340x2
    340x2
    340x2
    340X2

    .
    .
    LEG EXTENSION 4X50 REP TOTAL
    110x20
    110x15
    110x10
    110x8


    CALF PRESS 4X65 REP TOTAL
    380x20
    380x15
    380x12
    380X10


    SEATED CALF 4X65 REP TOTAL
    100x20
    100x18
    100x16
    100x12


    ZOTTMAN CURL 4X45 REP TOTAL
    30x12
    30x10
    30x8
    30X8


    Focus and drive is at an all time high!! Goal is 12 percent body fat in 7 weeks for beach trip. Sitting around 17 percent from caliper measurements.

    LOG:GOT DAMN SILVER BACK TRAINING
    NO EXCUSES JUST RESULTS

  25. Can't wait to see you at 12% Red!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
  •   

      
     

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