No More Excuses!!!

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  1. Diet numbers. Yes I had chili again for lunch. Haha



  2. Off day today.

    Kind of jacked up my numbers when I thought I was doing okay. Way too high on fat today. This a recurring theme. Gonna have to plan out my diet a little better.
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  3. Gym day!

    Shoulders/biceps/triceps

    Rotator cuff work
    Rear delt cable fly's: 20 x 12, 12, 12
    Military press: 105 x 12, 115 x 10, 115 x 10
    Lateral DB raises: 12.5s x 10, 10s x 12, 10
    Dips: BW x 12, 10, 9
    Close grip bench: 115 x 10, 10, 9, 9, 9
    Front DB raises: 12.5s x 10, 10, 9
    Chin ups: BW x 10, 8
    DB curls: 30s x 10, 10
    Concentration curls: 15 x 10, 8, drop set til failure


    Damn. I didn't realize how many exercises I did until I started writing them all down. I was mostly supersetting so it didn't take that long. Good productive hour.

    Good energy throughout. Really enjoyed that workout

  4. Did pretty damn well on my diet too. Little high on fat, low on carbs. Protein was great. Productive day. Now give me some gains!!!


  5. Quote Originally Posted by pistol345 View Post
    Off day from the gym yesterday.

    Here's the diet numbers

    Attachment 143383
    What's that app man?
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  6. It's called fat secret. I've been using it for years. It didn't used to look this good either. Haha

  7. Or rather... "Calorie Counter by Fat Secret". But the image on my phone just says fat secret

  8. Merry Christmas Eve!

    I figured I'd treat myself today... By hitting some squats!!!

    Squats: 185 x 10, 10, 10, 10, 10
    Leg extensions: 99 x 12, 12, 10, 77 x 12, 12, 10
    Leg curls: 99 x 11, 7. 77 x 12


    Man that was a good one. Squats felt great. 185 for 5 sets of 10 is very good for me. Especially after a long break. Tried to do some one legged leg press but that bothered my hip. Didn't want to push it.

  9. Nice work !

  10. All I want for Christmas is a big chest and back!

    Incline bench: 115 x 10, 135 x 10, 9
    Flat DB bench: 60s x 11, 10, 7
    Bent over rows: 115 x 11, 10, 10
    Cable flys: 44 x 12, 12, 11, 11, 10
    Underhand bent over rows: 115 x 11, 11, 9.5
    PEC fly machine: 99 x 10, 10, 9
    Reverse fly machine: 55 x 12, 10, 11
    Push-ups: BW x 13, knees til failure


    Pretty good workout. Been feeling really energetic and like I can do a few more sets. Having a hard time getting a good pump tho. Idk

  11. Nice!

  12. Also... I weighed in at 2 pounds heavier than last week! It can really vary depending on time of day and all, but I was expecting to gain about a pound. Good stuff

  13. Yesterday's diet

    I went to bed and forgot to eat something to get my calories up. Not bad tho


  14. Flex Day

    Forearms/ cardio

    Cable wrist curls: 4 sets of 12-15 reps. I forget the weight
    Overhand BB wrist curls: 35 x 8, 25 x 10, 10, 8

    LISS cardio: 15 minutes


    Holy crap that was burning my forearms. Felt great tho. Also weighed myself again and was still 2 pounds heavier than last week. Score!

  15. Quote Originally Posted by pistol345 View Post
    Flex Day

    Forearms/ cardio

    Cable wrist curls: 4 sets of 12-15 reps. I forget the weight
    Overhand BB wrist curls: 35 x 8, 25 x 10, 10, 8

    LISS cardio: 15 minutes


    Holy crap that was burning my forearms. Felt great tho. Also weighed myself again and was still 2 pounds heavier than last week. Score!
    Lame azz workout.... Forearms do not count, damn!

    Life is fair it's your expectations that aren't.

  16. Quote Originally Posted by hairygrandpa View Post
    Lame azz workout.... Forearms do not count, damn!

    Doesn't count! Dam it. When I jack off I always count that as a forearm workout.
    Pro God, Pro Gun, Pro Life.

  17. And the diet numbers of course...



  18. Rest Day

    Diet numbers


  19. Quote Originally Posted by pistol345 View Post
    Or rather... "Calorie Counter by Fat Secret". But the image on my phone just says fat secret
    Found it nice ty

  20. Dead Day

    Deadlifts: 275 x 5, 295 x 3, 315 x 2!
    DB shrugs: 60s x 17, 15, 14, 12
    Lat pulldowns: 99 x 13, 12, 12


    A bit short on time today but I made it count. Deadlifts went great. I haven't hit 315 x 2 in a long time. I'm really feeling great in the gym these days. My hip is starting to feel a bit tender again so I hope I'm not causing it to act up.
    I went light and slow on lat pulldowns and was feeling it for sure. I'm trying to focus on form more than weight

  21. It's getting hard to keep hitting these numbers. I'm eating like 2000 calories after I get home from work. Gotta start eating a bigger breakfast or something



  22. Off day


  23. Cannonballs and Guns

    Military press: 115 x 10, 10, 10
    Front BB raises: 45 x 10, 10, 9
    Cable tricep extensions: 110 x 10. 100 x 12, 11
    BB curls: 65 x 12, 10, 4. 45 x 9
    Rope tricep extensions: 100 x 12, 12, 10
    Concentration curls: 15 x 12, 11, 9
    Cable rear delt fly: 20 x 12, 12, 10
    Hammer curls: 20s til failure


    That was a good one. Great pump in my biceps especially. Looking good

  24. I came down with a cold yesterday. Still feeling it today. Hoping I can lift later but it's Squat day of all things so that's a hard one to tough it out through.
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