[nycste]

WEDS

Walking Lunges holding Dbs
-warmup
+25lbs x 50yd
+40lbs x 50yd hard
+40lbs x 50yd hard but easier then first
+100yds slow and holds no bodyweight

20 hanging knee raises superset 10 30degree mil situps
10 hang leg raises superset 10 mil situps
7 hang leg raises superset 10 mil situps

calve machine
45x3 sets to max reps

leg ext 1leg alt
10lbs 100goal rep 30+20+10+10+10+10+10

ad and abductors 2-3sets

20mins erg cardio + endurance str etc

[nycste]

THURS

-sweaty construction 7hours

-15mins stairmaster machine on 10-8speed

-random workout stufff some abs some lower back stuff

-10mins erg machine

weight 200

diet so far today
breakfast 745am 4egg whites 2 eggs, 1 slice wheat bread coffee + shuga and milk
snack 1030 slice wheat bread tuna fish
lunch salsbury steak meal w corn and string beans
snack 3ish slice wheat bread tuna fish
snack walking home 5ish cup tuna w/veggis
workout
722 atm and im starving time to feed

[thesinner]

Nice workout.

I thought you didn't like tuna.

[nycste]

Originally Posted by thesinner

Nice workout.

I thought you didn't like tuna.

tunafish aka can... not tuna the actual slice of fish ewwww

and tilipia are the only fishy things i can stand eating everything else makes me wanna vomit

fish oil pills get downed quickly lol and the burps are just lovely

[nycste]

FRI

7hours construction
4mile walk

GYM TIME

Todays Diet so far
4egg whites 2 eggs slice cheese coffee milk sugar
snack slice wheat with tunafish
lunch salad + chicken coffee only milk 2rounds small serving
snack sald + chicken
on way home cup tunafish onions peppers
GYM TIME preworkout WTFPumped by alri sample pack i think thats its name
gallon of water done starting number 2

[nycste]

FRI NIGHT

-bike 10min warmup

DB MIL PRESS
60x7
60x7
60x7
65x7
-all hard thats good

DIPS
+20x7
+30x7
+40x7
+50x6.5 dropped weight
-all hard

CLOSEGRIP UNDERHAND PULLUPS (goal 30reps)
bwx13 took long break talked to someone
-sorta started over
bwx10+6+4+4+3.5

MIL SITUPS
15angle x20
30angle x 7

-5-10mins erg machine to cooloff do some cardio

LAST WEEKS NUMBERS FOR COMPARISON

Miltary DB press
40x7
40x7
50x7
60x7 last set standing up someone took the bench o well

DIPS
+20x7
+30x7
+40x7
+50x7
-i was a dingdong and shouldnt of gone that heavy 
at all i finished and got the desired 7reps but it was
 brutal, maybe i did it right but still hard

Closegrip underhand pullups () GOAL 30REPS
bwx13+4+5+4+4 breaks inbtw lasted 10s-1min at 
most till goal was met

2sets militart situps on an incline of like 80degress i was pratically 
laying upright was fun and hard

[nycste]

SAT

-5-8mile jog

looking in mirror comments, since im trying to go no carbs id be a fool to say i can do so, well im cheating and having some carbs, still always below 50-100 and some days almost none besides sugar in coffee

1. im def fairly lean atm and might get pics soon
2. i have good vasularity and some striations forming
3. legs have a decent cutness even after still recovering from surgeries

all in all, im happy with how things are going

WEIGHT 198 in afternoon for whatever thats worth

[nycste]

MONDAY

-im still burning fat for sure sitting here wearing shorts that wouldnt fit a month ago boooyaaaa baby, more ripped looking esp in mirror etc etc

Change of pace on workout today, did 2 circuits and hopefully turned out alright, i was dying sweating nonstop, everything burned and felt wonderfull

EACH WORKOUT WAS DONE SET AFTER SET SO
 ALL 4 IN ROW, Rested alittle then did 3sets of all 4 total
DB BENCH
20x20
30x20x20

DB ROWS
20x20
30x20x20

RearDelt Dbs
8x20x20x20

INC DB
30x20x20x20

EACH WORKOUT WAS DONE SET AFTER SET
 SO ALL 4 IN ROW, Rested alittle then did 3sets of all 4 total

laying Db overhead ext
55x20x20

1h db close pushups (short distance)
55x20 hated it

2dbs pressing up
35x12

db curls seated
35x17
35x17 hammers

standing db rows leaning over 
35x10
30x10

[nycste]

TUES

construction + 4 mile walk + 1hour-1hourhalf light jog

and some stretching

[nycste]

WEDS

5min bike warmup
lunge warmups

all inbtw sets 30seconds-1min max rest

Squats
95x5 and 5shoulder presses inbtw
95x7conv and 3 sumo
85x7sumo and 3 conv
85x5conv and 3 sumo

SLDL
95x15 +15shrugs inbtw reps
95x15 +15shrugs 1 per rep
95x10 with 2 shrugs per rep =20
-back def felt some slight burn/tiredness

dbcurls and overhead db extensions
25x15+15 then 10+10 then 5+5 bi then tri
25x15+15 then 10+10 then 5+5 tri then bi

db shrugs
40x15 30s rest inbtw
40x15
30x20

walking lunges
+25lbsx40yds
+25lbsx40yds 1min inbtw

flat mil situps
x30, then 10more, then bunch crunches



weight was 197 in morning without using exhaust in bathroom lol
waist measured after workout 35 ! for whatever thats worth


PICTURES ARE FOR ME JUST SHARING MY UGLYNESS ITS A LOVE HATE RELATIONSHIP LOL FOR WHATEVER ITS WORTH

[nycste]

FRIDAY

-7hours construction sweating my balls offf

-all sets 1min rest inbtw, inbtw exercises 1.25 mins rest

-.25 mile jog to gym
-5min warmup on bike

incline db TUT 2-1
35x20
35x13
35x10
35x10

mil db TUT1-1
35x13
35x10
35x10

rope pull/pressdowns TUT2-1
40x25
40x20
40x15

chinups
8 TUT2-1 knees up
6 legs up TUT1-1
7 norm TUT 1-1

db rows lean on bench no knee TUT 1-1
50x15
50x15
50x10

seat db cleans
10x15
10x15
10x15

3sets mil situps at 15degress TUT 1.5-1.5

[nycste]

did some yard work, sweat my tushie off, got some sun, felt good

its like super hot in nyc ewwwwwwwww and humid

[TripDog]

yo i saw you on tv bro.

[nycste]

Originally Posted by TripDog

yo i saw you on tv bro.

you were in my dreams again

[TripDog]

Originally Posted by nycste

you were in my dreams again

uhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh................... ...........

[nycste]

TUES

monday was hell on earth

changed into 3 outfits today at work soo sweatyomfg

squats about 3min rest inbtw sets working with 2 peeps
95x10 +5 goodmornings
115x10 +3 goodmornings
135x10

+ab work inbtw all squatting sets

deads + sldls
95x10 +5 sldl
105x10 +3 sldl
105x10 +3 sldl

db curls + tricep extensions standing
15x20 + 20
15x20 + 20
15x15 +15 hammer curls + kickbacks on bench
15x15 +15 hammer curls + kickbacks on bench

db shrugs
65x bunch
75x bunch

walking lunges
25x2 lenghts about 50yd
65x1.75lengths

30situps flat
10situps flat