Big boy needs to strip out, here's the plan, plz review and critique.

Off day today (workout wise) so nothing but driving and my job. Dietary info as follows: 2596 cals (148 carb, 207 protein, 135 fats) with an estimated output of 3642 for a deficit of 1045.
 
Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
 
Thanks Anton :)

Her heart cath went ok, now all we can do is wait.

Today's dietary info as follows: 2590 cals (106 carb, 209 protein, 153 fats) with an estimated output of 3630 for a deficit of 1041. Hopefully things stabilize with my Sister in Law so I can go back at it tomorrow. Will have no dietary info as this it will be my cheat meal day.
 
Last edited:
taman6886 said:
Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
Click to expand...

On your side with this! Best of luck to you and your family.
 
taman6886 said:
Have to skip the gym tonight, sister in law is having complications from surgery and is having a rough go at it, have to do what I can on my end to be a support to the wife, which basically means take care of all the parental stuff so she need not worry about it and be there for her.

Hopefully, things will stablize and I can pick up Day 3 tommorow, hit day 4 Saturday, start the cylce over again on Sunday.
Click to expand...

You are a good man sir and sound like a terrific husband!

Be there for your family bro, we wil lall still be here. Family always comes first, to the sounds of your posting though it seems like you already know this. If you have to miss a couple trainng days due to helping cook dinner, put the kids to sleep, and/or just talking and being there for your wife than so be it. They are ALL more important. The iron will always be there for you when you done with whatever it is that is going on and so will we.

Best of luck to your family
 
Thanks all, you guys are all class acts! Things are looking good to get back on track tonight!
 
Apr 1, 2011
Name: Day 3, wk 2
Start Time: 04:25 PM
End Time: 05:45 PM
Duration: 01:20
# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 235 5
#2 235 5
#3 235 5
This is really pissing me off, keep losing ground on my bench but most everything else I am gaining WTF? Maybe it is a mental block.

2 Assisted Pull Up
#1 238 7
#2 233 7
#3 243 5
#4 248 3
Noted weight is estimated body weight + shoes etc minus assist weight.

3 Incline Dumbbell Press
#1 150 10
#2 160 8
#3 160 8
Noted weight is DB weight X2

4 Close-Grip Bench Press
#1 185 6
#2 185 4

5 Triceps Pushdown - Rope Attachment
#1 140 10
#2 150 8
6 Preacher Curl
#1 75 10
#2 75 10
Using EZ bar

7 Seated Cable Curl
#1 100 12
#2 110 12

8 Badger Magnum Lateral raise machine
#1 100 12
#2 110 10

Finished things off with 12X30/30 HIIT cycles at 70%/90% max resistance avg. peaking at 203 SPM and coasted to an even 20 minutes. 185 cals.

Did not track dietary info, cheat meal day. Estimated burn of 4606.
 
Apr 2, 2011
Name: Day 4, wk 2
Start Time: 12:40 PM
End Time: 01:50 PM
Duration: 01:10
Location: Wilms, Cnty Y

# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 285 6
#2 325 4
#3 355 2
#4 245 10
Still making sure I get to parallel. Nice to see this one is bouncing back after having to drop some weight for better form/depth.

Warm ups at bar, 135, 185, 225. Used belt for 3rd set only.

2 Romanian Deadlift
#1 235 8
#2 235 8
#3 235 8
#4 235 8

3 Leg Extensions
#1 185 12
#2 200 12
#3 215 12
Dift. machine, seem to be able to do "more" on this one.

4 Lying Leg Curls
#1 90 12
#2 100 10
#3 100 10
Dift. machine, seem to be able to do "more" on this one.
 
Today's dietary info: 2623 cals (112 carb, 266 protein, 121 fats) with an estimated burn of 4303 for a deficit of 1680.
 
Apr 3, 2011
Name: Day 1, wk 3
Start Time: 02:40 PM
End Time: 04:05 PM
Duration: 01:25
Location: Wilms Cnty Y
Notes: Hit 5 minute warm up first.

# Exercise Name Set Lbs. Reps

1 Decline Barbell Bench Press
#1 235 8
#2 250 4
#3 255 3
#4 275 2
Had a good spotter. Last rep on sets 3 and 4 were forced. Very happy with the way this went today.

2 Dumbbell Bench Press
#1 180 6
#2 180 4
noted weight is DB weight X 2

3 Seated Cable Rows
#1 250 4
#2 220 6
#3 220 6
#4 220 6
Used the paramount machine which has a surprising more amount of resistance than the cable stack.

4 Barbell Shoulder Press
#1 180 6
#2 160 8
#3 160 8
Did not have a reliable spotter, did these standing in the squat rack.

5 Seated Dumbbell Press
#1 130 6
#2 110 10
Just trying to get a good burn going.

6 Seated Triceps Press
#1 55 12
#2 60 12
#3 65 10
Trying to put emphasis on the rear head. Had been a while since I had done these and wanted to go very deep so I started at 55 to see where I was at.

7 Standing One-Arm Dumbbell Triceps Extension
#1 25 10
#2 25 10
#3 25 6
#4 25 7
Odd sets are right, even sets are left. Swapped left and right and repeat with no rest.

8 Hammer Curls
#1 35 10
#2 35 10
#3 35 10
#4 35 10
#5 35 10
#6 35 10
Even sets are right, odd sets are right hand. Actually did both hands at the same time.

Finished up with 30 minute " 5 stage hills" profile for cardio, max resistance was 10/15, avg 114 spm, 241 cals.

Estimated output today: 4643
 
Nutritional info for today: 2643 cals (119 carb, 235 protein, 143 fats) output of at least 4643 for a deficit of 2019. Beginning to worry about these larger deficits. Any input there Gentlemen (and ladies if any are following along)?
 
are you making progress still?
 
Milas said:
are you making progress still?
Click to expand...

Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.
 
how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
 
AntonG42O said:
how do you feel? you need to gauge the cals by how you feel. if you are draggin a$$ to brush your teeth in the morning then its not enough. if you are a little bit tired here and there then nothing to worry about.
Click to expand...

Cool, overall feeling great Anton. Have to push myself to get to the gym sometimes, but once there, am ready to hit it. Thanks for the input!
 
taman6886 said:
Sorry Milas, thought about this a bit and think I misinterpreted the inquiry. Am I making progress in my lifts? Yes and no. My flat bench is going to hell and seem to have lost some pull power on my deadlifts but my Decline bench and squat keep moving up. The decline is a new addition to the routine and I added a bit of a new twist with the squat by finally getting the flexibility to go deeper, so in a sense, that is also a new thing.
Click to expand...

No problem. What I find is there's no need to tweak what's working. When you stall out or plateau that's when you need to change something. I was just trying to get a sense of if the large deficits are working for you, or not.

Honestly, I don't think the deficit is too bad given your goals. If, however, it's impacting your life too negatively then you should probably adjust.

Right now I'm in contest prep mode, so I'm in a deficit and eating only a few bland things, so life sucks but I'm making great progress. I'm also doing ~2hrs cardio every day, and lifting 5 days a week, and posing practice 3-4 times a week. I am blowing through fat, but it comes at a price. My lifts are going down, but I expected that to a degree.

So let us know how the current plan is working for you, what your complaints are, and we'll see what we can adjust!
 
Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

A lineman's declaration:

Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
__________________
 
AntonG42O said:
preach big fella preach!
Click to expand...


LOL, thanks Anton :)

Did not have time for cardio today. Got caught up in a Crisis Intervention at work and wanted to get home to see my Mom who is back from Texas for the summer. Anyways, today's numbers are as follows: 2603 cals (81 carbs, 236 protein, 156 fats) with an estimated output of 3630 for a deficit of 1027.

Tomorrow: Tale of the tape in the AM and then back to the iron after work. Deadlifts INCOMING!
 
taman6886 said:
Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

A lineman's declaration:

Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
__________________
Click to expand...

love it!!! :head:
 
Today's tale of the tape is a bit weird. Weighed in at 280.4 which is up 1 pound from last week but waist measured 45.5, down 3/4 an inch. Guess I gained some lean mass this week.
 
Apr 5, 2011
Name: Day 2, wk 3
Start Time: 04:30 PM
End Time: 05:55 PM
Duration: 01:25
Mood: Energized and Ready!
Notes: Actually felt a bit anxious before work out today, not sure why, hands were actually shaking. Glad I had somewhere to dump that .

Lifting preceeded by 4 minute warm up. With the way things went last week, I started out with deadlifts.

# Exercise Name Set Lbs. Reps
1 Barbell Deadlift
#1 275 8
#2 325 5
#3 345 2
#4 365 1
#5 225 10
Warm up sets at 135, 185, 225. Belt only on set 3 and 4.

2 Hack Squat
#1 230 8
#2 230 8
#3 250 8
#4 250 8
Had caught my self cheating too much pushing off with my hands on my knees at the bottom, focused on depth and not doing this except the last 2 reps of last set.

3 Calf Press On The Leg Press Machine
#1 500 20
#2 500 20
#3 500 15

4 Leg Press
#1 550 10
#2 550 10
#3 550 8

Total volume exceeded 57K :bling:

Bumped the carb intake today in preparation for deadlifts. Today's totals: 2951 cals (151 carbs, 262 protein, 139 fat) with an estimated output of 4567 for a deficit of 1616.
 
Just my regular work today, so I kept it pretty tight. 2285 cals in (88 carb, 184 protein, 138 fats) with an estimated output of 3626 for a deficit of 1341.
 
Apr 7, 2011
Name: Day 3, wk 3
Start Time: 05:25 PM
End Time: 06:30 PM
Duration: 01:05

Notes: Found out that one of the bars is a 50# , may help explain my crappy bench work the last few weeks. Did some extra burn out bench press sets, so by the time I hit the triceps, they were fried.

# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 235 8
#2 245 4
#3 275 2
#4 185 10
#5 185 8
#6 135 12
1 Forced rep on 275 set. Unracked 315 to get a feel for it, but my spotter was not confident, so I skipped hitting a slow neg like I wanted to do.

2 Assisted Pull Up
#1 238 8
#2 243 4
#3 243 4
#4 248 4
Noted weight is body weight +shoes and clothes minues assist weight.

3 Barbell Incline Bench Press - Medium Grip
#1 190 6
#2 190 6
Took bar all the way down to collar bone.

4 Close-Grip Bench Press
#1 155 8
#2 155 7

5 Triceps Pushdown - Rope Attachment
#1 80 6
#2 80 4
Used a 2 pulley rack, amazing how much more resistance there is on this one.

6 Barbell Curl
#1 80 12
#2 80 10

7 Cable Hammer Curls - Rope Attachment
#1 110 12
#2 110 12

Finished it off with 10 X 20/40 HIIT cycles at 100% and 80% max resist, peak SPM 215, 180 cals.

Today's dietary info: 2731 cals (117 carbs, 252 protein, 145 fat) with an estimated output of 4423 for a deficit of 1692.
 
AntonG42O said:
gotta get a beefier spotter bro! lol
Click to expand...
Could have used that tonight again, see below:

Apr 8, 2011
Name: Day 4, wk 3
Start Time: 04:25 PM
End Time: 05:30 PM
Duration: 01:05

Notes: Started with 4 minute warm up to get a sweat rolling.


# Exercise Name Set Lbs. Reps

1 Barbell Squat
#1 295 6
#2 335 4
#3 365 3
Warm ups at bar, 135, 185, 225. Belt on heavy sets only. All reps parallel, tried 385 but got stuck at bottom, had to bail.

2 Romanian Deadlift
#1 250 8
#2 250 8
#3 250 8
3rd set felt a little weird, stopped after that. May be paranoid, but I am not gonna risk pulling a hammy again.

3 Leg Extensions
#1 200 12
#2 200 9
#3 200 8

4 Lying Leg Curls
#1 100 10
#2 100 8
#3 100 8

Today's dietary info: 2826 cals (158 carbs, 233 protein, 148 fats) with an estimated output of 4336 for a deficit of 1510. A bit high on the carbs, but hell, it is leg day after all
__________________
 
Just some cardio today, so I wanted to keep it pretty tight (plus church social tomorrow I have been "saving" for. Did 35 minutes on 5 hills profile, max resist 10/15: 260 cals.

Today's totals: 2560 in (71 carb, 240 protein, 151 fats ) with an estimated output of 3740, for a deficit of 1180. If I keep eating 4 eggs daily (Thanks Anton :) ), I am gonna have to drop the Olive Oil in the AM, as fat grams have been climbing up there.
 
taman6886 said:
Just some cardio today, so I wanted to keep it pretty tight (plus church social tomorrow I have been "saving" for. Did 35 minutes on 5 hills profile, max resist 10/15: 260 cals.

Today's totals: 2560 in (71 carb, 240 protein, 151 fats ) with an estimated output of 3740, for a deficit of 1180. If I keep eating 4 eggs daily (Thanks Anton :) ), I am gonna have to drop the Olive Oil in the AM, as fat grams have been climbing up there.
Click to expand...

What else is you fat intake coming from?

I wouldn't worry too much about fat intake if your keeping your carbs that low. Those numbers look pretty solid too me IMO

what was your food breakdown for this day?
 
JudoJosh said:
What else is you fat intake coming from?

I wouldn't worry too much about fat intake if your keeping your carbs that low. Those numbers look pretty solid too me IMO

what was your food breakdown for this day?
Click to expand...

Started out with 2 scoops myofusion mixed with 1 tbsp Olive Oil and 2 tbsp Peanut butter.

7.5 oz chicken breast, 1oz cottage cheese

88 grams peanuts, iceberg lettuce salad with low fat italian, 1oz cottage cheese.

4 Grade A large eggs, boiled and 1 oz Kolby cheese.

2 scoops of myofusion with 2 tbsp Jif (chilled for 20 minutes, thanks Josh :) )

Oh, and 2grams flax seed oil and 1 servinn of Orange Triad.

Think that is all.
 
Apr 10, 2011
Name: Day 1, wk 4
Start Time: 03:15 PM
End Time: 04:35 PM
Duration: 01:20
Notes: Lifting preceeded 5 minute cardio warm up, got a sweat rolling.

# Exercise Name Set Lbs. Reps

1 Decline Barbell Bench Press
#1 240 7
#2 255 3
#3 275 2
#4 185 10
Warm up sets not listed. Both reps at 275 were all me. Could have possibly gotten a 8th rep on set 1 and 4th on set 2 but did not have a spotter till 275.

2 Dumbbell Bench Press
#1 180 5

3 Seated Cable Rows
#1 205 8
#2 205 8
#3 205 7
#4 205 7
Using shoulder width parallel grip bar (D's grips on ends)

4 One-Arm Dumbbell Row
#1 105 8
#2 105 8
#3 105 7
#4 105 7
Had to loop strap through a 5lb plate, as the heaviest DB is a 100 pounder. Even sets are left hand, odd sets are right.

5 Barbell Shoulder Press
#1 140 15
#2 150 12
#3 160 10

6 Standing Dumbbell Triceps Extension
#1 65 10
#2 65 10
#3 65 10
Took the weight below my head each rep.

7 Dumbbell One Arm Triceps Extension
#1 25 10
#2 25 8
#3 25 10
#4 25 10
even sets are left, odd sets are right

8 Preacher Curl
#1 75 10
#2 75 10
Used EZ bar, 2nd set was with inside grip.

9 Hammer Curls
#1 30 12
#2 30 12
#3 30 11
#4 30 11
Simultaneous reps (both hands). These things kill my elbows .

No dietary info, did not track today. Estimated burn: 4397.
__________________
 
mmm i love colby cheese. props on trying to squat heavy and dumping it! nothing embarrassing about it.

dont worry about the fat intake, like josh said, drop more carbs instead. i see that you are cutting out grains etc, keep going! vegetables, eggs, meat/fish, thats all you need.
 
AntonG42O said:
mmm i love colby cheese. props on trying to squat heavy and dumping it! nothing embarrassing about it.

dont worry about the fat intake, like josh said, drop more carbs instead. i see that you are cutting out grains etc, keep going! vegetables, eggs, meat/fish, thats all you need.
Click to expand...



Been letting the carbs cycle up to around 150 on dead lift and squat days, non lifting days I try to keep it around 75, Upper body days, I try to keep it around 100-125.
 
Just work and some cardio tonight 12X30/30 HIIT cycles at 100/80% max resistance, 215 spm peak then coast to an even 20 minutes: 185 cals.

Today's dietary infor: 2597 cals (95 carbs, 256 protein, 136 fat)with an estimated burn of 3769 for a deficit of 1172.
__________________
 
Today's Numbers: Weight: 279.4, waist 45.25. Down another pound and another 1/4 inch off the waist. Think I am gonna commit my self to no cheat days/meals as I had hit 277.4 at some time last week. Anyways, will see if that accelerates things again a bit.
 
inspirational big man! keep it up. i started from scratch again too (january). its hard work, but you are getting to it.
 
jtx said:
inspirational big man! keep it up. i started from scratch again too (january). its hard work, but you are getting to it.
Click to expand...

Thanks man, welcome aboard and grats on getting going again!

Apr 12, 2011
Name: Day 2, wk 4
Start Time: 04:50 PM
End Time: 06:05 PM
Duration: 01:15

# Exercise Name Set Lbs. Reps
1 Barbell Deadlift
#1 295 8
#2 325 4
#3 355 1
#4 275 8
Warm ups at 135, 185, 225. No belt till we got to 355. Tried 2x's to pull 375, just did not have it tonight

2 Hack Squat
#1 240 8
#2 240 8
#3 260 8
#4 280 8
Continued to go deep and keep hands off of knee's.

3 Calf Press On The Leg Press Machine
#1 550 20
#2 550 20
#3 550 20

4 Leg Press
#1 600 10
#2 600 10
#3 600 8

Total Volume > 64 K, NICE (ok, I admit the 550 lb calf ext for 20 reps puffs it up, but still )

Today's dietary info: 2722 in (117 carbs, 237 protein, 153 fats) with an estimated burn of 4446 for a deficit of 1724.
__________________
 
Off day to day, so nothing but driving and work. Dietary numbers are as follows: 2515 cals (94 carbs, 241 protein, 133) with an estimated output of 3614 for a deficit of 1099.
 
taman6886 said:
Started out with 2 scoops myofusion mixed with 1 tbsp Olive Oil and 2 tbsp Peanut butter.

7.5 oz chicken breast, 1oz cottage cheese

88 grams peanuts, iceberg lettuce salad with low fat italian, 1oz cottage cheese.

4 Grade A large eggs, boiled and 1 oz Kolby cheese.

2 scoops of myofusion with 2 tbsp Jif (chilled for 20 minutes, thanks Josh :) )

Oh, and 2grams flax seed oil and 1 servinn of Orange Triad.

Think that is all.
Click to expand...

Are you deducting fiber from your carb count? That doesnt look like it would be 71g carbs to me

I would ditch the peanuts and fat free dressing in meal 3 and add in some chicken and EVOO based dressing. Everything else looks good IMO. I would add in 2 more servings of veggies and a serving or two of fruit but that is more for health benefits rather than weight loss. Blueberries and grapefruit have been shown to help with weight loss and green veggies are thought to have negative calories, meaning it requires more energy to digest them that are in them. Just some thoughts

Keep up the good work buddy
 
JudoJosh said:
Are you deducting fiber from your carb count? That doesnt look like it would be 71g carbs to me

I would ditch the peanuts and fat free dressing in meal 3 and add in some chicken and EVOO based dressing. Everything else looks good IMO. I would add in 2 more servings of veggies and a serving or two of fruit but that is more for health benefits rather than weight loss. Blueberries and grapefruit have been shown to help with weight loss and green veggies are thought to have negative calories, meaning it requires more energy to digest them that are in them. Just some thoughts

Keep up the good work buddy
Click to expand...

Nope, never knew to subtract fiber carbs,

I know Almonds have a better Omega profile than peanuts, but the peanuts have more protein/calorie so I use them as snacks but also to help maintain nitrogen balance if that makes sense.

I do eat a green beans, broccoli and cauliflower, just not daily.

As always, thanks for the input Josh!
 
Ok, ethernet on my mobo died on me, so this entry brought to you via the Wii and will be abreviated.

Lifted upper body, 1hr, 25 min. Then 12x 30-30 hiit cycles at 100/80 % resist,peak spm 242, 151 cals.

Dietary; 2607cals, 107 carb-22fiber, 242 protein, 140 fat. Estimated burn: 4654 for a deficit of 2097,
 
Those are huge deficits bro, you may want to throw in one higher day a week where you're close to maintenance to kick metabolism back up? Kind of like a carb re-feed? What do other folks think about that?
 
Milas said:
Those are huge deficits bro, you may want to throw in one higher day a week where you're close to maintenance to kick metabolism back up? Kind of like a carb re-feed? What do other folks think about that?
Click to expand...

i dont see any point honestly. those calorie/activity calculators arent always exact. he doesnt feel a lack of energy so its working. plus a carbohydrate restriction and hes on the right track. most important thing at this point is to keep blood sugar steady, then the weight will fall off on its own.

if anything you can have a higher fat day.
 
AntonG42O said:
i dont see any point honestly. those calorie/activity calculators arent always exact. he doesnt feel a lack of energy so its working. plus a carbohydrate restriction and hes on the right track. most important thing at this point is to keep blood sugar steady, then the weight will fall off on its own.

if anything you can have a higher fat day.
Click to expand...

I have been allowing myself a a few more carbs on deadlift and squat days, (around 150), less on upper body days (under 125), try to keep it around 75 on off or just cardio days.

Cheat days/meals just don't seem that important anymore, stuff does not taste as good as I remember (not that I am never going to have these, just plan on having them less often.)
 
Lifting log for 4/14/11

Apr 14, 2011
Name: Day 3, wk 4
Start Time: 05:00 PM
End Time: 06:25 PM
Duration: 01:25

Notes: Started with 4 minute warm up to get a sweat rolling and some light rotator cuff work.

# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 240 5
#2 250 3
#3 280 1
#4 190 10
#5 190 10
Warm ups at bar, 135, 185.

2 Assisted pull up
#1 242 7
#2 242 4
#3 247 4
#4 252 2
#5 142 20
Noted weight is estimated BW + shoes and close - assist wgt.

3 Incline Dumbbell Press
#1 150 12
#2 170 10
Weight is DB weight X2

4 Close-Grip Bench Press
#1 165 10
#2 165 8

5 Leaning OH Triceps extension
#1 120 12
#2 130 12

6 Barbell Curl
#1 80 12
#2 80 12
7 Concentration Curls
#1 30 8
#2 30 8
#3 30 8
#4 30 8
Odd sets left, even sets right

8 Bent over rear delt raise
#1 40 12
#2 40 12
 
April 15, 2011
Name: Day 4, wk 4
Start Time: 11:15 AM
End Time: 12:35 PM
Duration: 01:20

Notes: 4 minute warm up

# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 305 6
#2 355 3
#3 375 2
#4 255 12
Warm ups at bar, 135, 185, 225. All reps to parallel but did get a bit cheap in depth at 375, had no spotter. Belt for 375 set only.

2 Romanian Deadlift
#1 255 8
#2 255 8
#3 255 8
#4 255 8

3 Leg Extensions
#1 215 12
#2 215 12
#3 230 12
Can do more on this machine for some reason.

4 Lying Leg Curls
#1 100 12
#2 110 10
#3 110 10
Can do more on this machine for some reason.

Spent some time doing a bit of forearm work while waiting for my son to finish up. He is training for a "Tough Mudder" competition this summer.

Let the macro's get a bit out of hand today: 2426 cals (189 carb [minus 27 fiber], 205 protein, 99 fats) with an estimated burn of 4352 for a deficit of 1926.
 
Not much activity today, did take the little man to Laser Tag with the cub scouts, big bro went with us so we made a day of it. He pwned us both LMAO.

Today's dietary figures: 2681 cals (80 carbs [minus 22 fiber], 232 protein, 160 fats. Estimated burn of 3715 (likely low) for a deficit of 1034.
 
Last edited:
taman6886 said:
April 15, 2011
Name: Day 4, wk 4
Start Time: 11:15 AM
End Time: 12:35 PM
Duration: 01:20

Notes: 4 minute warm up

# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 305 6
#2 355 3
#3 375 2
#4 255 12
Warm ups at bar, 135, 185, 225. All reps to parallel but did get a bit cheap in depth at 375, had no spotter. Belt for 375 set only.

2 Romanian Deadlift
#1 255 8
#2 255 8
#3 255 8
#4 255 8

3 Leg Extensions
#1 215 12
#2 215 12
#3 230 12
Can do more on this machine for some reason.

4 Lying Leg Curls
#1 100 12
#2 110 10
#3 110 10
Can do more on this machine for some reason.

Spent some time doing a bit of forearm work while waiting for my son to finish up. He is training for a "Tough Mudder" competition this summer.

Let the macro's get a bit out of hand today: 2426 cals (189 carb [minus 27 fiber], 205 protein, 99 fats) with an estimated burn of 4352 for a deficit of 1926.
Click to expand...

CopyCat is training for the same event. I hear it is a bitch of a challenge to make it through
 
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