Big Boys throw down to lean out (Sponsored by Need to Build Muscle's N2 Burn.

GREEN SAYS!! Come get some gentlemen!!
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11/30/11

Well another month over and only one month left in the year. My goodness where did the year go? Went by way to fast. Tonight was a better training session. I was able to get in the pre workout meal. And boy you can tell a difference in the energy and strength when you eat vs not eat. I still did not go heavy. Like I mentioned before It is now time to start getting ready for my cut.

One Arm Dumbbell Rows

10 reps 65 lbs
12 reps 95 lbs
10 reps 95 lbs
8 reps 95 lbs


Wide Grip Pull Downs

10 reps 70 lbs
12 reps 100 lbs
10 reps 100 lbs
8 reps 100 lbs


V-Bar Pull Downs

10 reps 70 lbs
12 reps 100 lbs
10 reps 100 lbs
8 reps 100 lbs


Machine Hyper Extensions

10 reps 300 lbs
12 reps 300 lbs
10 reps 300 lbs
8 reps 300 lbs


Standing Barbell Curls

10 reps 40 lbs
12 reps 60 lbs
10 reps 60 lbs
8 reps 60 lbs


Preacher Curl Machine

10 reps 65 lbs
12 reps 80 lbs
10 reps 80 lbs
8 reps 80 lbs


Followed it all up with 30 minutes of elliptical fat burn workout
 
How long is your last meal before working out if you miss your pre w/o meal? And how long after working out is your post meal?
 
That is some hefty DB Curls Jeff, awesome!

Got lazy this morning and slept in instead of hitting am cardio. As such, tried to keep things fairly tight today:

2151 cals (121 carbs, 209 protein [plus 12g bcaa], 94 fats.)
 
taman6886 said:
That is some hefty DB Curls Jeff, awesome!

Got lazy this morning and slept in instead of hitting am cardio. As such, tried to keep things fairly tight today:

2151 cals (121 carbs, 209 protein [plus 12g bcaa], 94 fats.)
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I will start morning cardio soon. Right now it is done after the workout and what ever i do while at the deer lease. I am there almost every weekend during season.
 
runner_79 said:
How long is your last meal before working out if you miss your pre w/o meal? And how long after working out is your post meal?
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I do the lean gains diet.

My first meal is typically between 12-1
my second meal is between 3-5.
I workout around 6-6:30 until 7-7:30
and eat my last meal between 7:30-8:00
 
Onlychevy6 said:
I do the lean gains diet.

My first meal is typically between 12-1
my second meal is between 3-5.
I workout around 6-6:30 until 7-7:30
and eat my last meal between 7:30-8:00
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Ever thought of only 1 pre meal with a 5 hour gap so it's almost fasted and the buy in for a greater GH release? And maybe waiting 1hour after training to extend the GH?
 
runner_79 said:
Ever thought of only 1 pre meal with a 5 hour gap so it's almost fasted and the buy in for a greater GH release? And maybe waiting 1hour after training to extend the GH?
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in the best case senario for me due to my schedule and drive time. I try to get my second meal around 3pm that way when i get to the gym around 6 it is sort of a fasted workout. And I eat my last meal approx 30 minutes after training. I drive 1 hour and 15 minutes one way with no traffic and when i hit traffic it can be up to 2 hours. So i get lots of seat time. lol...
 
its got to be tough eating your biggest meal that late in the day and then sleeping on it! Hows does that work for you bro? Do you Sleep well? Also not related to sleep, but to LG are you getting in some BCAAs?
 
That was my next ask? I can't sleep on full stomach. Gotta wait 3 hours but I also like idea of eating from 7am-3pm and fasting from after 3 til 7 next morning. Sneak in cardio right at end of fast so I get full GH affect and fat burning
 
TurningGreen said:
its got to be tough eating your biggest meal that late in the day and then sleeping on it! Hows does that work for you bro? Do you Sleep well? Also not related to sleep, but to LG are you getting in some BCAAs?
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Actually my last meal is not super heavy. It is always eggs a little oatmeal and a whey protein with BCAA. I am not taking in any BCAA during the fasting time but I am getting it in with my whey and or meal replacement drinks.

runner_79 said:
That was my next ask? I can't sleep on full stomach. Gotta wait 3 hours but I also like idea of eating from 7am-3pm and fasting from after 3 til 7 next morning. Sneak in cardio right at end of fast so I get full GH affect and fat burning
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I normally hit the sack around 9:30-10pm so i get almost 2 hours of rest time after eating.
 
Onlychevy6 said:
Actually my last meal is not super heavy. It is always eggs a little oatmeal and a whey protein with BCAA. I am not taking in any BCAA during the fasting time but I am getting it in with my whey and or meal replacement drinks.

May I ask what meal is your largest? I don't want to question your methods as LG can be tailored to meet the needs of the individual, but it is standard LG practice to consume the most calories after the workout. Keep working hard my brother...please don't take my questioning the wrong way I am just interested!!
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When I fast it's usually my 2nd meal so I'm usually breaking fast in morning so I have a medium brekky and good lunch with extra protein and yams
 
runner_79 said:
When I fast it's usually my 2nd meal so I'm usually breaking fast in morning so I have a medium brekky and good lunch with extra protein and yams
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Are you doing a lean gains type diet as well?
 
Onlychevy6 said:
Are you doing a lean gains type diet as well?
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Yes. Also just started WS4SB. I do a eat stop eat fast 1 time a week in top Of LG
 
All right, things went much better tonight! I think the epi/1 andro and Transaderm stack is really starting to kick in (Day 14 btw)

12/1/11 Day 3, 2k3 MC 7
4:50-5:50 (Started with 8 min cardio warm up, then some light RC work.

Bench 215x5, 240x3, 270x3 (Felt good)

Flat DB PRess @85's
12/7/5 (surprised my reps dropped so fast on this.)

Inc BB Press @170
10/10/8 (Up 5 pound and about 6 reps from last week)

Assisted Dip @ 245
8/8/8

EZ Bar Skull Crushers
95-12/10/8

Underhand Straight Bar Cable extensions @120
12/12/12

Hit 30 minutes of random hills on the bike for 140 calories.

Dietary for today: 2477 cals (170 carbs, 232 protein [plus 18g BCAA], 95 fats) with an estimated burn of 4154 for a deficit of 1677.
 
Onlychevy6 said:
Sounds like a good workout. Epi and 1 andro how is this workinh for ya.
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The run itself is going smoothly as far as sides are concerned. I am starting to see some nice strength gains and I "feel like" I am more muscular (very subjective). Vascularity seems to be increasing too. This stack may actually be working too well as I gained about 1.5 pounds from Wednesday a.m. to this morning while keeping the diet fairly tight yesterday, maybe my scale needs new batteries, LOL.
 
taman6886 said:
The run itself is going smoothly as far as sides are concerned. I am starting to see some nice strength gains and I "feel like" I am more muscular (very subjective). Vascularity seems to be increasing too. This stack may actually be working too well as I gained about 1.5 pounds from Wednesday a.m. to this morning while keeping the diet fairly tight yesterday, maybe my scale needs new batteries, LOL.
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Hahaha. I hate the scale.
 
Mirror serves it purpose...I decided to throw my scales away. I would rather look defined than be small and feather weight. If I define my stomach area I'm more than happy
 
taman6886 said:
The run itself is going smoothly as far as sides are concerned. I am starting to see some nice strength gains and I "feel like" I am more muscular (very subjective). Vascularity seems to be increasing too. This stack may actually be working too well as I gained about 1.5 pounds from Wednesday a.m. to this morning while keeping the diet fairly tight yesterday, maybe my scale needs new batteries, LOL.
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Time will tell how well it works. I wouldn't be all that worried about gaining a few lbs cause you will most likely burn more fat due to the more lean mass you might be carrying. so it is a win win.. If your pants and shirts start fitting looser than it is all good.
 
Onlychevy6 said:
Time will tell how well it works. I wouldn't be all that worried about gaining a few lbs cause you will most likely burn more fat due to the more lean mass you might be carrying. so it is a win win.. If your pants and shirts start fitting looser than it is all good.
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Yeah, I try not to worry too much about the scale, however we agreed our contest is based solely on weight lost, rather than BF. Anyways, damn thing read 276 this morning WTF? LOL. It has kind of restrengthened my resolve however.

AM Cardio - 24 minutes on Random Hills (with higher resistance than last night) 130 cals, 115 max heart rate.

Squat work out this afternoon.
 
I like that contest they did in the beginning of the year, I believe Doug (Dreamweaver) came in second and it was completely based on before and after pictures and everyone on the forum voted as to who had the best/most dramatic change, anyway, I thought that was a really good contest in my opinion, come to think of it, you were in that contest as well Jeff!!!
 
ScottyDoc said:
I like that contest they did in the beginning of the year, I believe Doug (Dreamweaver) came in second and it was completely based on before and after pictures and everyone on the forum voted as to who had the best/most dramatic change, anyway, I thought that was a really good contest in my opinion, come to think of it, you were in that contest as well Jeff!!!
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Hmm. Maybe I'll do this with my two buddies here. !!
Good idea. Thanks man!! Lol.
 
12/2/11 Day 4, wk 3
4:30-5:20 PH Day 15
(Started with 7 minute warm up)

Squat 315x5, 355x3, 400x3 (Does not include warm ups at bar, 135, 225. Belt only on last 2 sets. Damn pumped about this!)

Leg Press (dropped some weight and went deeper)
500x15, 590x12/11

Lying Leg Curl
120-12/11, 140x6

Leg Extension
220x12, 240x12/11

Hanging Leg Raise 15/15

Cable Crunch 120x30, 140x50

Dietary for today: 2480 cals (176 carbs, 229 protein [plus 36 g BCAA], 94 fats) with an estimated burn of 4038 for a deficit of 1559.
 
ScottyDoc said:
I like that contest they did in the beginning of the year, I believe Doug (Dreamweaver) came in second and it was completely based on before and after pictures and everyone on the forum voted as to who had the best/most dramatic change, anyway, I thought that was a really good contest in my opinion, come to think of it, you were in that contest as well Jeff!!!
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Yeh that contest was awesome, and where Jeff got his start to his transformation. I would love to see another one of those contests again! ;)

Keep killing it guys!!:)
 
ScottyDoc said:
I like that contest they did in the beginning of the year, I believe Doug (Dreamweaver) came in second and it was completely based on before and after pictures and everyone on the forum voted as to who had the best/most dramatic change, anyway, I thought that was a really good contest in my opinion, come to think of it, you were in that contest as well Jeff!!!
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Yea sir. That is what kick started this whole life style change. And damn glad I did.
 
Pretty mellow day today. We went to a surprise party for my nephew tonight and I stuck to the meats, cheeses and veggies (with a little dip) no chips cake or other crap, so I am unsure about the daily totals, but I know it has been clean today.
 
Not much activity today, trying to keep it tight. Have the boyscout Christmas party in a bit here. have resolved to not eat anything while there. Just downed some protein/peanut butter sludge a bit ago.

Dietary for today: 2137 cals (99 carbs, 208 protein [12g bcaa], 100 fats)

Think the PH's are really kicking in. My damn arms were pumping during church this morning and I was just standing there LOL. Cannot wait to hit it again tomorrow!
 
Tore that **** up today! This **** is really kicking in. Aggression and endurance and alpha male attitude is in high gear, but there is also some irritability.

Day 1, wk 1 (MC*8) PH Day 18
5:20-6:10

Standing OH Press (all reps down to collarbone, no momentum from hips
120x5, 140x5, 160x10 (this **** was easy except the last 2-3 reps)

Seated OH DB PRess @65's (No Lean back allowed)
9/9/9 then a drop set at 45's for 10, 35'sx6, 30'sx6 (Talk about pump and burn)

Wide Grip Incline Front BB Raise (Went with these as it eliminates the cheats and forces strict form)
40-10/10/10

Face Down Incline Rear Delt Raise-25'sx15, 30'sx13

Alternating DB Curl 45'sx12 (PR) 50'sx8 (Got a bit sloppy here, so I dropped weight and cleaned up form for the last set) 35'sx15

Wide Grip BB Curl - 85 8/8

Med Grip Low Pulley Upright Row-100 12/12

Wrapped things up with 30 minutes of cardio, 80/90/100% Max Resistance, up and down, 6 minutes stages, sprint the last 60 seconds of each -154 cals.

Dietary for today: 2461 cals (122 carbs, 232 protein [plus 18g bcaa], 111 fats) with an estimated burn of 4042.
 
taman6886 said:
Tore that **** up today! This **** is really kicking in. Aggression and endurance and alpha male attitude is in high gear, but there is also some irritability.

Day 1, wk 1 (MC*8) PH Day 18
5:20-6:10

Standing OH Press (all reps down to collarbone, no momentum from hips
120x5, 140x5, 160x10 (this **** was easy except the last 2-3 reps)

Seated OH DB PRess @65's (No Lean back allowed)
9/9/9 then a drop set at 45's for 10, 35'sx6, 30'sx6 (Talk about pump and burn)

Wide Grip Incline Front BB Raise (Went with these as it eliminates the cheats and forces strict form)
40-10/10/10

Face Down Incline Rear Delt Raise-25'sx15, 30'sx13

Alternating DB Curl 45'sx12 (PR) 50'sx8 (Got a bit sloppy here, so I dropped weight and cleaned up form for the last set) 35'sx15

Wide Grip BB Curl - 85 8/8

Med Grip Low Pulley Upright Row-100 12/12

Wrapped things up with 30 minutes of cardio, 80/90/100% Max Resistance, up and down, 6 minutes stages, sprint the last 60 seconds of each -154 cals.

Dietary for today: 2461 cals (122 carbs, 232 protein [plus 18g bcaa], 111 fats) with an estimated burn of 4042.
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OH YEA! I think the PH is starting to really kick in eh? 160x10?! I can barely hit that for 2. Strong bro! keep killing it!
 
taman6886 said:
Tore that **** up today! This **** is really kicking in. Aggression and endurance and alpha male attitude is in high gear, but there is also some irritability.

Day 1, wk 1 (MC*8) PH Day 18
5:20-6:10

Standing OH Press (all reps down to collarbone, no momentum from hips
120x5, 140x5, 160x10 (this **** was easy except the last 2-3 reps)

Seated OH DB PRess @65's (No Lean back allowed)
9/9/9 then a drop set at 45's for 10, 35'sx6, 30'sx6 (Talk about pump and burn)

Wide Grip Incline Front BB Raise (Went with these as it eliminates the cheats and forces strict form)
40-10/10/10

Face Down Incline Rear Delt Raise-25'sx15, 30'sx13

Alternating DB Curl 45'sx12 (PR) 50'sx8 (Got a bit sloppy here, so I dropped weight and cleaned up form for the last set) 35'sx15

Wide Grip BB Curl - 85 8/8

Med Grip Low Pulley Upright Row-100 12/12

Wrapped things up with 30 minutes of cardio, 80/90/100% Max Resistance, up and down, 6 minutes stages, sprint the last 60 seconds of each -154 cals.

Dietary for today: 2461 cals (122 carbs, 232 protein [plus 18g bcaa], 111 fats) with an estimated burn of 4042.
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Nice workout. liking the PR on the db curls
 
12/5/11

Nice little workout today. Hit up a new gold gym near my house it looked like better machines so I may alternate gyms. One negative is we were there not even 20 minutes and Cathie aka chevy6s chick left her straps near a machine and we walked away did another exercise and she realized she was missing a strap walk back over and bam it is gone. What freaking moron would take just a single strap. Freaking A-hole.


Bench Press Machine

10 reps 100 lbs
12 reps 150 lbs
10 reps 150 lbs

Incline Cable Machine

10 reps 100 lbs
8 reps 160 lbs
10 reps 130 lbs


Incline Pec Dec Machine

10 reps 80 lbs
12 reps 110 lbs
10 reps 110 lbs


External / Internal Rotator Cuff

10 reps 10 lbs
12 reps 10 lbs
10 reps 10 lbs


Reverse Grip Cable Pull Downs

10 reps 80 lbs
12 reps 110 lbs
10 reps 110 lbs


Seated Rows

10 reps 80 lbs
12 reps 120 lbs
10 reps 120 lbs


Standing Cable Pull Downs W/Straight Arms

10 reps 50 lbs
12 reps 70 lbs
10 reps 70 lbs


Body Weight Hyper Extensions

10 reps
12 reps
10 reps


30 minutes of Cardio as well.
 
Onlychevy6 said:
12/5/11

Nice little workout today. Hit up a new gold gym near my house it looked like better machines so I may alternate gyms. One negative is we were there not even 20 minutes and Cathie aka chevy6s chick left her straps near a machine and we walked away did another exercise and she realized she was missing a strap walk back over and bam it is gone. What freaking moron would take just a single strap. Freaking A-hole.


Bench Press Machine

10 reps 100 lbs
12 reps 150 lbs
10 reps 150 lbs

Incline Cable Machine

10 reps 100 lbs
8 reps 160 lbs
10 reps 130 lbs


Incline Pec Dec Machine

10 reps 80 lbs
12 reps 110 lbs
10 reps 110 lbs


External / Internal Rotator Cuff

10 reps 10 lbs
12 reps 10 lbs
10 reps 10 lbs


Reverse Grip Cable Pull Downs

10 reps 80 lbs
12 reps 110 lbs
10 reps 110 lbs


Seated Rows

10 reps 80 lbs
12 reps 120 lbs
10 reps 120 lbs


Standing Cable Pull Downs W/Straight Arms

10 reps 50 lbs
12 reps 70 lbs
10 reps 70 lbs


Body Weight Hyper Extensions

10 reps
12 reps
10 reps


30 minutes of Cardio as well.
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Damn, a single strap? Really? Maybe it was some one who that they had misplaced one of theirs. Anyways, damn fine job pushing it bud!
 
Today's TRIVIA will be at 1:00pm (Eastern Standard Time).... Invalid Link Removed
 
Kicking it again tonight! Did note that despite 2-8g of cissus and 6g fish oil, my elbows are really starting to get irritated. Lifting preceeded by 7 minute warm up.

12/6/11 Day 2, wk 2 (MC8)
Ph Day 19. 4:50-5:55

Dead Lift 275x5, 315x5, 355x8 (Belt on last set only)

Assisted Pull Up
215x10, 220x9/7

Snatch Grip Dead Lift (These are new to me, started light to learn them and get the form down.. Scraped the shins on these :)
225x8, 255x8, 275x8
Invalid Link Removed (for referrence)

Romanian Dead Lift 275x8/8

Hanging Leg Raise 15/10, 15/8 (Straight leg/bent leg)

Dietary was a bit off today, but after pushing it like that, who freaking cares about an extra 100 cals.

2539 Cals, (181 carbs, 234 protein [plus24g bcaa], 96 fats) with an estimated burn of 4122.
 
taman6886 said:
Kicking it again tonight! Did note that despite 2-8g of cissus and 6g fish oil, my elbows are really starting to get irritated. Lifting preceeded by 7 minute warm up.

12/6/11 Day 2, wk 2 (MC8)
Ph Day 19. 4:50-5:55

Dead Lift 275x5, 315x5, 355x8 (Belt on last set only)

Assisted Pull Up
215x10, 220x9/7

Snatch Grip Dead Lift (These are new to me, started light to learn them and get the form down.. Scraped the shins on these :)
225x8, 255x8, 275x8
Invalid Link Removed (for referrence)

Romanian Dead Lift 275x8/8

Hanging Leg Raise 15/10, 15/8 (Straight leg/bent leg)

Dietary was a bit off today, but after pushing it like that, who freaking cares about an extra 100 cals.

2539 Cals, (181 carbs, 234 protein [plus24g bcaa], 96 fats) with an estimated burn of 4122.
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Some sick snatch deads. You find it okay to start so high in weight? I was gonna add them on my dead lift day but I was thinking if starting at like 135 lol.
 
mattrag said:
Some sick snatch deads. You find it okay to start so high in weight? I was gonna add them on my dead lift day but I was thinking if starting at like 135 lol.
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The article I read stated that if you can DL more than 350 or so, 225 is a good place to start. I am considering trying them while standing on a platform next week so I am at a deficit.
 
I remeber reading that article. I was going to mess with these soon. I was also checking out the plate pinch deadlifts.
 
12/6/11


Had a nice workout today arms were on fire. Both biceps and triceps. Man it feels good to get some good workouts the last couple days.


Lying Barbell Tricep Extensions

10 reps 60 lbs
12 reps 90 lbs
10 reps 90 lbs


Rope Pushdowns

10 reps 80 lbs
12 reps 110 lbs
10 reps 110 lbs


Seated One Arm Dumbbell Extensions

10 reps 20 lbs
12 reps 30 lbs
10 reps 30 lbs


Standing Cable Curls

10 reps 50 lbs
12 reps 70 lbs
10 reps 70 lbs


Standing EZ Bar Reverse Grip Curls

10 reps 40 lbs
12 reps 50 lbs
10 reps 50 lbs


Seated Concentration Curls

10 reps 20 lbs
12 reps 30 lbs
10 reps 25 lbs
 
taman6886 said:
Kicking it again tonight! Did note that despite 2-8g of cissus and 6g fish oil, my elbows are really starting to get irritated. Lifting preceeded by 7 minute warm up.

12/6/11 Day 2, wk 2 (MC8)
Ph Day 19. 4:50-5:55

Dead Lift 275x5, 315x5, 355x8 (Belt on last set only)

Assisted Pull Up
215x10, 220x9/7

Snatch Grip Dead Lift (These are new to me, started light to learn them and get the form down.. Scraped the shins on these :)
225x8, 255x8, 275x8
Invalid Link Removed (for referrence)

Romanian Dead Lift 275x8/8

Hanging Leg Raise 15/10, 15/8 (Straight leg/bent leg)

Dietary was a bit off today, but after pushing it like that, who freaking cares about an extra 100 cals.

2539 Cals, (181 carbs, 234 protein [plus24g bcaa], 96 fats) with an estimated burn of 4122.
Click to expand...

That is a really solid workout congrats big man.
 
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