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Big Boys on quest for leanness phase 2

D2footballjrc said:
Does everyone know that I hired Ben? I was keeping it on the down low.. My secret weapon!
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Just your bro's bud and Ben is such a common name. Who the hell you talking about?? Come on Bruce! TALK! SPILL YOUR GUTS MAN.

Ok, now back to business. Fed from 12-8, kept it relatively tight today because I am going into my deload week so do not need as many calls. Shortened my rests from 90 sec to about 30-45 to add a bit of intensity.

Day 1, wk4 (MC11)

Oh BB Press (5's) @80/100/120

5x10@50%=100 (all 50 reps)

Low Pulley upright Row 3x12 @60

Face Down rear delt raise 2x15@15's

Alternating DB front raise 2x10@15's

Seated alternating DB curl 2x10@25's

Concentration Culr 2x10@20

Wd Grip Straight Bar Curl 2x8@40

Upped the intensity on the cardio, higher avg rpm's 35minutes of Random Hills for 267 cals.

Dietary: 2294 cals (191 carbs, 195 protein, [+18g BCAA] 84 fats) estimated burn of 4000.
 
4/2/12

Ok today pre workout I did a cheesy little video with my phone. Have no idea how you will be able to see it. I am uploading it now to be able to post. These will get better as time goes along.

Now for tonight's workout. It was a nice work out over all. I will admit I got frustrated with my self that I did not hit my mark of 10-12 on my second work set. After taking my Alpha Rage, NO2XL and BCAA's I felt great. I may have to drink it on the way to the gym in lieu of at home then leave for the gym. It takes us approx 25-30 minutes to get to the gym and everything seemed to kick in right when I hit the gym.


Bench Press

12 reps 150 lbs (Warm Up)
12 reps 230 lbs
9 reps 230 lbs
10 reps 190 lbs
9 reps 140 lbs


Dumbbell Rows

12 reps 55 lbs (Warm Up)
12 reps 95 lbs
12 reps 95 lbs
12 reps 65 lbs
10 reps 55 lbs


Dumbbell Curls

12 reps 20 lbs (Warm Up)
12 reps 30 lbs
12 reps 30 lbs
12 reps 25 lbs
12 reps 20 lbs


Shoulder Press Machine

12 reps 140 lbs (Warm Up)
12 reps 240 lbs
12 reps 240 lbs
12 reps 180 lbs
12 reps 140 lbs


Leg Press

12 reps 360 lbs (Warm Up)
12 reps 630 lbs
12 reps 630 lbs
12 reps 540 lbs
12 reps 450 lbs


I forgot to mention my flippin Ipod died before I even hit the weights so I didn't have that music too keep me pumped up during each rep. Yeah I know boo hoo hoo. Next time I will make sure that bad boy is charged.
 
^^^^^^^^^^^I feel ya, I need to have some metal blasting to keep the intensity rolling, especially during cardio, other wise I get to board which increases the chances I'll say "F it".
 
taman6886 said:
^^^^^^^^^^^I feel ya, I need to have some metal blasting to keep the intensity rolling, especially during cardio, other wise I get to board which increases the chances I'll say "F it".
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I am so with you on this. For ever I hated listening to music while training. But everysince I got a good set of earbuds it has been completely different. lol Almost can't train with out them.
 
Day 2, wk4 (Deload) Got in , got it done, got moving tonight. 20-45 secs between sets, we were moving along.
5:05-5:35
Deads -(x5's) 160, 200, 240 (Really focused on dropping my bottom low and not trying to stand erect to early. Looked tight in the mirror, hope I maintain that when we start getting heavy again.)

V Bar Pull Down 3x8@100

Snatch Grip Deads 3x8@140

Uh Low Pulley Row 2x10@120

Leg Raise off of bench 2x20

Again, kept it tight because of the deload, did have to stretch the feed window out a bit (12-9) because of going to visit my mother who just came North from Texas. Anyways: 2102 cals (173 carbs, 234 protein [plus 18g bcaa), 58 fats) with an estimated burn of around 3900.
 
So how is everybody liking the Pro-X, I enjoy the stim, still on only 1 cap ed.. effect lasts long for me...and I take G8 on trainig days so I get an all day euphoric feeling from that so burn day are easy to get by with just the one pill..
 
DreamWeaver said:
So how is everybody liking the Pro-X, I enjoy the stim, still on only 1 cap ed.. effect lasts long for me...and I take G8 on trainig days so I get an all day euphoric feeling from that so burn day are easy to get by with just the one pill..
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It's not bad, I'm a little jittery. I get that way from stims though. I just started and only on day 3.
 
Yesterdays workout was pretty intense. Only last 48 minutes but feeling pretty destroyed. It was a mixture of high weights, mid reps, and fast pace. Poor ole' heart according to the HRM hit up in the 170's then would get a 2 minute break to drop into the 110-130's then back up to the 170's again. Didn't sweat as much as I thought I would though! 798 cals burnt in 48 minutes though. Arms are a bit weak feeling today.
 
4/4/12

Tonight was a good workout overall. Hit another personal best on a few of my workouts. I am really liking the combination of 1 scoop of NO2XL and 3 scoops of Alpha Rage pre-workout. I am able to stay focused and train hard. And for the most part have enough energy to carry me through my entire workout even with the type of training I am doing.


Wide Grip Pulldowns (Behind Neck)

12 reps 100 lbs (Warm Up)
7 reps 200 lbs (Personal Best to date)
5 reps 180 lbs
12 reps 180 lbs
12 reps 140 lbs
10 reps 120 lbs


Decline Bench

12 reps 190 lbs (Warm Up)
12 reps 250 lbs (Personal Best to Date)
12 reps 250 lbs
12 reps 190 lbs
12 reps 140 lbs


Cable Upright Rows

12 reps 150 lbs (Warm Up)
12 reps 200 lbs
12 reps 200 lbs
10 reps 180 lbs
10 reps 160 lbs


Dumbbell Side Lateral Raises

12 reps 20 lbs (Warm Up)
12 reps 30 lbs
10 reps 30 lbs
8 reps 20 lbs
12 reps 12 lbs


Barbell Squats

12 reps 140 lbs (Warm Up)
12 reps 250 lbs (Personal Best to Date)
12 reps 250 lbs
12 reps 190 lbs
10 reps 140 lbs


Finished everything up with 25 minutes of cardio on the elliptical machine
 
Keep killing that **** bro! BTW, just to pick on you, the phrase "side lateral raise" is a bit redundant, no? :laughing:

Anyways, kept it pretty tight today, feed from 1:30- a bit after 9. 1831 cals (82 protein, 164 protein [plus 12g bcaa], 95 fats), estimated burn of 3600.
 
Day 3, wk 4 (Deload)
5:20-5:55

Bench(5's) 115, 140, 170

Inc DB Press 3x8@45's

Flat DB Press 2x8@45's

Assisted Dip (260-130)2x8

Close Grip Bench 3x10@75

Tate Press 3x10@15's

UH Pull Down 2x10@80

Hit 35 minutes of randomn hills, 254 cals.

Fed from 12:20- a bit after 8.

2402 cals (183 carbs, 205 protein [plus 30g bcaa], 96 fats) with an estimated burn of 3900.
 
So can we get a summary on recent body comp changes once a week or so... sort of a comparison ?
 
taman6886 said:
Jeff, when was our. End date for this? Was it 4/15?
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Yes Sir I believe it was. Why did you want to extend it to the end of the month or end it on the 15th? No biggie to me either way. Y'all have me beat on actual number loss cause I have added muscle. lol
 
Onlychevy6 said:
Yes Sir I believe it was. Why did you want to extend it to the end of the month or end it on the 15th? No biggie to me either way. Y'all have me beat on actual number loss cause I have added muscle. lol
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Are you eating high enough cals to gain muscle?
 
Onlychevy6 said:
Yes Sir I believe it was. Why did you want to extend it to the end of the month or end it on the 15th? No biggie to me either way. Y'all have me beat on actual number loss cause I have added muscle. lol
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It's cool with me either way, but a few extra weeks pushing to May1 would be cool. What say ye Jr.?
 
4/6/12 Day 4, wk4 (Deload) MC11
11:30-12:05

Back Squat (skipped the Smith Machine, put a milk crate on top of two 45's and tried to hit that, was an inch or two short but still lower than when I started working on depth. 5's 150/185/225

Paramount Squat Press 3x10@230 (Plate weight only, focused on going as deep as I could)

Opposing Set:
Lying Leg Curl 3x12@60
+Leg Extension 3x12 @120

Nautilus Ab Crunch 2x30@100.

DB SLDL 2x10 @45

Finished w/ 25 min of cardio-141 cals
 
4/6/12

Today was one of my best overall training sessions in a fasted state ever I think. I was real shocked at how well I did.


Arnold Presses

12 reps 40 lbs
12 reps 70 lbs (Personal Best to date)
12 reps 70 lbs
12 reps 55 lbs
10 reps 35 lbs


DB Pull Overs

12 reps 45 lbs
12 reps 100 lbs (Personal Best to date)
12 reps 100 lbs (recorded these. Not the best form on these reps I was worn out already)
12 reps 80 lbs
9 reps 65 lbs


Hammer Strength Super Incline

12 reps 180 lbs
12 reps 270 lbs
12 reps 270 lbs
12 reps 180 lbs
12 reps 90 lbs


Reverse Grip Bench Press

12 reps 160 lbs
12 reps 200 lbs (Personal Best to date)
10 reps 200 lbs
8 reps 160 lbs
12 reps 100 lbs


Seated Leg Curls

12 reps 80 lbs
12 reps 135 lbs
12 reps 135 lbs
12 reps 115 lbs
12 reps 100 lbs


Leg Extensions

12 reps 80 lbs
12 reps 120 lbs
12 reps 120 lbs
10 reps 95 lbs
10 reps 80 lbs


Started everything off with a 5 minute warm up jog on the treadmill.
 
Onlychevy6 said:
4/6/12

Today was one of my best overall training sessions in a fasted state ever I think. I was real shocked at how well I did.


Arnold Presses

12 reps 40 lbs
12 reps 70 lbs (Personal Best to date)
12 reps 70 lbs
12 reps 55 lbs
10 reps 35 lbs


DB Pull Overs

12 reps 45 lbs
12 reps 100 lbs (Personal Best to date)
12 reps 100 lbs (recorded these. Not the best form on these reps I was worn out already)
12 reps 80 lbs
9 reps 65 lbs


Hammer Strength Super Incline

12 reps 180 lbs
12 reps 270 lbs
12 reps 270 lbs
12 reps 180 lbs
12 reps 90 lbs


Reverse Grip Bench Press

12 reps 160 lbs
12 reps 200 lbs (Personal Best to date)
10 reps 200 lbs
8 reps 160 lbs
12 reps 100 lbs


Seated Leg Curls

12 reps 80 lbs
12 reps 135 lbs
12 reps 135 lbs
12 reps 115 lbs
12 reps 100 lbs


Leg Extensions

12 reps 80 lbs
12 reps 120 lbs
12 reps 120 lbs
10 reps 95 lbs
10 reps 80 lbs


Started everything off with a 5 minute warm up jog on the treadmill.
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I am not shocked ... fasted workout Rock!!!
 
4/8/12


Well yesterday was all about sweating. Help some friends move so lot of picking up and walking. Took some pictures this morning. Not much change that I can see but then again it is also me looking at them and I see myself everyday.


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Now for some measurements:

Weight: 238 lbs

Starting Measurements 3/10/12:

Neck: 17.75
Shoulder: 51.5
Chest: 47.25
Waist: 40
Abdomen: 47
Leg: 25
Calf: 16
Ankle: 9.25
Arm Non-flexed: 16
Arm Flexed: 17.25
Forearm: 12
Wrist: 7


Weight: 244 lbs

Current Measurements 4/8/12:

Neck: 18
Shoulder: 52.5
Chest: 47
Waist: 40
Abdomen: 46
Leg: 24
Calf: 16.5
Ankle: 9.5
Arm Non-flexed: 16
Arm Flexed: 17.25
Forearm: 12
Wrist: 7
 
small changes. Some good some bad. Mr. skin chub needs to pick up the slack. I hurt my self by eating 2800 calories on workout days. So an adjustment was made over this last week and dropped them back down to 2500-2600. You wouldn't think it would make much difference but I gained quick by adding the extra calories. What works for one doesn't always work for another. Oh well you live and learn.
 
I can see at first glance you have lost some weight.. yah it's hard for us to tell sometimes but when you start to get closer you are going to find that even a pound makes a big difference. Just put on the blinders and keep going...
 
Doing well, easter dinner put a few pounds on me. The XF is giving me plenty of energy which has been a nice boost lately. Easter has killed me weigh in for this week. Will update with weight this next week. Darn holidays always getting in the way.
 
D2footballjrc said:
Doing well, easter dinner put a few pounds on me. The XF is giving me plenty of energy which has been a nice boost lately. Easter has killed me weigh in for this week. Will update with weight this next week. Darn holidays always getting in the way.
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I feel ya brotha! Just gotta keep plugging and I KNOW you will.


Today was day 1 of the new 5x5 program. Overall it went well. more details top follow.
5:40-6:30 Week 1 (65%)

Squat 5x5 At 225 (getting better depth here)

Power Clean 5x5 @135 (went well, we'll see what happens in the weeks to come)

Split Squat 3x6 (each leg) (or alternative) For these, I did 2 reps with left foot with 30's, then dropped to 20's and then figured out I just need to work on getting the form down for now. This is not an easy move at 260. Will have to keep working at it til the mind-muscle link is grooved in.

Hanging Leg Raise 3 sets (20/15/15)

Despite the fact that this was a fairly light day, the intensity was good and I was sweating my ass off. Gotta love that.

Fed from 12-8. 2509 cals (119 carbs, 222 protein [plus 34 g bcaa], 130 fats) with an estimated burn of 3950.
 
4/9/12


Tonight was a descent work out. Had to change up somethings because everyone and there mother was at the gym tonight.


Precor Chest Press FT444


12 reps 40 lbs each arm (warm up)
12 reps 70 lbs
11 reps 70 lbs
12 reps 50 lbs
7 reps 30 lbs


Precor Seated Row

12 reps 140 lbs (Warm Up)
12 reps 210 lbs
12 reps 210 lbs
11 reps 170 lbs
10 reps 140 lbs


Shoulder Press Machine

12 reps 150 lbs (Warm up)
12 reps 300 lbs (Maxed machine out)
12 reps 300 lbs
10 reps 220 lbs
8 lbs 160 lbs


Preacher Curls

12 reps 65 lbs (Warm up)
12 reps 95 lbs
12 reps 95 lbs
12 reps 80 lbs
10 reps 65 lbs


Leg Press

12 reps 270 lbs (Warm up)
12 reps 720 lbs
12 reps 720 lbs
12 reps 540 lbs
10 reps 450 lbs


Like I said had a pretty solid workout for what we did.
 
D2footballjrc said:
Doing well, easter dinner put a few pounds on me. The XF is giving me plenty of energy which has been a nice boost lately. Easter has killed me weigh in for this week. Will update with weight this next week. Darn holidays always getting in the way.
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Seems to happen to all of us. lol
 
I'm still here boys, I'm still battling! Workouts r steady, diet descent. My grandpa died on Easter but all is good! It was his time. Funeral thursday
 
freezito said:
I'm still here boys, I'm still battling! Workouts r steady, diet descent. My grandpa died on Easter but all is good! It was his time. Funeral thursday
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Good to know you're still at it... sounds like there was good closure with you're grandpa... now you can celebrate his life rather than mourn his death...
 
DreamWeaver said:
Good to know you're still at it... sounds like there was good closure with you're grandpa... now you can celebrate his life rather than mourn his death...
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Well said Doug.
 
4/10/12 Day 2, wk1 (65%)
5:10-5:50

Bench 5x5@175

Dip (Body weight) 10/10/9

BO Row (been about a year since I did these.) 185x8/10/10

Assisted Pull Up (Estimated BW+clothes of 265 - 65 =200) 7/8/7

Side Bends 3x10 (did not go real heavy here, my sides are thick enough as it is)

Finished it off with 32 minutes of cardio for 239 cals.

Fed from a little before 12 till 8.2633 cals (197 carbs, 220 protein [plus 32g bcaa], 114 fats) with an estimated burn of 4100.
 
DreamWeaver said:
That's where you come in ... time to sit them down for a long talk (you probably already have) , tremendous bonding opportunity :)
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God has other plans for us after we are finished on earth, I don't know what it is but I know it's somethiing wonderfull :)
 
Kept it tight and on point today: 1878 cals (74 carbs, 186 protein {plus 22 bcaa}, 93 fats) with an estimated burn of 3650.
 
4/11/12


Another good workout. Even completed an hour of cardio total today. Sheesh my calves were cramping up towards the end of my training and cardio. LOL. I also backed down the scoops of Alpha Rage to 2 scoops. I have been having some major issues with sleeping at night and I train at night so taking a pre workout may be hindering my sleep. We shall see. Took 2 scoops of Alpha Rage, 2 scoops of BCAA's Extended, 1 scoop of NO2XL. All lemon flavor of course.


Wide Grip Pulldowns

12 reps 140 lbs (Warm Up)
12 reps 200 lbs
12 reps 180 lbs
12 reps 160 lbs
10 reps 140 lbs


Decline Bench

12 reps 190 lbs (Warm Up)
13 reps 230 lbs ( Might be Personal Best to date. Will have to go back and look)
10 reps 230 lbs
10 reps 190 lbs
10 reps 140 lbs


Cable Upright Rows

12 reps 140 lbs (Warm Up)
12 reps 200 lbs
12 reps 200 lbs
12 reps 140 lbs
11 reps 110 lbs


Side Lateral Raise Machine

12 reps 60 lbs (Warm Up)
15 reps 80 lbs (Personal Best to date I think)
12 reps 80 lbs
12 reps 70 lbs
12 reps 60 lbs


Hack Squats

12 reps 630 lbs (warm up)
15 reps 810 lbs
15 reps 810 lbs
12 reps 720 lbs
12 reps 630 lbs
 
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