Thanks dude. Was a great game... and you are right should be a great series.Yeah, when I look at the "before" pic I laugh at the fact that I considered myself lean! Thanks Bro! Sorry about the B's... Its going to be a great series, though!
Thanks dude. Was a great game... and you are right should be a great series.Yeah, when I look at the "before" pic I laugh at the fact that I considered myself lean! Thanks Bro! Sorry about the B's... Its going to be a great series, though!
Wow. Let me be the first to say you did a hell of a job. Great work an great log.Before/ After:
Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.
Before: April 10, 2013 - @219.5 lbs
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82687"/>
After: June 11, 2013 - @196.0 lbs
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82688"/>
I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.
Thanks to all that have been supportive!
Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lolBefore/ After:
Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.
Before: April 10, 2013 - @219.5 lbs
View attachment 82687
After: June 11, 2013 - @196.0 lbs
View attachment 82688
I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.
Thanks to all that have been supportive!
My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!Before/ After:
Quick Summary: I basically set out on my usual winter bulk last October starting at about 209. My strength had plateaued and I needed to break through. So I upped my calories to about ~4000/ day. By January I was sitting at about 215 and I had put on some recognizable body fat (Used to be about 230 when I graduated HS in 2007 - Never lifted in my life until Summer 2009). I joined AM this past January, where I learned more about this attained hobby in the First month than I had in the past few years of lifting and reading tid-bits here and there. I started training and doing new workouts, which got me up to about 220 lbs by April. The supplementation and information was extremely helpful in this process. I Decided to start cutting, which included reducing my calories to a maintenance level, and adding in some HIIT training to burn some extra fat. My cut went extremely well, with no noticeable losses in strength - I actually hit a few PR's! I think the combination of diet, supplementation, and the re-introduction of cardio was key for my lifestyle. I got on a very low carb keto diet at the beginning, and stuck with it very well throughout the whole time (no real "cheats" every re-feed was planned out). My cutting supplementation started with Anabeta elite, Alphamine, Vanillean, and Recompadrol (after the first 4 weeks I switched ABE to Mass FX extreme black). I took all of these supplements with my usual staples. In my eyes, the thing that did the most was the HIIT -- in combo with everything else. There was literally no cardio or intensive heart rate exercise before the start of my cut. I feel this was key because along with the keto, my body was "shocked" by the HIIT cardio that it hadn't been exposed to in so long. Also, My workouts went from low volume low rep/heavy weight to High volume/ Moderate weight (8-15 reps). Some of my gym sessions had me going for over 2 hours. My buddy TheMovement was a big motivator throughout the whole process and We definitely kicked out some intense workouts through the last few months.
Before: April 10, 2013 - @219.5 lbs
View attachment 82687
After: June 11, 2013 - @196.0 lbs
View attachment 82688
I'm really happy with my results, and I plan on continuing to lean out some more, and to keep my body fat % down year round. It has become extremely addicting challenging and pushing myself to the limit.
Thanks to all that have been supportive!
Definitely man! I strive to help anyone achieve their goals, no matter how big or small!Wow. Let me be the first to say you did a hell of a job. Great work an great log.
Thank you for your detail and dedication, really helps the AM community.
Thanks Wasme!Man you have something to be proud of there 804 - awesome work!
Thanks Bolt!HNGGG those are some epic results man. Congrats, but really you don't need it because I bet you absolutely love it regardless of what we say.![]()
Yes our gym does kinda suck. We really should start going to the downtown gym on the regular! We will continue to kick ass, starting tomorrow!Man thanks for the SO and I must say lifting at a YMCA "SUCKS" to say the least as most come and go and never change their lifestyle for the best, Im glad you took the steps necessary and planned your goals accordingly. Our motivation starts in our HEARTS our RESULTS come from our dedication to that motivation. Keep up the awesome work and dont expect to hear this sappy talk much more lol
Thanks Bro!Damn dude you killed it! Great results!
Yeah its definitely a big change LTL! Thanks for following along for the ride, Its not over yet!My lord!!!! You killed it is an understatement! I've loved following along brother. Great log man! I'm not even positive that is the same damn person in the before and after. haha! Once again nice job!
Thanks a lot breezy! Your thread and the posts you've made have been a big contributor to my knowledge and success!Outstanding job 804! You put in serious work throughout this log and the results definitely show it. The physique changes are incredible man. Congrats!
I'm a natty monster, I don't want to fool with PH'sStarting Tomorrow damn it mane wheres the break lol, well if your a monster now I wonder will you catch up on your clean bulk run
Not following the lingoI'm a natty monster, I don't want to fool with PH's
Nice workout. Reps on reps on reps! I've been loving the high rep work lately as well.06-15-2013
Busy day, but got in a crazy good workout. Played BBall for 10 min before and after.
Full/ Upper body work:
Inclined DB press:
45x30
75x15
75x15
75x15
Seated cable fly pulldowns:
20x15
25x15
25x15
30x12
30x12
Seated cable low flys:
20x15
20x15
25x13
25x12
Tbar style Barbell rows (with rope attachment) - palm up grip:
90x12
90x12
90x12
90x12
90x12
90x12
Standing heavy cross body hammer curls:
60x8ea
60x8ea
60x8ea
70x6ea
70x7ea
70x6ea
75x4ea
Barbell "21's"
55x7-7-7
55x7-7-7
55x7-7-7
55x7-7-7
Seated high cable curls (8-10 sec negative on last rep of each set):
20x15
20x15
20x15
25x12
25x12 drop 20x10 drop 15x9 drop 10x18 drop 5x34 - complete failure
Yeah man! I haven't done them in a while... Not sure why because I like them a lot!Nice workout. Gotta like the 21's
Hell yeah brother! Sometimes I feel like its the only way to tire me outNice workout. Reps on reps on reps! I've been loving the high rep work lately as well.
Thanks bro!Mr Volume is at it again. Nice just 804
Thanks Bro!Yeah, I look forward to running it. Probably going to dose pre-workout, and before dinner (post workout)Still killing these workouts brother! Yeah, the OxyElite Protein/AP deal is hard to pass up. I'll probably grab some more on Friday as well, if it's still be offered. I look forward to hearing what you think of AP man.
Incredible work on those PR's. Your leg numbers and rep range blow mine away. There is no way you walked out of the gym after all that! Nice job in here as usual 804!06-20-2013
Legs/ Lower back/ Biceps
Front squats:
135x15
155x12
185x9
205x6
Goodmornings:
225(from a 2" deficit)x12
225(from a 2" deficit)x10
275x7
315x5 PR
Leg press:
568x15
658x12
808x11 PR
898x9 PR (never attempted)
SUPERSET: hip Adductor/ Abductor
190x12 / 190x15
190x15 / 190x15
190x15 / 190x15
Smith machine Hip thrusters (w/ swiss ball)(2 sec pause at max glute contraction)
135x15
185x10
225x8
275x6
Heavy cross body hammer curls:
60x9ea
70x7ea
80x5ea
90x3ea (forced)
100x3ea (forced - last 2 were basically full cheat... still amazing pumps though)
Seated cable high curls:
25x15
25x15
30x12
30x12 drop 25x10 drop 20x12 drop 15x18 drop 10x23 drop 5x30
NEW WORKOUT: "Partner 40's" - 2 full sets: like 21's or 28's with a barbell. just the 45lb bar, 2 people switching off quickly after each 10 reps (4 part circuit) - lower half of curl(10) - upper half of curl(10) - Full reps(10) - 2 sec count up/down reps (10). These were a brutal way to finish the workout.
Lol yeah, you will. I'm running this gym down here bro. Might try that singlet out.Man its going to be a lonely week in the gym!
Thanks bro! Always 110%Incredible work on those PR's. Your leg numbers and rep range blow mine away. There is no way you walked out of the gym after all that! Nice job in here as usual 804!
Don't worry about the detail bro! Completely understandable! Those cage presses are interesting. I saw a video of breezy beasting on them. Enjoy the beach sir!At the beach this week! So I'm hitting my favorite gym! Probably won't get into too much detail on my log. Stoked because they have a squat cage so I can finally try those meadows cage presses. So far I haven't had a huge cheat meal which is surprising.
06-22-2013
chest/tri
Cable pull down flys: 4 sets
hammer strength decline: 4 sets
hammer strength incline: 4 sets
iso db flat press: 4 sets
seated cable chest press: 4sets
seated overhead tri extension: 4sets
bodyweight dips: 4 sets
Burnouts: 3 sets peck deck + 3 sets low cable flys
06-23-2013
back/ biceps
cable rows standard close grip 4 sets
tbar rope rows 4 sets
lateral pull downs 4 setz
cable high rows 4 sets
heavy hammers 4 sets
high cable curls 5sets
twist concentration curls 5sets
bicep burn outs 6-7 sets
FINALLY getting some cage presses inAt the beach this week! So I'm hitting my favorite gym! Probably won't get into too much detail on my log. Stoked because they have a squat cage so I can finally try those meadows cage presses. So far I haven't had a huge cheat meal which is surprising.
You should give them a try brother. They smoke the delts and traps (if you lean in at the top).Don't worry about the detail bro! Completely understandable! Those cage presses are interesting. I saw a video of breezy beasting on them. Enjoy the beach sir!
I may just get a video of me slaughtering these. Not sure I have the necessary equipment but I shall try.FINALLY getting some cage presses in. That's great man. Let me know how it goes...and have fun at the beach!
You should give them a try brother. They smoke the delts and traps (if you lean in at the top).
Looking forward to the continuation!Finally back, guys!
I will continue with my logs starting tomorrow. I am taking today off. I worked out every day of vacation.
06-24-13
Shoulders/Traps
06-25-13
Legs/ Lower back
06-26-13
Chest/ Tri/ Bi
Thanks man, I'll be logging with OEProtein and AP for a very long timeThanks for all the support man! I love hearing that you're enjoying the OxyELITE Protein and AP. Look forward to seeing what you think of AP with more use.
A sample pack of Jack3d micro is 2 scoops bud. I wouldn't recommend more than 1 packet (2 scoops) a day. Have you taken a stim break anytime in the last few months? As far as flavors go, Blue Razz takes the top spot for me, although Fruit Punch isn't far behind...and I haven't tried Lemon Lime yet, but heard it's awesome.
Solid workout as well 804!
Thanks brother! OEProtein is off the chain man! I gotta make breezy's PB cups nowNice workout bro. I am very much looking forward to tasting OxyElite Protein.
That protein is fantastic! My wife and I have gone through 3 tubs already! Btw those sample packs are 2 scoops a piece. You may have had 4 scoops if I'm not misreading your post.06-28-2013
So I went ahead and ordered 2 more insider deals for the OEProtein! I'm really enjoying it, as well as the AP! I finally tried 2 sample packets of Jack3d Micro (which I assume is 2 scoops worth)... I think I may finally be converting. I never felt anything in the past when I tried single sample packets... But the two (scoops) together was awesome! I think its finally time to get a tub.. Blue razz maybe? I wasn't a big fan of FP.
Chest/ Triceps:
Inclined DB press:
55x20
70x16
80x12
90x9
Seated cable pulldown flys:
25x15
30x15
30x14
35x11
Seated cable low flys:
25x15
30x10
30x10
30x10
Flat DB press One arm - ISO:
70x12
75x10
80x8
85x7
BW dips:
15
15
15
15
15
Seated overhead DB tricep extensions:
90x12
90x12
100x10
100x9
100x7
Peck deck drop set:
190x12 - 175x12 - 145x14 - 100x15 - 55x24
Sauna - 10 min
Very nice pulldowns. Going that many reps at 180 for 2 sets is sick. You probably look like you are wearing a cape! I'm shutdown this week as well. We might be in the same industry.06-29-2013
Only had an hour today to get my workout in. I'm working a grueling 430PM-530AM nightshift for a huge shutdown at work. Luckily I'm at my desk quite a bit to catch a couple naps. I'm trying to balance sleeping/ working out in the 10ish hour window I have outside of driving to/from work. Obviously trying to get 6-7 hours of sleep is about all I can get if I have to meal prep/ workout. The next week is going to be hell... Better yet a challenge of self discipline/ dedication.
Back/ Biceps:
T-bar rows w/ cable rope attachment (pull as far apart as possible at top of rep)(no added bar weight):
45x20 warmup
90x15
115x12
125x10
135x9
Seated extra high cable rows (X-wide grip - lat pulldown bar)(focus on rhomboids):
85x12
85x12
100x10
120x8 lacking form
Lat pulldown cable (being careful with form trying not to aggravate the elbow):
140x15
160x12
180x10
180x9
Heavy standing cross body hammer curls (slight cheat):
60x10ea
60x10ea
65x9ea
70x7ea
80x4ea
100x2ea
Seated cable high curls:
20x15
25x15
30x11
30x11
Reverse grip curls w/ EZ bar:
65x10 (on preacher rack - painful on elbows)
65x12 (standing - did remainder standing, but kept elbows at sides)
65x12
65x12
Concentration curs with inner twists:
25x12ea
25x12ea
30x10ea
30x9ea fail
Yeah, I thought they were 1 scoop each.. oops! I've got alot more of the samples too. I'll make sure to only have 1 next time. I thought they were 1 scoop.. just like the MBCAA+ sample.That protein is fantastic! My wife and I have gone through 3 tubs already! Btw those sample packs are 2 scoops a piece. You may have had 4 scoops if I'm not misreading your post.
I used to do much more. I just have to be careful with my elbow and that motion can set it off. I usually hit my lats hardest with lying DB pullovers! I think alot of companies do shutdowns on the major holidays due to the high volume of vacation requests.Very nice pulldowns. Going that many reps at 180 for 2 sets is sick. You probably look like you are wearing a cape! I'm shutdown this week as well. We might be in the same industry.![]()