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Kbayne Reverse Dieting, Mountain Dog, and Much More

Post workout meal:

Two tortillas (low carb)
Greek yogurt cream cheese
Cheddar cheese
Chicken
Franks buffalo style sauce

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These were so bomb!!

Now I sit here and wait for my next meal while I study :(. Test tomorrow then Thursday. Fun fun fun.
 
Chest/Shoulders

Slight incline DB Press:
4 x 8 warm up sets
3 x 8 working sets, drop, drop, drop

Smith Incline Press:
3 x 5 warm up sets
5 x 5 working sets

Smith Decline Press:
2 x 20 warm up sets
1 x 15 working set
3 x 6 working sets, drop, drop, drop

Flat DB Flye SS DB Hammer/Hex Press:
4 x 20/10 working sets

DB Bent over lateral raise (half range of motion/swings):
2 x 20 warm up sets
3 x 20 working sets

Seated DB Lateral Raise (slow and controlled):
4 x 10 working sets

D-handle behind the back cable raises:
3 x 12 working sets

Single Arm Standing HS Press:
4 x 10 working sets (each side)

Reverse Peck-Deck Flye:
3 x 20 working sets
Last set, drop, drop, drop

Seated calf raises:
4 x 20 working sets

Finished with 10 minute of HIIT on the bike.
 
Macros:
77 - fat
100 - carb (37 fiber)
268 - protein
2131 - calories
 
Hit my 30 minutes on the Stair Master this morning with some abdominal work as well.

First attempt to use new waffle maker lol

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They still came out perfectly fine just a bit overfilled :)

Final product:

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These were amazingly delicious.

Macros:
21 - fat
15 - carb
72 - protein
537 - calories
 
Weight this morning was: 173.8
 
Post-workout meal

Pita Pocket Honey BBQ Buffalo Chicken and Cheese

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2 pita pocket (1.5 fat, 20 carb (5 fiber), 5 protein each)
8 ounce chicken
Walden Farms Honey BBQ
Franks Buffalo Style Sauce
Chulula Sauce
28 grams shredded cheese
 
And a diet Mountain Dew :)

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Back

Meadows Rows
4 x 8 warm up sets
4 x 8 working sets

DB Dead Stop Rows
1 x 8 warm up set
4 x 8 working sets

DB Pullover (lying on bench, not across)
3 x 12 working sets

Deadlifts
2 x 10 warm up sets
2 x 10 working sets
1 x 8 working set
1 x 7 working set

BB Bent Over Rows
3 x 10 working sets

Stretchers SS Back Extensions
3 x 10 working sets / 3 x 15
1 x 10 working set, drop x 10, drop x 10 / 1 x 15

Finished with 10 minutes of HIIT on the bike
 
Deadlift set

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BB bent over row set

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kbayne said:
Deadlift set Invalid Link Removed BB bent over row set Invalid Link Removed
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All I see is the hot pink shorts squatting and some dude who keeps getting in the way haha
 
30 minutes on the bike of LISS completed while studying for my test this morning.

Weight was at 171.8. Still dropping from my post-show eating fun :). Will start to gain weight slowly starting Monday.

Gotta admit, I love waking up early and getting the day started while its still dark and quiet. Nice and relaxing.

I must have caught something from someone going around because I am waking up hacking some nasty stuff up during the night and in the morning.
 
kbayne said:
30 minutes on the bike of LISS completed while studying for my test this morning. Weight was at 171.8. Still dropping from my post-show eating fun :). Will start to gain weight slowly starting Monday. Gotta admit, I love waking up early and getting the day started while its still dark and quiet. Nice and relaxing. I must have caught something from someone going around because I am waking up hacking some nasty stuff up during the night and in the morning.
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I always love my pre sunrise runs in the morning during the spring and summer. Perfect for relaxing.
 
Class, test, come home, and Snickerdoodle Waffle Egg Sandwiches are goin down!!! Might even do a 1/2 Milk Chocolate + 1/2 Snickerdoodle combo :)
 
Chest and Shoulders

HS Flat Press
3 x 10 warm up sets
3 x 10 working sets, drop, drop

- hold contraction at top for a good second
- slowly controlled negative
- pump was insane

Pec Minor Dips
3 x 20 working sets

Flat DB Twist Press SS Band Over and Backs
4 x 10 / 4 x 10 working sets

HS Incline Press
3 x 12 working sets

- hold contraction at top for a good second
- slow negative to get a good stretch

DB Side Lateral Partial Raise SS HS Shrugs
2 x 25 warm up sets
4 x 30 working sets / 4 x 20

- 3 second hold at top of contraction for shrugs

BB Cage Press
4 x 8 working sets

Standing Plate Press SS Reverse Pec Deck Flyes
3 x 10 / 3 x 20

- standing, used 35 pound plates in each hand
- just like a standing dumbbell press but the plates sit behind the shoulders
- 2 second contraction hold on reverse flyes

Finished with 10 minutes HIIT on the bike
 
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Accidentally deleted the photo but luckily I uploaded to IG.

Post-workout meal. These were too good!!!
 
Macros

Calories - 2219
Fats - 72
Carbs - 97 (21 fiber)
Protein - 266
 
Morning cardio of 30 minutes on the stair master done. Did a few abdominal exercises as well.

Weight: 172

Came home and made this:

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Also had:
1.5 serving broccoli
3 servings egg whites
2 Alfresco Chicken Buffalo Sausages
 
YESSSSSSS!!!

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Now just gotta find Sugar Cookie Toast Crunch
 
Woo! I'm looking for the sugar cookie too ha. Apparently it might not be out til next week
 
Jackpot



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gokix811 said:
How's it taste?
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Just had a bowl of Pebbles Candy Corn post workout.

Sh*t is awesome!! Glad I got quite a few boxes.

Tomorrow I'll have the Sugar Cookie :)
 
Post Workout Meal

Buffalo BBQ Chicken Mozzarella Cheese + 1 serving Pebbles Candy Corn with Egg Whites and Select Milk Chocolate as milk (added a bit of unsweetened vanilla almond milk)

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Legs and Arms

Seated Leg Curls
3 x 15 warm up sets
3 x 15 working sets, drop x 15, drop x 15

- hold contraction for 2 seconds
- slow eccentric

Plate Loaded Leg Press (Neutral stance)
3 x 20 warm up sets
4 x 20 working sets

Single Leg Plate Loaded Leg Press
3 x 12 working sets

BB Squats
2 x 8 warm up sets
2 x 8 working sets
1 x 6 working sets
1 x 4 working sets

Stationary DB Lunge
2 x 10 working sets (each leg)

Lying Leg Curl
3 x 20 working sets

Rope Pressdown SS EZ Bar Cable Curl
2 x 12/15 warm up sets
4 x 12/15 working sets

DB Cross Body Hammer Curls SS HS Dip Machine Press
4 x 10/12 working sets

Pronated DB Tricep Kickbacks SS High Incline DB Curls (palms up)
4 x 10/8 working sets

Finished with 10 minutes HIIT on the bike
 
Running ArA + PA from Lecithin Granules. Hunger is starting to increase noticeably. Will be adding AnaBeta Elite next week.
 
It's official.

Toast Crunch Sugar Cookie is incredibly good! Just had a serving pre-workout. I have a feeling my re-feed days could be a box of Sugar Cookie or Candy Corn :)
 
Back attack about to go down.

Plan on doing:

Cable Pulldowns
Elevated Bench Lying BB Rows
Seated Cable Rows Close Neutral Grip and Wide Neutral Grip (had been broke for a few weeks and finally fixed)
Deadlifts

Then off to drive for work.
 
Back workout went like this

Cable Pulldowns
2 x 12 warm up sets
3 x 12 working sets

Elevated Flat Bench Barbell Row
2 x 10 warm up sets
3 x 10 working sets

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Deadlifts
2 x 8 warm up sets
2 x 8 working sets
2 x 5 working sets

Elevated Seated Close Grip Rows
4 x 12

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Seated Wide Grip Rows SS Reverse Grip Lat Pulldown
3 x 10 / 10

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Pull-Ups

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Finished with HIIT on the bike.
 
Select Double Milk Chocolate Muffins!

.75 serving Kodiak Pancake Mic
.75 scoop Select
.5 serving sugar free fat free pudding mix
3 grams baking powder
2 packets zero calorie sweetener
1 tsp Cocoa
.5 serving milk chocolate chips
50 grams plain greek yogurt
2 servings egg white

Topping was chocolate walden farms mixed with Select + water

Macros:
320 calories
4.2 fat
31.8 carbs
39.8 protein

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breezy11, going to be a huge game today! And f-in freezing one at that lol.
 
kbayne said:
breezy11, going to be a huge game today! And f-in freezing one at that lol.
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Lol yeah, it's brutal out right now. I just got home from driving in a rain/sleet/snow mix all day with crazy wind. Should be a good one. We'll see how Peyton handles it. Not always his favorite conditions.
 
breezy11 said:
Lol yeah, it's brutal out right now. I just got home from driving in a rain/sleet/snow mix all day with crazy wind. Should be a good one. We'll see how Peyton handles it. Not always his favorite conditions.
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Ya it looks nasty out over there. And def not his favorite but he can handle it :)
 
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