804's Unsponsored pre-wed cut

Tonight's keto-safe super bowl appetizer: micro bacon cheeseburger bites

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Yesterday: weighed in at 211- so I was feeling good about that. I was feeling a bit deflated, though. Ate really well last night at a superbowl party, but I stayed on track with my diet. This morning, I weighed back in at 212.

Chest/ Triceps

Flat DB press: (focused on strict form and slow eccentrics)
50x25
90x10
90x10
90x10

SUPERSET: Seated low cable flys (palms up/ raise up) // Bodyweight dips
32.5x10 // 15
32.5x10 // 15
32.5x10 // 14
32.5x10 // 10
32.5x10 // 14

SUPERSET: One arm flat db press (isolation) // cable triceps pushdowns (ez bar – close grip)
70x15ea // 80x12
70x12ea // 80x12
70x12ea // 80x12

SUPERSET: HS chest press (sideways cross press) with bands (each side cross press – normal press after) // cable triceps kickbacks:
45x10ea x10 press // 27.5x10ea
45x10ea x8 press // 27.5x10ea
45x10ea x5 press // 27.5x10ea
45x10ea x6 press // 27.5x10ea
45x10ea x2 press // 27.5x10ea

Chest dropset / burnout: db press (drop seat angle)
55x12 (~45 degree angle) drop 55x10 (~22.5 degree angle) drop 55x8-failure (flat) : Chest was slammed

No HIIT
 
Burgers look yummy and woohoo! Looking good in your PES shirt!
 
Feeling great, lot of energy the past couple of days. High volume has been giving me extremely splitting pumps recently (taken with 4 caps Acute FX)- and I’m loving it. Just wishing I had more PX white for my mid-morning sweats 

Back/ Biceps

25 min basketball (I will call this my cardio for the day – I was drenched in sweat)

SUPERSET: Declined DB pullovers (I feel a better Lat stretch on decline) // standing hammer curls (alternating- slow release):
110x8 // 65x12ea
110x8 // 70x10ea
110x8 // 75x8ea
110x8 // 80x7ea

SUEPRSET: Bent over barbell rows – underhand wide grip (heels elevated – with a huge emphasis on form and slow reps) // seated incline curls (alternating):
135x15 // 30x12ea
155x10 // 30x12ea
165x10 // 30x12ea
135x12 (repped these as slow as I could possibly bare to) // 30x12ea

SUPERSET: seated cable wide lat-pulldown (Pause reps: 2 SEC hold – behind head) // seated cable high curls:
100x15 // 30x12
120x12 // 30x12
140x10 // 30x11
150x8 // 30x9

SUPERSET: Meadows rows // standing cable curls (with the split metal vertical grips I used a couple weeks ago)
75x12ea // 65x12
75x12ea // 65x10
75x12ea // 57.5x12
40x16L/14R // 35x14
 
804 said:
Tonight's keto-safe super bowl appetizer: micro bacon cheeseburger bites

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Those look awesome! Must have taken time prepping them..nice.

RegisterJr said:
What was his name?
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RegisterJr

804 said:
Feeling great, lot of energy the past couple of days. High volume has been giving me extremely splitting pumps recently (taken with 4 caps Acute FX)- and I’m loving it. Just wishing I had more PX white for my mid-morning sweats
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Killing these workouts!
 
Yeah, I had to bring a superbowl appetizer.. and I had to think of something good/ keto friendly... needless to say they were a hit.

Enjoy your rest days bro!
 
804 said:
Yeah, I had to bring a superbowl appetizer.. and I had to think of something good/ keto friendly... needless to say they were a hit.

Enjoy your rest days bro!
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thanks man... sunday and monday were good to have off. Sunday (did a run/boxing)... yesterday besides shoveling snow - nothing. Back/Chest tonight!
 
I have had incredible energy lately.. All my problems seem to be subsiding more and more with each chiropractic visit. Even at age 25, I think I am going to go Consistently to avoid problems and to keep up with my body. This guy has cracked my hips, lower/ mid back, and neck in ways I’ve never felt that leave me feeling like a million bucks.. not to mention the deep tissue massage (23min) that’s included in each visit.. I’ve gotten numerous comments from the CMT’s that I have muscular knots like they’ve never seen.. Which is a great reason for more treatment.. nonetheless, my workouts have been great lately.. and so has my sleep quality.

Shoulders/ light chest:

25min pickup basketball game – went so hard I was actually alarmed at my heart rate (pre-workout) not to mention the pouring sweat. But I like basketball, especially before a shoulder workout for the warmup.

SUPERSET: Flat DB press (extra deep-pause rep (2 sec)-max stretch) // 6-ways
70x20 // 12x10
70x15 // 12x8
70x15 // 12x8

SUPERSET: seated cable low flys // side lateral raise machine
22.5x15 // 110x12
22.5x15 // 110x12
22.5x15 // 110x10
22.5x15 // 110x10
22.5x15 // 110x10

SUPERSET: hs incline press // upright rows (pause reps)
180x12 // 42.5x12
180x12 // 42.5x12
180x12 // 42.5x12

SUPERSET: Cable behind back side raises (pause reps – killer) // cable face pulls (pause reps)
10x12ea // 25x20
10x12ea // 25x18
10x12ea // 25x20
10x12ea // 25x16

SUPERSET: Decline bench press (slow reps) // hs iso lateral row (set seat low to target rear delts)
135x20 // 90x20
135x18 // 90x20
135x17 // 90x20

SUPERSET: hs incline “cross body presses” (pause reps) // barbell pause rep shrugs (2 sec holds)
70x20ea // 135x12 (brutal with the holds)
70x20ea // 135x12
70x20ea // 135x12

HIIT (as if this volume and basketball wasn’t enough): 5 sets of the following
Rumble ropes (shoulder level 15sec) – banded pull aparts (while doing a wall sit.. but doing it after the ropes made it fun) – 100m run – REPEAT

Final dropset: presses 12 reps per seat position with 50lb DB’s - 90deg (shoulder press) drop 60deg incline drop 15deg incline – flat press
 
That's so awesome to hear! Great workout as always!

Quick question! I saw on your profile that you use to be overweight. Do you have any stretch marks or loose skin from being big? I have tons from being bigger. You look amazing! Did your skin just tighten up and how did you do it? I have stubborn areas that just won't go away.
Thank you. :)
 
Yes, I used to be borderline obese. I was 240lbs going into college with no weightlifting experience in my life. My first goal was to cut down and I got all the way down to 185 and I was shredded- with very little muscle. However I did have some loose skin.. and even today the skin in my tummy area is a bit loose. In most cases you can lose weight faster than your skin can contract. Time is the best cure, and the most natural. Keep doing cardio and lots of movement and eventually it should retract as it should.

- If anyone else has any suggestions- please fill In. I am by no means an expert here.
 
804 said:
Yes, I used to be borderline obese. I was 240lbs going into college with no weightlifting experience in my life. My first goal was to cut down and I got all the way down to 185 and I was shredded- with very little muscle. However I did have some loose skin.. and even today the skin in my tummy area is a bit loose. In most cases you can lose weight faster than your skin can contract. Time is the best cure, and the most natural. Keep doing cardio and lots of movement and eventually it should retract as it should. - If anyone else has any suggestions- please fill In. I am by no means an expert here.
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Thank you and you're right, time is the best cure.

Do you have any before pics? I'd like to see how far you've come! Great motivation! :)
 
puccah8808 said:
Thank you and you're right, time is the best cure.

Do you have any before pics? I'd like to see how far you've come! Great motivation! :)
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I don't have any good ones honestly- Just imagine my start photo (of this log) with no muscle and attribute that to fat!
 
804 said:
I don't have any good ones honestly- Just imagine my start photo (of this log) with no muscle and attribute that to fat!
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Still no muscle so what am I imagining Lls
 
Little update pic after the leg session tonight - rocking my PES swagger

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Damn ... all those pause reps, holds.. drops... brutal. Happy to hear the chiro is making such a difference for you man.
 
804 said:
Yes, I used to be borderline obese. I was 240lbs going into college with no weightlifting experience in my life. My first goal was to cut down and I got all the way down to 185 and I was shredded- with very little muscle. However I did have some loose skin.. and even today the skin in my tummy area is a bit loose. .
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When I lost my 160lbs did it in 11 months.. which was actually stupid and left me with all kinds of lose skin on my abdomen and torso.. Mind you I don't imagine that'll ever tighten. Looking good bro.
 
wasme said:
Damn ... all those pause reps, holds.. drops... brutal. Happy to hear the chiro is making such a difference for you man.
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Yeah man, Iove the pause reps, and yes I feel like my mobility has increased via tenfold

wasme said:
When I lost my 160lbs did it in 11 months.. which was actually stupid and left me with all kinds of lose skin on my abdomen and torso.. Mind you I don't imagine that'll ever tighten. Looking good bro.
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Thanks brother, that's an insane amount of weight to lose. What are you at now? If you don't mind me asking
 
wasme said:
When I lost my 160lbs did it in 11 months.. which was actually stupid and left me with all kinds of lose skin on my abdomen and torso.. Mind you I don't imagine that'll ever tighten. Looking good bro.
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That's awesome. I lost 70 lbs in 7 months and it felt like it took forever. I was definitely skinny/fat. I've gained 30 lbs back from powerlifting and eating crap but I'm also more solid now. Gonna lose these 30lbs but keep the muscles. :D
 
puccah8808 said:
That's awesome. I lost 70 lbs in 7 months and it felt like it took forever. I was definitely skinny/fat. I've gained 30 lbs back from powerlifting and eating crap but I'm also more solid now. Gonna lose these 30lbs but keep the muscles. :D
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I was totally skinny/flabby-fat ... over the last 5 years i have added some muscle but my god it is a slow process... getting fat is easier lol. Could be age for me too though. And that is awesome puccah!
 
wasme said:
I was totally skinny/flabby-fat ... over the last 5 years i have added some muscle but my god it is a slow process... getting fat is easier lol. Could be age for me too though. And that is awesome puccah!
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Thank you!!!! Awesome job to you as well! We have to remember how far we've come and we're only getting better! :)
 
Thanks guys, its awesome to hear everyone's journey... and the fact that none of us are done yet!
 
Had an awesome leg session last night. I have never felt so free to move and deadlifts felt extremely easy. Weighed in this morning.. but I think I need a new scale… my scale read 3 completely different numbers each time.. 210, 213.5, and 222.. either way, I can see great visual changes as of late. I’ve been almost 2 weeks without a “cheat meal” or “carb up” so I’m going to indulge on Saturday evening. Excited for that.

Legs/ light obliques

Abductors/ adductors machines (warmup)

Back squats ( full depth, actually got a comment “how do you go down so far” haha)
135x20
225x10
275x6
295x5 haven’t gone this heavy on back squats in quite a while

Deadlifts:
225x10
225x10
225x10
225x10

SUPERSET: Reverse facing V-squat (pause reps) // cable side crunches (obliques)
330x8 // 65x12ea
380x6 // 65x12ea
380x6 // 65x12ea

SUPERSET: one leg press (wide stance)(ea) // weighted hyperextensions (45deg angle)(barbell)
298x10ea // 75x5
298x10ea // 75x6
298x10ea // 75x6

SUPERSET: one leg extensions // oblique twist machine
85x10ea // 190x12ea
85x10ea // 190x12ea
85x10ea // 190x12ea

No HIIT –my legs were jello

20 min of good stretching
 
804 said:
full depth, actually got a comment “how do you go down so far”
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Setting a good example for the newbs.
 
puccah8808 said:
Thank you!!!! Awesome job to you as well! We have to remember how far we've come and we're only getting better! :)
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Thanks.. the only thing is the mirror can be a frustrating thing.. you bust you are day in day out, and then flabby skin is what you focus on...
 
wasme said:
Thanks.. the only thing is the mirror can be a frustrating thing.. you bust you are day in day out, and then flabby skin is what you focus on...
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Oh yea! I know that feeling all too well! Sometimes you just have to say..... brain, stfu and mirror, F you!
 
Took yesterday as a rest day. That leg day killed me on Thursday. Had been on par with my diet for 2 weeks straight so today I cheat. Lunch-dinner time. Let's just say it has been great. Chicfila, gelato, and a really good sandwich from the fresh market.

Here's the gelato:

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First time I could ever really give an ice cream an (A) rating with no mix ins. That was truly the best I've tasted.. And I'm not a banana guy. It was so rich and quite frankly decadent. The flavor combination was incredible.. I couldn't think of a better combination! First time I've ever killed a whole pint straight up.

Chest/triceps

Light incline db press (ex slow tempo- full rom pause reps) thanks to a recommendation by bdcc
60x15
80x8
80x8
90x6
90x6

SUPERSET: seated cable low flyes (palms up) // weighted dips
27.5x12 // 45x7
27.5x12 // 45x5
27.5x12 // 45x6
27.5x12 // 45x6
17.5x15 // 45x5

SUPERSET: HS chest cross presses (ea) with a normal press burnout after both arms // cable triceps kickbacks (straight grip)
45x15ea x12press // 27.5x10
45x15ea x10press // 27.5x10
55x12ea x10press // 27.5x10
65x10ea x10press // 27.5x10
75x8ea x10press // 27.5x10

Seated cable bench press (wide to close ROM)
42.5x12
52.5x10
62.5x8 drop 27.5x15

Db press dropsets (drop seat angle)(only break is dropping seat angle)
60deg-45x12 drop 15deg-45x10 drop flat-45x10
60deg-45x10 drop 15deg-45x12 drop flat-45x10

Flat barbell skull crusher dropset finisher:
95x6 drop 85x8 drop 75x10 drop 65x12 drop 55x12 drop bar(45)x17
 
Where'd you find the ice cream? I cannot pass up an A rating.
 
RegisterJr said:
Where'd you find the ice cream? I cannot pass up an A rating.
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I got it from an upscale grocer (which I never go to - except for desserts) called southern season. But I looked at the website and it's apparently based in Atlanta. If you ever see it, BUY it :)
 
804 said:
I got it from an upscale grocer (which I never go to - except for desserts) called southern season. But I looked at the website and it's apparently based in Atlanta. If you ever see it, BUY it :)
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I'll check the local fresh market. They would be our upscale grocer. Should have something similar at least.
 
So I really went all out on my cheat.. Praying recompadrol helps me out. Torched marshmallow s'more gelato... HHHNNNGGG

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This stuff is phenomenal as well. Probably another (A)

And yes, I did eat two pints in one day!
 
804 said:
So I really went all out on my cheat.. Praying recompadrol helps me out. Torched marshmallow s'more gelato... HHHNNNGGG <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114261"/> This stuff is phenomenal as well. Probably another (A) And yes, I did eat two pints in one day!
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My boy I don't expect anything less!!!
 
Back/ Biceps

SUPERSET: Barbell rows (heels elevated – underhand grip) // standing hammer cheat curls
135x12 // 70x10ea
135x12 // 75x8ea
135x12 // 80x6ea

SUPERSET: Cable lat pulldown (behind head pause reps) // inclined curls
160x8 // 35x10
160x8 // 35x10
160x8 // 35x10

SUPERSET: Meadows rows (split stance) // twist-in db curls (rotate dbs- thumb pointing at ground at max contraction – activates the outer head well for me)
95x8ea // 30x12ea
105x6ea // 30x12ea
110x5ea // 30x12ea

SUPERSET: HS isolateral pulldowns (OH grip) // seated high cable curls
160x8 // 30x12ea
160x8 // 30x12ea
160x8 // 30x12ea

HIIT:
8 min cycle (1:1 intervals every 30 sec)
Sprinted laps around track (1/8 mile at a time)
4 sets: 2 laps followed by iso-lat pulldown burnouts
3 sets: 2 laps followed by barbell curl burnouts
Total: 14 laps sprints (7/8 mi)

Sweaty
 
Had a quick workout yesterday, and today will be a rest day. Big shoutout to Athletix for the Instagram promo for ergonine. Won a bottle of Blue ice. Lookout for my review on both flavors coming soon. Still enjoying the Acute Fx as well with the new PES Highvolume. Looks like the trifecta will be starting soon 

Shoulders (big focus on rear delts)

SUPERSET: DB overhead shoulder press // 6-ways
70x15 // 12x8
90x7 // 12x8
90x6 // 12x8
90x6 // 12x8

SUPERSET: Side lateral raise machine // seated face pulls PAUSE REPS (pulley at ground level)
125x10 // 35x15
125x10 // 35x15
125x10 // 35x15
125x10 // 35x11

SUPERSET: High cable rows (pause reps) // barbell shrugs (pause reps)
40x12 // 135x15
40x12 // 135x15
40x12 // 135x15
40x12 // 135x15

SUPERSET: DB shrug dropsets // banded pull-aparts
70x10 drop 60x10 drop 50x10 drop 40x10 drop 30x10 // 20 pull aparts
70x10 drop 60x10 drop 50x10 drop 40x10 drop 30x10 // 20 pull aparts
70x10 drop 60x10 drop 50x10 drop 40x10 drop 30x10 // 20 pull aparts
 
I love the shirt! Lol, at first I thought you spilled Alphamine all over! lol, I use to spill it all the time! I need a shirt like that, too! :D
 
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