Officially chasing Abs and Veins

TheMovement

TheMovement

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TheMovement here and Im looking to start another log and this one particularly documenting my weight loss and recomp approach to the summer. I have been recomping for awhile and the transition has been pretty smooth so far.

Goals:
-Id like to reach 10% BF
-See no more than a 10% decrease on my Big 3 lifts
-Become more of an ABOMINATION

Nutrition: Im definitely a higher calorie kind of guy and I pace alot due to my job. This allows for plenty more calories but too less and I really suffer, too much and I dont see the results I should so this is going to be a fun learning experience.

Currently set my total intake around 4200 cals. I started just over 5k and have been cutting it back every two weeks. Weights been slowly coming off and strength hasn't been compromised thus far.
Macros are as follows:
Carbs-525g (50%)
Protein- 210 (20%)
Fats-140g (30%)

As time goes on I will be dropping my carb intake and increasing my protein intake but that will be relevant as time goes on.

Cardio-
I attempt 3-4 cardio days a week. 2 higher intensity days and 2 lower. Lower intensity days are walking or bike riding. My higher intensity includes sprints, bleachers, crossfit workout, or HIIT class.

My current numbers as of 232 weight limit are:
Bench: 375
Squat: 455
Deadlift: 605

Maintaining strength is of the utmost importance to me but with this frame and at my age there is plenty of room for improvements and my journeys only just beginning!
 
TheMovement

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Starting Pic
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TheMovement

TheMovement

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Random space number 2
 
TheMovement

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Current Supplement Usage:

Rolling through week 2 of FD 2.0. Hoping to see quite a repeat from where the previous version left off.

Total War- One heck of a PWO

USPlabs Protein- Literally my favorite protein out.

Fatburner- still havent found a good one I like yet

Test Booster- They are extremely hit or miss. I do believe they are important in the cutting stage so I will be adding one when my cals dip under 4k.

Multi- Emergen C Immune Response. I was giving a hugh box of them and it covers alot of goodies!

Not much else to throw in but I will continue to update this list as time goes on.
 

ECWHY

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Current Supplement Usage:

Rolling through week 2 of FD 2.0. Hoping to see quite a repeat from where the previous version left off.

Total War- One heck of a PWO

USPlabs Protein- Literally my favorite protein out.

Fatburner- still havent found a good one I like yet

Test Booster- They are extremely hit or miss. I do believe they are important in the cutting stage so I will be adding one when my cals dip under 4k.

Multi- Emergen C Immune Response. I was giving a hugh box of them and it covers alot of goodies!

Not much else to throw in but I will continue to update this list as time goes on.
Can't see starting pic, but GL!

For a fat burner, I'm currently using EC and planning to move to ECY once I get leaner. Have you used it?

Thoughts on FD 2.0? What test booster do you plan to use, if you have any in mind yet?
 

Br1ck_Sh1thouse

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Ever tried bloodshr3d raw or radiate? If not you should look into them.
 
kjkitzman

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will be following!
 
TheMovement

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Can't see starting pic, but GL!

For a fat burner, I'm currently using EC and planning to move to ECY once I get leaner. Have you used it?

Thoughts on FD 2.0? What test booster do you plan to use, if you have any in mind yet?
I have used EC before and it's tried and true. Trying to really watch my total caffeine content throughout the day however. FD2.0 is boosting my fullness very nicely. There is no shortage of carbs ATM, and my body is responding very well to that. I don't have a test booster in mind yet. Best I've had to date believe it or not is still Ultimate T.
 
TheMovement

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Ever tried bloodshr3d raw or radiate? If not you should look into them.
I am not a Yohimbine fan at all. It take my anxiety and blows it to nuclear proportions. I did stick with Radiate for close to 3 weeks anyway but just didn't enjoy the feeling. Bloodshed War was nice but not quite as much kick as I like. Still searching for something close to the og alphamine or norcodrene.
 
kjkitzman

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I am not a Yohimbine fan at all. It take my anxiety and blows it to nuclear proportions. I did stick with Radiate for close to 3 weeks anyway but just didn't enjoy the feeling. Bloodshed War was nice but not quite as much kick as I like. Still searching for something close to the og alphamine or norcodrene.
good luck with the search... :) Norcodrene is still a good choice
 
TheMovement

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good luck with the search... :) Norcodrene is still a good choice
Thanks! I honestly have yet to try the new version so it may be worth it
 

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I have used EC before and it's tried and true. Trying to really watch my total caffeine content throughout the day however. FD2.0 is boosting my fullness very nicely. There is no shortage of carbs ATM, and my body is responding very well to that. I don't have a test booster in mind yet. Best I've had to date believe it or not is still Ultimate T.
I feel that. Popping 600mg of caffeine a day is pretty high. Esp, if you enjoy drinking coffee as well.

GL on the cut man
 
TheMovement

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I feel that. Popping 600mg of caffeine a day is pretty high. Esp, if you enjoy drinking coffee as well.

GL on the cut man
Thanks man! Hoping all goes as planned and then some!
 
FireTitan

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TheMovement I wish you would look into Radiate by RXSSUPPLEMENTS. Ive been dropping weight continuously since starting it, and I use it as a PWO. It has really increased my vascularity and focus, and does wonders on the appetite!! If you would be interested..PM me and Ill give you my code and give you more info. The code is worth around 42% discount!
 
TheMovement

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Leg Day we meet again!!!

WmUp: 1 mile jog to the gym
Hip Opening
Broad Jumps
Calf Bounding

Bb Back Squat:

135x10
225x10
275x8x4

Bb Stiff Legged Deads:

275x5
315x5
375x3
405x5x4

Leg Press:

298x15
478x15
658x10x3

Db Glute Bridges: Lil booty building and a hold of 3 secs

80x15x4

SWB HS Curls:

BWx15x4

Walking Lunges:
4 laps on the track. Forward, Side, Reverse,Side Lunge.

Finished with a mile walk home lol.

Pulled Bbq tonight and just over 16k steps on the Fitbit. Its been a good day!
 
TheMovement

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TheMovement I wish you would look into Radiate by RXSSUPPLEMENTS. Ive been dropping weight continuously since starting it, and I use it as a PWO. It has really increased my vascularity and focus, and does wonders on the appetite!! If you would be interested..PM me and Ill give you my code and give you more info. The code is worth around 42% discount!
I still have a good bit left actually! If theres ever a version without Yohimbine in it please think of me!
 
TheMovement

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Active recoveryday so I went for a 30-40min bike ride. Stopped by a river and a local pond to relax my mind a bit. Sometimes it's nice just to get back to basics ya know. Stretching while I'm typing this and Lawd it feels terrible lol. Really excited to blast my back tomorrow!!!
 
TheMovement

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Whew it has been awhile!!! Id try and catchup on my workouts but that would be alot to fill in but man has the weight been moving lately! I think FD has officially kicked in!

Just getting into week 3 of using FD 2.0 and so far my vascularity and muscle fullness has improved as I have lost quite a few lbs from the start of my recomp and lately I feel pretty huge. I could be just feeling myself as well but its positive no matter what. Endurance hasnt been tested quite as much but that is coming soon!
 
TheMovement

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Blasted the Wheels!

Came in the gym on a mission today and I wont be stopped!

WmUp:

7mins on the Elliptical
FMS Toe Touch Progression
Quad Ped T/S Rotation
Box Jumps

Front Squats:

135x10
185x10
225x8
275x5x3 Oh yea!!!

Deficit Deadlifts: Stood on 2 35s

225x8
315x8
405x6x4
315x8

S/L Glute Bridge: foot on the low row bench
Bw X 12 for 4 sets

S/L Db Deadlifts:
60x10x3

Db Thrusters: 3sec hold
80x10x3

Leg Press Bounding:

208x10x3

Hamstring Curls:

145x12
160x12x3

Cardio:

-HS Bleachers for 10mins
-Sprint 100meters, jog100meters, walk until Im not dying anymore......did this for 2 miles.

Overall I wanted to demolish my Monday workout. I ate like a boss and Im hoping the DOMs isnt too real on Weds.
 
TheMovement

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04/12/17 Chest and Shoulders!

WmUp:

UBE-8mins
Incline PU+
Scap Depressions

Bb Bench Press:
135x6
225x6
275x6x3
315x4 drop 225x8 drop 135x5x4x3x2x1 A hold for 5 secs after each consecutive set.

Bb Shoulder Press: Really working on my OHP!
135x5
185x5
205x3
215x3x2! Heavy as hell!

Cable Fly:
42.5x12x3

Kneeling Shoulder Press: Black Bands on the ends of the bar
95x8x4 These were hard!

Lateral Raises:
10x10 40x10
20x10 30x10
30x10 20x10
40x10 2' break 10x10

Standing Arnold Press:
35x10x3

Db Pullover: 1 arm at a time
35x10x3

Tricep Ext:
72.5x12
80x10x2

Bb Rollouts:
3x10

3-Way Plank: sides and neutral
30"x4

Rope Pressdowns:
50x12
65x12x2

Ok.....this workout got away form me! The endurance was pretty sick and I am extremely impressed with the amount of work done in the time frame I had. All done in just over an hour and I can say Im so sore it doesn't make sense. PRs are definitely on the way!!!
 
Mowglisml

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04/12/17 Chest and Shoulders!

WmUp:

UBE-8mins
Incline PU+
Scap Depressions

Bb Bench Press:
135x6
225x6
275x6x3
315x4 drop 225x8 drop 135x5x4x3x2x1 A hold for 5 secs after each consecutive set.

Bb Shoulder Press: Really working on my OHP!
135x5
185x5
205x3
215x3x2! Heavy as hell!

Cable Fly:
42.5x12x3

Kneeling Shoulder Press: Black Bands on the ends of the bar
95x8x4 These were hard!

Lateral Raises:
10x10 40x10
20x10 30x10
30x10 20x10
40x10 2' break 10x10

Standing Arnold Press:
35x10x3

Db Pullover: 1 arm at a time
35x10x3

Tricep Ext:
72.5x12
80x10x2

Bb Rollouts:
3x10

3-Way Plank: sides and neutral
30"x4

Rope Pressdowns:
50x12
65x12x2

Ok.....this workout got away form me! The endurance was pretty sick and I am extremely impressed with the amount of work done in the time frame I had. All done in just over an hour and I can say Im so sore it doesn't make sense. PRs are definitely on the way!!!
Those oh presses are heavy dude! Are you bending at your knees for momentum or locked form?
 
TheMovement

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Those oh presses are heavy dude! Are you bending at your knees for momentum or locked form?
Slight bend but no momentum like I would with a push-press.
 
TheMovement

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04/13/17 Back and Back only lol

Wide Grip Pullups:
Bwx10x2
15x10
30x10x2

Db Rows:
100x10
110x10
120x10x3

H.S. Row:
Neutral Grip=135x8x3
Uni-Overhand=135x8x3

Lat Pulldowns:
210x12x3

Seated Low Cable Row: D link attachment
140x8
160x8
200x8x2

Bb Curls:
135x6x3

Kayak Rows: Makes my Lats scream!
65x15x3

I was honestly so sore that I called it here. Strength was a little compromised at the very end but I got a great workout in! No time for cardio as I had to get on home.

Bumping FD 2.0 to 4 caps daily. Really feeling full and my weight is down to 224lbs!!! I really feel like Ive been killing this cycle so far.
 
TheMovement

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TheMovement

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Finally the front view
 
TheMovement

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04/18/17 A monday Chest Day never hurt anyone!

WmUp:

1mile TM run
T-Band Ws
Scap. Depressions
Shoulder Extensions

Bb Bench Press:
135x5
225x5
275x5
315x3x10! First time in a LONG time hitting 30 complete reps with 315

Incline Db Press:
60x12
70x12
80x12
70x12
60x12

Floor Pec Flys:
70x15x3

Cable Fly to Pullover:
35x10x4

H.S. Cross Body Press: I hate these
45x10
90x10
115x10x2

Bench Dips: Db on lap
60x15
80x15
100x15x3

Diamond Decline Pushups:
20x4 sets

Cardio:

Walk to the car!
 
TheMovement

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Heavy Ass Wheeling and dealing

WmUp:
2 miles on the elliptical
Broad Jumps
T-Band Hip Abductions in a sideliing position

Bb Back Squat: needed to move some weight around
225x8
275x8
315x8x4

Deadlifts:
225x5
315x5
405x5

495x2x2
525x2x3

Hack Squats:
180x10x3

Windmills:
10x3 sets

Walking Lunges:
50x8x2

Incline Treadmill Walking:
6% at 2.8 6mins
8% at 3.0 10mins
10% at 3.4 6mins

Stretched a little and hit the doors. I have an early start tomorrow but I am really digging how 4 caps is feeling. Vascularity is back in the legs and the fullness is unreal. Bonus im down to 224 but I definitely feel bigger!
 
TheMovement

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Dinner lol. What was left when I decided to share lol. Brussels, kale, cabbage. White sweet taters, and Pork Chops
 
TheMovement

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TheMovement

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Back Day!!!

WmUp:

Wide Grip Pullups:
5 sets of 10

Underhand Lat Pulldowns:
160x12
180x12
200x10x3

Prone Chest Supported Db Rows: Weight in each hand
60x15x2
75x15x2

Seated Low Cable Rows:
160x12
180x12
220x10
260x10x2

Seated Wide Grip Low Cable Rows: Just used the Lat bar
200x12x5

Bb Curls:
45x20x3

Cross Body Curls:
50x15
60x12
70x10x3

Alt. Bicep Curl:
50x8x5

Back Ext.:
Bwx12x3


The Soreness in my entire back is unreal. Dont think Ive ever had DOMs like this but it has been quite awhile. Treating it with stretching, ice, and pizza tonight! No cardio today as I just have a full plate.
 
tyga tyga

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Pizza cures everything
 
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TheMovement

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TheMovement

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Filling out every bit of this XL!!!
 
TheMovement

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These missed days here and there are going to be the death of me!

Todays workout was quick and easy!

Pullups:
Bw X 10x2
25x10
35x10
45x5x4

Trap Bar close Grip Rows:
90x10
135x10x3

Dual Db BO Rows: Forhead on an Incline Bench
60x12x4

Lat Pulldowns: Medium grip
200x12x3

Cable Rows: Cable set low and pulling handle to my hip
50x15
65x12
80x10x2

Rope Pulldowns:
50x20x3

Threw in 15mins of Biceps with a buddy after this.
 
TheMovement

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Trapbar in the land mine for Rows
 
TheMovement

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Mondays Chest Workout:

Bb Bench:
135x10
225x10
275x8
305x6x5
305x7 Gassed!

Incline Db Press:
100x10
120x8x4

Floor Pec Flys:
75x12x4

Weighted Dips:
Bw X 10
45x10
90x8
90x10x2

Diamond Medball Pushups:
20x2
x16
15x2
x14 to finish!

I will update Sundays leg day and Tonights back workout tomorrow. Its been a long day!
 
TheMovement

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Only 2lbs from my goal weight!!!

Been a long few weeks and I haven't given up on the log just not much of a reason to post honestly. The increase in endurance has officially been noted and my strength is becoming better but my power hasn't seen an increase yet. Thats ok though as I have been steady losing weight for a while now so how upset can I pretend to be lol. Im particularly pleased with myself and everything thus far and am loving feeling so huge nonstop.
 
TheMovement

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Legs we meet again!

Had a really ****ty workday and the prescribed therapy will be heavy squats!

Smh.....no warmup at peak rush hour

Bb Back Squat:
135x8
225x8
275x8
315x4
335x4
355x4x6 Felt great

Deficit Bb Deadlifts: Standing on 2-35s
135x10
225x8
315x6x5 Lightweight and good HS flexibility

Bb Lunges/Goodmornings:
45x12x3

Smith Machine Glute Thrusters:
225x12x3

Goblet Squats:
60x12
85x12
100x10x3

Russian H.S. Curls:
3x10

Knee Ext.:
160x12x3

Hit the door feeling quite a heavy quad pump. Feels good to be getting veins in the quads again and such a high volume leg day at my height will probably hurt come Thursday. I welcome it with open arms.
 
kjkitzman

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great workout!
 

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