12 wk leaning out progress

BEAST73 said:
UnicornDrpns, You Looking Great!! How many sets and reps do you normally do?
Click to expand...
Thanks !

Lowers 2x/wk:

Front squat 95 lbs 4 sets/12reps
Back squat (smith) 110 lbs 4/10-12
Deadlift 135lbs 4/10
Hip thrust 135 lbs 4/10
Leg press 320 lbs 4/10
Sometimes if I have time I'll add a stiff legged dead 90lbs 4/10

Uppers2x/wk
Bench 90 lbs 4 sets/10 reps
Military presses 25lb dumbbells 4/8-10
Upright rows 50 lb barbell 4/10
Curls 30-40 lbs 4 sets /8-12
Seat dips 115 lbs 4/10
Pull downs ? Lbs 4/10
Rows ?lbs 4/10

1-2 days week:
Work on weak areas (typically triceps,hams,)
Front raises? Lat raises ?
Glutes
Abs
Stretch and foam roll extra
 
UnicornDrpns said:
Thanks !

Lowers 2x/wk:

Front squat 95 lbs 4 sets/12reps
Back squat (smith) 110 lbs 4/10-12
Deadlift 135lbs 4/10
Hip thrust 135 lbs 4/10
Leg press 320 lbs 4/10
Sometimes if I have time I'll add a stiff legged dead 90lbs 4/10

Uppers2x/wk
Bench 90 lbs 4 sets/10 reps
Military presses 25lb dumbbells 4/8-10
Upright rows 50 lb barbell 4/10
Curls 30-40 lbs 4 sets /8-12
Seat dips 115 lbs 4/10
Pull downs ? Lbs 4/10
Rows ?lbs 4/10

1-2 days week:
Work on weak areas (typically triceps,hams,)
Front raises? Lat raises ?
Glutes
Abs
Stretch and foam roll extra
Click to expand...

Nice!!
 
UnicornDrpns said:
Thanks !

Lowers 2x/wk:

Front squat 95 lbs 4 sets/12reps
Back squat (smith) 110 lbs 4/10-12
Deadlift 135lbs 4/10
Hip thrust 135 lbs 4/10
Leg press 320 lbs 4/10
Sometimes if I have time I'll add a stiff legged dead 90lbs 4/10

Uppers2x/wk
Bench 90 lbs 4 sets/10 reps
Military presses 25lb dumbbells 4/8-10
Upright rows 50 lb barbell 4/10
Curls 30-40 lbs 4 sets /8-12
Seat dips 115 lbs 4/10
Pull downs ? Lbs 4/10
Rows ?lbs 4/10

1-2 days week:
Work on weak areas (typically triceps,hams,)
Front raises? Lat raises ?
Glutes
Abs
Stretch and foam roll extra
Click to expand...

Some awesome numbers here! No kidding!
You are stronger than SFreed ! ...kidding
 
Thanks hairygrandpa and BEAST73 I try I try. Its weird typing out your routine. I've never typed out my entire routine before and i never knew I did son many excercises
 
What type of deadlifts do you do? You're set up looks great! I do less volume but the same type of split.
 
CJNator said:
What type of deadlifts do you do? You're set up looks great! I do less volume but the same type of split.
Click to expand...

Thanks. They are just the traditional deadlifts. I don't know if there's a name for those.

So I'm an emotional eater. I have been working a lot and stressed. Needless to say I killed my weeks weight loss progress tonight (it's been 3000 calories bad for the past two days actually) Invalid Link Removed

Sigh... I'll start being good tomorrow.
 
Not the end of the world UnicornDrpns. Just think of it as a weekend cheat. You'll be back on track tomorrow, killing it like you've been doing for the last what, 6 months? Not even bad enough to worry about. Christ sake, look at yourself!
 
UnicornDrpns said:
Thanks. They are just the traditional deadlifts. I don't know if there's a name for those.

So I'm an emotional eater. I have been working a lot and stressed. Needless to say I killed my weeks weight loss progress tonight (it's been 3000 calories bad for the past two days actually) Invalid Link Removed

Sigh... I'll start being good tomorrow.
Click to expand...

Happens to a lot of us (I'm the same way in terms of emotion). 2 days is a drop in the bucket, though. Just use the cals and carbs to fuel some killer workouts at the start of this week. You've got this.




I saw where you had posted a progress photo elsewhere, but just stumbled across this thread and caught up. Wanted to say big congrats on the upper ab development. They're really starting to get crisp and the outer edges of the rectus abdominis are really becoming more pronounced in the last few photos, too. Incredible work.
 
UnicornDrpns said:
Thanks. They are just the traditional deadlifts. I don't know if there's a name for those.

So I'm an emotional eater. I have been working a lot and stressed. Needless to say I killed my weeks weight loss progress tonight (it's been 3000 calories bad for the past two days actually) Invalid Link Removed

Sigh... I'll start being good tomorrow.
Click to expand...
Lol i just did this...for a whole week, while on night shift too (soooo much worse).

Cool log!
 
SFreed said:
Not the end of the world UnicornDrpns. Just think of it as a weekend cheat. You'll be back on track tomorrow, killing it like you've been doing for the last what, 6 months? Not even bad enough to worry about. Christ sake, look at yourself!
Click to expand...
i binge like a boss ;). im good at everything i do, even if its absolutely terrible.
Invalid Link Removed
Thanks for the support though. It honestly helps a lot. I've been at this for so many months I've about had it. I only want the last damn 5 lbs ugh



MidwestBeast said:
Happens to a lot of us (I'm the same way in terms of emotion). 2 days is a drop in the bucket, though. Just use the cals and carbs to fuel some killer workouts at the start of this week. You've got this.

Wanted to say big congrats on the upper ab development. They're really starting to get crisp and the outer edges of the rectus abdominis are really becoming more pronounced in the last few photos, too. Incredible work.
Click to expand...

aw thanks. my abs have always been pretty weak. i thought that compound excercises and being lean would be enough but nooo.... i have to do some leg lifts to get them to pop a bit more. also, i know its only been two days but the mental game is strong. Its so easy to want to just give up and be like "this is lean enough!"

BennyMagoo79 said:
Lol i just did this...for a whole week, while on night shift too (soooo much worse).

Cool log!
Click to expand...
im not going to lie, the thought of extending the binge eating out to another 2-3 weeks is tempting. my work schedule is crappy for another 2 weeks (3 wks total ) and i thought to myself , " how much damage can i do in three weeks?" I stopped myself though and am back to the grind today
 
Distilled Water said:
If you struggle with bingeing, why not looking into a lifestyle that lends itself less likely to it? Carb back loading or carb cycling come to mind for solutions.
Click to expand...

Carb cycling is the worst for me. I manage to balance out my issues. I just love eating massive amounts of bad food at once. I love feeling stupid full.

I'm aware of my habits and eat rather light throughout the week to compensate for the weekends. Its been like that my whole life. I've just never been motivated to become this lean. I was happy sitting at 25% bodyfat until recently. So I still maintain a diet that allows for a binge day but I do it with more control than I did this past weekend.
 
BEAST73 said:
UnicornDrpns, if you like apples, try eating one before lunch and dinner..
Click to expand...
ive done that. I've found that oatmeal helps me alot too. it def helps. i just try to down a bunch of water all the time. I keep a pretty slim diet throughout the week and binge it up for a day on the weekend. i like to justify it as helping to "maintain the metabolism" ;)

Invalid Link Removed

Abs are a bit softer. I'll see them again in a few days. Bicep pump was legit today. Fingers crossed that this leaning out period will be complete by end or march or mid April at the latest.
 
UnicornDrpns said:
ive done that. I've found that oatmeal helps me alot too. it def helps. i just try to down a bunch of water all the time. I keep a pretty slim diet throughout the week and binge it up for a day on the weekend. i like to justify it as helping to "maintain the metabolism" ;)
Click to expand...

Beware of too much oats ! With oats you could feed a mercenary army, LOL. Very good for bulking.
In a cut, I would keep oats to minimum, like a small cup full.
1 cup (156g) = Calories 607 ! BAM!!! And that's ONLY plain oats, lol.
 
hairygrandpa said:
Beware of too much oats ! With oats you could feed a mercenary army, LOL. Very good for bulking.
In a cut, I would keep oats to minimum, like a small cup full.
1 cup (156g) = Calories 607 ! BAM!!! And that's ONLY plain oats, lol.
Click to expand...

haha yea i know what you mean. ive seen coworkers proudly sporting their pinterest "overnight oats" creations at work. They think they are being healthy and going to slim down off their 600 cals of oats and 200 cals of peanut butter they threw in there . I use the individual packets of oats ;)
 
Invalid Link Removed

Binge bloat is gone :) just took 3 days of clean eating. It's amazing how easy it is to be motivated when there is progress but yet the second there's a slight bump in the road ,mentally all hell breaks loose and suddenly there's nothing to eat but donuts
 
There you go! Told you it wasn't a big deal. Three days and you're right back in it!

Problem is that donuts are delicious.
 
UnicornDrpns said:
Invalid Link Removed

Binge bloat is gone :) just took 3 days of clean eating. It's amazing how easy it is to be motivated when there is progress but yet the second there's a slight bump in the road ,mentally all hell breaks loose and suddenly there's nothing to eat but donuts
Click to expand...

I personally find it takes 3 times longer to reverse the effects of a binge, that's ok if binge lasts a day but when I binged over the whole of Xmas and New Year (7 days and 19lbs increase) it took to nearly the end of Jan to return to normal weight, will need to rethink this strategy this year
 
UnicornDrpns said:
It's amazing how easy it is to be motivated when there is progress but yet the second there's a slight bump in the road ,mentally all hell breaks loose and suddenly there's nothing to eat but donuts
Click to expand...

this x1000

It is such a mental hurdle to get over. Glad that you've gotten back on track and it's going well. Looking great; keep it up!
 
Thanks everyone. You guys and this forum help me more than you know.

I swear I'm never going through this long of a shred process ever again once I'm done.

mickc1965 said:
I personally find it takes 3 times longer to reverse the effects of a binge, that's ok if binge lasts a day but when I binged over the whole of Xmas and New Year (7 days and 19lbs increase) it took to nearly the end of Jan to return to normal weight, will need to rethink this strategy this year
Click to expand...
that's an amazing 19 lb gain in 7 days . I'm impressed and jealous. Sounds like a ridiculously amazing time. I really wish I could have seen your 19 lb unbloat/ weight loss progress from that episode.

I do agree hat it takes a while to get rid of binge gains if you binge for more than 1-2 days. Inam in the position I'm in now bc I binged (moderately) for 3 months and now I've been shredding for 5 months . This past weekends binge was a bit more than moderate but I'm proud that I was able to cut it off after 2 day
 
UnicornDrpns said:
Invalid Link Removed

Binge bloat is gone :) just took 3 days of clean eating. It's amazing how easy it is to be motivated when there is progress but yet the second there's a slight bump in the road ,mentally all hell breaks loose and suddenly there's nothing to eat but donuts
Click to expand...

Awesome! But honestly all three look great
 
SFreed said:
Het UnicornDrpns what's the word, thunderbird
Click to expand...

haha im good. i got annihilated at work. too many work hours = shoddy diet ftw. im an emotional eater so.... lets just say the last three weeks has been sub par, but life's back to normal as of TODAAAAY :) I haven't lost weight but i haven't gained weight . So i count that as a win ;)
 
UnicornDrpns said:
haha im good. i got annihilated at work. too many work hours = shoddy diet ftw. im an emotional eater so.... lets just say the last three weeks has been sub par, but life's back to normal as of TODAAAAY :) I haven't lost weight but i haven't gained weight . So i count that as a win ;)
Click to expand...

I thought I was the only one with a shytty work schedule! And you're right, a win's a win!!
 
I have a gym clothes addiction. I'm back to the diet mega grind come Monday....
Invalid Link RemovedInvalid Link Removed SFreed , think of those "extra calorie days" as unintentional bulk days . Use those days to build extra muscule haha.
 
Why do my gym clothes look like something a homeless person left behind and yours look, well, like that?
 
SFreed said:
Why do my gym clothes look like something a homeless person left behind and yours look, well, like that?
Click to expand...

She actually buys her cloths... at a retail store, not goodwill, or you mugged a homeless guy walking out from just working out at the gym?
 
justhere4comm said:
She actually buys her cloths... at a retail store, not goodwill, or you mugged a homeless guy walking out from just working out at the gym?
Click to expand...

Awww poor thing SFreed . I think I have enough gym clothes to share with you . We could be twinsies
 
UnicornDrpns said:
Awww poor thing SFreed . I think I have enough gym clothes to share with you . We could be twinsies
Click to expand...

That would be Awesome! And then we get Tank999 to show up with his underwear hat!! Best gym day ever! Or at least until we ruin it by eating a big box of donuts.
 
Even though I'm late with this post Just wanted to say real quick and don't care how korny or stupid it sounds but I love the fact that everyone supports one another in these forums and find it funny how a lot of people in the "outside" just see us as "Meat heads, Gym people, or what ever" but what they don't see is the brother and sister hood that is involved when we all push each other into reaching our goals. We are here for many reasons for support, advice and progress.


but mostly for THEM GAINZ BABY!!!!!!!!! F@CK YYEEAAAHHH!!!!!
 
Hey so I'm back. Work life stopped being insane. Working too much makes me want to eat my whole house and makes my workout sessions pretty half assed. I haven't lost any weight but I haven't gained so I count that as a win :). So i have to get serious and slim down for a photo shoot that's happening in 5 weeks. It's getting serious again. Hopefully this will be the end of leaning out Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Look at them shoulders!

Was wondering where you wandered off to. Good to see you back at it
 
SFreed said:
Look at them shoulders!

Was wondering where you wandered off to. Good to see you back at it
Click to expand...

Thanks everyone.

I wandered off to work and then bed. Repeat. Adulting ftw means little forum time.
 
Aleksandar37 said:
Still looking great and excited to see what you can accomplish in 5 weeks!
Click to expand...

Thanks. Hopefully I can get my head back into the game because I've been plateau'd for the past 2 months. I feel like I'm in a good spot mentally right now though.
 
You must log in or register to reply here.
Back
Top