804 Time to blow up USP/PES

[joh408]

I need to get a new pair of roller skates so I can skate outside this summer. I've got 2 mens leagues set up this summer for ice already

 

[804]

Yesterday: HIIT/ Basketball practice with the company team. I swear basketball pickup games are a great HIIT workout... Sprints down the court, Cutting from side to side, and jumping too. I was Beat after 3 games - took my MBCAA+ too!


CUTTING: so far down 3 lbs in less than a week! Alphamine + Vanillean is BOSS!

I cut my daily calories from ~3800 (bulking) to ~3000ish (around maintenance)(mainly a carb suppression, minus skim milk and green veggies Gotta have them)

If things slow down, I might do the LG/IF plan. I think the addition of cardio will get me to my goal of ~12 lbs of fatloss hoping to be around 10-12% bf


Today: Chest + HIIT

Incline DB press:
70x15
70x15
70x15
70x15

Decline DB press:
70x15
70x15
70x14
70x13

Standing low cable flyes:
27.5x15
27.5x13
27.5x12
27.5x12

Close grip steep inclined smith press: (focalization on upper middle)
135x12
135x12
155x9
185x6

Isolated (1-arm) peck deck:
175x12
175x12
DROPSET 175 - 145 - 100 - 85 - 70 to fail

HIIT:

15 min: sprints on long straights out of a pushup position (increased pushups by 1 each sprint), walked short ends

10 min: Interval sprints on bike - 5.3 miles @ level 12 resistance

 

[804]

I need to get a new pair of roller skates so I can skate outside this summer. I've got 2 mens leagues set up this summer for ice already

Hell yeah man, especially if its hot outside it kicks up the intensity. I miss the old days where I played all the time....

 

[stillnatural]

Where in Virginia are you located ?

 

[804]

Where in Virginia are you located ?

Just outside of Richmond

 

[stillnatural]

Im in Richmond. Cool to know someone near me that uses AM. If your ever shortpump/Richmond area come to my gym. Keep up the good work.

 

[804]

Im in Richmond. Cool to know someone near me that uses AM. If your ever shortpump/Richmond area come to my gym. Keep up the good work.

I may be moving into the city soon. Will probably use the downtown Y.

 

[breezy11]

Solid workout man. I'd probably pass out if I tried to play a full court basketball game.

 

[804]

Day 6 of cutting - still down only 3 lbs (weighed in after dinner :/ )

5 min warmup basketball (sweaty mess with alphamine)

Also, My elbow has been f-ed for a couple days but at therapy today they got it loose

Back + Light Bicep

bent over barbell row (palms down):
135x15
135x15
155x12
155x10

(palms up)
135x12
135x12
155x10

Cable rows (close vertical grip):
140x15
140x15
160x12
180x11

(wide vertical grip):
120x15
120x15
140x12
160x10

laying flat Dumbbell pullovers (Serratus/ lat blasters)(arms fairly straight - db to floor)
100x10
100x10
100x10
100x9

Preacher Bicep cable curls (same as before - very close grip on ez style bar):
65x10
65x9
65x8
DROPSET 65x8 35x8 20x10

10 min HIIT (Sprints and bike)

 

[LiveToLift]

Don't get down bro. I'd say .5 lbs a day is probably a safe amount to maintain lean mass, especially being you are in good overall shape already. You lose more than that you're probably losing some good lean mass as well. Nice work so far.

 

[Distilled Water]

Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker

 

[bean5er]

Don't get down bro. I'd say .5 lbs a day is probably a safe amount to maintain lean mass, especially being you are in good overall shape already. You lose more than that you're probably losing some good lean mass as well. Nice work so far.

Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker

These two are correct. Besides weight bud mirror is key. I only weigh on same day, once a week same circumstances. If not it becomes a mind fock. Keep working bro you'll get there boss.

Nice workouts!

 

[804]

day 7

Shoulders and HIIT full court basketball after

Mil DB press
60x15
70x12
80x7
85x6

Standing behind head barbell military press
95x12
95x12
95x10

Arnold DB presses (Elbows in line with shoulders)
35x15
40x12
45x10
50x9

Side shoulder raise machine
140x11
145x9
145x7

Reverse peck deck (ex low seat - target rear delts)
100x15
115x13
Dropset 115x12 85x10 55x12 25x15

Superset: cable rope upright rows/ Facepulls

Facepulls:
50x12
57.5x12
65x10

Upright rows:
35x12
42.5x12
50x10

High cable curl (touched on bi's)
25x15
30x10
25x14

Overhead cable shoulder flyes:
10x12
10x12
10x12

HIIT BBALL

 

[LiveToLift]

Very good numbers bro.

Bean is right in the mind fûck from weigh ins. I'm notorious for weighing in daily and it really messes me up when I see weight shifts. I've learn to weigh in after my workout in case I see something I don't like.

 

[classic34]

I wouldn't be too upset over having "only" lost 3 lb. in 6 days. Sounds like an excellent start to me! I'm guessing you'll slow down a bit soon here, but that's not necessarily a bad thing.

 

[breezy11]

Great work as always 804!

I'm with classic; 3lbs is a great start man! I would concentrate more on appearance changes than what the scale is showing you. You're on pace to lose more weight in these first couple of weeks than I have in over a month.

 

[804]

Try and weigh yourself the same day every week after you wake up and pee. Most consistent marker

Will do man, I really need to make it consistent for accuracy

These two are correct. Besides weight bud mirror is key. I only weigh on same day, once a week same circumstances. If not it becomes a mind fock. Keep working bro you'll get there boss.

Nice workouts!

I know, I really need to designate cardio days.. that was always key in my previous cut cycles

Very good numbers bro.

Bean is right in the mind fûck from weigh ins. I'm notorious for weighing in daily and it really messes me up when I see weight shifts. I've learn to weigh in after my workout in case I see something I don't like.

Yeah, I should really do them 4 days apart or even weekly... I do like the fact that my strength is still here

I wouldn't be too upset over having "only" lost 3 lb. in 6 days. Sounds like an excellent start to me! I'm guessing you'll slow down a bit soon here, but that's not necessarily a bad thing.

Yeah I'm not displeased. It really should be going slower. I don't wanna lose this muscle I've worked so hard to gain.

 

[804]

Great work as always 804!

I'm with classic; 3lbs is a great start man! I would concentrate more on appearance changes than what the scale is showing you. You're on pace to lose more "weight" in these first couple of weeks than I have in over a month.

Thanks brother. I'm actually surprised, I have already noticed some definition improvements around my lats/ serratus/ and obliques. I'm just worried about my chest once I'm cut up. In the past it ended up looking tiny... I hate that..

 

[breezy11]

Thanks brother. I'm actually surprised, I have already noticed some definition improvements around my lats/ serratus/ and obliques. I'm just worried about my chest once I'm cut up. In the past it ended up looking tiny... I hate that..

Awesome man. Seeing progress always keeps me motivated. I understand your chest concerns...it's not my best feature (especially upper chest) .

 

[804]

Awesome man. Seeing progress always keeps me motivated. I understand your chest concerns...it's not my best feature (especially upper chest) .

Yeah, I'm shoulder dominant.. So it is difficult

 

[804]

Day 8

Legs + HIIT

Deep squats:
135x15
135x15
135x15
135x15
225x8

Leg press/ sledd
6 plates x 15
8 plates x 15
8 plates x 15
10 plates x 12
12 plates x 10

lower back extension machine (In place of deads - therapist told me to take a break - might be causing elbow issues)
200x15
200x15
200x15
200x15

few random bicep curls

HIIT - went to a 30 min express cycle class... headphones on - did my own thing (just wanted to use the nice bikes) did intervals of 1 min as fast as i could go on lvl 14 (50% resistance) then spun out for 1-2 min on no resistance...... There was a puddle under my bike thanks to alphamine

Afterwards I did some cable seated peck flyes:
20x15
25x12
dropset 25x10 15x12 10x18

 

[classic34]

You must be beat after all of that. I predict...that you will not be walking normally tomorrow.

 

[804]

You must be beat after all of that. I predict...that you will not be walking normally tomorrow.

I hope you're right :wink1:

 

[breezy11]

Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.

 

[classic34]

Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.

Exactly what I was thinking. Doing LISS after leg day is bad enough...but spinning intervals? Whew!

 

[804]

Killing it man! I don't know how you hopped on a bike after all those squats and leg presses ...I probably would've crawled back to my car at that point.

Yeah, it got really straining when I was hitting the high intensity.. My heart rate was soaring + and my quads were burning immensely!

P.S. Nice sig bro

Exactly what I was thinking. Doing LISS after leg day is bad enough...but spinning intervals? Whew!

Gotta get that sweat out somehow! I'm even more worried about my HIIT today with the doms! :/

 

[804]

Yesterday's workoutCore/ HIITDecline barbell sit-ups (see example video - Our decline is more declined. I stop just below parallel on each rep- not touching back to the bottom)65x1065x1065x10EX:[video=youtube;T0pXP-EWg20]http://www.youtube.com/watch?v=T0pXP-EWg20[/video]Roman chair leg raises (no weight)5x20Cable Oblique/ serratus blasters: (slightly coming forward as well- not just to side)35x1235x1342.5x1142.5x10Extreme decline situps with med ball (bounce ball off wall at top of each rep - never let back touch pad/ support; stop just below parallel)18lb ball: 3x20HIIT bike 20 min

 

[804]

Idk why this forum always does this to my spacing on posts...

 

[classic34]

Idk why this forum always does this to my spacing on posts...

It does the same thing to me. I have no clue why some people can post double spaces/multiple lines and we can't.

 

[breezy11]

P.S. Nice sig bro

Thanks!

Yesterday's workoutCore/ HIITDecline barbell sit-ups (see example video - Our decline is more declined. I stop just below parallel on each rep- not touching back to the bottom)65x1065x1065x10EX:YouTube Link: http://www.youtube.com/watch?v=T0pXP-EWg20Roman chair leg raises (no weight)5x20Cable Oblique/ serratus blasters: (slightly coming forward as well- not just to side)35x1235x1342.5x1142.5x10Extreme decline situps with med ball (bounce ball off wall at top of each rep - never let back touch pad/ support; stop just below parallel)18lb ball: 3x20HIIT bike 20 min

I'll have to try those barbell sit-ups soon. I haven't done any direct ab work in a couple months.

Idk why this forum always does this to my spacing on posts...

It does the same thing to me. I have no clue why some people can post double spaces/multiple lines and we can't.

No issues here .

 

[804]

No workout today. I would consider the 5 hour basketball tournament as HIIT though. Work tournament - we played 4 full court games (I played about 65/70% of each game). We ended up losing to the beastly team with ex college players... so we took 2nd. Took Focus XT and Alphamine preworkout, and I had 2 separate shakers of MBCAA+ with me as well during the games. I resisted temptation well. There was Pizza, wings, and all kinds of soda and crap. I ate my quest bar between two of the games and hit Chipotle on the way home (no rice, no beans - double chicken and steak) Feelin like a boss right now B)

 

[804]

Chest + HIIT

Down about 6.9 lbs on the cut. and actually set a new high rep PR today.. Or at least more than I've done yet this year. Really happy as well, because I'm seeing definition I haven't seen in a while. Alphamine + Recompadrol + Vanillean is beast mode on a "very low" carb diet. Recomp basically makes it seem like a carb free diet.

Incline DB press:
70x15
70x15
75x13
85x12 PR

Decline DB press:
70x15
70x15
70x15
75x11

Cable seated low flyes:
20x15
25x12
30x9
30x9

One arm flat ISO db press:
75x10ea
75x10ea
75x10ea

One arm ISO peck deck (120% reps - past center - max squeeze)
175x10ea
175x10ea
175x10ea

HIIT - 20 min BIKE (1 min sprint intervals on med/high resistance 1:30 spin out) I was Drenched after

SUPERSET: Balanced MED ball pushups/ Peck deck

Med ball pushups:
15, 13, 10

Peck Deck
145x12
160x12
160x10 drop 130x7

 

[LiveToLift]

Nice work on the PR! Happy to hear you are getting great results man!

 

[804]

Nice work on the PR! Happy to hear you are getting great results man!

Thanks Bro!

 

[bean5er]

Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!

 

[804]

Great work on the pr bud! Gotta love chipotle (from what I hear) we just got one so I'm anxious to check it out!

Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

 

[bean5er]

Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

That's what I keep hearing. It's on the opposite side of town but hell with it I'm going

 

[breezy11]

Thanks Bean! Its really good, and all organic. Its easy to eat low carb there too. Its my go-to spot

Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.

Congrats on the PR man! Killing it on a cut!

That's what I keep hearing. It's on the opposite side of town but hell with it I'm going

Go for it bud. It's pretty good.

 

[804]

Double meat FTW! One opened up next to my office a couple years ago and I went there at least 3 times a week for the first few months.Congrats on the PR man! Killing it on a cut!

Thanks Bro! LOL I do the same thing - I can never decide between chicken or steak... so I get both, and guacamole... It always ends up being $11, though. Well worth it.

 

[804]

Yesterday: Legs + Biceps + core

Front Squats:95x15
135x12
155x12
185x7
225x2

Leg press/ Leg sled:
8 plates x 15
10 plates x 15
12 plates x12
12 plates + (4) 25's x 10

Deadlifts:
275x6
315x3
345x3
365 x1
405x no – fail
395x1

Hamstring curls:
130x15
130x15
145x15
160x12

Ez bar curls pyramid:
75x10
85x10
95x10
speed dropset 105x7 85x10 65x13 45x18

Old person (band resistance curl machine) (2 sets):
my partner and I would curl on the machine and the one of us would put additional pressure at max contraction for 15 seconds then burnout on curls.

Decline barbell sit-ups
45x15
45x20
65x14
45x18

resistance band "over and outs" – abdominal exercise I invented that targets in-between the outer sides of the abs and obliques. Performed with a black (heaviest) resistance band around a post of some sort – with a partner standing on your feet. You have each end of the resistance band in your hands. You do situps with each hand alternating going between your knees. I will post a video at some point.
3x8

My workout partner has just joined AM as well: “TheMovement” He just started a log, so check it out if you guys get a chance

 

[804]

Today's workout - It was after therapy and today was a "workout session" so I went fairly light afterwards. Went to a gym downtown that I've never used so it was nice. I'll definitely return, because they have a bunch of hammer strength machines which I would love for chest.

Hammer strength Iso-lateral row machine: (setup high to hit upper middle back):
90x15
180x10
230x8
230x8
90x15

Dumbell pullovers:
95x12
95x12
95x10
95x10

Lat pulldown machine (tried a new style of movement my therapist told me would put less strain on my elbow)
140x10
140x10
140x10
140x10

Reverse peckdeck - high seat/ lower mid back
120x10
120x10
120x10
120x10

Bosu planks
30sec x 5

HIIT cycling - 20min

@ home: pushups, and curls

 

[breezy11]

Nice work bud. How's the therapy going?

 

[804]

Nice work bud. How's the therapy going?

Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.

 

[LiveToLift]

Going very well - I haven't have the tendon/ nerve in my elbow rollover in almost 2 weeks! Starting to go over all of my form on exercises that may me distracting it. He's been strength training for 40 years so he knows his stuff... even though a lot of what he says seems contradictory to what most people think of as common knowledge/ assumptions.

Very good to hear 804! Good luck on correcting the form issues. It always kills my strength temporarily but in the end is way more beneficial than destructive.

 

[804]

Today's workout:

Shoulders HIIT

Military DB press (with shrug at top of rep):
50x15
60x12
70x10
80x8

Side lateral raise machine:
140x12
140x12
145x10
150x9

Db shruggs:
100x15
100x15
100x15
100x15

Upright cable rows:
50x12
50x12
50x12

Cable rope face pulls:
50x15
50x15
50x15
57.5x15
57.5x13

Reverse peck deck (rear delt iso):
105x12
105x12
105x12
105x12

HIIT cycle- lvl 14 on high intensity - went for 20 min (1min HI 1min spin out) the shorter rest killed it


Overall: down 8 lbs. Abs and obliques are really starting to shape up

 

[LiveToLift]

8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!

 

[breezy11]

Great to hear that the therapy is helping.

Another solid session man. Getting shredded!

 

[804]

8 lbs is some serious shredding! Keep it up bro. I imagine you are looking all cut up right now!

Great to hear that the therapy is helping.

Another solid session man. Getting shredded!

Thanks Bros! Trying to get around 10 more in the next 6 weeks.... should start slowing down about now.. since I'm trying to avoid muscle loss. Wanna be a shredded 6'3'' 200lbs

 

[804]

Skipped today for some rest. and slight re-feed controlled with recompadrol.

Yesterday's workout: Quick Chest/Tri workout 45min

overhead pulldown cable flyes:
15x15
20x15
20x15
25x13
30x11

Flat Dumbell press:
70x15
70x15
70x15
70x15

Triceps cable rope pulldown:
50x15
50x15
50x15
50x13
50x12

Incline Flyes with rotation at top (stressed that elbow issue slightly - but it felt fine hours later):
40x12
40x13
40x12
40x7 - pain - stopped

 

[classic34]

8 lb. nice work 804! Great to hear that your elbow is doing better as well.