804 Time to blow up USP/PES

[804]

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

Thank you, Classic!

 

[804]

Took yesterday off. Had a controlled re-feed last night with recompadrol. Weighed in at 207.5 this morning (Down ~9ish overall)

Today's workout: Full body + HIIT (haven't done full body in awhile - felt good)

Front squats
95x15
95x15
95x15
95x15

Cable wide grip rows (elbows at shoulder level to hit upper back):
85x15
85x15
100x12
120x9

SUPERSET: EZ bar skull crushers/ barbell skull crushers:

EZ:
75x12
75x12
75x12

Barbell:
65x10
65x12
65x12

Overhead smith shrugs (new variation - liked it)
95x15
115x12
115x12

Barbell declined situps:
45x15
45x15
45x15

PYRAMID - Seated high cable curls:
25x15 30x10 35x6 30x8 25x12 20x18

Inclined Db curls:
25x15
25x15
25x15

HIIT - 20 min bike (1min HI 1 min spin out)

 

[breezy11]

Solid work brother! A full body session and HIIT sounds brutal.

 

[804]

Solid work brother! A full body session and HIIT sounds brutal.

Thanks man! Everything but chest! That's today

 

[804]

Today - Chest/ Tri +HIIT

Cable overhead pulldown flyes:
25x12
25x11
25x12
25x12
30x9

Inclined DB presses:
75x12
75x12
75x12
80x10

Seated overhead DB triceps extension:
80x15
80x15
80x15
80x15

Skull crushers (EZ bar):
95x10
95x9
95x11
105x6

Peck deck machine:
170x15
185x15
195x11
210x9

Cable rope triceps pulldowns:
50x15
50x13
50x12

SUPERSET: More cable pulldown flyes / Flat DB flyes (lower chest/ middle chest)

Cable:
25x12
30x10
35x9

DB:
35x15
35x15
35x15

HIIT - 12 min incline sprints on treadmill (1:1 intervals)

Cashed out now...




Was 207 this am... dunno if I believe that completely - 11.5 lbs in 19 days.... I haven't lost any noticeable strength either... hmm

 

[breezy11]

Killed it as usual.

You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.

 

[804]

Killed it as usual.

You probably lost a decent amount of weight from water/glycogen towards the beginning of your cut. Either way, it's great that strength is being maintained.

Thanks bro, and yeah that's a good point!

Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.

 

[804]

Today's Workout - High intensity shoulders/ traps (all supersets - very little breaks, if any really)

20 min warm-up shooting hoops

Superset 1 - Military DB press/ Side dumbbell raises

Military:
35x20
70x10
75x8
80x6

Side DB raises:
15x15
25x12
25x12
30x10

Superset 2 - Cable front raise/ Dumbbell shrugs

Cable raise:
10x15ea
10x15ea
10x15ea

DB shrug:
100x15
100x15
100x15

Superset 3 - Plate face raises/ Smith reverse shrug/ Smith front shrug

Face plates:
35x12
35x12
35x12

Rev shrug:
275x10
275x10
275x10

Front shrug:
275x12
275x12
275x12

Superset 4 - Cable rope face pulls/ Overhead cable flyes (arc above head - seated in middle)

Face pulls:
50x15
57x13
65x11
72x10

Overhead flye:
15x12
15x12
20x10
25x9

Superset 5 - cable ez bar upright rows/ Leg lifts (abs)

upright rows:
50x15
57x12
57x12
65x11

Leg ups
15reps 15reps - hold legs up rest 20lbs on lap (holding contraction) 2 x 20sec

Superset 6 - Reverse peck deck/ side raises machine

Rev pdeck:
115x12
130x10
130x10

Side raise machine:
110x12
95x15
80x16

Never done a full workout in supersets - definitely kicked my butt. Dudeman I was lifting with was pushing the pace the whole time pretty hard too!

 

[classic34]

Thanks bro, and yeah that's a good point! Also probably because I haven't done any high intensity cardio in a LONG time or even cardio at all for that matter.. So my body has probably been "shocked" by all of this HIIT that its not used to. Idk- just a thought.

Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.

 

[804]

Yep, there are many contributing factors. You're getting leaner, maintaining strength, and are down 11.5 pounds. Just accept it and be happy.

Oh, I am :yup:

 

[804]

Really screwed up today with a bad cheat meal... boss took us out for lunch and I killed it... kinda made up for it in the gym tonight though! Set that new DL PR that I have failed on the past 2 consecutive attempts!

Legs/ lower back/ HIIT/ core

Front squats: (still getting comfy with these)
65x20
135x12
135x12
135x12
135x12

Deadlifts:
225x10
225x8
315x3
365x1
405xfail
Re-try 405x1 PR!!!!!

Leg press:
8 plates - 15
10 plates -13
10 plates -12
12 plates -9
12 plates -8

Hip abductor machine:
145x20
160x20
205x13
220x10
235x8

Hamstring curls:
100x20
100x20
115x15
130x15

Back box squats - to 90deg:
135x15
185x12
185x12

HIIT - Bike 20 min (1:1 intervals high/spinout)

Core:
upside down hanging negatives (hanging from monkey bars):
4 sets 20-25 sec each

hanging knee up negatives with a 25lb plate on lap :
3 sets 20-30 sec each

---- 3 sets of bosu planks at home 30 sec each

 

[Distilled Water]

Congrats in the PR man, 405 ain't no joke. Keep up the hard work

 

[breezy11]

Great job on the PR brother! Very impressive, especially while cutting.

 

[TheMovement]

Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!

 

[804]

Congrats in the PR man, 405 ain't no joke. Keep up the hard work

Thanks brother! At 6'3'' I feel extremely happy with that! It feels like I have a 5ft range of motion.

Great job on the PR brother! Very impressive, especially while cutting.

Thanks brother! I know, I'm pleasantly surprised!

Hey man keep it up, results are coming in as they should so keep the focus and lets kill it!

Yeah buddy! Back/ Bi's/HIIT today?

 

[804]

Last night's workout:

Back/ BI

Cable seated wide horizontal grip rows (targeting highest upper back):
100x15
120x12
140x11
140x10
160x8

Cable standard rows (close vertical grip)
160x15
160x13
180x11
180x12

Dumbbell lying pullovers:
60x20
80x15
90x12
95x12
100x10

Seated cable high curls:
20x15
25x15
30x10
30x9

Barbell curls:
65x15
75x7
95x5
115x3 (forced reps - partner helping whole way - great burn)

"Cobb" curls (concentration curl finishing with a twist of the pinky finger to your chin at the end of the rep - REALLY hits the outer head and peak well)
25x15
25x15
30x10
30x10
30x9

Cable EZ bar preacher curls:
50x12
57x9
65x7 - negative reps

Cable wide grip rows with vertical grips:
120x15
140x15
180x12
200x9

Meadows row's - barbell end pulls (Breezy- I cant remember what they were called - but credit is due your way - these were awesome, really liked the inside start to outside wide finish)
45x15ea
45x15ea
70x12ea
90x8ea

 

[breezy11]

Great work man. Meadows Rows are fantastic; glad you enjoyed them.

 

[LiveToLift]

Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!

 

[804]

Great work man. Meadows Rows are fantastic; glad you enjoyed them.

Not too many workouts you've posted that I haven't tried! Thanks again bro!

Nice job and great consistency in here bro. You have some really interesting routines. Keep killing it!

Thanks man, gotta keep variations!

 

[804]

So this morning I got on the scale and I was surprised again. As of today, I'm down to 204.5.. That's from 218 when I started April 11. I'm astonished with 13.5lbs so fast.. I know how fast I've cut in the past with OEP.. but alphamine + recompadrol + vanillean is amazing. Especially with no noticeable losses in muscle. I'm shocked overall, because my initial goal was to get to 200 lbs by June 10... Looks like this should be a piece of cake.

Yesterday's workout:

Me and my buddy went to another gym in the area that had some different stuff than what we have at our facility.

Chest/ Tri/ Core

Superset Cable overhead pulldown flyes/ cable raise up flyes

Pulldown:
25x12
25x12
30x9

Raise up:
20x10
25x9
25x9

Inclined DB press:
75x10
80x8
85x7
90x6

Incline Hammerstrength press machine:
120x15
160x10
180x10 Dropset 80x15

Decline Hammerstrength press machine:
100x15
140x11
140x10

Skull crushers (w/ ez bar):
105x10
105x10
105x10
115x7

Core superset 3 sets - Oblique twists/ weighted situp machine/ leg raises

Felt shredded after this workout!

 

[LiveToLift]

Under 5 lbs to go by June 10th? Incredible job brotato. Now you can really concentrate on keeping that strength while finishing up. For that much weight loss while holding strength I'm amazed.

 

[804]

Under 5 lbs to go by June 10th? Incredible job brotato. Now you can really concentrate on keeping that strength while finishing up. For that much weight loss while holding strength I'm amazed.

Thanks Brohan! I definitely will. I may just keep going below 200 - get as shredded as I can

 

[breezy11]

Not too many workouts you've posted that I haven't tried! Thanks again bro!

No problem man.

Great workout as always. Looks like you've set yourself up to be ridiculously shredded by summertime.

 

[804]

No problem man.

Great workout as always. Looks like you've set yourself up to be ridiculously shredded by summertime.

Yes sir! I'll post up the before and after pics ~June 10ish

I really hope I can just chisel off this little bit of fat right at my belt line... thats always been the hardest place for me to tone up.. any suggestions?

 

[bdcc]

Just keep losing fat until there is none left anywhere lol

 

[breezy11]

Yes sir! I'll post up the before and after pics ~June 10ish

I really hope I can just chisel off this little bit of fat right at my belt line... thats always been the hardest place for me to tone up.. any suggestions?

What you're currently doing seems to be going well. If progress stalls, you could try making some adjustments to help get that "little bit of fat" (calories, carbs, cardio, etc.).

Just keep losing fat until there is none left anywhere lol

That's the approach I'm going with.

 

[bean5er]

Good job in her 804. You'll get there bud that last lower AB/back fat is a bytch. You may have to tweak macros to kick it into a higher gear at some point. Nice work bud

 

[804]

Good job in her 804. You'll get there bud that last lower AB/back fat is a bytch. You may have to tweak macros to kick it into a higher gear at some point. Nice work bud

Sounds like thats what I'll do. Maybe more HIIT

 

[804]

Yesterday's workout:

Chest/ Tri/ Core

Seated cable fly pulldowns:
20x15
25x12
25x12
30x10
30x10
32x9

Seated cable fly raise ups:
20x15
25x12
25x12
30x10

Incline dumbbell press:
75x12
75x12
75x12
80x10

Skull crushers (ez bar):
75x15
95x12
95x10
105x8

cable rope triceps extension:
42.5x20
52.5x12
57.5x10
57.5x10

Peck deck:
175x15
190x12
190x12
205x10
205x10

HIIT - 20 min bike (1:1 intervals)

Hanging ab negatives (90 deg knee held raised with plates on knees) 3 sets (30 sec each 10 sec drops - 10 lbs each drop)

 

[LiveToLift]

Yesterday's workout:

Chest/ Tri/ Core

Seated cable fly pulldowns:
20x15
25x12
25x12
30x10
30x10
32x9

Seated cable fly raise ups:
20x15
25x12
25x12
30x10

Incline dumbbell press:
75x12
75x12
75x12
80x10

Skull crushers (ez bar):
75x15
95x12
95x10
105x8

cable rope triceps extension:
42.5x20
52.5x12
57.5x10
57.5x10

Peck deck:
175x15
190x12
190x12
205x10
205x10

HIIT - 20 min bike (1:1 intervals)

Hanging ab negatives (90 deg knee held raised with plates on knees) 3 sets (30 sec each 10 sec drops - 10 lbs each drop)

Nice work man. Numbers look real good!

 

[804]

Nice work man. Numbers look real good!

Thanks Bro!

 

[804]

Today's workout: (actually got a compliment, that I was looking bigger from someone that hadn't been to the gym in about 3 weeks - then I thanked her and tried to explain that I probably look bigger due to lower body fat %... sure enough it went right over her head. Oh well... nonetheless, its always nice to get that comment B-)

HIIT/ Shoulders/ Traps

HIIT: Basketball pickup game Preworkout: 20 min

Military Dumbbell Press:
60sx15 w/u
75sx10
75sx10
75sx10

SUPERSET: Side Db lateral raises/ Front delt cable raises:

DB sides:
20x12
20x12
20x12
20x12

Cable fronts:
15x12
15x10
15x10
15x10

Upright cable rows (ez bar): (5 sec negative on last rep of each set)
65x12
65x12
72.5x10
72.5x10

Dumbbell shruggs:
100x15
100x15
100x15

Lateral front plate raises:
45x10
45x10 dropset "tosses" (throw weight up in air at top of rep) 25x10

SUPERSET smith machine overhead shrugs/ rev bent over delt flyes

Smith overheads:
135x12
165x9
175x6

Rev db fly:
12x15
12x15
12x15

Cable face pulls (slowed these way down to isolate and really burn the rear delts)
35x12
35x12
35x12
42.5x10

Seated overhead cable flyes (arch above head - hits the traps real nice)
20x12
25x9
25x10 - forced reps

Swellin

 

[LiveToLift]

Strong numbers again bro nice work. That compliment is always encouraging especially when your actually losing weight! Keep it up big dog.

 

[804]

Strong numbers again bro nice work. That compliment is always encouraging especially when your actually losing weight! Keep it up big dog.

Thanks again bro. I have also decided to just drop the goal of 200 lbs... I'm just gonna shred up. hoping for like 8% bf. I think I'm at like 11.5-12.5 now.... which should be around 190-195

 

[LiveToLift]

Thanks again bro. I have also decided to just drop the goal of 200 lbs... I'm just gonna shred up. hoping for like 8% bf. I think I'm at like 11.5-12.5 now.... which should be around 190-195

Wow bro! You at 8 percent would be insane! Keep shredding but again be careful with pushing too fast!

 

[804]

Yeah, I definitely will... don't wanna lose all this I paid so much for (in supps/ food) while bulking. Trying to make sure I keep My calorie levels where they need to be. And I'm also paying close attention to my workouts. Forcing myself to match my previous numbers from prior workouts and always trying to exceed them. I actually keep a handwritten log with me while working out.

 

[breezy11]

That's a serious workout brother! I like your plan to get all shredded up. Stay focused (I know you will) and you should get there. You've still got a decent amount of time before summer as well.:thumbsup:

 

[804]

That's a serious workout brother! I like your plan to get all shredded up. Stay focused (I know you will) and you should get there. You've still got a decent amount of time before summer as well.:thumbsup:

Thanks as always boss! I'm trying my best! Gotta raise the bar when the goal gets to easy!

 

[804]

Today:

Legs/ Lower back/ HIIT/ Core

Box squats: (~20" box, which is pretty low for my 6'3'' self)
135x15
185x12
185x12
205x10
225x8
225x8

Deadlifts:
275x6
275x6
315x4
315x4
335x3

Leg Press:
478x15
568x15
658x13
748x10
838x6

HIIT - Bike (1:1 interval - sweat factory)

hamstring curl machine:
115x20
115x20
130x15
130x15

Lower back extension machine:
210x12
210x12
210x12

Various abs: 20min

 

[wasme]

Yeah, I was a defense-men most of the time...

I was an offensive defenseman .

Goalie for 6 years ;-)

Was a defenseman for 17 years... Now that my son is all finished and off to school in September, it's my turn to lace up again!

Oh and sub'd

 

[wasme]

Astounding progress in this log 804.

 

[804]

Astounding progress in this log 804.

Thanks my friend! Glad your'e along for the ride!

 

[Distilled Water]

Screw the weight numbers bro, keep killin it and just look at that BF & strength numbers and you'll be golden.

 

[804]

Screw the weight numbers bro, keep killin it and just look at that BF & strength numbers and you'll be golden.

Thanks as always bro! Gotta get those shoulder veins poppin like your avi!

 

[LiveToLift]

When will we be blessed with some 804 nudes? I mean progress pics...

 

[804]

When will we be blessed with some 804 nudes? I mean progress pics...

June 10 my friend. Only a before and after pic(s) from the whole 8 weeks. I should have taken more than one "before" pic on April 10... Oh well. It will be like a before and 3-4 after pix! Its already a night-and-day difference from April 10... I just want to get the vascularity up!

 

[804]

Today's workout:

Back/ Biceps (all supersets)(minimal breaks between sets - less than 20 sec)

SS1: cable high rows(wide grip ex bar)/ Speed hammer curls:

High rows:
120x12
120x12
120x12

Hammers:
25x20
25x20
25x20

SS2: Close vertical grip cable rows/ spider ez bar curls (35 deg incline):

Close grip row:
180x12
200x10
220x8

Spider curls:
65x12
65x12
75x10

SS3: Dumbbell pullovers/ seated high cable curls:

DB pullovers:
75x15
90x12
90x12

High curls:
20x15
25x15
30x10

SS4: DB rows/ Barbell curls:

DB rows:
90x12ea
90x10ea
100x8ea

Barbell curls:
65x10
45x15
45x15

SS5: Lat pulldown/ reverse grip barbell curls

Lat pulldown (wide):
120x15
140x12
140x12

Rev BB curls:
45x12
45x12
55x10

SS6: cable iso rows/ concentration curl with extreme ending twist/ cable ez bar preachers:

Iso cable rows:
60x12
60x12
60x12

Twist conc. curls:
25x10
25x10
25x10

Cable EZ preachers:
42.5x12
42.5x12 (last 2 reps forced)
42.5x12 (last 4 reps forced, 100% failure)

 

[breezy11]

Wow! Crazy volume, supersets, minimal rest...that workout must've been absolutely brutal.

 

[wasme]

You always have strong, long, heavy workouts. Impressive.

 

[804]

Thanks guys. I feel like the numbers are actually really weak... Mostly because of the high pace this workout was - Not really used to doing such a high pace workout at all.

Just ate a whole pound of lump crabmeat for dinner with a CCCD Quest - I'm on cloud 9.