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Big Boys on quest for leanness phase 2

DreamWeaver said:
Ooooo ... you loggin it soon... :)
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Maybe, I have a couple weeks of my current 90 day run left then I'm going to take a month on then go back on DAA and probably this. Also been leaning towards a M1P and 5aOHP with Subres run.
 
D2footballjrc said:
I haven't received it either, but no hurry.... I did however win a contest that had this in it..

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=53776"/>
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Oh snap. Cant wait to see that one unfold.
 
still here boys,having a rotten week. between fighting with drs, my dad, social workers and just trying to live life, i havent gotten much accomplished this week. It sucks. dr says he cant go home, the county says he is ok to go home and social workers giving me the run around and my father who just wants to give up and die, its sucks.
 
freezito said:
still here boys,having a rotten week. between fighting with drs, my dad, social workers and just trying to live life, i havent gotten much accomplished this week. It sucks. dr says he cant go home, the county says he is ok to go home and social workers giving me the run around and my father who just wants to give up and die, its sucks.
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Prayers going out to you and the family. Take care of your family. We will be here for you during all of this.
 
Frustrating! just got a call he fell outside, well whats he doing outside alone?a nurse let him out to smoke in a area he isnt suppose to be and he slipped on ice. hes unsteady already! errrrrrrrrrrrrrrrrrrrrrrrrrrr, luckily articficial injuries
 
freezito said:
Frustrating! just got a call he fell outside, well whats he doing outside alone?a nurse let him out to smoke in a area he isnt suppose to be and he slipped on ice. hes unsteady already! errrrrrrrrrrrrrrrrrrrrrrrrrrr, luckily articficial injuries
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Damn Freezman, sorry to here that bud.
 
1846 cals today, shutting it down at 9:00 tonight. IF anyone is interested, have some progress pics posted here:

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Workout for the night.

BenchPress
12 reps
10 reps
8 reps
7 reps
7 reps

Tricep Pulldowns:
12 reps
12 reps
12 reps
13 reps
15 reps

Tricep Pushdown
6 reps
7 reps
8 reps
10 reps
10 reps

Tricep Chest Pulldown
10 reps
12 reps
12 reps
12 reps
12 reps

Curls
12 reps
12 reps
12 reps
12 reps
12 reps

Squats:
10 reps
10 reps
10 reps

Deadlifts:
10 reps
10 reps

Barbell Row:
5 reps
5 reps
5 reps
5 reps
5 reps

Dumbell Row:
12 reps
12 reps
12 reps
12 reps
12 reps

Skullcrushers:
10 reps
10 reps
10 reps

Butterfly Press:
7 reps
7 reps
7 reps

Diet: (way low, just not hungry)
Cals: 1196 cals
Protein: 85
Carbs: 56
Fats: 40

Water: 72 oz.

Same-o, Same-o supplement stack. Up .2 pounds since yesterday so nothing to worry about there. Zero Cardio for the day.

Total daily burn est: 3943 - FOOD 1196 = Deficit of 2747.

I need to take some more pictures, dropping 12 pounds in the last couple weeks has done well to my arms and shoulders, still have the stubborn belly (which keeps dropping lower and lower, dayum to having to most likely have to have a tummy tuck, and little love handles)
 
3/7/12

Technically this log will start soon as we get some product in which should be any day now. However we will start this log with our workout for tonight. And as far as my diet. Well I use the Lean Gains (I.F.) diet. On my workout days I eat 2700 calories and for my non workout days I will be eating 1800 calories. Today I hit my mark on the nose by eating natural foods. Which is great. I haven't done that in a while. I tend to use whey protein and or a meal replacement drink with food to get my extra calories.

Our training for the time being will consist of 3 days a week training Mondays will be all push style training. Wednesdays will be Legs, and Fridays will be all pull. Cardio will be done on the off days as well as workout days. Especially for the next week plus since I have the warrior dash on the 17th of this month.


Precor Leg Sled - Prone Position

12 reps 200 lbs
12 reps 320 lbs
12 reps 400 lbs (Maxed the machine out)
12 reps 400 lbs


Hack Squats

12 reps 450 lbs
12 reps 720 lbs
12 reps 720 lbs
12 reps 720 lbs


Leg Extensions

12 reps 110 lbs
12 reps 125 lbs
12 reps 130 lbs
12 reps 130 lbs


Seated Leg Curls

12 reps 95 lbs
12 reps 130 lbs
12 reps 130 lbs
12 reps 130 lbs


Finished it up by doing 10 minutes of stretching. Tonight was the first leg day in a while. Man will I feel it tomorrow. Started everything off with 5 minutes of warm up.
 
got a call two hours later and had to take him to er, but hes back to the nursing home and in his bed. Hes ok, pretty beat up but no broken bones. thanks for the support fellows
 
freezito said:
ya boy, tear it up chevy!
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Thanks brother. Like I said before. We are here for you. PM us or what ever if you need to chat. This is a brotherhood like no other. It does not matter if you are 300 lbs and obese or under 6% body fat and ripped. We all support one another. If you get a chance check out the new log me and my other half has started. If you have a wife or girlfriend get them to see everything. Let them see a female who is like the average female work her butt off and prove it can be done.
 
freezito said:
got a call two hours later and had to take him to er, but hes back to the nursing home and in his bed. Hes ok, pretty beat up but no broken bones. thanks for the support fellows
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That's what we're here for, I relied a lot on the people on this board to get where I was going. I am happy to give back... through good times and bad we're here for yuh...
 
Well today I'm hitting the iron! My wife said take the day off from your dad, I'll step into your shoes for the day! So today I'm going too feed the beast within me!
 
freezito said:
Well today I'm hitting the iron! My wife said take the day off from your dad, I'll step into your shoes for the day! So today I'm going too feed the beast within me!
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That will work some of the frustration out... :)
 
freezito said:
Well today I'm hitting the iron! My wife said take the day off from your dad, I'll step into your shoes for the day! So today I'm going too feed the beast within me!
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You got a good woman there bro. But I suppose you knew that already. Hell yeah, hit the iron and blow off some tension!
 
3/8/12 Day 3, wk4 (MC 10 Deload)
5:20-6:00

Bench (5's) 115/145/170

5x10's bench at 50% (145) All 50 reps

Inc DB 3x12@35

Assisted Dip 3x10 (minus 130pounds)

Dual DB Crushers 3x12 @20's

Straign Bar Tri Ext 2x12@90

Finished off with 25 minutes of cardio, 171 cals.

Broke fast a little after 12, cut it off a little after 8. 2529 cals in (194 carbs, 221 protein [plus24g bcaa], 91 fats) with an estimated burn of 3700.
 
3/9/12 Day 4, wk 4 (MC 10 Deload week)
5:10-6:00

Smith Machine Squat (5's)145, 180, 215. Really focused in getting my butt as low as possible on these.

Boring but Big 5x10 @50% (Barebell Squat to the low end of a decline bench, a bit lower than last week.)
Hit all 50 reps.

Lying Leg Curl 3X12 @55

Leg Ext 3x12@120

Back Extension 2x15

Nautilus Crunch (old style) 120x25, 160x20

Broke fast a little after 12:00, extended feed window till 8:30 because I got home a bit later than I wanted to, this allowed me to cram in another 50g protein. 2517 cals (204 carbs, 222 protein [+36g bcaa], 82 fats) with an estimated burn of 3697.
 
3/9/12

The new supps should be coming any day. So we have been just doing our thing and eating clean. Soon as all the supps come in some changes to the diets will happen. We both will be doing the lean gains IF style diet. I have been doing it for some time now. Training tonight was good. Not great but good. Was in and out of the gym pretty fast.


This training session only had 10-20 seconds rest between reps

Nautilus Lat Pulldowns

12 reps 120 lbs
12 reps 150 lbs
12 reps 150 lbs
12 reps 150 lbs


Rear Delt Machine

12 reps 80 lbs
12 reps 100 lbs
12 reps 100 lbs
12 reps 100 lbs


Nautilus Mid Row Machine

12 reps 120 lbs
12 reps 150 lbs
12 reps 150 lbs
12 reps 150 lbs


Preacher Curls

12 reps 90 lbs
12 reps 90 lbs
12 reps 110 lbs
12 reps 110 lbs


Warmed up for a few minutes pre workout.
 
Lean gains is the simplest plan for those who are having trouble losing or for those who usually gain too much in the winter. Helps on both ends...
 
DreamWeaver said:
Lean gains is the simplest plan for those who are having trouble losing or for those who usually gain too much in the winter. Helps on both ends...
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I know I feel a lot less desire for cheat
days sinceI get to satisfy my hunger and don't have to quite so carb restricted and I can allow myself some indulgences as long as I don't get stupid about it.
 
3/10/12

Here is some updated stats. I am in no means happy with these. But things will change trust me. The pics were taken with our crappy camera as someone misplaced the battery for the good camera. I look puffy in these pics. I think in part because I have upped my carbs from the diet I was previously doing.


Weight: 238 lbs

Body Fat: 24%

Measurements:

Neck: 17.75
Shoulder: 51.5
Chest: 47.25
Waist: 40
Abdomen: 47
Leg: 25
Calf: 16
Ankle: 9.25
Arm Non-flexed: 16
Arm Flexed: 17.25
Forearm: 12
Wrist: 7

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I see some big changes coming in the near future.

Oh and yes before any one asks. Yes that is a hernia in the belly button area. Soon as I reach my goal. I will then have it removed
 
Well, like to say I did not break fast till 3:30 but I have to confess I woke up starved and snagged a bagel and a grapefruit around 2:00AM this morning. Such being the case, I hit the gym today.

Day 1, wk1 (MC11)

Standing OH Press (strict form) 130x5, 150x5, 170x7

Boring But Big (5x10 @60%+10pounds =130) 10/10/10/8/8

Upright Row @ 90 3x10

Face Dwn rear delt raise @25's 15/14

Alt/ DB Curl (Drop set @45/30/20) set 1x12/12/12, set 2x5/5/12

Straight bar curl @80 10/8

Hammer Curl (light for elbow rehab rather than hypertrophy) 20'sx12/12

Hit 30 minutes of cardio for 180 cals. Was warm enough to get the real bikes out take a short ride with my little guy, just 15 minutes but was good to get him off the stinking couch.
 
Press Day Lifts
> Core: Incline BB Bench Press
> Supplement 1: Flat DB
> Supplement 2: Bench Dips
> Supplement 3: Seated Overhead DB
> Direct Ab Work: lots and lots of crunches

3 sets of 8 with 60,65,70 % intensity
 
Ok, shut down intake at 10:00, 6.5hr feed window. My fast will Likely not be the customary 16 hrs when I break it tomorrow. Dietary for today: 2223 cals ( 119 carb, 210 protein [+24g bcaa] 86 fats) w/ an estimated burn of 4184.
 
wow haven't checked in here for a while. Good work guys~ I'm starting to cut now. Follow if you got time bros~!!!



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Burn day! 1500 cals roughly! Prot from fish today. Tuna and tilapia, mmmmmm! Carbs are generally low on my burn day. It's 40 degrees and raining here in minny, not much snow left! Probably run outside this afternoon! I luv rain
 
freezito said:
Burn day! 1500 cals roughly! Prot from fish today. Tuna and tilapia, mmmmmm! Carbs are generally low on my burn day. It's 40 degrees and raining here in minny, not much snow left! Probably run outside this afternoon! I luv rain
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Good to see you back up on it Freeze man.
 
Onlychevy6 said:
3/10/12

Here is some updated stats. I am in no means happy with these. But things will change trust me. The pics were taken with our crappy camera as someone misplaced the battery for the good camera. I look puffy in these pics. I think in part because I have upped my carbs from the diet I was previously doing.


Weight: 238 lbs

Body Fat: 24%

Measurements:

Neck: 17.75
Shoulder: 51.5
Chest: 47.25
Waist: 40
Abdomen: 47
Leg: 25
Calf: 16
Ankle: 9.25
Arm Non-flexed: 16
Arm Flexed: 17.25
Forearm: 12
Wrist: 7

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed


I see some big changes coming in the near future.

Oh and yes before any one asks. Yes that is a hernia in the belly button area. Soon as I reach my goal. I will then have it removed
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Your face ... it has really leaned out one heck of a lot lately... you have lost that fat face look...
 
taman6886 said:
Good to see you back up on it Freeze man.
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X2, I was a little worried, I have high hopes for all you guys so I am glad you soldiered through .. speaking of which Taman you are fugging so methodical but always push forward, you show great patience. Everybody has their pace and when I saw that you were going slower than some I sort of thought you might lose patience but obviously that is not the case. We all have a way to get things done, I have to go hard and fast cuz that's my nature... Now that I am more under control I can go slow but that's cuz I stay low year round now. 12-15% bf and lower it's better to go slow for sure. When you get down there you will already have the method in place.
 
DreamWeaver said:
X2, I was a little worried, I have high hopes for all you guys so I am glad you soldiered through .. speaking of which Taman you are fugging so methodical but always push forward, you show great patience. Everybody has their pace and when I saw that you were going slower than some I sort of thought you might lose patience but obviously that is not the case. We all have a way to get things done, I have to go hard and fast cuz that's my nature... Now that I am more under control I can go slow but that's cuz I stay low year round now. 12-15% bf and lower it's better to go slow for sure. When you get down there you will already have the method in place.
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It's all good DW, think I found my sweet spot. Weighed in at 260.6 this AM, down almost 8 overall and about 10 since I started IF protocols. I am just not willing to throw caution to the wind as far as preserving mass goes because failure to progress in the gym frustrates me more than not seeing the scale move.
 
taman6886 said:
It's all good DW, think I found my sweet spot. Weighed in at 260.6 this AM, down almost 8 overall and about 10 since I started IF protocols. I am just not willing to throw caution to the wind as far as preserving mass goes because failure to progress in the gym frustrates me more than not seeing the scale move.
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Yah IF will kick start you .. fuggin A man!!! You will find you are going to really maintain mass well on this... Just keep feeding well on wd's to about 80% of your total intake after wo's and the world is your oyster .... or should I say 24 oz. Sirloin :)
 
Had a crisis thing to deal with at work so it was either break fast a bit early or not eat till it was already over so lunch occurred at 11:45, shut it down at 7:45. Hit 30 minutes of cardio after work for 180 cals. 1964 cals (157 carbs, 168 protein {plus 24g bcaa}, 71 fats) with an estimated burn of a little over 3500.
 
3/12/12

Here was tonight's workout.


Nothing special never the less it was still a good workout. Can really tell a difference now that I am not taking any pre-workout supps.


Flat Bench Press

12 reps 230 lbs
12 reps 250 lbs
10 reps 250 lbs
10 reps 250 lbs


Incline Bench Press

10 reps 150 lbs
10 reps 150 lbs
10 reps 170 lbs
12 reps 170 lbs


Arnold Press

12 reps 30 lbs
12 reps 30 lbs
12 reps 30 lbs
12 reps 30 lbs


V-Grip Tricep Pushdowns

12 reps 150 lbs
12 reps 180 lbs
12 reps 200 lbs
12 reps 200 lbs


Straight Arm Pushdowns

12 reps 130 lbs
12 reps 130 lbs
12 reps 130 lbs
12 reps 130 lbs


Did 10 minutes of cardio at a incline of 4 at a speed of 6.5 for warm up.
 
still here and still working out. Had my 2nd week of being on call in the last 3 weeks. Results in very little time to post online. Should be the last time for 4-5 weeks luckily. Those weeks always seem to screw me up, diet is never as good, work out times are sporadic, and sleep is slim, and it greatly cuts into the time with my kid.

Last week results: Exercise 390 minutes - Cals Burnt for the week from exercise: 5326

All in all a low week as I'm usually around 630 minutes and 8K burnt.

Weight wise on Sunday night I was up about 3 pounds, today I'm back down to what I was at the start of last week. Hoping to get a bit lower!
 
D2footballjrc said:
still here and still working out. Had my 2nd week of being on call in the last 3 weeks. Results in very little time to post online. Should be the last time for 4-5 weeks luckily. Those weeks always seem to screw me up, diet is never as good, work out times are sporadic, and sleep is slim, and it greatly cuts into the time with my kid.

Last week results: Exercise 390 minutes - Cals Burnt for the week from exercise: 5326

All in all a low week as I'm usually around 630 minutes and 8K burnt.

Weight wise on Sunday night I was up about 3 pounds, today I'm back down to what I was at the start of last week. Hoping to get a bit lower!
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Keep pushing bruce!
 
3/12/2012

Mood: Tired
Sleep: 4 hours

First night off from on call week, wasn't going to work out but mustered up the drive enough to go in and work out.

Exercise:

Curls
5 sets, 10 reps each set

Dumbbell Row
5 sets, 10 reps each set

Dumbbell Curls
5 sets, 10 reps each set

Gym was just packed today, I decided to just cut it short as there was a ton of high schools working out with this trainer and they had all the benches tied up. I asked and it was just a one day demo thing going on. I decided I'll just go to the track and run and do weights tomorrow, there was no way I was going to try to wait out the 30 people wanting to use the racks.

Track: 3.25 miles

Total HRM read calorie burn: 1138

Supplements Taken:
AM: TestoPro, Erase Pro, Daa, LCLT, Orange Triad, Fish Oil, Organ Shield, Forged Joint Repair
Intra: RecoverPro
PM: TestoPro

Diet was pretty close to spot on yesterday:
1883 cals
230 protein
107 carbs
88 fat
Water: 96 oz.
 
Yah sleep is so important I would be so close to burned out and then a good sleep would save my azz .... have to start a deload this week though...
 
D2footballjrc said:
3/12/2012

Mood: Tired
Sleep: 4 hours

First night off from on call week, wasn't going to work out but mustered up the drive enough to go in and work out.

Exercise:

Curls
5 sets, 10 reps each set

Dumbbell Row
5 sets, 10 reps each set

Dumbbell Curls
5 sets, 10 reps each set

Gym was just packed today, I decided to just cut it short as there was a ton of high schools working out with this trainer and they had all the benches tied up. I asked and it was just a one day demo thing going on. I decided I'll just go to the track and run and do weights tomorrow, there was no way I was going to try to wait out the 30 people wanting to use the racks.

Track: 3.25 miles

Total HRM read calorie burn: 1138

Supplements Taken:
AM: TestoPro, Erase Pro, Daa, LCLT, Orange Triad, Fish Oil, Organ Shield, Forged Joint Repair
Intra: RecoverPro
PM: TestoPro

Diet was pretty close to spot on yesterday:
1883 cals
230 protein
107 carbs
88 fat
Water: 96 oz.
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good work man!
 
D2footballjrc said:
3/12/2012

Mood: Tired
Sleep: 4 hours

First night off from on call week, wasn't going to work out but mustered up the drive enough to go in and work out.

Exercise:

Curls
5 sets, 10 reps each set

Dumbbell Row
5 sets, 10 reps each set

Dumbbell Curls
5 sets, 10 reps each set

Gym was just packed today, I decided to just cut it short as there was a ton of high schools working out with this trainer and they had all the benches tied up. I asked and it was just a one day demo thing going on. I decided I'll just go to the track and run and do weights tomorrow, there was no way I was going to try to wait out the 30 people wanting to use the racks.

Track: 3.25 miles

Total HRM read calorie burn: 1138

Supplements Taken:
AM: TestoPro, Erase Pro, Daa, LCLT, Orange Triad, Fish Oil, Organ Shield, Forged Joint Repair
Intra: RecoverPro
PM: TestoPro

Diet was pretty close to spot on yesterday:
1883 cals
230 protein
107 carbs
88 fat
Water: 96 oz.
Click to expand...


Keep Plugging Bruce!

3/13/12 Day 2, wk 1 (MC 11)
5:15-6:30

Dead Lift 265x5, 310x5, 350x5 ( I looked back through my log and was a bit saddened by the fact that I hit 365x7 in January but have to remember that I was on cycle at that time and have also been reworking my form a bit here)

BBB 5x10 @60% = 245 (Hit all 50 reps, 5x10's with deads suck regardless of weight)

V Bar Pull Down @ 180x9/8/6

Snatch Grip Deads at a 6 in deficit @245x8/6 ( damn near whipped by this point)

Low Pulley Underhand Row @210 x9/7

Gonna hit the core work tommorow before work (assuming I drag my ass out of bed earlier enough.)

Broke fast at 12, finished it off at around 9 with my last 50g proten for the day. Will fast till at least 2 due to my wirk schedule tomorrow, so this in no big deal. 2717 cals (210 carbs, 240 protein {plus 30g bcaa}, 95 fats) with an estimated burn of 4200.
 
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