Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Big Boys on quest for leanness phase 2

4/19/2012

A. Dumbbell Split Squat Weight: 60 X 2 12, 12, 12
A. Neutral Grip Dumbbell Bench Press Weight: 70 X 2 13, 12, 12
A. Bent Over Dumbbell Row Weight: 80 X2 12, 13, 12

B. Barbell Straight Leg Deadlift Weight: 235 12, 13, 12
B. Wide Grip Lat Pulldowns Weight: 160 12, 12, 12
B. Flat Pronated Flyes Weight: 35 X 2 12, 12, 12

C. Seated Hammer Curls Weight: 45 X 2 12, 11, 10
C. Lying Dumbbell Tricep Ext. Weight: 45 X 2 12, 12, 11

Time: 41 Minutes ----- Cals Burnt: 852 ----- %Fat: 16 -----

Diet:

Breakfast:
Smoked Brisket – 10oz

Lunch:
Prosciutto & Mozzarella – 8oz
Chicken Breast – 10oz

Dinner:
Chicken Breast – 10oz
Turkey Pepperoni
String Cheese – 2oz
Whonu Chocolate Low Carb Cookie – 1 cookie (8 carbs, 3 fiber)

Snacks:
Turkey Pepperoni
String Cheese – 2 oz

Macros:
Cals: 2610
Carbs: 20
Fat: 156
Protein: 323
Fiber: 6

Water: 19 cups or 152oz.

Supplements:
AM: Orange Triad, Organ Shield, 3000mg Fish Oil, Erase Pro, Power Chews Raspberry Ketones, DCP
Lunch: Raspberry Ketones, Glycobol, DCP
Pre: Maniac, Anabolic Ignite
Intra: RecoverPro 3 scoops (24g)
Supper: Raspberry Ketones, Glycobol, DCP
PM: Raspberry Ketones, DCP, 3z.


On the 20th I have a family gathering at 6:00 so I'm going to have to go home stim up fast and hit the gym fast to get a shower in before they get to my house.
 
Ok, so here is how it went today. Woke up around 5:30, said may as well roll out and hit the weight room. Poured the coffee, took the sups and meds and rolled out on 3 scoops of Jac3d an 6g BCAA.

Day 4, wk 2 (75%) Started with some light RC work nad full ROM Warmup sets)
7:35-8:30

Standing OH BB Press 5x5 @155 (Maybe it was the morning thing, but this felt heavier than it should have)

Incline DB Press @75's 12/12/9

Tate Press 35x12, 40x9/8

BO DB Row 100x12/12, 120x6/6 (grip issues) 120x8/8 (Very freaking happy here!)

Cross Body Hammer Curl 35x12/12 twice, 40x8/8 (Still hurt the elbow but getting better)

Hit the shower and went to work Broke fast at 12:25, shut it off at 8:00.

After work hit 35 minutes of Random Hills - 274 cals.

Dietary for today: 2723 cals (194 carbs, 239 protein [plus 52g bcaa], 113 fats) with an estimated burn of 4260.
 
4/20/12

Had a good workout overall. But good god my legs and calves are screaming at me.

Precor Shoulder Press FT555 (Was rotating like Arnold Presses)

12 reps 30 lbs each arm
12 reps 55 lbs
12 reps 55 lbs
12 reps 40 lbs
12 reps 30 lbs


Cable Pullovers

12 reps 80 lbs
12 reps 110 lbs
12 reps 110 lbs
12 reps 90 lbs
12 reps 80 lbs


Vertical Chest Press

12 reps 110 lbs
12 reps 200 lbs
12 reps 200 lbs
12 reps 170 lbs
12 reps 140 lbs


Pec Fly's

12 reps 70 lbs
12 reps 120 lbs
12 reps 120 lbs
12 reps 100 lbs
12 reps 100 lbs


Seated Leg Curls

12 reps 70 lbs
12 reps 120 lbs
12 reps 120 lbs
12 reps 100 lbs
10 reps 70 lbs


Leg Extensions

12 reps 125 lbs
12 reps 140 lbs
12 reps 170 lbs (Personal best to Date)
9 reps 110 lbs
10 reps 95 lbs
 
April 20th, 2012 (Friday)

A. Barbell Squat 245 X 12, 245 X 8, 245 X 7
A. 45 Degree Incline Neutral Grip Dumbbell Press 90 X 12, 60 X 12, 60 X 12
A. Dumbbell Row 80 each side X 12, 12, 12

B. Narrow Stance Barbell Deadlift 230 X 12, 230 X 12, 230 X 9
B. Narrow Grip Supinated Lat PullDown 9th weight on selector X 12, 12, 12
B. Standing Dumbbell Overhead Press 60 X 12, 13, 12

C. Dumbbell Zottman Curls 60 X 12, 12, 11
C. Decline Dumbbell Tricep Extensions 50 X 14, 14, 13

43 minutes --- Cals --- 803 -- 18% fat

Diet:

Breakfast:
Ham, Cheese, Eggs

Apple X 2

Lunch:
Chicken Breast - 10oz
String Cheese - 2oz
Turkey Pepperoni


Dinner:
Side Salad
Sirloin Steak - 12oz
Baked Beans & Bacon - 1/2 cup

Snacks:
Beef Jerky 4.4oz
Smoked Almonds 42g

Macros:
Carbs: 52 (Apples were 30 of them)
Fat: 149
Protein: 220
Fiber: 17
Water: 120oz


Weight tonight is really high again, It's just weird measured and waist is holding at just under 42 inches so it's not putting on size there. Not sure what is going on, overnight I gained 9 pounds like BAM. Lost 5 of it today but it's back tonight. Either my scale is wonky or something else is going on.


Supplements:
AM: DCP 2 tabs, R.Ketones X 2 tabs, Orange Triad X 3, Organ Shield X2, Fish Oil 3000mg, Erase Pro, Power Chews Creatine, Glycobol X 2

Pre Lunch: DCP 2 tabs, R.Ketones X 2, Glycobol X2
Lunch: FocusXT 1 scoop
Pre Supper: DCP 2 tabs, R.Ketones X 2, Glycobol X2
Intra: Recover Pro 3 scoops (24 grams)
PM: Orange Triad X3, Fish Oil 1400mg, 3z, DCP 1 Tab, R. Ketones 1 tab.
 
D2footballjrc said:
April 20th, 2012


Weight tonight is really high again, It's just weird measured and waist is holding at just under 42 inches so it's not putting on size there. Not sure what is going on, overnight I gained 9 pounds like BAM. Lost 5 of it today but it's back tonight. Either my scale is wonky or something else is going on.
Click to expand...


Your on the scale to much that is what is going on. I fell into the same thing. I have been putting on mass and leaning up some. I finally just said screw it. As long as my clothes fit loose and I don't have to wear larger sizes in the pants everything is ok.
 
Onlychevy6 said:
Your on the scale to much that is what is going on. I fell into the same thing. I have been putting on mass and leaning up some. I finally just said screw it. As long as my clothes fit loose and I don't have to wear larger sizes in the pants everything is ok.
Click to expand...

Yah that's it in a nutshell, usually makes sense once a week at the exact same time in the exact same situation.
 
Onlychevy6 said:
Your on the scale to much that is what is going on. I fell into the same thing. I have been putting on mass and leaning up some. I finally just said screw it. As long as my clothes fit loose and I don't have to wear larger sizes in the pants everything is ok.
Click to expand...

Ive weighed myself everyday for almost a year now, this is an odd weight gain for me, so then today is my normal record weight day on mfp, im apprently up 9 pounds in 2 weeks then of recording? Thats odd.
 
D2footballjrc said:
Ive weighed myself everyday for almost a year now, this is an odd weight gain for me, so then today is my normal record weight day on mfp, im apprently up 9 pounds in 2 weeks then of recording? Thats odd.
Click to expand...


Looking ar all the goodies you have been taking it is possible of some actual muscle gain and some fat. I doubt it is all fat. Maybe also retaining some water weight for some reason. Who knows. The real question is how do you feel? Are you clothes still fitting looser where you want them?
 
April 22, 2012

Work Out:

A. Dumbbell Split Squat Weight: 65 X 2 12, 12, 12
A. Neutral Grip Dumbbell Bench Press Weight: 74 X 2 12, 12, 11
A. Bent Over Dumbbell Row Weight: 135 12, 12, 10

B. Barbell Straight Leg Deadlift Weight: 255 12, 12, 11
B. Wide Grip Lat Pulldowns Weight: 175 12, 12, 12
B. Flat Pronated Flyes Weight: 40 X 2 12, 12, 10

C. Seated Hammer Curls Weight: 45 X 2 12, 12, 11
C. Lying Dumbbell Tricep Ext. Weight: 45 X 2 12, 12, 9

+ 25 minutes Elliptical

Time: 72 Minutes ----- Cals Burnt: 1128 ----- %Fat: 15 -----


Diet:

Breakfast:
None

Lunch:
Hamburger meat - 8oz
Chicken Breast - 12 oz
Salad Greens - 2 cups
Calorie Free Walden Farms Dressing

Dinner:
Chicken Breast 10 oz
Real Bacon crumbled 3tbps
Salad Greens 4 cups
Calorie Free Walden Farms Dressing

Snacks:
String Cheese 2 oz

Macros:
Carbs: 8
Fat: 62
Protein: 221
Fiber: 6
Water: 92 oz

Supplements:
AM: RK, DCP, Orange Triad, Fish Oil
Pre: Wyked 1 full scoops
Intra: Creatine 1 scoop, RecoverPro (3 scoops, 24g)
PM: RK, DCP, 3z, Fish Oil
 
Quick update. Someone is now moving back into the right direction. At the start of last week I was up to 245.8. Well this morning daddy is down 240.2. Hell yeah it feels so good to be going in the right direction again.
 
Onlychevy6 said:
Quick update. Someone is now moving back into the right direction. At the start of last week I was up to 245.8. Well this morning daddy is down 240.2. Hell yeah it feels so good to be going in the right direction again.
Click to expand...

Awesome Jeff! I finally broke 260 Sat, then promptly took a cheat ;). Back up on it Sunday.
 
taman6886 said:
Awesome Jeff! I finally broke 260 Sat, then promptly took a cheat ;). Back up on it Sunday.
Click to expand...

Lol. That is awesome. We will all soon close the doors for good on the skin chub club.
 
Onlychevy6 said:
Lol. That is awesome. We will all soon close the doors for good on the skin chub club.
Click to expand...

As much fun as it has been... that will be a great day... but then you could always find replacements and help them.. like ripples in a pond... :)
 
4/23/12 Day 1, wk3 (85%)
5:45 - 6:40 (Started with about 6 minute cardio warm up and deep calf stretching.

Back Squat 5x5 @300 (Still getting deeper but not quite para yet)

Power Clean 5x5 @145

Still struggling with technique on split squats ( I envy you here Bruce)
Set 1 Bulgarian style with a single 35, free hand on bench for balance, 8/8, Tried regular split squat w/10's 8/8(still did not feel right), went back to the Bulgarian style with a 25, 8/8

Leg Raise 25/20/15.

Broke fast at a bit after noon, shut it down at about 8:00. 2632 cals, (179 carbs, 223 protein [plus 34g bcaa], 119 fats) with an estimated burn of 4050.
 
4/23/12

Had a real bad day today at the office. Was beyond pushed to the limit and really needed tonight's training. I am so glad I am now able to listen to my Ipod while training so I can just zone out and do what needs to be done.

DB Bent Over Rows

12 reps 65 lbs
12 reps 100 lbs
12 reps 100 lbs
12 reps 90 lbs
12 reps 80 lbs


Standing Arnold Press

12 reps 30 lbs
12 reps 55 lbs
12 reps 55 lbs
12 reps 45 lbs
10 reps 30 lbs


Incline DB Curls

12 reps 20 lbs
15 reps 30 lbs
15 reps 30 lbs
12 reps 25 lbs
12 reps 20 lbs


EZ Bar Curls

12 reps 40 lbs
15 reps 70 lbs
15 reps 70 lbs
12 reps 50 lbs
12 reps 40 lbs


finished up with 25 minutes of cardio
 
Yah aren't you glad you have the gym, no matter how bad your day is you can still go have some fun and work out some frustrations. I love workout days, I look forward to going to the gym all day. I actually wish I could train more often..
 
April 23, 2012

Workout

A. Barbell Squat 255 X 12, 245 X 9, 245 X 8
A. 45 Degree Incline Neutral Grip Dumbbell Press 100 X 12, 60 X 12, 60 X 10
A. Dumbbell Row 85 each side X 12, 12, 12
B. Narrow Stance Barbell Deadlift 230 X 12, 230 X 11, 230 X 9
B. Narrow Grip Supinated Lat PullDown 10th weight on selector X 12, 12, 12
B. Standing Dumbbell Overhead Press 75 X 12, 12, 11

C. Dumbbell Zottman Curls 60 X 13, 13, 12
C. Decline Dumbbell Tricep Extensions 50 X 14, 12, 14
41 minutes --- Cals --- 868 -- 14% fat

Diet:
Breakfast:
Romaine Lettuce 2 cup
String Cheese – 3oz
Turkey Pepperoni
Crumbled Bacon

Lunch:
Brats – 2 links (7.5 oz total)
Romaine Salad
String Cheese – 2 oz
Apple – 1 small Empire Apple
Turkey Pepperoni

Dinner:
Chicken Breast – 10oz
Romaine salad – 2 cups

Snacks:
String Cheese – 3 oz

Cals: 1773
Carbs: 29
Fat: 101
Protein: 178
Fiber: 16
 
4/24/12 Day 2, wk 3 (85%)
5:15-6:20 (started with a light cardio warm up and some RC work)

Bench 5x5@230 (hit all reps)

Dip 6/8/7

BO DB Row @200 10/10/10

Assisted Pull up (265 bw+clothes-55)=210 8/8/8

(15 pound jump from last week, very happy with this.)

Side bends 3x12 each side

Wrapped things up with 25 minutes of Random Hills, 180 cals.

Fed from 12:30-8:15 2729 cals (111 carbs, 240 protein [plus 40g bcaa], 145 fats) estimated burn of 4250.
 
Well diet is ehhh. It happens on days I go in for my Stelara shot. Funny enough some reason after the shot I always crave a burger. I don't know if it's because the shot makes me feel like crap and I need the grease or what. Arm still feels like it's burning tonight, will hopefully hit the gym tomorrow if the burn goes bye bye tomorrow.
 
D2footballjrc said:
Well diet is ehhh. It happens on days I go in for my Stelara shot. Funny enough some reason after the shot I always crave a burger. I don't know if it's because the shot makes me feel like crap and I need the grease or what. Arm still feels like it's burning tonight, will hopefully hit the gym tomorrow if the burn goes bye bye tomorrow.
Click to expand...

Hope you can get back up on it soon D2 :burger:

Hit some am fasted cardio, 32 minutes, 244 cals. Kept the diet fairly tight today: 1847 cals (103 carbs, 184 protein [+34g bcaa], 84 fats) estimated deficit of 1500.
 
4/25/12


well I am a tad mad. I jacked up my back today while training. Appears to be a sprain? Not 100% sure yet though. As I was starting my work set on the Wide grip rows my back popped forward and i went to the ground. I am flipping sore as can be and hard to move. So i may be laying low for a week or two until I heal up. So not happy about it.


Flat Bench

12 reps 200 lbs
12 reps 230 lbs
12 reps 230 lbs
12 reps 210 lbs
10 reps 190 lbs


Push Press

12 reps 100 lbs
12 reps 120 lbs
12 reps 120 lbs
12 reps 100 lbs
15 reps 70 lbs


Wide Grip Seated Cable Rows

12 reps 120 lbs
10 reps 200 lbs (and then the pop happened)
 
Onlychevy6 said:
4/25/12


well I am a tad mad. I jacked up my back today while training. Appears to be a sprain? Not 100% sure yet though. As I was starting my work set on the Wide grip rows my back popped forward and i went to the ground. I am flipping sore as can be and hard to move. So i may be laying low for a week or two until I heal up. So not happy about it.


Flat Bench

12 reps 200 lbs
12 reps 230 lbs
12 reps 230 lbs
12 reps 210 lbs
10 reps 190 lbs


Push Press

12 reps 100 lbs
12 reps 120 lbs
12 reps 120 lbs
12 reps 100 lbs
15 reps 70 lbs


Wide Grip Seated Cable Rows

12 reps 120 lbs
10 reps 200 lbs (and then the pop happened)
Click to expand...

**** Dawg, taht SUX! Lumbar? What area?
 
D2footballjrc said:
Well diet is ehhh. It happens on days I go in for my Stelara shot. Funny enough some reason after the shot I always crave a burger. I don't know if it's because the shot makes me feel like crap and I need the grease or what. Arm still feels like it's burning tonight, will hopefully hit the gym tomorrow if the burn goes bye bye tomorrow.
Click to expand...

I have 3 burgers planned for tonight, extra lean but still good... I am going to get some 97% lean at the butchers soon...
 
DreamWeaver said:
That's an unusual exercise to get that on, you wouldn't see it coming..
Click to expand...

Tell me about it. Had the weight on hand did a few reps. Then my lower back just buckled. Wondering if it was from doing the push press prior as I don't normally do that exercise
 
Onlychevy6 said:
Tell me about it. Had the weight on hand did a few reps. Then my lower back just buckled. Wondering if it was from doing the push press prior as I don't normally do that exercise
Click to expand...


That's probably it, very straining on the back if you lean back too far...
 
Back injuries suck. I'm pretty much prone to them, and I'm in and out of the chiropractor throughout the year because of it. Also the reason i can't do deads anymore.

Take care of that back Jeff!
 
Tonight's session KICKED MY ASS!
Day 3, wk3 (85%)
5:05-6:15 (Started with light cardio and deep calf stretches)

Deads 5x5 @325 (for some reason, could not lock out rep 5 on set 3, reminded myself that was BS and hit all 5 reps on sets 4 and 5)

Front Squat 170x8/8, 180x8 (Getting to para on these, another 15lb jump)

Back Raise w/85# DB
10/10/10

BB Shrugs 3x12 @300

Planks 5 reps with 35 second hold, 30 second rest.

Fed from 12-8. Dietary: 2616 cals (193 carbs, 230 protein [plus 40 g bcaa], 106 fats) estimated burn 4150.
 
Rolled out on 10g bcaa and 2 scoops of jack3d for some fasted cardio. 32 minutes, 231 cals. Gonna have to put lifting off till tomorrow as my youngest has his first Little League game tonight. The season is much more demanding than pee wee league so I may have to switch to a 3 day 5x5 routine such as Strong Lifts.


Gentleman, our agreed upon deadline is fast approaching. When we get there, please post before and after stats and calculate the change.
 
thats good but with my schedule and being on the go and coaching baseball and three boys playing baseball, a girl in softball and soccer and a boy who is doing summer hockey, its the only i can get my prot counts in there and cals
 
freezito said:
Can anybody explain to me the diffrent types of proteins
Click to expand...

Whey is fast absorption so great post w/o, casein is slower absorb so good for last feed before a fast. Avoid soy protein as a primary protein source. I prefer blends which offer the best of both worlds.
 
taman6886 said:
Nearly 2 5# tubs/month.

How's thye healing up going Jeff?
Click to expand...

Its going brother thanks for asking. Sore as can be but in the next few days we should see if it gets better if not I will go and see and getting x rays to see if it might be a slipped disk.
 
Onlychevy6 said:
Its going brother thanks for asking. Sore as can be but in the next few days we should see if it gets better if not I will go and see and getting x rays to see if it might be a slipped disk.
Click to expand...

Ok, take care of that brohamma!
 
April 27th, 2012

Workout just dominated me. Trainer switched it up on me.

Invalid Link Removed

Starting to see major differences in my arms and legs. Belly is still there and will be there for awhile. I am okay with that!

Diet:
Cals: 2018
Carbs: 64 (15 from PowerChews)
Fat: 103
Protein: 223

Breakfast:
Sausage
Eggs
Fat Free Cheddar Cheese

Lunch:
Chicken Breast - 10oz
Stewed Tomatoes and Zucchini
Mixed Fresh Fruit
Cauliflower

Dinner:
Romaine Salad
Chicken Breast - 10oz
Fat Free Mozzarella Cheese
Walden Farms Italian Dressing

Snacks:
Pepperoni Slices - reg.
Turkey Pepperoni - 70% less fat.

Water: 152oz.

Supplements:
AM: Raspberry Ketones, DCP, Glycobol, Orange Triad, Fish Oil 3000mg, Organ Shield, Erase Pro, Power Chews Creatine, Agmatine
Lunch: Raspberry Ketones, DCP, Glycobol
Pre: Wyked, Agmatine, BA
Intra: Recover Pro - 24grams
PM: Raspberry Ketones, DCP, 3z, Glycobol
 
D2footballjrc said:
250 day progress pictures.

Invalid Link Removed
Click to expand...

Awesome work brotha, you have come such a long ways!

4/28/12 Day 4, wk 3 (85%)
2:10-3:25

Standing OH BB Press (this was supposed to be 175 but found out after set 1 I had a 50lb bar)
180x3 (decreased to 170)x5/5/5/3. May have overstimated my max a bit here, gonna drop it to 200 even for next run through.

Inc DB Press 80x11/9/3 (increased bench angle on last set so to make up, kept that angle 65'sx12)

Tate Press 40's x9/9/9

BO DB Rows (Was at Bryan Ohio Y, only goes to 100lb DBV's)
12/12, 12/12, 12/12

Cross Body Hammer Curl @40x10/10, Dropped to 30's and cleaned up the form a bit 12/12, 10/10.

Finished up with 25 minutes of cardio, 145 cals.
 
taman6886 said:
Awesome work brotha, you have come such a long ways!

4/28/12 Day 4, wk 3 (85%)
2:10-3:25

Standing OH BB Press (this was supposed to be 175 but found out after set 1 I had a 50lb bar)
180x3 (decreased to 170)x5/5/5/3. May have overstimated my max a bit here, gonna drop it to 200 even for next run through.

Inc DB Press 80x11/9/3 (increased bench angle on last set so to make up, kept that angle 65'sx12)

Tate Press 40's x9/9/9

BO DB Rows (Was at Bryan Ohio Y, only goes to 100lb DBV's)
12/12, 12/12, 12/12

Cross Body Hammer Curl @40x10/10, Dropped to 30's and cleaned up the form a bit 12/12, 10/10.

Finished up with 25 minutes of cardio, 145 cals.
Click to expand...

Good work man!

I want my OHP to be higher too... Just gotta be patient I guess lol.
 
You must log in or register to reply here.
Back
Top