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BigReds Journey to Sowledom!

Good volume workouts man. And like Kat said, I'm sure it makes your wife feel good for the support. But also doing things together is just fun and can take the labor out of some things.
 
RegisterJr said:
That's awesome you're doing it with her. More carbs for the rest of us, too.
Click to expand...

Yes I will miss the carbs but I was starting to get out of control on the weekends myself so need to rein it in and start back strong.

love2liftkat said:
Great work in here Red! That's sweet of you to do the diet with your wife! I know that means a lot to her!
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Thanks Kat!! If she is willing to do it I am there to support and do it with her. I can always adjust my calories to make sure I am getting enough in while still eating the same as she does.

Dma378 said:
Good volume workouts man. And like Kat said, I'm sure it makes your wife feel good for the support. But also doing things together is just fun and can take the labor out of some things.
Click to expand...

Thanks brotha!! It helps me out as well if I have someone I am helping to stay strong.
 
MONDAY WORKOUT

LEG PRESS (35 SECOND REST)
410X20
460X9
480X6

LEG EXTENSION (6/1/3 sec negative)
90X8
90X10
90X8
SUPERSET
SISSY SQUAT (6/1/3 SEC NEGATIVE) [35 SEC REST]
BWX8
BWX10
BWX5

LEG CURLS ( REST PAUSE 10 SECOND REST)
50X15
50X8
50X6

CALF PRESS (6/1/3 SEC NEGATIVE) (35 SECOND REST)
480X8
480X10
480X8

Good workout on legs. Sissy squats are a killer!
Been a week on 1-Andro Max, muscles are definitely fuller and pumped.
 
What are sissy squats? :must build legs:
 
Oh sh*t!
 
I'm going to look like a fool and do these tonight.
 
Dma378 said:
Whoa. I've heard of them but never knew what they were either. Look crazy. Guess BW is all you can do.
Click to expand...

Nope.

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BigRed1974 said:
They give a great stretch for the quads and burn like hell!
Click to expand...

I'm scared to try them, get down, and not be able to get back up. lol
 
TUESDAY CONDITIONING DAY

3 ROUNDS 15 SECOND WORK 20 REST
JUMP ROPE
BATTLE ROPES
V-UP CRUNCH

SPRINTS
7X40YDS
 
WEDNESDAY WORKOUT

SMITH MACHINE ROW (35 SECOND REST)
130X20
180X9
190X6

CLOSE GRIP SMITH BENCH (35 SECOND REST)
110X20
160X9
170X6

UP RIGHT ROW (6/1/3 NEGATIVE) [35 SEC REST]
65X8
65X10
65X8

INCLINE CURLS [6/1/3 NEGATIVE] (35 SECOND REST)
25X8
25X10
25X8

HIGH INCLINE FLYE (30 SECOND REST)
25X30
35X20
40X15

SEATED CALF RAISE (30 SECOND REST)
120X30
140X20
150X15

Diet is going good this week, dropping a good bit of water weight. Definitely bringing out more definition.
I will be adding in some fruits to up the carb content a little, especially around my workouts.
Noticed the weights moved pretty easy yesterday so 1 Andro Max must be kicking in.
 
FRIDAY WORKOUT

INCLINE PRESS (35 SECOND REST)
155X20
205X9
215X4

DB CURL (35 SECOND REST)
22.5X20
32.5X9
37.5X6

OVERHEAD CABLE TRICEP EXT (6/1/3 NEGATIVE) [35 SEC REST]
35X8
35X10
35X8

FACE PULL [6/1/3 NEGATIVE] (35 SECOND REST)
45X8
45X10
45X8


CALF PRESS [6/1/3 NEGATIVE] (35 SECOND REST)
405X8
405X10
405X8


SUNDAY WORKOUT

DB OH PRESS (15 SECOND REST)
20X20
40X9
50X4

GIRONDA PULLDOWN [6/1/3 NEGATIVE] (35 SECOND REST)
120X8
120X10
120X8

STIFF ARM KICKBACK [35 SEC REST]
25X10
25X10
25X10

TRICPE PUSHOUT (35 SECOND REST)
50X10
70X10
80X10

SIDE LATERALS (30 SECOND REST)
5X30
15X20
20X13

Today will be leg day. Still feeling around with my workouts and adding what I like and taking out what I don't care for.
I was going to do legs yesterday but after being outside in 100+ degree weather all day Sunday I was feeling run down. So decided to take the day off and start back today.
Been crazy hot here with temps in the 100's and heat index getting to 110 and above for the last week and a half.
My daughter went to a college softball camp on Sunday and it was brutal for them girls out there on that dirt infield. Good thing they had a bunch of girls so they rotated them in and out so they could get in the shade for awhile.

Diet is going good, this week we are carb cycling with one no carb day and a low carb day. Definitely looking and feeling leaner after just one week. But I do look forward to when I can add in some higher carb days.

Still dosing 1 Andro Max at 3 caps per day and making some good strength gains with it.
 
Strong inclines, Red! Staying consistent man!
 
THURSDAY WORKOUT

TRAP BAR DEADLIFT (60 SECOND REST)
275X3X6

DIPS (60 SECOND REST)
BW+40X6X4
[ALTERNATING SETS]
PENDLAY ROW [60 SEC REST]
225X6X4

DECLINE SKULL CRUSHER (60 SECOND REST)
90X6X4
[ALTERNATING SETS]
DB CURL (60 SECOND REST)
45X6X4

HANGING KNEE RAISE (60 SECOND REST)
BWX6X4
 
SUNDAY WORKOUT[/B]

INCLINE PRESS (60 SECOND REST)
255X3X6

DB ROMANIAN DEADLIFT (60 SECOND REST)
70X6X4
[ALTERNATING SETS]
OHP [60 SEC REST]
135X6X4

STANDING CALF RAISE (60 SECOND REST)
225X10
225X8
225X6
225X5
[ALTERNATING SETS]
UP RIGHT ROW (60 SECOND REST)
95X6X4

OH CABLE EXT (60 SECOND REST)
40X10
40X10
40X10
40X6

Next week I will go to 6 sets of 4 on Inclines. Plan on increasing weight on the exercises I hit my reps for and the rest will concentrate on getting all my reps in.
I was down to 254 so 3 pounds in 2 weeks. Slow and steady. Definitely can see the difference and feel it.

On Friday I did a conditioning workout of Jump rope, abs, Battle ropes and sprinting.

Still taking 1 Andro Max, taking 4 caps a day, helping keep my strength moving up even while dieting.
 
Strong work Red!
 
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Not the best quality but arms were feeling swole today!
 
Looking awesome, red!!!!!
 
TUESDAY WORKOUT

PULL UPS (70 SECOND REST)
BWX3X6

FLAT BENCH PRESS (60 SECOND REST)
255X6X4
[ALTERNATING SETS]
HAMMER CURLS [60 SEC REST]
40X10X4

SEATED CALF RAISE (60 SECOND REST)
200X10X4
[ALTERNATING SETS]
GLUTE HAM RAISE (60 SECOND REST)
BWX6X3
BWX4X1

SISSY HACK SQUAT (60 SECOND REST)
135X6X4

Going to increase to 4 reps on Pull ups and going to increase weight on all exercises that I completed all the reps.
Diet is going good, carb cycling through out the week with one cheat day.
Have 13 days left with 1 Andro max and it is going good, working out hard 3 days per week and then doing another 3 days of conditioning work.

On Monday I pushed the sled around and will be doing that at least once a week.
My wife has been sticking to the diet and has lost 8 pounds in the first two weeks and that is without any workouts.
My daughter has been sticking with her workouts and it is paying off at pitching and hitting.
 
Blurry pic, but swole nonetheless!
 
THURSDAY WORKOUT

TRAP BAR DEADLIFT (60 SECOND REST)
315X4X6
Went up 40 pounds and went up to 4 reps. Started way to light last workout.

DIPS (60 SECOND REST)
BW+45X6X4
[ALTERNATING SETS]
PENDLAY ROW [60 SEC REST]
230X6X4
Increased 5 pounds on both exercies

DECLINE SKULL CRUSHER (60 SECOND REST)
90X10X4
[ALTERNATING SETS]
DB CURL (60 SECOND REST)
40X10X3
40x8x1
Increase reps from 6 to 10 from last workout.

FACE PULLS (45 SECOND REST)
50X10X4
Added these in this week

Diet and workouts are going good. Looking leaner but strength is still increasing with the help of 1 Andro Max.
At the moment doing 3 days weight training, 2 days conditioning work, 1 day ab specific training and 1 off day.
Today will be my off day this week.
Diet has been mostly lower carbs the last few weeks, about to switch to carb cycling with 2 days no carbs, 2 day low carbs, 2 days medium carbs and 1 cheat day. Going to see how this works and will adjust from there.
 
Enjoy your off day, you earned it. Nice job to your wife too for losing the weight and sticking to the diet.
 
SATURDAY WORKOUT

INCLINE PRESS (70 SECOND REST)
255X4X6
Went up 1 rep on all sets

DB ROMANIAN DEADLIFT (60 SECOND REST)
80X6X4
[ALTERNATING SETS]
OHP [60 SEC REST]
140X6X4
Increased 10 pounds on RDL and 5 pounds on OHP

STANDING CALF RAISE (60 SECOND REST)
225X10
225X10
225X10
225X8
[ALTERNATING SETS]
UP RIGHT ROW (60 SECOND REST)
135X6X4
Increased reps on Calf raise. Went up 40 pounds on Up right rows

OH CABLE EXT (60 SECOND REST)
40X10
40X10
40X10
40X7
Increased by 1 rep on last set
 
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Quick pic first thing this morning
 
Looking lean and swole!!!!! DILF all the way! :)
 
MONDAY WORKOUT

PULL UPS (70 SECOND REST)
BWX4X6
Increase to 4 reps on all sets

FLAT BENCH PRESS (60 SECOND REST)
260X6X4
[ALTERNATING SETS]
HAMMER CURLS [60 SEC REST]
42.5X10X4
Increase 5 pounds on Inclines and 2.5 pounds on Hammer curls

SEATED CALF RAISE (60 SECOND REST)
210X10X4
[ALTERNATING SETS]
GLUTE HAM RAISE (60 SECOND REST)
BWX6X3
BWX5X1
Increase 10 pounds on Seated calf raise and went up 1 rep on my last set of GHR

SISSY HACK SQUAT (60 SECOND REST)
155X6X4
Increase 20 pounds from last workout

Even with carbs low and working to lean out still increasing weight or reps each workout.
 
Woohoo! Awesome job!
 
WENDESDAY STRENGTH CIRCUIT WORKOUT

TRAP BAR DEADLIFTS
325X5
335X4
345X3
355X2
365X1
FLAT BENCH PRESS
265X5
275X4
285X3
295X2
305X1
HIGH PULL
140X5
145X4
150X3
155X2
160X1
STANDING OHP
140X5
145X4
150X3
155X2
160X1
PULLUP
BWX5
5X4
10X3
15X2
20X1

This workout was done in circuit style with 30 seconds to 1 minute rest between exercises. Pretty much once I add weight and composed my breathing I would do the next exercise.
I got this workout from T-Nation and it intrigued me so figured I would give it a try. Took about 40 minutes to complete but I did enjoy it.
 
Strong bench Red.
 
THURSDAY STRENGTH CIRCUIT WORKOUT

TRAP BAR DEADLIFTS
315X5
325X4
335X3
345X2
355X1
FLAT BENCH PRESS
255X5
265X4
275X3
285X2
295X1
HIGH PULL
140X5
145X4
150X3
155X2
160X1
STANDING OHP
140X5
145X4
150X3
155X2
160X1
PULLUP
BWX5
2.5X4
5X3
7.5X2
10X1

For the second day kept the same exercises but just dropped the weight by 5 to 10 pounds.
Had a long weekend off, went with a bunch of family and rented a big cabin/camp on the coast of Louisiana and caught a few crabs. Then did a good shrimp and crab boil. The rest of the time just hung out and had a good time.

Get back to training and diet today!
 
MONDAY STRENGTH CIRCUIT WORKOUT

TRAP BAR DEADLIFTS
325X5
335X4
345X3
355X2
365X1
FLAT BENCH PRESS
265X5
275X4
285X3
295X2
305X1
HIGH PULL
145X5
150X4
155X3
160X2
165X1
STANDING OHP
145X5
150X4
155X3
160X2
165X1
PULLUP
BWX5
5X4
10X3
15X2
20X1

This is a 5 day workout with 3 heavy days and two lighter days. It is a program by Christian Thibodeau on T-Nation. So far I am liking it. Only will be using it for a couple of weeks cause I will be starting a shut down at the plant I work and will be working 12 hour days and with my drive it will make it more like 15 hour days. So I will cut back to 3 days a week once I start that but figured this would be a good primer to get me going.

Today is Day 1 of my PCT after a good cycle of Ostar1ne bridged into a cycle of The 1, DermaFury and 1 Andro Max.
For my PCT I will be using Nolva, Super PCT, LJ 100 and Transform which I will taper down each week.
For the next two months I will be using Carad1ne, DermaStrength and EP1C Unleashed as my staple supplements and plan on adding in Ghar1ne next month and will do a 3 month run of it.

Diet is going good, staying mostly low to moderate carb with a cheat day. Starting to see some leaning out especially in the lower belly. My wife is still sticking with the diet so that makes it a lot easier for me. Also my daughter has been getting some good workouts in at school, actually doing some physical activity in P.E. lots of running, sprinting and bodyweight exercises.

I have an updated pic on the last page showing my progress
 
Strong pressing man.
 
Strong workouts!! You're looking awesome!!!
 
TUESDAY STRENGTH CIRCUIT WORKOUT

TRAP BAR DEADLIFTS
315X5
325X4
335X3
345X2
355X1
FLAT BENCH PRESS
255X5
265X4
275X3
285X2
295X1
HIGH PULL
140X5
145X4
150X3
155X2
160X1
STANDING OHP
140X5
145X4
150X3
155X2
160X1
PULLUP
BWX5
2.5X4
5X3
7.5X2
10X1

Little bit of a lighter day
 
Woah, sexy!!!!!!
 
WEDNESDAY STRENGTH CIRCUIT WORKOUT

TRAP BAR DEADLIFTS
330X5
340X4
350X3
360X2
370X1
FLAT BENCH PRESS
270X5
280X4
290X3
300X2
310X1
HIGH PULL
140X5
150X4
160X3
170X2
180X1
STANDING OHP
140X5
150X4
160X3
170X2
180X1
PULLUP
2.5X5
10X4
20X3
30X2
40X1

Varying my weights from day to day with Monday, Wednesday and Friday being my heavier days and Tuesday and Thursday will be lighter days for recovery. This workout is simple but seems to be very effective so far.
I am soaking wet by the time I am done, EP1C Unleashed has a lot to do with that. Don't know if it is the Carad1ne kicking in but my endurance seemed much improved yesterday.
Seeing some positive signs with leaning out and will keep this going. Diet has been really good this week and lost most of the water weight I gained after my long weekend off.
 
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