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Dans fat smack log

Danb2285 said:
Thanks man. My wife and I try to make it to at least 1 game a year. Always a blast. I got her the tickets for our anniversary this year lol best anniversary present I've ever bought haha
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Not isn't a selfish present at all! Smart man. ;-)
 
After a weekend of Football, stadium pretzels with cheese sauce, cheese fries , and pizza it's back to the daily grind today. Glad that I got a couple Cheat meals in this weekend but def. couldn't go back to eating like that all the time. Felt horrible
All weekend lol. Probably be another 3 weeks before I have another cheat meal. And it's only going to be 1 not a whole weekend lol. Went in and hit chest and a little bit of tri's this morning. Felt pretty good. Probably from all the carbs this weekend. Haven't stepped on the scale today a. Probably won't til Friday I don't even wanna know what it says lol.

Decline bb
225-10
245-10
275-8
300-5
315-3
335-1

Incline DB
90-10
100-8
100-8

Dips 3xbw til failure

Peck deck
260-8
260-8
275-7

BW pushup
35
20
15

Y bar tri pushdown
85-10-8-8

Db French press
70-12
70-10
70-8

30 min incline walk on treadmill for cardio.
Diet today is 2400 Cals 70f/50c/385p.
 
Haha I'm with ya after the cheat day! I felt pretty bad about it but it's probably not as bad as you think!
 
Work outs are looking solid...
Thought about tweaking the cals by 200 or so to help drop some weight?
 
AaronJP1 said:
Work outs are looking solid...
Thought about tweaking the cals by 200 or so to help drop some weight?
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Thanks man. I've actually been thinking about it a lot. I'm worried I'm gonna lose muscle mass and not fat if I go any farther into a deficit. I'm 700 under maintenance at 2400 Cals. So if I drop down to 2000-2200 + whatever deficit cardio and lifting put me at I think I'll just be wasting muscle away. Maybe a diet guru can step in and tell me rather thats right or wrong. I'm gonna give it another two weeks and see where I'm at.
 
Danb2285 said:
Thanks man. I've actually been thinking about it a lot. I'm worried I'm gonna lose muscle mass and not fat if I go any farther into a deficit. I'm 700 under maintenance at 2400 Cals. So if I drop down to 2000-2200 + whatever deficit cardio and lifting put me at I think I'll just be wasting muscle away. Maybe a diet guru can step in and tell me rather thats right or wrong. I'm gonna give it another two weeks and see where I'm at.
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Play with it & see what works best.
 
Upped the FSXR to 1 pill with breakfast and 2 in the after noon. Weigh in on Friday. I think I decided to stay around 2500 Cals on gym
Days and 2200 on off days. But up my carbs on both by 25-30 which will still keep me well under 100 a day. And refeed at 175.

DB shoulder press
50-10wu
75-10
75-8
75-8

Flat bench (feelin strong couldn't help it lol)
275-5
285-5
315-2

DB lat raise
20-10
25-8
25-8

Hammer strength MTS shoulder press
180-10
200-8
220-6

St bar front raise
30-10
30-8
30-8

Rear delt cable flys
15-15
20-8
20-7

Arnolds
55-8
55-8
55-8

Neutral grip bw pull ups- 3 sets to failure

Step mill for cardio.

Diet today is 2430 Cals 70f/75c/380p.
 
Randoja said:
Smashed that workout bro!
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Thanks bro I'm gonna get a shirt that just says "powered by purus" lol
 
Let me know when you find that shirt. Strong numbers too man.
 
AaronJP1 said:
Let me know when you find that shirt. Strong numbers too man.
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You"ll be the first to know haha
 
2 weeks into the fat smack. Here's my thought so far. Def. a great appetite suppressant. Most days I feel like I have to force my self to eat. Still getting really hungry late at night but that's from not eating a whole lot during the day I'm sure. The thermo effect or warm feeling has gone away for the most part. Or I've just gotten used to it. Currently taking 2-3 pills a day depending on how hungry I'm feeling in the afternoon. For me personally it's AWESOME mixed with a Pre workout. I feel like I get way more done in the gym and sweat a lot more now. Still doesn't make me like cardio any better though lol but I don't think anything will. Anyway there's my review so far. Had back and bi's today.

Db row
95-12
100-10
110-8

Alt db curl
35-15
35-12
35-10

T bar pull downs
180-10
200-8
220-7

Olympic st bar curl
95-7
100-5
100-6

Hammer strength ISO row
3 plates each side-10/8/6

Db pullover
70-10
75-8
75-6

Hammer strength preacher curl
75-10
85-8
90-6

T bar row
200-10
200-8
200-7

Good mornings 70-3x8

Step mill for cardio. Diet today is 2450 Cals 96f/63c/335p.

EDIT- also did 8 sets of BW pull ups alternating grips.
 
Danb2285 said:
2 weeks into the fat smack. Here's my thought so far. Def. a great appetite suppressant. Most days I feel like I have to force my self to eat. Still getting really hungry late at night but that's from not eating a whole lot during the day I'm sure. The thermo effect or warm feeling has gone away for the most part. Or I've just gotten used to it. Currently taking 2-3 pills a day depending on how hungry I'm feeling in the afternoon. For me personally it's AWESOME mixed with a Pre workout. I feel like I get way more done in the gym and sweat a lot more now. Still doesn't make me like cardio any better though lol but I don't think anything will. Anyway there's my review so far. Had back and bi's today.

Db row
95-12
100-10
110-8

Alt db curl
35-15
35-12
35-10

T bar pull downs
180-10
200-8
220-7

Olympic st bar curl
95-7
100-5
100-6

Hammer strength ISO row
3 plates each side-10/8/6

Db pullover
70-10
75-8
75-6

Hammer strength preacher curl
75-10
85-8
90-6

T bar row
200-10
200-8
200-7

Good mornings 70-3x8

Step mill for cardio. Diet today is 2450 Cals 96f/63c/335p.

EDIT- also did 8 sets of BW pull ups alternating grips.
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Nice lifts bro. That is a killer amount of weight on the DB row and 8 sets of pull ups had to have had your back looking great! Love me some pull ups!
 
Thanks bro's. and LTL it was 8 sets between other sets. So it wasn't back to back. But still killed my back. My back lags though. That's one thing I really want is definition in my back.
 
Danb2285 said:
Thanks bro's. and LTL it was 8 sets between other sets. So it wasn't back to back. But still killed my back. My back lags though. That's one thing I really want is definition in my back.
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My back is one of my strengths and adding weight to pull ups did wonders!! Nice job in any case you killed that workout!
 
Strength was through the roof for me today. Hit PR's on almost everything I touched. Felt awesome. Chest was toast at the end couldn't even crank out that many push ups haha. Ran into a buddy I haven't seen for a few months and he was like OMG man I can't believe how much bigger/leaner you look. So I was feeling pretty confident. Weighed 217.8 yesterday morning Down about 9 pounds which is about 3 pounds a week since I started cutting. Which is about exactly how I wanted to hit it so I dont lose too fast and lose muscle mass along with bf. so after three weeks strength is up weight is down I think I'm doing this right so far haha. Snapped a picture real quick before I left the gym.



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Flat bench
155-15
240-8
330-1(pr)
275-5

Incline db
90-15(pr)
95-12(pr)
100-8

Seated French press 70-3x12

Peck deck
270-10
280-7
280-5

Y bar tri press down
85-12
85-11
85-7

Incline db fly (chest was fried by this point)
50-8
50-8
50-8

Tri rope pushdown
57.5-12
57.5-10
57.5-8

Push ups-45 sec rest
20
15
13

No cardio today cardio is Tuesday Wednesday Saturday this week.
Diet today is the same as it is everyday lol.
 
Maybe I'm taking too much of this stuff... I've been taking 2-3 servings a day. Actual servings so like 4-6 caps daily.
 
R3ACTION said:
Maybe I'm taking too much of this stuff... I've been taking 2-3 servings a day. Actual servings so like 4-6 caps daily.
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Haha Jesus! I thought I was stim tolerant lol
 
Danb2285 said:
Haha Jesus! I thought I was stim tolerant lol
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Yeah well I stay pretty well cracked out! We are working 7 days a week been that way for about 8 months now. 3rd shift to boot and now 12's rotating every other day. Maybe other people can do it without stims but I can't.
 
R3ACTION said:
Yeah well I stay pretty well cracked out! We are working 7 days a week been that way for about 8 months now. 3rd shift to boot and now 12's rotating every other day. Maybe other people can do it without stims but I can't.
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I don't blame you. I would too. This stuff will come in handy in about two weeks. Working 2nd during bow season
 
Danb2285 said:
I don't blame you. I would too. This stuff will come in handy in about two weeks. Working 2nd during bow season
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You'll figure it out man! We can have our own October comp, Dan vs Nate first blood!
 
R3ACTION said:
You'll figure it out man! We can have our own October comp, Dan vs Nate first blood!
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Haha deal
 
330 on bench? Nice PR.
What's helping drive your strength up?
 
AaronJP1 said:
330 on bench? Nice PR.
What's helping drive your strength up?
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Thanks man. There's a couple things helping my bench out...AB's 15/8/1/5 sets I believe are the biggest factor. Just by switching things up I've noticed a huge strength gain. Since I've started the MM I've noticed sins coming faster also..I believe the 330-350 grams of protein a day are contributing quite a bit also. Oh and course a few MG's of good ol test :) lol. But on such a calorie deficit I believe at this point the test is just helping maintain muscle not really building any new.
 
Randoja said:
33O FTW!
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Hell yeah man! I'm going tree fiddy next haha
 
Shoulders were a little off today. I'm assuming from killing chest yesterday. Just fatigued faster than usual on presses. Post gym weight was 221.3.

Seated db press
60-12wu
60-8wu
70-12
70-10
70-7

Db lat raise
25-10
25-10
25-8

St bar front raise
40-8
40-8
40-7

Db shrugs
70-15
75-12
75-10

Hammer strength shoulder press
200-8
200-8
220-8

Rear delt pec deck
130-10
150-8
150-8

Did incline treadmill walk/jog Burnt 450 Cals.
Diet today is 2300 Cals 89f/66c/315p
 
Randoja said:
I know.....stuff. I could squat it :)
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Haha I can't. My legs are on b1tch mode
 
Danb2285 said:
Strength was through the roof for me today. Hit PR's on almost everything I touched. Felt awesome. Chest was toast at the end couldn't even crank out that many push ups haha. Ran into a buddy I haven't seen for a few months and he was like OMG man I can't believe how much bigger/leaner you look. So I was feeling pretty confident. Weighed 217.8 yesterday morning Down about 9 pounds which is about 3 pounds a week since I started cutting. Which is about exactly how I wanted to hit it so I dont lose too fast and lose muscle mass along with bf. so after three weeks strength is up weight is down I think I'm doing this right so far haha. Snapped a picture real quick before I left the gym.



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Flat bench
155-15
240-8
330-1(pr)
275-5

Incline db
90-15(pr)
95-12(pr)
100-8

Seated French press 70-3x12

Peck deck
270-10
280-7
280-5

Y bar tri press down
85-12
85-11
85-7

Incline db fly (chest was fried by this point)
50-8
50-8
50-8

Tri rope pushdown
57.5-12
57.5-10
57.5-8

Push ups-45 sec rest
20
15
13

No cardio today cardio is Tuesday Wednesday Saturday this week.
Diet today is the same as it is everyday lol.
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Beast bro! Nice work.
 
R3ACTION said:
Going for first blood next weekend!
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Man in jealous. I might get to go out opening day (it's a Monday) but then I can't get out til that weekend. Went to check my camera yesterday and someone stole it. I'm pis*ed!
 
Just kinda felt off all day today...I don't know if I'm comin down with a bug or just need some rest. But I felt run down in the gym today. Still got done what I needed to get done, but felt like I was dragging ass the whole time. Outta the gym til Sunday. Hopefully the time off will help.

WG Pullups BW+25
8
7
6

Bb row
135-15 wu
205-10
215-8
225-8

Incline alt db curl
35-10
35-8
35-8

Deadlift (never letting weight touch the ground and pausing at the bottom holding for 3 seconds) never done DL's like this before and it kicked my ass!
225 3x8

Db pull over
70-10
70-9
70-8

Hammer strength ISO row
3 plates each side
3x8

Good mornings 95 -3 sets

Ex bar curl
Bar+25's 12/11/10

BW Nuetral grip pull ups- 3 sets to failure

Single DB row
100-10
100-10
110-8
 
Danb2285 said:
Just kinda felt off all day today...I don't know if I'm comin down with a bug or just need some rest. But I felt run down in the gym today. Still got done what I needed to get done, but felt like I was dragging ass the whole time. Outta the gym til Sunday. Hopefully the time off will help.

WG Pullups BW+25
8
7
6

Bb row
135-15 wu
205-10
215-8
225-8

Incline alt db curl
35-10
35-8
35-8

Deadlift (never letting weight touch the ground and pausing at the bottom holding for 3 seconds) never done DL's like this before and it kicked my ass!
225 3x8

Db pull over
70-10
70-9
70-8

Hammer strength ISO row
3 plates each side
3x8

Good mornings 95 -3 sets

Ex bar curl
Bar+25's 12/11/10

BW Nuetral grip pull ups- 3 sets to failure

Single DB row
100-10
100-10
110-8
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My gym has 3 hammer strength back machines which particular 1 were you using?

There's an over head 1 where the handles are hooks, a seated one with weights near the floor, & another over head one with no hook arms.
We also have a t-bar machine :lol:

I hear there's a dead lift machine too... I'd rather use a bar & some plates for that personally though.
 
AaronJP1 said:
My gym has 3 hammer strength back machines which particular 1 were you using?

There's an over head 1 where the handles are hooks, a seated one with weights near the floor, & another over head one with no hook arms.
We also have a t-bar machine :lol:

I hear there's a dead lift machine too... I'd rather use a bar & some plates for that personally though.
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Yeah we have the same hammer strength back machines. The one I use is a iso row. It Uses free weights instead of cables and pullys. The whole thing looks like its leaning Forward if you look at it from the side. We have the DL machine too. But I only use that for shrugs every once in a while.
 
Danb2285 said:
Yeah we have the same hammer strength back machines. The one I use is a iso row. It Uses free weights instead of cables and pullys. The whole thing looks like its leaning Forward if you look at it from the side. We have the DL machine too. But I only use that for shrugs every once in a while.
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We have an actual shrug machine.
I need to take advantage of these machines more. A lot of gyms don't have all this fancy equipment.
 
Hit legs this morning. Had some pretty sharp pains in my hips when I was doing Romanian DL's so I cut them short. It was a very strange pain and only got it when I set the bar down? No pain on the way up though. Weight was 217.8 this morning.

Squats
135-10
185-8
225-6
245-5
265-4
275-3

Romanian DL
135-8
225-8
315-6
315-5
315-2
225-3

Calf ext
150-12
150-12
150-12
150-12

Leg ext
135-12
135-12
135-10

Did 35 mins incline treadmill cardio starting on speed 3.2 and finishing on 4.4.
 
Good stuff broham, hope the hip feels better. What was your starting weight? Seems like ur down about 5 lbs? Very legit.
 
Randoja said:
Good stuff broham, hope the hip feels better. What was your starting weight? Seems like ur down about 5 lbs? Very legit.
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Hella!
 
Thanks guys. I'm down about 7-9 total depending on the day since I started my cut. And about 6 since I started the FSXR. I'm losing BF though for sure. Especially around my midsection.
 
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