Fat to Shredded in 2022 Log

Thantis

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I'm moving this thread I started from Training over here since I'll be starting my cycle real soon as I'm getting closer to my target! Today was my first day using GW-501516 10mg and I have to say it worked great, didn't use any pre-workout to see how it made me feel and I could tell it gave me more in the tank that I usually have.

I've dated all the old stuff for tracking. I took a full week off due to a vasectomy surgery last Monday so today was my first day back and I still have some pain so this week I'll be doing light work and hopefully by next week I'm back to 100% - So far I've lost 12lbs and have another 18 to go.


Stats 4/11/22- 32, 198lb, 5'10, Upper abs barely peaking through now, probably would be more prominent if I actually tanned :LOL:

Cycle - 16 weeks

GW-501516 20mg daily - Started 4/11/22 - Ended 6/20
Tri-Test 400mg wk - Started 4/24 - Bumped to 600mg/wk 5/26
Mast E 200mg wk - Started 4/24 -Bumped to 600mg/wk 5/26
Var 40mg daily - Started 4/24 - Ended 6/4
Eating in a deficit the entire cycle 1600~1800


3/28 - Push
Flat bench Barbell - Warm up x10 135lb, Working set x8 185lb, x6 205lb x4 225lb
Incline bench Barbell - Warm up x10 135lb, Working set x8 155lb x6 185lb x5 185lb
Incline bench Dumbbell - 3 sets x8 60lb
Cable Flys Upper setting - x8 20lb, x8 25lb x6 30lb
Cable Flys Lower setting - x8 20lb, x8 25lb x6 30lb
Pec-Dec - x8 100lb x8 115lb x8 130
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Cable Tricep Rope (behind the head) x8 30lb x8 40lb x6 40lb
Cable Tricep EZ Curl Bar- For these I do my sets x5 with an underhand pull down then transition to an overhand with no break for another x5 for 3 sets at 50lbs
Chest Dips - x10 110lb x8 130 - till failure which was 9 at 135
DB Pull Over - x10 50lb x10 50lb x10 50lb
Finished on treadmill at 15% incline 2.0spd for 30 minutes.

3/29 Pull
Deadlift - Warm up x10 225 - Working set x5 245 x5 265 x4 315
Bent over Barbell Row - x8 135 x8 185 x5 225
Hammer Strength ISO Low Lat Row - Single Arm(s) x10 98 x8 143 x6 188
Hammer Strength ISO Low Lat Row - Double arm(s) x10 188 x8 278 x6 368
Sitting EZ Curl Barbell - x8 95 x8 95 x5(to failure) 115
Incline Bench Dumbbell Curls - x8 30 x8 35 x6 40
Standing Hammer Curls - x8 30 x8 35 x6 40
Cabled EZ Curl Bar - x8 50 x8 60 x8 80
Cabled Straight Bar Curl - x8 50 x8 60 x6 80
Cable Lat Pulldown Close Grip - x10 100 x8 120 x8 140
Cable Lat Pulldown Wide Grip - x10 100 x8 120 x8 140
Assisted Pull-up x8 70lb assist x6 70 x4 55
Assisted Chin-up x8 55lb assist x6 55 x4 55
ISO Lateral Bicep Curl this one -> Curl Machine, I do this single arm x8 30 x6 40 x4 50
Seated Bicep Curl Cable Machine Double Arm - x8 70 x6 90 x4(to failure) 110
Face Pulls - x10 20 x10 30 x8 40
Finished with 30m treadmill 15% incline 2.0spd

3/30 - Forearm/Abs
Reverse Grip Curls EZ Bar Thumbless Grip - x10 50 x10 50 x7(failure) 50
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 50 x10 50 x5(failure) 50
Wrist Curls Flat Bar - x10 60 x10 60 x4(failure) 60
Dumbbell Wrist Curls - x10 30 x10 30 x8(failure) 30
Reverse Grip Curls EZ Bar Cabled Thumbless - x8 40 x8 40 x8 40
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x4(failure) 30
Pinch Plate - x30 seconds 10lb x25 15lb x12(failure) 25lb
Farmers Carry - 30 second walk 60lb 30 second walk 65lb 30 second walk 70lb
Decline Crunch - x10 x10 x8
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 130 x10 135 x8 140
Planks - 3x for 30 seconds
Cable Crunch - x8 50 x8 50 x6 60
Finished with treadmill 15% incline 2.0spd 32min

3/31 Legs
Squat - Warm up x10 135 - Working x8 225 x8 225 x8 225
Leg Press - x8 630 x6 720 x4 810
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 100 x8 100 x8 100
Weighted Calf Extensions - x8 400 x8 400 x8 400
Hip Adduction - x8 55 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x8 60 x6 65 x4 70
Finished with 30m treadmill 15% incline 2.0sp

4/1 - Shoulders/Chest/Tri
Extra Wide grip Flat Barbell Bench Press - Warm up x10 135 Working x10 185 x10 185 x10 185
Extra Wide grip Incline Barbell Bench Press -x10 135 x10 135 x8 155
30% Incline Dumbbell Bench Press - x10 50 x10 50 x10 50
Hammer Str Overhead Press - x10 180 x10 180 x10 180
Rear Delt Fly Dumbbell - x10 30 x10 30 x10 30
Hammer Str Iso Traps - x10 180 x8 270 x8 270
Cable Flies Upper - x10 30 x10 40 x10 45
Cable Flies Lower - x10 30 x10 40 x10 45
Cable Rope Extension - x10 70 x10 70 x10 70
Cable Rope Extension Behind the back - x10 50 x10 50 x10 50
Chest Dip Machine - x10 130 x10 170 x8 170
Hammer Str Lateral raises - x10 50 x10 50 x10 50
Pec Dec - x10 130 x10 130 x10 130
Reverse Pec Dec - x10 85 x10 85 x10 85
Finished with 30m 15%incline 2.0sp treadmill

4/11 - Push
Flat bench Barbell - Warm up x10 135lb, Working set x8 185lb x8 185lb x8 185lb
Incline bench Barbell - Warm up x10 135lb, Working set x8 155lb x8 155lb x8 155lb
Incline bench Dumbbell - 3 sets x8 50lb
Cable Flys Upper setting - x8 20lb, x8 25lb x6 30lb
Cable Flys Lower setting - x8 20lb, x8 25lb x6 30lb
Pec-Dec - x8 100lb x8 115lb x8 130
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Cable Tricep Rope (behind the head) x8 30lb x8 40lb x6 40lb
Cable Tricep EZ Curl Bar- For these I do my sets x5 with an underhand pull down then transition to an overhand with no break for another x5 for 3 sets at 50lbs
Chest Dips - 3 sets x10 130lb
Finished on treadmill 15% incline 2.0sp for 20 minutes I wanted to do more but it was getting painful.
 

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Smont

Smont

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If I can make a request, I'd like to see you log your food. No1 ever wants to believe it but your diet will provide you with far more results then your steroids or training.

The steroids are simple, you need more hormones then what can naturally be produced, the training needs to be hard but it's still simple, you just have to work harder then last time. But the diet, that's the part that determines your progress in the mirror
 

Thantis

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If I can make a request, I'd like to see you log your food. No1 ever wants to believe it but your diet will provide you with far more results then your steroids or training.

The steroids are simple, you need more hormones then what can naturally be produced, the training needs to be hard but it's still simple, you just have to work harder then last time. But the diet, that's the part that determines your progress in the mirror
Yeah thats not hard to do, i'm weighing and counting everything anyways
 

Thantis

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4/11 - Food
Breakfast - 3 eggs over easy 4 pieces pork belly (3oz) 16oz black coffee - 523.8 cal
Lunch - Chicken Breast (123g) Greek Yogurt (9oz) Strawberries (55g) Blue Berries (15g) Ryse Protein Shake ( 38.7g)- 526 cal
Dinner - Denver Steak thin sliced (6oz) Sweet potato (230g) Korean BBQ Sauce (2tbsp) - 636
 
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Thantis

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4/12 - Food
Breakfast - Egg Whites (4.6oz) English Muffin Chicken slices (60g) 12oz Black Coffee - 315 cal
Lunch -Denver Steak thin sliced (6oz) Mixed greens (3cups) Korean bbq sauce (2tbsp) -530
Snack - Yogurt+fruit - 160
Dinner - Hamburger (140g) Waffle Fries (80g) 705 cals
 
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CTB4444

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Holy **** thats a lot of exercises, lol. How long does one day take you in the gym?
 

Thantis

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4/12 - Pull
no deadlift today :cry:hopeful for full recovery next week went lighter than usual for most lifts to see what I can get away with while i'm still healing.
Bent over Barbell Row - x8 135 x8 185 x8 185
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x4 188
Hammer Strength ISO Low Lat Row - Double arm x10 188 x8 278 x8 278
Incline Bench Dumbbell Curls - x8 30 x8 35 x6 40
Standing Hammer Curls - x8 30 x8 35 x6 40
Preacher Curls - x10 85 x8 95 x8 95
Cabled EZ Curl Bar - x8 50 x8 60 x8 80
Single Arm Cable Curl - x10 20 x8 25 x8 25
Cable Lat Pulldown Close Grip - x10 100 x8 120 x8 140
Cable Lat Pulldown Wide Grip - x10 100 x8 120 x8 140
Assisted Pull-up x8 70lb assist 3 sets
Assisted Chin-up x8 55lb assist 3 sets
ISO Lateral Bicep Curl x8 30 x8 40 x5(failure) 50
Treadmill 15% 2.0 30m
 
akboom87

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Burger on a pellet grill is hard to beat! Been running the green mountain grill for a while now.
 
gphagan1

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Dinner pics :love: we recently bought a Traeger pellet grill and it’s amazing smoke all kinds of meats now and the pork belly I’ve been making on it just melts
Yeah love those Traegers, and grilled food 😎
 

Thantis

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4/13 Forearm/Abs
Reverse Grip Curls EZ Bar Thumbless Grip - x10 50 x10 50 x5(failure) 50
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 50 x10 50 x7(failure) 50
Wrist Curls Flat Bar - x10 60 x10 60 x8 (failure) 60
Dumbbell Wrist Curls - x10 30 x10 30 x10 30
Reverse Grip Curls EZ Bar Cabled Thumbless - x8 40 x8 40 x8 40
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x8 30
Pinch Plate - x30 seconds 10lb 20lb (15 seconds failure)20lb
Farmers Carry - 30 second walk 60lb 30 second walk 65lb 30 second walk 70lb
Decline Crunch - x10 x10 x8
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 130 x10 150 x8 170
Planks - 3x for 30 seconds
Cable Crunch - x8 50 x8 50 x6 60
Treadmill 15% 2.0 30Min
 

Thantis

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4/13 Food
Breakfast - Egg Whites (4.6oz) English Muffin Chicken slices (60g) 12oz Black Coffee - 315 cal
Lunch - Sales rep bought our office food so I went rogue and got 12ct grilled nuggets from chickfila + Protein shake- 350cal
Snack - Yogurt 80 cal
Dinner - Salmon 171g asparagus 2 pork belly bacon - 430 calories
 
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Thantis

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4/14 - Food
Breakfast - 4 scrambled eggs 16oz coffee 1 tbsp half/half 1tbsp sugar - 363cal
Lunch - Hamburger(no bun) 40g Waffle Fries - 430cal
Dinner - homemade Italian sub -541cal
 
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Thantis

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4/14 Legs favorite day of the week
Squat - Warm up x10 135 - Working x8 225 x8 225 x8 225
Leg Press - x8 630 x6 720 x6 810 x4 810 (felt good wanted to do 1 more set)
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 100 x8 100 x8 100
Weighted Calf Extensions - x8 400 x8 400 x8 400
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x8 120 x6 130 x6 140
Finished with 30m treadmill 15% incline 2.0sp - some of this was lowered to 10% my calves were giving out on me id say 8m out of the 30 were at 10%
 
gphagan1

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4/14 Legs favorite day of the week
Squat - Warm up x10 135 - Working x8 225 x8 225 x8 225
Leg Press - x8 630 x6 720 x6 810 x4 810 (felt good wanted to do 1 more set)
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 100 x8 100 x8 100
Weighted Calf Extensions - x8 400 x8 400 x8 400
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x8 120 x6 130 x6 140
Finished with 30m treadmill 15% incline 2.0sp - some of this was lowered to 10% my calves were giving out on me id say 8m out of the 30 were at 10%
I bet you’ll be feeling those legs tomorrow.
 
gphagan1

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Yeah they're already wobbly just walking around haha that GW501516 gives my muscles some crazy endurance I might've gone too hard 😅
Well they will definitely let you know if you went too far.🤣
 

Thantis

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4/15 Food
Breakfast - 4 scrambled eggs 16oz coffee 1 tbsp half/half 1tbsp sugar - 363cal
Lunch - Hamburger(no bun)- 300cal
After workout shake - 150cal
Dinner - Edamame pasta w/ pork 610cal
 
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Thantis

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Was on fire today didnt realize I spent 2 1/2 hours in the gym but it was worth it 😅
4/15 Shoulders/Chest/Tri
Extra Wide grip Flat Barbell Bench Press - Warm up x10 135 Working x10 185 x10 185 x10 185
Extra Wide grip Incline Barbell Bench Press -x10 135 x10 135 x10 135
30% Incline Dumbbell Bench Press - x10 50 x10 55 x8 60
Rear Delt Fly Dumbbell - x10 20 x10 20 x10 20
Cable Flies Upper - x10 30 x10 40 x10 45
Cable Flies Lower - x10 30 x10 40 x10 45
Cable Rope Extension - x10 90 x10 120 x10 130
Cable Rope Extension Behind the back - x10 70 x10 70 x10 70
Chest Dip Machine - x10 130 x10 170 x10 170
Hammer Str Lateral raises - x10 50 x10 50 x10 50
Pec Dec - x10 130 x10 130 x10 130
Reverse Pec Dec - x10 85 x10 85 x10 85
Finished with 45m 15%incline 2.0sp treadmill
 
gphagan1

gphagan1

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Wow, 2 1/2 hours….You do so many sets, you probably want to be observant if you start feeling drained or wore down, and put in a deload week. Not only does it help muscle repair and recovery, you normally feel stronger the next week. Just a suggestion.
 

Thantis

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Wow, 2 1/2 hours….You do so many sets, you probably want to be observant if you start feeling drained or wore down, and put in a deload week. Not only does it help muscle repair and recovery, you normally feel stronger the next week. Just a suggestion.
Yeah that was last week took the whole week off, I feel good though. I’m curious about my diet tho the scale is getting stale and my calories per day is still pretty low not sure if I’m just retaining a lot of water or what
 
gphagan1

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Well that 4/15 meal list is just 813 calories, before your dinner, which is extremely low for your weight of 198 lbs. A good plan is to figure your maintenance, probably around 3000 calories at that weight, then start by lowering your calories by 200 to 500, and check in a week how you respond, and adjust accordingly. My guess is you probably should have started around 2500 and adjust down by about 200 as needed.
 
Nac

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Well that 4/15 meal list is just 813 calories, before your dinner, which is extremely low for your weight of 198 lbs. A good plan is to figure your maintenance, probably around 3000 calories at that weight, then start by lowering your calories by 200 to 500, and check in a week how you respond, and adjust accordingly. My guess is you probably should have started around 2500 and adjust down by about 200 as needed.
I agree with this, it's generally the better approach.

However...if you're wanting to go the more aggressive deficit/fatloss route, tools like refeeds and diet breaks become more important at fighting adaptation and stalling. There's a number of ways to skin this cat, 2 basic ones are to have a weekend refeed (eat at maintance calories for your current weight at the time) every weekend, or stay at your deficit for multiple weeks (usually 4) then have a whole week at maintanence.
 

Thantis

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I agree with this, it's generally the better approach.

However...if you're wanting to go the more aggressive deficit/fatloss route, tools like refeeds and diet breaks become more important at fighting adaptation and stalling. There's a number of ways to skin this cat, 2 basic ones are to have a weekend refeed (eat at maintance calories for your current weight at the time) every weekend, or stay at your deficit for multiple weeks (usually 4) then have a whole week at maintanence.
My maintenance was about 3k when I was 210 but it’s probably a bit lower now, I started out at 2k then lowered and hover around 1500-1700 per day. I’ll look into refeed as I haven’t done that at all for the last month probably will start this weekend to jump start my week next week. I’m currently 195 and that varies by 1-2 pounds each day. I can see 2 upper abs now dropping 15lbs was pretty huge another 5/10 and I’ll be solid for my cycle I believe. I plan to eat at 1800-2000 while on cycle as I do want to continue to build muscle and burn fat
 

Quest

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Intermittent fasting with anabolics worked well for me. If you're only eating 800 something some days you might want to try that method on those tough busy days.
 
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Nac

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Intermittent fasting with anabolics worked well for me. If you're only eating 800 something some days you might want to try that method on those tough busy days.
I found the same, on the low kcal days I'd rather 2 decent sized meals than 4 tiny ones.
 

Thantis

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I tried a couple different things at first, I tried Huel black shakes they are 400 cal liquid meals basically with 40g protein but it was extremely hard to workout without eating solids for me, I was suffering bad so I switched off that back to solids and it’s been working so far. I’ve been keeping 1700 or below some days it’s really low and it’s not 100% intentional I’m just not hungry. Today I’m going to eat 2.5k and tomorrow I’ll do the same (deviled eggs calling my name)
 

Thantis

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4/16 -17 Food
Breakfast - 3 eggs 1 protein waffle 2 pork belly 16oz coffee - 730 cal
Lunch - 12ct grilled nuggets 12ct regular nuggets Fries - 750
Dinner - Hamburger + side salad - 780
Breakfast - 3 eggs 1 protein waffle 2 pork belly 16oz coffee - 730 cal
Lunch/Dinner - 4 deviled eggs mash potatoes, broccoli casserole, ham, turkey - atleast 1500cal o_O
 
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Thantis

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Stayed the same weight over the weekend refeeding, hard to gauge what was eaten at Easter but I didn't over do it

4/18 Food
Breakfast - 4 eggs 16oz coffee 1 tbsp half/half 1tbsp sugar - 363cal
Lunch - 3oz Ham 3oz Turkey Salad Greens 2 cup - 358cal
Protein Shake - 150
Dinner - 4 eggs+cheese 3 pork belly 1 protein waffle - 723cal
 
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Thantis

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Right front delt has been bothering me lately not sure why exactly so I took it kind of easy, I'm left handed so my right side has always been weaker
4/18 - Push
Flat bench Barbell - Warm up x10 135lb, Working set x8 185lb x8 185lb x8 185lb x10 135 (very slow reps)
Incline bench Barbell - x8 155lb x8 155lb x8 155lb
Incline bench Dumbbell - 3 sets x8 50lb
Cable Flys Upper setting - x8 20lb, x8 25lb x6 30lb
Cable Flys Lower setting - x8 20lb, x8 25lb x6 30lb
Pec-Dec - x8 100lb x8 115lb x8 130
Cable Tricep Rope - x8 50lb x8 60lb x8 70lb
Cable Tricep Rope (behind the head) x8 30lb x8 40lb x6 50lb
Cable Tricep EZ Curl Bar- x10 under x10 over no rest 50lb x3
Chest Dips - 3 sets x10 170lb
Finished on treadmill 15% incline 2.0sp for 30m
 

Woody2022

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I’m about to do similar I’ll be running GW with a test, tren, mast mix. I’ve ran GW in the past and it was alright. Honestly I’ve been running xendurance and get same benefits as far as output and cardio. Hopefully running both will offset the tren some. Excited to see where you end up. What’s your tri test blend ? Some what off topic how was the surgery I’m looking at doing the same soon.
 

Thantis

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I’m about to do similar I’ll be running GW with a test, tren, mast mix. I’ve ran GW in the past and it was alright. Honestly I’ve been running xendurance and get same benefits as far as output and cardio. Hopefully running both will offset the tren some. Excited to see where you end up. What’s your tri test blend ? Some what off topic how was the surgery I’m looking at doing the same soon.
Its Enth-100mg Cyp-100mg Decanoate-200mg. I've upped the GW to 1.5ml and will probably jump it to 2ml next week as I get closer to cycle time. The surgery was good, for me it hurt like hell the first week felt like I got kicked in the nuts by a horse but I have friends and coworkers that were fine after 3-4 days I guess it depends on your body.
 

Thantis

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4/19 Food
Breakfast - 4 eggs + cheese half protein waffle - 630cal
Lunch - Chicken Breast + protein bar -390cal
Dinner - Chicken (120g) Bread/cheese + yogurt - 660
 
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Thantis

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4/19 Pull
Deadlift - Warmup x10 225 x5 315 x5 315 x3 315 x5 225
Hammer Strength ISO Low Lat Row - Single Arm x10 98 x8 143 x6 188 x4 188
Hammer Strength ISO Low Lat Row - Double arm x3 376 x6 286 x17(failure) 196
Incline Bench Dumbbell Curls - x8 30 x8 35 x6 40
Standing Hammer Curls - x8 30 x8 35 x6 40
Preacher Curls - x10 85 x8 95 x8 95
Cabled EZ Curl Bar - x8 50 x8 60 x8 80
Single Arm Cable Curl - x10 20 x8 25 x8 25
Cable Lat Pulldown Close Grip - x10 100 x8 120 x8 140
Cable Lat Pulldown Wide Grip - x10 100 x8 120 x8 140
Assisted Pull-up x8 70lb assist 3 sets
Assisted Chin-up x8 55lb assist 3 sets
ISO Lateral Bicep Curl x8 30 x8 40 x5(failure) 50
Treadmill 15% 2.0 25m - ran outta time had to jet back to work
 

Thantis

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Got my bloods done today a little over a week out from cycle feeling good and starting to notice significant leaning out. Still 195 but i'm hopeful ill be down to 190 by the 1st.
4/20 Food
Breakfast - 3 eggs 1pc bacon +cheese / 16oz coffee - 610cal
Lunch - chicken breast + yogurt - 470cal
Dinner - Salmon 7oz 1cup broccoli - 400cal
 
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Thantis

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4/20 Forearm/Abs
Reverse Grip Curls EZ Bar Thumbless Grip - x10 50 x8 50 x5(failure) 50
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 70 x10 70 x4(failure) 70
Wrist Curls Flat Bar - x10 60 x10 60 x4 (failure) 60
Dumbbell Wrist Curls - x10 30 x10 30 x10 30
Reverse Grip Curls EZ Bar Cabled Thumbless - x8 40 x8 40 x8 40
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 30 x8 30 x8 30
Pinch Plate - x30 seconds 20lb x30 seconds 20lb x30 seconds 20lb
Farmers Carry - 30 second walk 65lb 30 second walk 70lb 15 second walk 75lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 150 x10 170 x8 190
Cable Crunch - x8 50 x8 50 x6 60
Treadmill 15% 2.0 30Min - Added another 10m at 10% 3.0 speed wanted to go more but strapped for time
 

Thantis

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4/21 Food
Breakfast - Egg Whites (4.6oz) English Muffin Chicken slices (60g) 12oz Coffee - 460 cal
Snack - Greek yogurt + fruit - 200cal
Lunch - Salmon 5oz - 242cal
Snack - Protein bar - 200cal
Dinner - Hamburger
 
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Thantis

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I guess it was booty day because every rack was taken by chicks the entire 1hr 45m I was working out so no squat for me. :cry:
4/21 Legs
Leg Press - x8 630 x6 720 x6 810
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 100 x8 100 x8 100
Weighted Calf Extensions - x8 400 x8 400 x8 400
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x8 120 x6 130 x3 180
Hack Squat Machine - x6 180 x6 270 x4 270
Finished with 15m treadmill 2.0 15% (legs were jello surprised I even lasted that long)
 
gphagan1

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I guess it was booty day because every rack was taken by chicks the entire 1hr 45m I was working out so no squat for me. :cry:
4/21 Legs
Leg Press - x8 630 x6 720 x6 810
Leg Extension - x8 140 x8 150 x8 160
Seated Leg Curl - x8 100 x8 100 x8 100
Weighted Calf Extensions - x8 400 x8 400 x8 400
Hip Adduction - x8 70 x8 70 x8 70
Hip Abduction - x8 70 x8 70 x8 70
Bulgarian Split Squats - x8 120 x6 130 x3 180
Hack Squat Machine - x6 180 x6 270 x4 270
Finished with 15m treadmill 2.0 15% (legs were jello surprised I even lasted that long)
Well hopefully you enjoyed the views.😜
 

Thantis

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For some reason i'm 2lbs heavier today (n) but I still feel lean and can see the differences from before. I can feel my strength weaning a bit probably from the low cals but im trying to burn as much fat off as possible before the 1st.

4/22 - Food
Breakfast - 3 regular eggs 2 egg whites slice avocado 12oz coffee - 430cal
Lunch - Greek yogurt + fruit/granola Protein bar apple - 480cal
Dinner - TBD

4/22 Chest/Shoulder/Tri
Extra Wide grip Flat Barbell Bench Press - Warm up x10 135 Working x10 185 x10 185 x10 185
Extra Wide grip Incline Barbell Bench Press -x10 135 x10 135 x10 135
30% Incline Dumbbell Bench Press - x10 50 x10 55 x8 60
Rear Delt Fly Dumbbell - x10 20 x10 20 x10 20
Cable Flies Upper - x10 30 x10 40 x10 45
Cable Flies Lower - x10 30 x10 40 x10 45
Cable Rope Extension - x10 90 x10 120 x10 130
Cable Rope Extension Behind the back - x10 70 x10 70 x10 70
Chest Dip Machine - x10 170 x10 170 x10 170
Hammer Str Lateral raises - x10 50 x10 50 x10 50
Pec Dec - x10 100 x10 100 x10 100
Reverse Pec Dec - x10 85 x10 85 x10 85
Finished with 30m 15%incline 2.0sp treadmill
 

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