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Fit for February 14th... Or Dead Lift in a DRESS!!!

Yeah i might post in here from time to time. I just made my own workout log in the log section as well. hoping to lose 14 more lbs or so.
 
Revival said:
Yeah i might post in here from time to time. I just made my own workout log in the log section as well. hoping to lose 14 more lbs or so.
Click to expand...

I'm there with ya. I haven't stepped on the scale in a while but last I checked I was 200...187 seems a long way away lol
 
Plus I think my wife is trying to sabotage me she keeps making Christmas cookies and sh1t!
 
2185 cals 270 p 113c 71f. Most carbs were green leafies. Off night from slaying gym. Bout to slay vag
 
Lukef2000 said:
I'm staying with my mother in law for the next few weeks an she bakes cakes.... Every day! Who does that? Seriously.
Click to expand...

An evil scorpion women Thats who...at least Thats what it is in my case
 
bean5er said:
Even tho PF doesn't read novels I'm going to do a real update lol

Chest shoulders
Click to expand...

Totally killed that workout Bean. I am going to stop counting the pushups too, becomes more of a struggle knowing the number.

Danb2285 said:
Plus I think my wife is trying to sabotage me she keeps making Christmas cookies and sh1t!
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I hear ya on that one brother...and my daughter loves baking too... double whammy.
 
Do you even lift

Invalid Link Removed
 
Danb2285 said:
Even fruitier with the smiley face :)
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Lol nice work there bud ;-)

wasme said:
Totally killed that workout Bean. I am going to stop counting the pushups too, becomes more of a struggle knowing the number. I hear ya on that one brother...and my daughter loves baking too... double whammy.
Click to expand...

Thanks simon! I absolutely love MD training. It's a challenge every damn day. I've been trying to watch one of his vids every morning before the gym to watch his intensity which helps me push mine.

I'm really going to focus hard on back day tomorrow. My back sucks quite frankly and it's the only part that hasn't improved . Think I need to drop the weight a tad and really focus on mind muscle connection.
 
Today's macros (hi day)
All carbs but 30g came after 330pm

338p
252c
85f
52fiber

Cals 3074

I'm not counting greens at all FYI never have.

Protein and fats were a smidge high. Still have so e tweaking to do but I'll get there.
 
Dudes. My legs. My legs are fckng done. For real. My quads. My glutes. I need that segway now Davearino. Overnight to Albuquerque please... Sh*t
 
bean5er said:
Best feeling imo
Click to expand...




Best feeling is now after 30 minutes of rehab, i.e. static stretching/foam rolling/lacrosse ball mashing. Now dinner and then some zzz's. Nice thing about cutting out preworkouts is being able to sleep without sleeping aids lol
 
bean5er said:
Thanks simon! I absolutely love MD training. It's a challenge every damn day. I've been trying to watch one of his vids every morning before the gym to watch his intensity which helps me push mine.

I'm really going to focus hard on back day tomorrow. My back sucks quite frankly and it's the only part that hasn't improved . Think I need to drop the weight a tad and really focus on mind muscle connection.
Click to expand...

Have to agree, after just one week of work outs I am really liking it. Very challenging indeed. That is a great idea, I should do that while I'm letting my preworkout buildup. I learnt that from Breezy, drop the weight a little and really feel that contraction.
 
wasme said:
Have to agree, after just one week of work outs I am really liking it. Very challenging indeed. That is a great idea, I should do that while I'm letting my preworkout buildup. I learnt that from Breezy, drop the weight a little and really feel that contraction.
Click to expand...

For sure. Worked a bit better today. Still cannot get my groove back on meadows rows for some reason. I get no pump in my lat at all. Everything else was good
 
Back and abs today

DB Row
4 warmups working up to a hard 8
3x8
Drop
1x8

Meadows Rows cannot find groove on these still for some reason
3x10

Sumo Deads worked to a hard 3 reps
4x3
1x10
1 rep then rest 10 secs repeat for 10 reps

Stretchers (my fav )
3x16/15/15/13

DB shrugs 3 sec pause
4x12

Ab WOD
3x12

209lbs upon rising after high carb last night
Skin feels much tighter very ver slight separation between chest and delts. All very positive in my eyes.
 
bean5er said:
Back and abs today

Meadows Rows cannot find groove on these still for some reason
3x10


Stretchers (my fav )
3x16/15/15/13
Click to expand...

Stretchers are definitely in my top 5 exercises. Love that stretch.

And I am not sure I felt a pump perse when I did these, found them just really hard.. perhaps a little lighter weight would increase the pump?
 
wasme said:
Stretchers are definitely in my top 5 exercises. Love that stretch. And I am not sure I felt a pump perse when I did these, found them just really hard.. perhaps a little lighter weight would increase the pump?
Click to expand...

Yeah I gotta watch the vid again. I guess what I meant was I didn't feel like I was even using my lat. just felt very weird today.
 
bean5er said:
Yeah I gotta watch the vid again. I guess what I meant was I didn't feel like I was even using my lat. just felt very weird today.
Click to expand...

Ok, understand what you mean. Ya perhaps the positioning. Gotta admit, I am digging the 2 days off before the next onslaught lol
 
HOLY CRAP nothing most of the day yesterday then 3 pages to catch up on????


Lukef2000 said:
how did everyone miss this? I know what you were really talking about here kleen.
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I'll be your jack knobber while being your back knobber. AKA the reach around while I pound! WAIT WHAT????
superbeast668 said:
Lol. Lolololol. I caught it. I guess there's a first time for not making a gay joke with the door wide open.
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I knew someone was going to say something at some point. Was no way of getting around it!
iparatroop said:
Hahahaha, bean counted a half-rep. I see that.
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I write mine down so I know if I did better te next time. If I get 1/2 then get 3/4 the next go round I improved. Not much but improved none the less.
superbeast668 said:
i remember that week bean. i was sorely disspaointed i couldnt push 225 on the barbell flat benches at the end of it for more than like 8 or 9. i ended up dc style rest pausing that sh!t. omfg that made it sooo much more brutal. the next week i got similar numbers, like 13 and 14 or something like that. bet your chest and delts were on FIRE
Click to expand...
Yes but you crushed it anyway!
Revival said:
Was gonna try to join you guys in here but the wife said I cant wear a dress.... =( only time you will ever see a sad face after that sentence lol. Anyways this sounded exactly like the accountability I needed. Oh well I still intend to make my goal of 12% from 18% in the 9 weeks. I am watching guys keep killing it
Click to expand...
You could find something else equally embarrassing to motivate you.

iparatroop said:
Bean's rockin' a Zumba outfit. Just sayin'.
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There you go, no dress no problem.

bean5er said:
Yessir!!!



You do t have to be involved to participate. Glad to have you and if you want post your stuff here for accountability if you like. 18 to 12 is doable buddy discipline friend! :-)



Fukc that I'll send you my stuff to wear. The only thing I'm worried about is making weight. I ain't worried about getting below 10%. With my dedication and hard work that **** will be easy preezy my neezy! Just gotta time **** right to peak

Bring it
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You can do it, if not you are gonna look good in that Zumba outfit!

superbeast668 said:
I'm going 17 to 11. You got 18 to 12! As bean said feel free to post workouts and macros man. You're welcome to join even without the dress lol.
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Agreed
Danb2285 said:
I'm there with ya. I haven't stepped on the scale in a while but last I checked I was 200...187 seems a long way away lol
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It is but you can do it just get your head in the game!
Danb2285 said:
Plus I think my wife is trying to sabotage me she keeps making Christmas cookies and sh1t!
Click to expand...
Suck it up! You have too...
Lukef2000 said:
I'm staying with my mother in law for the next few weeks an she bakes cakes.... Every day! Who does that? Seriously.
Click to expand...
"You threw a shoe at me. That really hurt! Honestly who throws a shoe... Seriously"
Danb2285 said:
An evil scorpion women Thats who...at least Thats what it is in my case
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Sneak in and put ground cayenne in her cookie dough... See what happens!
PalmFist said:
Dudes. My legs. My legs are fckng done. For real. My quads. My glutes. I need that segway now Davearino. Overnight to Albuquerque please... Sh*t
Click to expand...
It is like some sort of pleasing torture is it not?
bean5er said:
For sure. Worked a bit better today. Still cannot get my groove back on meadows rows for some reason. I get no pump in my lat at all. Everything else was good
Click to expand...

bean5er said:
Yeah I gotta watch the vid again. I guess what I meant was I didn't feel like I was even using my lat. just felt very weird today.
Click to expand...
Make sure you are rowing with an arch toward your hip not just pulling straight up. Think of your hand as just a hook attached to your elbow and pull with the elbow instead of the hand.
 
MrKleen73 said:
Make sure you are rowing with an arch toward your hip not just pulling straight up. Think of your hand as just a hook attached to your elbow and pull with the elbow instead of the hand.
Click to expand...

Great way to think of it. I need to work on my form with this a bit as well.
 
So last night worked out well. I did not end up riding in a limo or town car because the partners husband had to go earlier than I could leave. So I took a cab. However everything else go paid for and ended up being a really nice night. Was an extremely nice steakhouse and after the party whch was basically over when got there one of the partners wanted to hang out and have some drinks. So we went down to the bar.

I was hungry so I was ordering food and asked how much the NY Strip was since it was priced as Market. Well when she came back and told me it was $48 and that was for the steak only I was about to choose something else. Well he heard me and talking to her and offered to pay for it and our drinks so we took him up on it. The steak was absolutely amazing, oh and did I mention it was a 16 oz no bone, all meat! I also got an order of jumbo grilled asparagus. The whole meal was to die for!

I had 2 double crown on the rocks when he offered to buy me a cigar so he would have someone to smoke with. I agreed and he got us two nice cigars, and ordered us each a beer. By the way this beer he got was amazing. It is called Abita Turbodog, if you like dark beers this stuff was the bomb!!!! Of course the cigars lasted longer than the beers so he ordered another round. Again I have to say that beer was fuggin good!!!

On top of this in the middle of dinner my wife pulls my $5 dollar replacement wedding band off, and slips a new ring with some diamonds to match her wedding ring on my ring finger. She ordered it months ago and was really upset it hadn't come in for our anniversary. I didn't know why she was upset the Saturday before but it was because it hadn't arrived so she could give it to me on our anniversary. So she got me a really nice new ring too. Talk about a great night.


So here are my macros for yesterday, as you can see the macros don't add up to the calories because I added in the 4 oz of Crown, and the 2 beers. In all honesty I am not worried about the extra calories from the alcohol because they take almost as much calories as they contain to process it and have absolutely no use for energy expenditure so did not add any actual energy to the day. Otherwise the macros look pretty dead on!!!

Totals 2,859 cals, 89 carbs, 83 fats, 300 protein, 20 fiber.

This morning I did not go to the gym but will hit up some cardio tonight. Tomorrow will be a leg day and then Saturday will be Arms.
 
MrKleen73 said:
Make sure you are rowing with an arch toward your hip not just pulling straight up. Think of your hand as just a hook attached to your elbow and pull with the elbow instead of the hand.
Click to expand...

wasme said:
Great way to think of it. I need to work on my form with this a bit as well.
Click to expand...

Great advice from Kleen. I try to focus on driving my elbow up and flexing my lat as hard as possible. Keeping your hip on the rowing side slightly elevated above the opposite hip can help stretch the lat, and allow for a solid contraction. Don't lean back and try to rip the weight up. Keep forward, with your forearm (and body weight) resting on your quad. That should provide all the support needed to lift the weight. Taking your weight off of your quad will cause you to start involving other muscles to support the rowing weight, like your abs. They can definitely provide an intense pump once you get the form down. I'd recommend starting with a light weight and working on establishing a solid mind-muscle connection. You could even try working on them without any weight/bar. Just crouch down in the starting position and practice bringing your elbow up and squeezing your lat.
 
breezy11 said:
Great advice from Kleen. I try to focus on driving my elbow up and flexing my lat as hard as possible. Keeping your hip on the rowing side slightly elevated above the opposite hip can help stretch the lat, and allow for a solid contraction. Don't lean back and try to rip the weight up. Keep forward, with your forearm (and body weight) resting on your quad. That should provide all the support needed to lift the weight. Taking your weight off of your quad will cause you to start involving other muscles to support the rowing weight, like your abs. They can definitely provide an intense pump once you get the form down. I'd recommend starting with a light weight and working on establishing a solid mind-muscle connection. You could even try working on them without any weight/bar. Just crouch down in the starting position and practice bringing your elbow up and squeezing your lat.
Click to expand...

This is perfect breezy. I've found I can use 4+ 25 plates IF I want. I don't get the same pump as I do with 2 25's. I really feel it's a mind/muscle type lift. Not like bench for me where I load the bar so heavy it hurts to be underneath it and I feel it in my pecs no matter what.
 
breezy11 said:
Great advice from Kleen. I try to focus on driving my elbow up and flexing my lat as hard as possible. Keeping your hip on the rowing side slightly elevated above the opposite hip can help stretch the lat, and allow for a solid contraction. Don't lean back and try to rip the weight up. Keep forward, with your forearm (and body weight) resting on your quad. That should provide all the support needed to lift the weight. Taking your weight off of your quad will cause you to start involving other muscles to support the rowing weight, like your abs. They can definitely provide an intense pump once you get the form down. I'd recommend starting with a light weight and working on establishing a solid mind-muscle connection. You could even try working on them without any weight/bar. Just crouch down in the starting position and practice bringing your elbow up and squeezing your lat.
Click to expand...

Awesome thanks breezy. Glad you popped in.

Kleen and Simon thank you both as well
 
wasme said:
Ok, understand what you mean. Ya perhaps the positioning. Gotta admit, I am digging the 2 days off before the next onslaught lol
Click to expand...

breezy11 said:
Great advice from Kleen. I try to focus on driving my elbow up and flexing my lat as hard as possible. Keeping your hip on the rowing side slightly elevated above the opposite hip can help stretch the lat, and allow for a solid contraction. Don't lean back and try to rip the weight up. Keep forward, with your forearm (and body weight) resting on your quad. That should provide all the support needed to lift the weight. Taking your weight off of your quad will cause you to start involving other muscles to support the rowing weight, like your abs. They can definitely provide an intense pump once you get the form down. I'd recommend starting with a light weight and working on establishing a solid mind-muscle connection. You could even try working on them without any weight/bar. Just crouch down in the starting position and practice bringing your elbow up and squeezing your lat.
Click to expand...

We're talking about the rows, right?
 
superbeast668 said:
This is perfect breezy. I've found I can use 4+ 25 plates IF I want. I don't get the same pump as I do with 2 25's. I really feel it's a mind/muscle type lift. Not like bench for me where I load the bar so heavy it hurts to be underneath it and I feel it in my pecs no matter what.
Click to expand...

Thanks man. Yeah, it's a good idea to focus on learning how to target the lats before worrying about the weight used. I've been doing them for over a year and it took me a while to figure out how to get the most out of them. I still like going heavier at times, but always try to keep my focus the same. I'm not sure if the program that your following calls for "challenge sets", but those are an opportunity to just keep cranking out reps, until you drop.



bean5er said:
Awesome thanks breezy. Glad you popped in.

Kleen and Simon thank you both as well
Click to expand...

No problem bean. It was definitely one of the harder movements for me to get the hang of.


RegisterJr said:
We're talking about the rows, right?
Click to expand...

Yes sir.
 
breezy11 said:
Great advice from Kleen. I try to focus on driving my elbow up and flexing my lat as hard as possible. Keeping your hip on the rowing side slightly elevated above the opposite hip can help stretch the lat, and allow for a solid contraction. Don't lean back and try to rip the weight up. Keep forward, with your forearm (and body weight) resting on your quad. That should provide all the support needed to lift the weight. Taking your weight off of your quad will cause you to start involving other muscles to support the rowing weight, like your abs. They can definitely provide an intense pump once you get the form down. I'd recommend starting with a light weight and working on establishing a solid mind-muscle connection. You could even try working on them without any weight/bar. Just crouch down in the starting position and practice bringing your elbow up and squeezing your lat.
Click to expand...

Thanks Breezy... today or tomorrow I am going to just go in the garage and work on technic with barely any weight on the bar.

bean5er said:
Awesome thanks breezy. Glad you popped in.

Kleen and Simon thank you both as well
Click to expand...

No problem, but don't thank me.. these guys are guru's. I have learnt it all from watching Breezy in action, and talking to Kleen.

RegisterJr said:
We're talking about the rows, right?
Click to expand...

No... i mean yes... :p
 
MrKleen73 said:
So last night worked out well. I did not end up riding in a limo or town car because the partners husband had to go earlier than I could leave. So I took a cab. However everything else go paid for and ended up being a really nice night. Was an extremely nice steakhouse and after the party whch was basically over when got there one of the partners wanted to hang out and have some drinks. So we went down to the bar.

I was hungry so I was ordering food and asked how much the NY Strip was since it was priced as Market. Well when she came back and told me it was $48 and that was for the steak only I was about to choose something else. Well he heard me and talking to her and offered to pay for it and our drinks so we took him up on it. The steak was absolutely amazing, oh and did I mention it was a 16 oz no bone, all meat! I also got an order of jumbo grilled asparagus. The whole meal was to die for!

I had 2 double crown on the rocks when he offered to buy me a cigar so he would have someone to smoke with. I agreed and he got us two nice cigars, and ordered us each a beer. By the way this beer he got was amazing. It is called Abita Turbodog, if you like dark beers this stuff was the bomb!!!! Of course the cigars lasted longer than the beers so he ordered another round. Again I have to say that beer was fuggin good!!!

On top of this in the middle of dinner my wife pulls my $5 dollar replacement wedding band off, and slips a new ring with some diamonds to match her wedding ring on my ring finger. She ordered it months ago and was really upset it hadn't come in for our anniversary. I didn't know why she was upset the Saturday before but it was because it hadn't arrived so she could give it to me on our anniversary. So she got me a really nice new ring too. Talk about a great night.


So here are my macros for yesterday, as you can see the macros don't add up to the calories because I added in the 4 oz of Crown, and the 2 beers. In all honesty I am not worried about the extra calories from the alcohol because they take almost as much calories as they contain to process it and have absolutely no use for energy expenditure so did not add any actual energy to the day. Otherwise the macros look pretty dead on!!!

Totals 2,859 cals, 89 carbs, 83 fats, 300 protein, 20 fiber.

This morning I did not go to the gym but will hit up some cardio tonight. Tomorrow will be a leg day and then Saturday will be Arms.
Click to expand...




Damn bro talk about great night
 
PalmFist said:
Damn bro talk about great night
Click to expand...

bean5er said:
^^this
Click to expand...

Thanks Gents was nice to have a nice spot and the bar overlooked the bayou so the ambiance was great. Will definitely be going back one day with the wife for a romantic night.

Tonight is open house at my daughters Dance school for her Jazz dance class so I have to go home and bust out some form of cardio real fast then get dressed to go to the open house to see them run through their class and performance. Should be fun. Just hope there are no hang up getting out of downtown or tomorrow will be a 2 a day to make up for tonight.
 
All this talk about back and rows this morning got me antsy to go hit back. So that's what I did. One more week of phase 1 left then it starts getting intense round here

Meadows rows-25 lb plates weight not including bar-40 sec rest
Warm upx 10
50-18
50-15
50-12

BW WG pull ups-2 sets of not very many lol Ive always done these before meadows rows. Didnt think they would be as tough as they were after. I think I got 11 total

Stretchers-30 sec rest
100-10
100-8
100-7

V bar partial pull downs-30 second rest
Pull down to fore head and pause for 2 seconds/3 second negative
2 sets

Seated Iso Cable handle pulldown from top pin-not sure what you would actually call these. Pause and squeeze shoulder blades together
2 sets

Pullovers- head slightly off back of bench used a 45# plate seemed to get a much better stretch than a DB
2 sets

Ab W.O.D-2 sets of 8 45 sec rest

Cardio- 10 mins HIIT treadmill sprints

Smoked...
 
MrKleen73 said:
So last night worked out well. I did not end up riding in a limo or town car because the partners husband had to go earlier than I could leave. So I took a cab. However everything else go paid for and ended up being a really nice night. Was an extremely nice steakhouse and after the party whch was basically over when got there one of the partners wanted to hang out and have some drinks. So we went down to the bar. I was hungry so I was ordering food and asked how much the NY Strip was since it was priced as Market. Well when she came back and told me it was $48 and that was for the steak only I was about to choose something else. Well he heard me and talking to her and offered to pay for it and our drinks so we took him up on it. The steak was absolutely amazing, oh and did I mention it was a 16 oz no bone, all meat! I also got an order of jumbo grilled asparagus. The whole meal was to die for! I had 2 double crown on the rocks when he offered to buy me a cigar so he would have someone to smoke with. I agreed and he got us two nice cigars, and ordered us each a beer. By the way this beer he got was amazing. It is called Abita Turbodog, if you like dark beers this stuff was the bomb!!!! Of course the cigars lasted longer than the beers so he ordered another round. Again I have to say that beer was fuggin good!!! On top of this in the middle of dinner my wife pulls my $5 dollar replacement wedding band off, and slips a new ring with some diamonds to match her wedding ring on my ring finger. She ordered it months ago and was really upset it hadn't come in for our anniversary. I didn't know why she was upset the Saturday before but it was because it hadn't arrived so she could give it to me on our anniversary. So she got me a really nice new ring too. Talk about a great night. So here are my macros for yesterday, as you can see the macros don't add up to the calories because I added in the 4 oz of Crown, and the 2 beers. In all honesty I am not worried about the extra calories from the alcohol because they take almost as much calories as they contain to process it and have absolutely no use for energy expenditure so did not add any actual energy to the day. Otherwise the macros look pretty dead on!!! Totals 2,859 cals, 89 carbs, 83 fats, 300 protein, 20 fiber. This morning I did not go to the gym but will hit up some cardio tonight. Tomorrow will be a leg day and then Saturday will be Arms.
Click to expand...
Pretty sure you and me are gonna hang out and eat steak at some point.
I've seen her post a lot before, but you're wife seems amazing. Congratulations to the both of you for keeping it amazing after this long. Hopefully the two of you have many more years of happiness.
 
You all have motivated me to go slay my lats and guns when I get off work. Love love love stretchers
 
Back=slain

Meadows rows 12,10,8,6 last set 95lbs less bar weight

Partial wide grip pull downs
4x8

Deads 3x3 high set 365 :-/. Couldn't get out of the hole tonight.

Deficit deads 3x3@ 185

Pullovers 3x12

Hypers 1 set till fail

Daily macros
2306cal 60g 224c 260p
 
Looks like back day for everyone lol bean must a started a trend
 
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