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

Nice sounds like lots of goodies going down with Osta.

Okay today was leg day and I blasted these bitches!

Squats 95x15, 185x15, 225x15, 275x15, 295x12 - Nice little lift at these reps. Ran out of steam though with the low carbs as of late.

Banded Leg Press - 370x20, 640x20, 730x19 +5 +5 +5 - Man these were excruciatingly hard. Legs were a wobble fest when I got back up.

Donkey Calf Raise Sled 270x20, 335x15 +5 +5 +5 Oh man the ache in the calves was brutal very deep muscle trauma here! :)

Leg Extensions - 150x20 +5 +5 +4.5 I just couldn't get that last rep all the way up. Quads were so full of blood and were aching. I almost fell twice walking to the Leg Abductor Machine!!!!

Leg Abductors - 70x20, 75x15 50x10 with 3 separate 10 second holds at rep 1, 5, and 10 - Wow I intended to do these Myo Rep style but I could feel them directly hitting where I messed myself up before and didn't want to push for any heavier weight.

Carb refeed for the night almost complete now. Had a recovery drink with 35 grams isolate and 60 grams maltodextrin then high protein white chicken chili with 2 piece whole grain bread. Now finishing off with 1 can mashed sweet potato a tablespoon of honey and cinnamon. That will put me right at 200 grams of carbs post workout. I will have another shake before I go to bed but no carbs just protein.
 
Wow finished the carbs and now I am ready for night night. Carb coma anyone? I bet I look pretty damn big in the morning.

Tomorrow is going to be either be HIIT followed by LISS and ab work or just MIIT followed by ab work, not sure which one yet. Either way it is a cardio day. Carbs will be very low tomorrow.
 
Week 6 Phase 2 LEGS

LYING LEG CURLS (2-3 warmup sets)
14/12/10/8 + 25 partials

LEG PRESS + BANDS (feet close together)
8x8
- first 4 sets warmup
- last 4 work sets

TEAR DROP LEG EXT (2 sec flex)
6x8
- 3 work sets

CYBEX MACHINE SINGLE LEG PRESS(smith Mach was taken for smith lunges so I made do with this machine)
6x10
- 3 hard work sets

SLDL
3x8

LEG PRESS CALVES
10x10

Macros yesterday were
293p
119c
77f

Today is a high day shooting for 300g of carbs
 
Well I woke up quite full today, muscles round and large. I went in to the gym and rocked out 20 minutes on the Stairmill 5 minute warm up and 15 minutes HIIT then 25 minutes LISS on the stationary bike at level 10. Then did some drawbridges for abs and called it a day. I won't lie the stairmill kicked my ass I was dripping

Last night my quads were so thrashed they tried to lock up a few times and I can feel the soreness developing in them now. Everything seems to be coming together according to the prophecy...
 
MrKleen73 said:
Well I woke up quite full today, muscles round and large. I went in to the gym and rocked out 20 minutes on the Stairmill 5 minute warm up and 15 minutes HIIT then 25 minutes LISS on the stationary bike at level 10. Then did some drawbridges for abs and called it a day. I won't lie the stairmill kicked my ass I was dripping Last night my quads were so thrashed they tried to lock up a few times and I can feel the soreness developing in them now. Everything seems to be coming together according to the prophecy...
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Very nice waking up like this!!!

Question, where are you guys wrapping the bands on the leg press? My last place had a great spot new place does not have a spot that doesn't restrict the release levers. I saw a vid of meadows using a short bar yet I couldn't find one hefty enough ( the one I used today bent pretty bad lol).
 
bean5er said:
Very nice waking up like this!!! Question, where are you guys wrapping the bands on the leg press? My last place had a great spot new place does not have a spot that doesn't restrict the release levers. I saw a vid of meadows using a short bar yet I couldn't find one hefty enough ( the one I used today bent pretty bad lol).
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The handles on my gym works but they do interfere slightly with the release. I just kinda deal with it. I haven't had any issues. Yet.
 
bean5er said:
Very nice waking up like this!!!

Question, where are you guys wrapping the bands on the leg press? My last place had a great spot new place does not have a spot that doesn't restrict the release levers. I saw a vid of meadows using a short bar yet I couldn't find one hefty enough ( the one I used today bent pretty bad lol).
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The one I use has handles and then a separate release so I put it around the handles. Why don't you buy a cheap length of rope or chain and put around the back of the seat with some D Links attached and hook that way. You can pick up 4-5 foot of chain pretty cheap at a hardware store doesn't have to be thick.

Unfortunately my stomach seems to be unhappy with my choice of food this morning or I am coming down with something. I have been green around the gills ever since I got on the bus to come to work and it is getting worse... I finished off that chili I had from last week with some eggs and now I feel no bueno!
 
MrKleen73 said:
The one I use has handles and then a separate release so I put it around the handles. Why don't you buy a cheap length of rope or chain and put around the back of the seat with some D Links attached and hook that way. You can pick up 4-5 foot of chain pretty cheap at a hardware store doesn't have to be thick.
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Hell... If you don't wanna mess with chains parachute cord will be more than sufficient...
 
Day 2 of being snowed in....16.5 inches of snow yesterday on top of the 7-8 we already had. Stack that all up with 30mph winds and you have all the makings of being snowed in with nothing to do. Going stir crazy lol
 
Oh and its -40 with the wind chill here...FML lol
 
Danb2285 said:
Day 2 of being snowed in....16.5 inches of snow yesterday on top of the 7-8 we already had. Stack that all up with 30mph winds and you have all the makings of being snowed in with nothing to do. Going stir crazy lol
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Look at all that shoveling cardio ;)
 
Screw that nonsense. I love living in the south.

That said, I would dig Alaska I think.
 
Danb2285 said:
Day 2 of being snowed in....16.5 inches of snow yesterday on top of the 7-8 we already had. Stack that all up with 30mph winds and you have all the makings of being snowed in with nothing to do. Going stir crazy lol
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Danb2285 said:
Oh and its -40 with the wind chill here...FML lol
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wasme said:
That is what we are facing this evening.. blows a$$
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RegisterJr said:
Screw that nonsense. I love living in the south.

That said, I would dig Alaska I think.
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It's been 95 here without a cloud in the sky for the last week, just sayin :P
 
Had to go to the dentist today. It was not a pleasant experience. Had a sore jaw all day. Took out my frustrations at the gym at 830 this night.

Upper body power day

Bent over rows
275 x 4 x 3 x 4

Weighted chins
Bw + 70 x 7 x 6

Lat pulldowns
155 per side x 8 x 6

Flat db press
110s ( biggest db in the gym ) 3 sets of 5

Weighted dips
Bw+ 70 x 10 x 10 ( should've added more weight ..... )

Ez bar curls
90 x 10 x 9 x 7

Skull crushers
90 x 8 x 8 x 6

Db shoulder press
Was pretty worn out here and my delts were on fire for some reason.
70 x 6
65 x 10 x 10

Walked out drenched in sweat. Love me a power day! It's actually surprising how many people are in the gym at this hour. It was packed.
Diet was good 262g protein 158g carbs ( 21 fiber ) and 98g fats for 2550 cal total.
 
Lukef2000 said:
Had to go to the dentist today. It was not a pleasant experience. Had a sore jaw all day. Took out my frustrations at the gym at 830 this night. Upper body power day Bent over rows 275 x 4 x 3 x 4 Weighted chins Bw + 70 x 7 x 6 Lat pulldowns 155 per side x 8 x 6 Flat db press 110s ( biggest db in the gym ) 3 sets of 5 Weighted dips Bw+ 70 x 10 x 10 ( should've added more weight ..... ) Ez bar curls 90 x 10 x 9 x 7 Skull crushers 90 x 8 x 8 x 6 Db shoulder press Was pretty worn out here and my delts were on fire for some reason. 70 x 6 65 x 10 x 10 Walked out drenched in sweat. Love me a power day! It's actually surprising how many people are in the gym at this hour. It was packed. Diet was good 262g protein 158g carbs ( 21 fiber ) and 98g fats for 2550 cal total.
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Nice work Luke!!!

Hope the jaw heals up bud :-)
 
95 is just too damned hot. at least when its cold i can put more clothes on. that's a lot of lift luke, you playing with PHAT training?
 
-40c/f here with the wind currently... 135 degree difference. That would be an extreme change. Going to the dentist always sucks...but nice workout Luke!
 
bean5er said:
Nice work Luke!!! Hope the jaw heals up bud :-)
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Cheers bean still a bit sore today hopefully should be good by tomorrow!

superbeast668 said:
95 is just too damned hot. at least when its cold i can put more clothes on. that's a lot of lift luke, you playing with PHAT training?
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It's actually been really good on the coast and plenty of time down the beach, perfect for cooling off! Yeah playing with phat while I'm not on roster start back work next week so I'll have to sit down and nut out a new training plan that works with my roster.

wasme said:
-40c/f here with the wind currently... 135 degree difference. That would be an extreme change. Going to the dentist always sucks...but nice workout Luke!
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lol that would be slightly difficult to adjust to! Thanks btw!
 
Eh weather sucks we have a freeze warning in Houston tonight supposed to get into the teens. Surprising for around here but it will be 80 with in a month then the crazy heat starts.
 
MrKleen73 said:
Eh weather sucks we have a freeze warning in Houston tonight supposed to get into the teens. Surprising for around here but it will be 80 with in a month then the crazy heat starts.
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13 in Conroe tonight.
 
It's around danb's aforementioned temperature here. Not dumping snow. Yet.

Didn't stop me from battling resolutioners.

Leg day. Equipment was jacked from the idiots so week 8 got jumbled and slightly forgotten. Still hit it HARD.

Leg curl 3x10 1x8x8x8

Ham killers- these f-ing suck. Look them up on meadows site. Holy hell. 3x10

Banded squats to parallel-ish bench. Green bands. Big sets were 365 in plates x 3. Definite PRs. Smashed it. I think I'm on steroids officially lmao.

Leg press went from 1 plate to 7 sets of 20

Tear drop extensions with a 3 sec hold 3x10.

Macros 355p 104c 69f.

Stay warm everyone. Global warming is making it awful cold :-p
 
When you say banded do you mean hung from the top so they help you out of the hole, or bands from bottom & lockout becomes heavily resisted? I assume you mean hanging overload.

It was -8* at work today with a -30* windchill. My Evo wouldn't start, even with a jump. Thing is a beast in the snow & it flatout refuses to deal with this stupid cold. Had to work outside for a short spell at work today too; it's draining me & the shoveling is wearing on me. This stuff is for the birds. 3rd day not lifting :(
 
Hyde said:
When you say banded do you mean hung from the top so they help you out of the hole, or bands from bottom & lockout becomes heavily resisted? I assume you mean hanging overload. It was -8* at work today with a -30* windchill. My Evo wouldn't start, even with a jump. Thing is a beast in the snow & it flatout refuses to deal with this stupid cold. Had to work outside for a short spell at work today too; it's draining me & the shoveling is wearing on me. This stuff is for the birds. 3rd day not lifting :(
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From the bottom. Thanks for asking for specification. Could get confusing.
 
Hyde said:
How much are the bands worth at the top? Nice work btw
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Honestly, idk. They're pretty stiff at the top. They're the meadows greens from elite fts. It doesn't have a weight rating listed. Anyone here know the numbers?
 
superbeast668 said:
Honestly, idk. They're pretty stiff at the top. They're the meadows greens from elite fts. It doesn't have a weight rating listed. Anyone here know the numbers?
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Are they the 41inch green monster mini's (1/2 inch wide?) those I beleive are rated 135lbs at top tension
 
Here is the poor mans way
 

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wasme said:
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Literally found them and was just popping in to post my finding. The green monster mini at 84" stretch gives a resistance of. 91.4lbs. Guestimating bar height on my back I'd bet 135-140 total lbs at full lockout for me. I'm pretty pumped about that.
Lite
 
Macros for yesterday ended at
336p
305c
77f
40fiber.

Carbs consisted of pineapple, black beans, kiwi, GF Cereal, rice cakes. Yum

Weight at 208.8 this am
 
This is quality content right here!
 
Not feeling it today at all. Powered through a chest/shoulder day but it was not the greatest by any means.

Band work / simple six warmup

HS INCLINE PRESS
2 warmups
12/10/8/6
-these were just about failure on ea set

INCLINE BB BP (lower to 1" above chest no lockout)
1 warmup set
5x5/5/4/5
- dropped weight last set to get five reps

INCLINE DB FLYES (3 sec neg)
3x8

FLAT BB BP
3x15

PEC MINOR DIPS
2x failure
-finally got in a groove with these today, really enjoyed them

REVERSE PECK DECK (1 sec flex)
4x15/15/14/14

LEANING SINGLE ARM LATERAL RAISE (raising DB above ear)
4x15

BB OVER AND BACKS
3x10/9/8 drop 10

DB SWING DESTROYER SET
60 reps
Drop wt in half
30 reps
Stand up and did 12 banded rear delt pull aparts

- had to rest for 5 or so at the 45 rep mark on first set then finished

TRICEP ROPE EXT (2 sec flex)
4x12

HIIT STEPMILL
15 mins
60 sec sprint
90 sec recovery

- like I said made it through just didn't have my best today. Would've been easier to just do cardio and leave but I pushed through it and tried to make it count.

Back to low carbs for a couple days
 
Day 4 no gym..if I would a known I was gonna get snowed in I wouldn't have taken a rest day Saturday
 
I am going to attempt to go in the garage after work for my Back/Calf training. Might have to put on some winter gloves though for parts of my workout. Shouldn't be so bad once I get going. Will be no run though as sidewalks/trails etc are just sheer ice.
 
bean5er said:
Macros for yesterday ended at
336p
305c
77f
40fiber.

Carbs consisted of pineapple, black beans, kiwi, GF Cereal, rice cakes. Yum

Weight at 208.8 this am
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What is GF cereal?

Danb2285 said:
Day 4 no gym..if I would a known I was gonna get snowed in I wouldn't have taken a rest day Saturday
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Push ups, planks, body weight squats, and door way body weight rows in a circuit of 20 reps each for 5 times through no resting. Will give a nice pump and get your metabolism racing!
wasme said:
I am going to attempt to go in the garage after work for my Back/Calf training. Might have to put on some winter gloves though for parts of my workout. Shouldn't be so bad once I get going. Will be no run though as sidewalks/trails etc are just sheer ice.
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Get after it.


So yesterday I ended up going home sick from work, and today I stayed home sick. Slept until Noon today. Starting to feel a little better tomorrow might be a two a day to make up for it.

I did have some IIFYM type calories yesterday to try to get things down ended up with 240 grams protein, 120 grams carbs and 75 fats for a total of 2115. Was hard to keep things down but overall I am happy with how the macros ended considering.

Today will more than likely be another day of over 100 grams of carbs just to give myself something to fight this crap off. I am fighting the urge to workout today even though I know I am not completely better. I think I will just force myself to stay home and not push my luck. I don't want to miss any more training days and definitely don't want to miss work.

Have to say even though my weight is the same my vascularity is definitely increasing. I think I am getting leaner and I look to be even through all of this hair.
 
MrKleen73 said:
What is GF cereal?


Push ups, planks, body weight squats, and door way body weight rows in a circuit of 20 reps each for 5 times through no resting. Will give a nice pump and get your metabolism racing!


Get after it.


So yesterday I ended up going home sick from work, and today I stayed home sick. Slept until Noon today. Starting to feel a little better tomorrow might be a two a day to make up for it.

I did have some IIFYM type calories yesterday to try to get things down ended up with 240 grams protein, 120 grams carbs and 75 fats for a total of 2115. Was hard to keep things down but overall I am happy with how the macros ended considering.

Today will more than likely be another day of over 100 grams of carbs just to give myself something to fight this crap off. I am fighting the urge to workout today even though I know I am not completely better. I think I will just force myself to stay home and not push my luck. I don't want to miss any more training days and definitely don't want to miss work.

Have to say even though my weight is the same my vascularity is definitely increasing. I think I am getting leaner and I look to be even through all of this hair.
Click to expand...



get better big dog.
 
MrKleen73 said:
What is GF cereal? Push ups, planks, body weight squats, and door way body weight rows in a circuit of 20 reps each for 5 times through no resting. Will give a nice pump and get your metabolism racing! Get after it. So yesterday I ended up going home sick from work, and today I stayed home sick. Slept until Noon today. Starting to feel a little better tomorrow might be a two a day to make up for it. I did have some IIFYM type calories yesterday to try to get things down ended up with 240 grams protein, 120 grams carbs and 75 fats for a total of 2115. Was hard to keep things down but overall I am happy with how the macros ended considering. Today will more than likely be another day of over 100 grams of carbs just to give myself something to fight this crap off. I am fighting the urge to workout today even though I know I am not completely better. I think I will just force myself to stay home and not push my luck. I don't want to miss any more training days and definitely don't want to miss work. Have to say even though my weight is the same my vascularity is definitely increasing. I think I am getting leaner and I look to be even through all of this hair.
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Gluten Free.

Get better Chris!!
 
Trying to get better for sure all that sleep helped out a good bit. I hate when you get sick just as you are getting your groove on. One day out of the gym isn't going to kill me. Still going to go in and lift tomorrow even if not perfect. If I can go to work I can go to the gym. :)
 
Ok. So. Chest n shoulders.

Flat Mach press. 3x10. Full stack was supposedly 330. Didn't feel like it.

Incline bb bench. Keep going up till you can't do 6. 226x6 255x6 275x6 295x6 315x5+1 force rep

Banded flat bench full lockout.
5x6@225 without band weight factored

Dips. 2xfailure. I think first set was 40 something.

Rear delt pec dec 35,30,25,20

Rear delt swings 3x20

Over and backs 3x10. Big set was 95x9

Side laterals. 3x10

Around 280p 77c 77f ATM. Need one more meal. Soon after I finish my shake.

Last 2 sets of inclines were 100% PR. Never been that high in weight. Smashed it. The banded flats were tough as hell also.
 
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