Day 1 LeanGains diet/ PP contest!
Thought I'd start a new log for this, going to try the LeanGains and enter the Andromass contest, as long as I think the after pictures are good enough lol. I took before pics today but forgot the news paper so I'll redo them tomorrow. I got enough fat to lose, gained quite a bit since then with injuries and all lately, I'll give this diet at least 4 weeks to see how it works for me.
Will keep trying to improve overall strength and endurance, hopefully I can get the lower back up and running 100% in the next 4-6 then I'll be going back to the MMA gym and putting all my time into that. But for now this will do lol.
Recently changed up how im doing weight training, pretty much doing tons of extra sets rippin the muscle tissue up aha, fingers crossed this change helps overall performance.
Morning weight- 191.8lbs
LeanGains Diet
3 PM: Oatmeal + low carb protein shake
5 PM: Pre-workout(1.5 scoops of Meso+4 caps of Super Cissus)
5:30 PM: Weights/Cardio
9 PM: Large meal- Extra lean hamburger/ Fruit smoothie
11 PM: Last Meal- Chicken Breat and Fat free Cottage cheese
1 PM: 1 scoop of Xtend
3 AM: 2 scoops of Xtend
Fasted state- 11pm-3pm
Monday, May 9th 2011 Workout
Back Rehab Routine
Lower back stretches
Hamstring stretches
Knee in stretch
Pelvic tlits
Cat and Camel stretch
Press ups
Planks(including side bridges)
Bridges
Bird Dog
Superman
Knee to chest
Workout- Chest, Shoudlers, Triceps, and H.I.T Cardio
Bench Press- 8 sets 45x20/ 95x8/ 135x5/ 185x3/ 225x5/ 185x10/ 170x10/ 170x8
Incline Bench Press- 8 sets 45x10/ 95x10/ 135x10/ 150x5/ 115x12/ 95x12/ 95x15/ 80x10
Incline DB Flys- 8 sets 35'sx15/ 35'sx12/ 35'sx10/ 35'sx8/ 35'sx6/ 35'sx5/ 35'sx4/ 35'sx4
Super Set
V-ups- 4 sets 25/20/20/20
Flat DB Press- 8 sets 35'sx15/ 35'sx12/35'sx10/ 35'sx8/ 35'sx6/ 35'sx5/ 35'sx4/ 35'sx4
Super Set
V-Ups 20/ 20/ 20/ 20/ 20/ 20/ 20/ 20
Circuit Overhead DB Press- 3 sets 35'sx15/ 35'sx15/ 35'sx15
Overhead 1 arm DB extension- 3 sets 35x10/ 35x8/ 35x6
V-UPS 20/ 20/ 20
Repeated 3 times
Circuit Reverse overhead press- 3 sets 80x10/ 45x20/ 45x20 Pressdowns- 3 sets 120x15/ 120x15/ 120x15 Crunches 3 sets 20/20/20 Repeated 3 times
Circuit Upright Row- 3 sets 45x15/ 45x15/ 45x15
DB Shrugs - 3 sets 35'sx15/ 35'sx15/ 35'sx15
Oblique Crunches- 3 sets 25/25/25
Repeated 3 times
Circuit Shoulder raise circuit- 3 sets 8's'sx60/ 25'sx30/ 8'sx60
Pressdowns circuit- 3 sets
Leg Ups- 25/ 20/ 20
Repeated 3 times
Total ab reps=500
Body Squats- 5 sets 20/20/20/20/20
H.I.T Cardio Skipping 10x1min sprints
Sauna 30min
Thoughts
Went with 1 rounded scoop and half a scoop of Meso, holy shizzzz, little to much for me lol, will stick with 1 rounded scoop!
Right now I'm taking Mesomorph/ Creatine and Super Cissus. Will be done the Meso and Creatine Friday.
Bench press didn't go as well this week but for some reason after 225x5 my right shoulder felt overly pumped and sore, I believe I havn't healed up from fridays full body workout. So went a little lighter through the workout but still got an amazing pump and very sick intense workout. Skipping 1min sprints with 30 sec rest is fun, I am a jump rope whore LOL.
Thought I'd start a new log for this, going to try the LeanGains and enter the Andromass contest, as long as I think the after pictures are good enough lol. I took before pics today but forgot the news paper so I'll redo them tomorrow. I got enough fat to lose, gained quite a bit since then with injuries and all lately, I'll give this diet at least 4 weeks to see how it works for me.
Will keep trying to improve overall strength and endurance, hopefully I can get the lower back up and running 100% in the next 4-6 then I'll be going back to the MMA gym and putting all my time into that. But for now this will do lol.
Recently changed up how im doing weight training, pretty much doing tons of extra sets rippin the muscle tissue up aha, fingers crossed this change helps overall performance.
Morning weight- 191.8lbs
LeanGains Diet
3 PM: Oatmeal + low carb protein shake
5 PM: Pre-workout(1.5 scoops of Meso+4 caps of Super Cissus)
5:30 PM: Weights/Cardio
9 PM: Large meal- Extra lean hamburger/ Fruit smoothie
11 PM: Last Meal- Chicken Breat and Fat free Cottage cheese
1 PM: 1 scoop of Xtend
3 AM: 2 scoops of Xtend
Fasted state- 11pm-3pm
Monday, May 9th 2011 Workout
Back Rehab Routine
Lower back stretches
Hamstring stretches
Knee in stretch
Pelvic tlits
Cat and Camel stretch
Press ups
Planks(including side bridges)
Bridges
Bird Dog
Superman
Knee to chest
Workout- Chest, Shoudlers, Triceps, and H.I.T Cardio
Bench Press- 8 sets 45x20/ 95x8/ 135x5/ 185x3/ 225x5/ 185x10/ 170x10/ 170x8
Incline Bench Press- 8 sets 45x10/ 95x10/ 135x10/ 150x5/ 115x12/ 95x12/ 95x15/ 80x10
Incline DB Flys- 8 sets 35'sx15/ 35'sx12/ 35'sx10/ 35'sx8/ 35'sx6/ 35'sx5/ 35'sx4/ 35'sx4
Super Set
V-ups- 4 sets 25/20/20/20
Flat DB Press- 8 sets 35'sx15/ 35'sx12/35'sx10/ 35'sx8/ 35'sx6/ 35'sx5/ 35'sx4/ 35'sx4
Super Set
V-Ups 20/ 20/ 20/ 20/ 20/ 20/ 20/ 20
Circuit Overhead DB Press- 3 sets 35'sx15/ 35'sx15/ 35'sx15
Overhead 1 arm DB extension- 3 sets 35x10/ 35x8/ 35x6
V-UPS 20/ 20/ 20
Repeated 3 times
Circuit Reverse overhead press- 3 sets 80x10/ 45x20/ 45x20 Pressdowns- 3 sets 120x15/ 120x15/ 120x15 Crunches 3 sets 20/20/20 Repeated 3 times
Circuit Upright Row- 3 sets 45x15/ 45x15/ 45x15
DB Shrugs - 3 sets 35'sx15/ 35'sx15/ 35'sx15
Oblique Crunches- 3 sets 25/25/25
Repeated 3 times
Circuit Shoulder raise circuit- 3 sets 8's'sx60/ 25'sx30/ 8'sx60
Pressdowns circuit- 3 sets
Leg Ups- 25/ 20/ 20
Repeated 3 times
Total ab reps=500
Body Squats- 5 sets 20/20/20/20/20
H.I.T Cardio Skipping 10x1min sprints
Sauna 30min
Thoughts
Went with 1 rounded scoop and half a scoop of Meso, holy shizzzz, little to much for me lol, will stick with 1 rounded scoop!
Right now I'm taking Mesomorph/ Creatine and Super Cissus. Will be done the Meso and Creatine Friday.
Bench press didn't go as well this week but for some reason after 225x5 my right shoulder felt overly pumped and sore, I believe I havn't healed up from fridays full body workout. So went a little lighter through the workout but still got an amazing pump and very sick intense workout. Skipping 1min sprints with 30 sec rest is fun, I am a jump rope whore LOL.