Tansformation Log

[gymrat827]

Update. Well this past week has ended. I didnt hit what I was looking for, but that is just me with high expectations. Started the week at 268. As of this morning fresh out of bed after the morning tinkle I was 263.6. I was pushing to break into the 250s for the first time in years. So my new goal for this week is to hit the mid to low 50s.

I am so thankful for all the responses and encouragement by all of you.

Thanks

you ll get there man. Dont get caught up with it. Soon you ll be all over the 240's, just keep putting in the time at the gym and be wise with each meal choice. things will continue to go your way. :banana:

 

[Onlychevy6]

Thanks guys. Yes I have been blessed with alot of support from everyone including family. I personaly like it when people bust your chops and call you out. Or point out the good and bad in what our doin or not doing. It helps. Some may not believe it but it does.

 

[MrKleen73]

As long as it is done constructively for sure. There is a difference in being called out with good intentions and called out to be chastized. I and I am sure you would not stand for being chastized, but a gentle nudge in the right direction is always a good thing.

 

[Onlychevy6]

True that.....

 

[RickRock13]

There's a lot of us that have your back through this Jeff!! You are doing awesome bro....just set realistic attainable goals each week and push towards them, and the satisfaction and results will keep coming!!

 

[MrKleen73]

Hey NUTSACK! Where is your post for the day. You are slacking slacker!

Not quite the motivation you were looking for?




How about this to make you hungry for healthier food choices. Gotta love watermelon.

 

[gymrat827]

How about this to make you hungry for healthier food choices. Gotta love watermelon.

This is will make me eat better for a while:footinmouth:

 

[Onlychevy6]

Thursday 6-2-11
Cardio H.I.I.T. 15 Minutes
Incline Barbell Press
1 set 15 reps 200 lbs
1 set 8 reps 210lbs
1 set absolute failure 210 lbs 8 times

Dumbbell Bench Press
1 set 15 reps 65lbs
1 set 8 reps 65 lbs
1 set absolute failure 65 lbs 6 times

Dumbbell Fly
1 set 15 reps 35 lbs
1 set absolute failure 35 lbs 10 times

Dips
1 set absolute failure 150 lbs 15 times

Friday 6-3-11
Wide grip Pull Down Front
3 set 10 reps (Or as many as possible) 120lbs 30 times

Barbell Bent Over Row
1 set 12 reps 190 lbs
1 set 8 reps 190lbs
1 set absolute failure 190 lbs 8 times

Seated Cable Row
1 set 15 reps 150 lbs
1 set absolute failure 150 lbs 8 times

Saturday 6-4-11
Cardio 35-40 minutes moderate pace Speed/Minutes 5.5/35

Abs Lying Crunch
2 sets of 20

Hanging Leg Raise
3 set of 25

Lying Side Crunch
3 set 15 each side

Machine Crunch with Weight 1 set of 10 120lbs

Sunday 6-5-11
Barbell Press Front
1 set 15 reps 160 lbs
1 set 8 reps 160 lbs
1 set absolute failure 160 lbs 8 times

Barbell Shrug
1 set 15 reps 190 lbs
1 set 8 reps 190 lbs
1 set absolute failure 190lbs 8 times

Dumbbell Side Lateral
1 set 15 reps 25 lbs
1 set 8 reps 25 lbs
1 set absolute failure 25 lbs 8 times

Dumbbell Rear Lateral
1 set 15 reps 30 lbs
1 set absolute failure 30 lbs 10 times

Monday 6-6-11
Cardio H.I.I.T 15 Minutes

Bicep & Triceps Standing Barbell Curl
1 set 15 reps 60 lbs
1 set 8 reps 60 lbs
1 set absolute failure 60lbs 8 times

Preacher Curl
1 set 15 reps 60 lbs
1 set absolute failure 60 lbs 10 times

Incline Dumbbell Curl
1 set absolute failure 35 lbs 15 times

Lying Tricep with EZ curl bar
1 set 20 reps 80 lbs
1 set 8 reps 80 lbs
1 set absolute failure 80 lbs 8 times

Tricep Pushdowns Using straight bar
1 set 15 reps 100 lbs
1 set absolute failure 100 lbs 8 times

Tricep Pushdowns Using Rope
1 set absolute failure 120 lbs 12 times

Tuesday Off 6-7-11

Tonight will be legs

 

[MrKleen73]

Nice update Jeff! Kill those legs PLAYA!!!!

 

[Mrodz]

WoW! like the details

 

[Onlychevy6]

Wednesday 6-8-11

Tonight's workout

Legs

Squats

1set of 20 450 lbs
1set of 8 540 lbs (Personal Best)
1 set absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs (Personal Best since knee surgery)

Leg Extensions

1 set absolute failure 120 lbs 15 times

Lying Leg Curl

1 set absolute failure 80lbs 15 times

Seated Calf Raises

1 set of 20 80 lbs
1 set of 15 80 lbs
1 set of absolute failure 80 lbs 8 times


Needs less to say as i was finishing up my legs i started to cramp in my calves and damn i wanted to puke. Great Workout.

 

[MrKleen73]

Wednesday 6-8-11

Tonight's workout

Legs

Squats

1set of 20 450 lbs
1set of 8 540 lbs (Personal Best)
1 set absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs (Personal Best since knee surgery)

Leg Extensions

1 set absolute failure 120 lbs 15 times

Lying Leg Curl

1 set absolute failure 80lbs 15 times

Seated Calf Raises

1 set of 20 80 lbs
1 set of 15 80 lbs
1 set of absolute failure 80 lbs 8 times


Needs less to say as i was finishing up my legs i started to cramp in my calves and damn i wanted to puke. Great Workout.

Those real barbell squats or on a machine of some sort Jeff? I don't know anyone personally that can rep 405x20 for a warm up or 540x8. I don't even know that I can stand under 540 and hold it. If you are doing that with a barbell I am going to have to come and check that ish out some time. Either way killer workout.

 

[Onlychevy6]

Machine. I might be stupid but not that stupid. I put a little video up on my fb.

 

[MrKleen73]

Machine. I might be stupid but not that stupid. I put a little video up on my fb.

Good stuff we need to work on some hip flexibility to get you a little deeper on the leg press look up a few hip stretches. Not for the hamstring but for the actual hip muscles. Once those hips loosen up you will be able to spread the legs out a little more giving you more clearance for the pressing movement. Squat machine looked good. Sitting back nicely into it. That machine is a nice one. I hit it at Fitness Connection every once in a while.

 

[Onlychevy6]

yeah i actually have been looking into hip stretches. As far as the machine is concerned i like it. That is one thing that i have been trying to focus on is form. I am thinking about dropping down in the leg press weight to help my loosen up my quads and hammies as well as work on my flexability. That has always been an issue. No matter how much i stretch my hammies will not loosen up. I had one of the trainers take a look at my stretching motion and they say it is good. But i dont think so. I always feel super tight.

Also I started to video some of the exercises to see my form and to show how much weight i am actually doing. That way if anyone questions what i say i can back it up. :laugh:

 

[morry]

foam rolling

 

[Onlychevy6]

Thursday 6/9/11

Incline Barbell Press
1 set 15 reps 210 lbs
1 set 8 reps 210lbs
1 set absolute failure 210 lbs 8 times

Dumbbell Bench Press
1 set 15 reps 65lbs
1 set 8 reps 65 lbs
1 set absolute failure 65 lbs 6 times

Dumbbell Fly
1 set 15 reps 35 lbs
1 set absolute failure 35 lbs 10 times

Dips
1 set absolute failure 150 lbs 18 times

 

[MrKleen73]

Good stuff Jeff! Keep working at the stretching it takes some time.

WARNING!!! Shameless Log Promotion Ahead
Here is the link to my new log. Come on everyone let's see how much farther I can take this recomp using the Intermittent Fasting and FINAFLEX 1-ANDRO.

http://anabolicminds.com/forum/supplement-reviews-logs/177104-kleen-gets-redefine.html

 

[Onlychevy6]

Yesterdays workout was abs and a crap load of cardio in my 1/2 acre of yard work to get ready for my 9 year old daughters bday party.

 

[MrKleen73]

Yeah Yeah Yeah... LOL I will see you all the way out in B.F.E. later today.

 

[RickRock13]

Hope you, your family, and especially your daughter have a great birthday party Jeff!! arty:

Keep up the great work man!! :bigok:

 

[MrKleen73]

Well I have to say when someone is pretty big sometimes the initial weight loss is not completely noticeable. However today Jeff looked noticeably better healthier and leaner than the last time I saw him. On top of that he held fast to his plans for food while I enjoyed my lean gains style feasting. Great Job Jeff, and looking great too!

 

[Milas]

So Jeff, spill the beans, did Chris pork out!?!?

Great to hear you held to your plans, way to go. You just knew Chris would ride you forever if you didn't, right!!!

 

[Onlychevy6]

Milas,

That is funny. You know i never really thought about it. Yeah i knew he was coming up but when i put my mind to something. I do everything possible to stick to it. Only thing i do different is i dont normally use supplements on the weekends.

Now as far as Chris porking out no he really didnt do bad. I grilled some venison steaks, Hamburgers, Hot dogs, and warmed up what was left of some ribs.

Chris thank you for saying this it just validates that i am doing the right things that work for me. So far that is. It helps also when i look at my old pics and then look at your new one and use them as motivation. :banana: :footinmouth:

 

[Onlychevy6]

I think starting Monday i will add some bcaa to my diet. I have only been taking it after my evening workouts. Well I think i am going to take some with my morning breakfast then again about 30 minutes prior to my work out and then again 30 minutes or so afterwards.

 

[RickRock13]

I think starting Monday i will add some bcaa to my diet. I have only been taking it after my evening workouts. Well I think i am going to take some with my morning breakfast then again about 30 minutes prior to my work out and then again 30 minutes or so afterwards.

BCAA's are great to use preworkout and post workout and also inbetween meals and before bedtime. Thats pretty much how I use them

 

[MrKleen73]

No problem Jeff, glad you have stuck with it. You are doing great and it shows. Now the next 30 is going to be like Holy Crap Where did Jeff go? Good stuff man!

 

[Onlychevy6]

6/13/11

H.I.I.T. Cardio for 15 minutes


Wide grip pull down

1 set of 15 120 lbs
1 set of 8 120 lbs
1 set of absolute failure 120lbs 8 times

Bent Over Barbell Rows

1 set of 15 190 lbs
1 set of 8 210 lbs
1 set of absolute failure 210 lbs 8 times

Seated Cable Rows

1 set of 15 120 lbs
1 set of absolute failure 120 lbs 12 times

 

[MrKleen73]

Nice keep doing work!

 

[Onlychevy6]

tonight's work out was abs. I will have my abs back one day....

 

[RickRock13]

tonight's work out was abs. I will have my abs back one day....

Keep doing like you have been and they will be yours!!

 

[gymrat827]

tonight's work out was abs. I will have my abs back one day....

It's good to see that your determined man. Abs are not easy, I don't care who u are. You need to have lots of muscle and low BF% which works against one another.

GL

 

[MrKleen73]

Keep on trucking man you will get those abs.

 

[Onlychevy6]

6-15-11

Shoulder Front Press

1 set of 15 160 lbs
1 set of 8 160 lbs
1 set of absolute failure 160 lbs 8 times

Barbell Shrugs

1 set of 15 270 lbs (Personal Best)
1 set of 8 270 lbs
1 set absolute failure 270 lbs 8 times

Dumbbell Side Lateral

1 set of 15 45 lbs
1 set of 8 45 lbs
1 set of absolute failure 45 lbs 6 times

Dumbbell Rear Lateral

1 set of 15 45 lbs
1 set absolute failure 45 lbs 12 times

 

[MrKleen73]

Nice work!

 

[Onlychevy6]

I think i found my sweet spot. With this weight i really felt a good pump all throughout my shoulders. Hopefully it will last a while and help me get my shoulders more full.

 

[RickRock13]

I think i found my sweet spot. With this weight i really felt a good pump all throughout my shoulders. Hopefully it will last a while and help me get my shoulders more full.

Good stuff man!!

 

[MrKleen73]

Get you swole on!

 

[Onlychevy6]

ok so my arms feel like the are going to explode. Did my entire arm workout with stopping to rest. I must say it actually felt really good. Then did some cardio afterwards.

6-16-11

Standing Barbell Curl

1 set of 15 60 lbs
1 set of 8 60 lbs
1 set absolute failure 60 lbs 8 times

Preacher Curl

1 set of 15 60 lbs
1 set absolute failure 60 lbs 15 times

Incline Dumbbell Curl

1 set absolute failure 30 lbs 20 times each arm

Lying Tricep with EZ curl Bar

1 set of 20 80 lbs
1 set of 8 80 lbs
1 set absolute failure 80 lbs 8 times

Tricep Pushdowns Using Straight Bar

1 set of 15 80 lbs
1 set absolute failure 80 lbs 15 times

Tricep Over Head Extensions using Rope

1 set absolute failure 140 lbs 12 times

 

[gymrat827]

going to failure will force muscles to grow. But they will need a lot of rest afterwards, so dont go doing back tomorrow. Give them the rest they need.


For your cardio you should do some incline walking on a treadmill. 2.8-3.3mph and 8-12% incline. Its what most of the Pro's do, it will allow you to burn up cals without having a skyhigh heartrate. It should helpout with fat burning/muscle building

 

[Onlychevy6]

6-18-11

Leg day

Machine Squats
1 set of 15 540 lbs
1 set of 8 540 lbs
1 set of absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs

Leg Extensions

1 set of 15 145 lbs

Lying Leg Curl

1 set of 12 100 lbs

Stiff Legged Dead Lifts

1 set of 15 290 lbs


Seated Calf Raises

1 set of 20 120 lbs
1 set of 15 120 lbs


And yes i chunked up water after all was done outside.... YUCK..

 

[BarbellBeast]

Great work in here chevy!!!!! Proud of you bro. Keep it up, never give up!

 

[Milas]

Looking good bro!

 

[Onlychevy6]

Thanks Milas and Barbell

 

[RickRock13]

Nice work Jeff!! Workouts are looking great!!

 

[Onlychevy6]

Thanks Rick

 

[Onlychevy6]

so the last few days have been crazy. Had some friends and family get evacuated from there homes due to a massive fire. It is now only 9 miles from my house. We need some rain really bad. Today was an off day, Yesterday was abs. And this weekend was when stuff hit the fan.

 

[BarbellBeast]

Thats crazy man! We could do without the rain up here lol

 

[Onlychevy6]

well will it our way, the last heavy rain we had was back in January.

 

[Onlychevy6]

If you google Grimes County Fire you will see how bad it is. It started because of a bbq pit, there is a burn ban all around and this moron was burning trash in there bbq pit. :shock: