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Time to get cut

Leg Day

10 minutes stair mill

Leg extension- 25x 50, 15x 100, 12x150x2

Ass to ankle squats 15x135, 15x225x3
(Lower back felt tight so stayed super light)

Leg Press- 15x4ps ( plates per side), 15x 6 ps, 8x 8 ps, 8x9 ps, 8x9ps drop 6 x 6 ps drop 12 x 4 ps

Walking lunges-3x60ft (body weight)

Leg curls- 20x60, 15x100, 12x150

Straight leg Deads- 3x 10x135

Seated leg curls- 3x150x 3

Diet: loose but got in 312,protein
 
My back got its ass whooped today.

Pull-ups 3x5 (gets better every week)

Lat pull downs-180x12, 200x10,220x8,220x8,180x10

Cambered bar rows- 135x12, 185x12, 235x10, 255x8, 255x8 drop 185x6 drop 135x12

1 arm DB rows-10x100, 8x120, 8x125

Meadows rows-2 plates x10x3

Seated long bar rows- 120x10, 160x10x2

Snatch grip DL partials mid shin- 135x5,225x5x3

Shrugs-15x135, 15x225x2

Macros coming
 
Shoulders

Rotator cuff excercises

Smith machine presses
15x135, 12x185,8x225, 6x225 drop 6x185 drop 15x135

Lateral raises- 10x25, 10x35, 10x 30 drop 10x20 drop 15x15

Hammer strength presses- 1 plate ps x15, 2 plates ps x 10, 3 plates per side x4 drop 8x 2 plates drop 15 x 1 plate

Incline reverse flyes- 10x 20, 2x10x30

Face pulls double pulley- 15x90, 15x90, 15x140, 15x140

Incline sit ups- 3x20

Ab roller 3x10
 
hey there,
First thing is diet, because it is most important fo weight lose. more thing try to make follow the guidance of good expert, so you will on right way.
 
Arms

Super sets-
Alternate DB curls 15x20, 10x40, 8x50,7x60
With
EZ bar push downs-25x50, 20x100, 15x150, 15x200

Preacher Curls-15x70, 10x90, 10x90
With
Close grip Bench-15x135, 15x185, 12x225

Arm blaster dumbells curls 15x25, 10x35, 10x35
With
One arm overhead dumbells extensions- 3x15x35

Nautilus curl machine-3x10x60, 70, 70
With
Body weight dips 15, 20, 24

Macros
Cal 2558
Fat 79
Carb 126
Protein 341
 
Always good for a body transformation thread. Keep your mind set to your goals and you WILL get there!
 
Macros

Fat 116
Carb 130
Protein 280

Workout

I tried using a barbell today but shoulder didn't like it. I went short and intense. This workout took 25 minutes. Life of a father.

Chest

Rotator Cuff

Incline Bench- 15x135, 15x185, 10x225, 8x275, 8x225

Dips- 15xbw, 10xbw+45, 8xbw+75

Pec Deck- 15x60, 12x100, 10x140, 10x140 drop 10x100 drop 10x160

Weigh in tomorrow. I need to stay strict this weekend!!!!
 
Weight 265

Admittedly, I wasn't strict at all last weekend. So I am gonna keep macros the same but NO SLOPPY SATURDAYS! So, 1.5 lbs lost. It's still in the right direction. Here's to a clean weekend.
 
hubbabubba said:
Time for legs

Walking in like a man

Crawling out like a baby
Click to expand...

Warm up hoist leg extensions (shtty rom)5xlevel8

Front squats- barx20, 135x15, 185x15

Back squats- 15x185, 15x225, 3x8x315

Leg press-20x4 plates per side, 3x20x5 plates

Walking lunges-3x60 ft

Laying leg curls-25x60, 20x100, 2x15x140, 2x10x160 (2 second hold)

Straight leg Deads- 3x12x135

Seated curls-3x15x190

15 minutes bike cool down

On the verge of puking...

I need food!
 
Monsta65 said:
your legs are looking good man keep it up, so proud of you
Click to expand...

Thanks Bro! I feel like a tool for posting pics so often but it inspires me, so..whatever. In a couple months it will be awesome to look at our pics and see where we came from. Thanks for the support and your daily progress inspires the hell out of me too!
 
hubbabubba said:
Thanks Bro! I feel like a tool for posting pics so often but it inspires me, so..whatever. In a couple months it will be awesome to look at our pics and see where we came from. Thanks for the support and your daily progress inspires the hell out of me too!
Click to expand...

exactly my dude. this is so true. Well Imma have to go and buy me a new scale. the scale I have ever since I started this weight lose it hasnt been working right. I have to weigh myself 4 or 5 times and it gives me all different weights so I just averaged it out. So I may have weighed more or less then what I started out at. My scale was so bad that I would weigh 316 and then id step on it again a few seconds later and id be at 324. So Im getting one of those see through badass scales lol and then give you the weight im at. I know I have lost quite a bit. I should have done this when I first started but I really didnt think it was that big of a deal until this last time its just really irritating me
 
Monsta65 said:
exactly my dude. this is so true. Well Imma have to go and buy me a new scale. the scale I have ever since I started this weight lose it hasnt been working right. I have to weigh myself 4 or 5 times and it gives me all different weights so I just averaged it out. So I may have weighed more or less then what I started out at. My scale was so bad that I would weigh 316 and then id step on it again a few seconds later and id be at 324. So Im getting one of those see through badass scales lol and then give you the weight im at. I know I have lost quite a bit. I should have done this when I first started but I really didnt think it was that big of a deal until this last time its just really irritating me
Click to expand...

That sounds frustrating as hell. Yeah get a new one! Seeing the actual pounds will keep you going!
 
Shoulders

DB press-20x50, 15x80,12x90,10x100

Side Raises-15x25, 12x30, 10x35, (partials) 8x60

Smith presses- 195x6 (too heavy), 145x10, 145x10

Cable raises (slow and super strict) 3x15x30

Incline reverse flyes-3x10x30

Face pulls- 3x15x120

Decline sit ups- 3x20

15 minutes elliptical
 
Macros

Fat 128

Carbs 147

Protein 268

Calories 2762

I'm getting my bf% checked tomorrow. My 24% was based on one of those electric hold things. I hope I'm at most 24 with the calipers.
 
hubbabubba said:
Macros

Fat 128

Carbs 147

Protein 268

Calories 2762

I'm getting my bf% checked tomorrow. My 24% was based on one of those electric hold things. I hope I'm at most 24 with the calipers.
Click to expand...

Don't worry so much about what the actual numbers are...just try to stock to the same method so you can gauge your progress. Because at the end of the day it's not about a number but rather how you look and feel. And as long as you know you're going in the right direction...you can know that you will get there. Keep killing, bud!
 
1ifeblood said:
Don't worry so much about what the actual numbers are...just try to stock to the same method so you can gauge your progress. Because at the end of the day it's not about a number but rather how you look and feel. And as long as you know you're going in the right direction...you can know that you will get there. Keep killing, bud!
Click to expand...

1ifeblood,

I was just thinking about that today. I feel better and I look better but I've got a way to go. So, I'll know where I want to be when I get there. Thanks for the encouragement.
 
hubbabubba said:
1ifeblood,

I was just thinking about that today. I feel better and I look better but I've got a way to go. So, I'll know where I want to be when I get there. Thanks for the encouragement.
Click to expand...

That's what we're here for my friend!
 
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