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also note for the previous saturday, i forgot to mention the cheat meal which consisted of baked chicken, sauteed red potatos with red wine, and a glass of red wine.
Meal 1: 35g fat
Meal 2: 21g fat: added an additional table spoon of pb [however i will add a tablespoon of coconut oil after today which will equal 35g]
Meal 3: 51g fat: ate tuna today, but this will not replace ground turkey/chicken breast
Meal 4: 14g fat: added an additional table spoon of pb
Meal 5: 36g fat: added 2 tablespoons of olive oil/grapeseed oil [may reduce to 1 tablespoon of oil after today]
Meal 6: 44g fat: add a tablespoon of coconut oil
total: 201g fat
nice brother....love the detail...you post about your workout, your diet, and how you are feeling throughout....great shit, and I feel bad smashing these damn coney dogs while reading this:/ lol
nice brother....love the detail...you post about your workout, your diet, and how you are feeling throughout....great shit, and I feel bad smashing these damn coney dogs while reading this:/ lol
HOW DARE YOU!!! HOW DARE YOU COME INTO THIS THREAD WITH TALK OF DELICIOUSLY FATTENING FOODS WITH YOUR PICTURE DISPLAYING AN A ABDOMINAL REGION! HOW...DARE...YOU!!!
shoulders & tris:
seated shoulder press: 75 x 15, 95 x 12, 115 x 8, 115 x 7, & 55 x 20
cable incline shoulder press: 100 x 15, 120 x 12, 130 x 8, 130 x 6, 80 x 15
cable side delts: 60 x 15, 75, x 12, 90 x 10, 105 x 8, & 45 x 20
standing cable rear delts: 7.5 x 15, 12.5 x 12, 17.5 x 8, 17.5 x 8, & 2.5 x 20
decline skulls + tri press: 55 x 15 + 55 x 15, 75 x 12 + 75 x 12, 95 x 10 + 95 x 10, 105 x 6 + 105 x 6, 45 x 20 + 45 x 20
v-bar push downs: 50 x 15, 60 x 15, 70 x 12, 90 x 10, 100 x 8, 60 x 20
rope overhead extensions: 27.5 x 15, 37.5 x 12, 47.5 x 10, 52.5 x 8, & 22.5 x 20
cable weighted dips: 5 set with enough weight to hit desired rep range
backs & traps:
bent over incline plate loaded wide grip rows: 45 x 15, 70 x 12, 90 x 10, 100 x 6, & 35 x 20
high single handle rows underhand grip: 90 x 15, 140 x 12, 180 x 10, 200 x 8, & 50 x 66 [i realized that this weight, 50lbs, is too light after the fact, i didnt want to stop and load on more weight so i was like f it im going until exhaustion. i implemented negatives at the 50 marker, then 5 second squeezes at the 60 marker, then said f this, this is stupid, on to the next one at the 66 marker, gave me quite a sweat though]
seated palms in rows: 60 x 15, 80 x 12, 90 x 10, 100 x 8, & 50 x 20
wide grip lats: 100 x 15, 120 x 12, 140 x 10, 150 x 8, & 80 x 20
rope high rows: 37.5 x 15, 47.5 x 12, 57.5 x 10, 62.5 x 8, & 27.5 x 20
palms in forward shrugs: 90 x 15, 140 x 12, 180 x 10, 200 x 8
palms in backward shrugs: 200 x 8, 180 x 10, 140 x 12, 90 x 15
gym time: 55 min
weight: 216.6lbs
meal notes: had to switch meal # 2 w/ meal #3, also split the 4 oz of almonds among both meals eating 2oz @ meal #2, 2oz @ meal #3. 2 tabll\e spoons of peanut butter at meal #2 as well.
sorry folks, had a family emergency. nothing has changed on this one workout just cant remember the weights n shit, still about an hour in the gym.
i kept my diet as good as i could during this period i was out of commission last week, did not get any cardio in, missed a 6th meal on a couple of days, and maintained cheat meal on saturday which consisted of spaghetti, ground buffalo, salad with feta cheese and a champagne vinaigrette, chips and clam dip.
will be picking back up where i left off today, seems that the weight is coming off nicely so i am going to continue cardio sessions at an average heart rate of 120 3 times this week.
shoulder & tris:
seated shoulder press: 75 x 15, 95 x 12, 115 x 8, 115 x 7, & 55 x 20
seated palms in press: 90 x 15, 110 x 12, 120 x 10, 130 x 7, & 70 x 20
smith behind neck seated shoulder press: 75 x 15, 95 x 12, 115 x 10, 125 x 8, & 65 x 20
cable seated rear delts: 70 x 15, 100 x 12, 115 x 10 130 x 11, & 85 x 20
cable seated side delts: 50 x 15, 65 x 12, 80 x 10, 95 x 8, & 35 x 20
skulls: 65 x 15, 85 x 12, 95 x 10, 105 x 6, & 55 x 20
db tri ext: 50 x 15, 60 x 12, 70 x 10, 75 x 8, & 40 x 20
rope push downs: 25 x 15, 35 x 12, 40 x 10, 45 x 8, & 20 x 20
cardio: 20min
gym time: 1 hr 30 min
weight: 216.2lbs
cycle: 150mg npp & 75mg test p
note: change in plans, cardio will be done post workout or in the morning fasted this week only. also ill be using about 12.5 mgs of aromasin eod and possibly some prami for the duration of the cycle which will not be logged.
legs:
leg press (feet shoulder width and low on the platform): 180 x 15, 270 x 12, 320 x 10, 370 x 8, & 140 x 20
deads: 135 x 15, 185 x 12, 225 x 8, 225 x 8, & 95 x 13 [took a few minutes break between set 4 & 5]
seated leg curls: 60 x 15, 80 x 12, 90 x 10, 100 x 8, & 50 x 30
leg ext: 50 x 15, 70 x 12, 80 x 10, 90 x 8, & 40 x 20
lying leg curlz: 70 x 15, 80 x 12, 85 x 10, 90 x 7, & 40 x 20
gym time: 45 min
weight: 218.2lbs
note: switched meal #5 w/ meal #4, typically eat 3 meals prior to working out, today was an exception with 4 meals prior to working out. i have to say i have a new found respect for deads after today. truly this is the most taxing exercise on the body, i thought i was done after this exercise, at least i felt like i was done.
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