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I think I just got worn out from doing 6 sets of squats in-between my other work on Monday then physical labor at work. I don't mind powering through on the diet if the results are coming. Reevaluating now.
you need to break your numbers down no shit to the t and make sure you arent burning off to much to often or you are going to crash and burn hard. and yes the physical labor counts also
Back to normal today, yay! Excellent concentration with very light weight. 2 really hard pieces were the cable presses and the shoulder raises. Just lowered the weight until I had good form. Good news on the scale today too.
you need to break your numbers down no shit to the t and make sure you arent burning off to much to often or you are going to crash and burn hard. and yes the physical labor counts also
guns I still don't know how to break it down. I think my problem is my pre-workout meal. I either have coffee, powder creamer, 1 egg, flax, vit, 4 oz grapefruit juice or coffee, creamer,3oz sweet potato, flax etc..
Back to normal today, yay! Excellent concentration with very light weight. 2 really hard pieces were the cable presses and the shoulder raises. Just lowered the weight until I had good form. Good news on the scale today too.
Great day in the gym, smooth and plenty of energy with no pain anywhere. Finally figured out how to use the last leg press machine so my back doesn't hurt and still get the desired result.
Friday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Seated Tri machine 70x20x3
Hack 0x10 full+10 lower halves x3
Lying Ab 20x3
Roller Work
Single leg extensions 40x12 turning leg out to work inside, 50x12 turning leg in to work outside, 60x12 straight working the top
Seated Overhead DB Triceps 20x12x3
Seated leg press machine 70x12, 55x12x2
Now about my diet: I tend to get a bit irrational when discouraged , to say the least. Then.. in comes guns to save the day. Just when I start to think that I'm freewheeling it he reminds me there is a plan and adjustments have to be made. I did use a plan for this cut, not sure if it is the best one out there but I had to start somewhere. Even though guns has taught me so much it seems I'm still a novice. My recent mistake: I was underestimating the importance of the pre workout meal. I have never been a breakfast person and find it difficult even wanting anything to eat early in my day. Now that I crashed two whole days of my training it may have gotten through to my head the importance of that first meal. Sticking with the plan, just placing the carbs and protein (mixed meals) at different times. Here's what I used to make the plan. https://www.bodybuilding.com/fun/brewster26.htm . Please tell me if this is flawed I don't want to have a thread that is for 'entertainment only'.
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 war-up (10 lower, 10 upper, 10 full),
25x12 wide grip, 25x12 narrow
Lying Ab 20 x3
Rolling
Kneeling leg curls 20x12x3
Cable Bi single arm overhead 10x12x3
Lying leg curls 40, 55, 70x12 ea.
Cheat meal today for lunch so I can get back on track early. Just plugging along and feeling good.
Love my life! Once again guns is right. I changed my diet up a tad, eating a bit more and moving some meals around and BAM! Progress. My current goal ends on the 17th of this month but I am already looking forward to what comes after that.
Monday:
Chest, Back
Hypers 12x3
Spider walks
Incline DB presses 17.5x16, 20x12, 22.5x8
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40, 55, 70x12 ea.
Rear Delt 25, 40, 55x12 ea.
Lie down Crunch bench 12x3
Roller Work
Plated Lateral Chest Press machine 20’s x12x3
WG Lat pull down 40x16, 55x12, 70x8
Dual Cable Chest press machine 25x16, 35x12, 45x8
Love my life! Once again guns is right. I changed my diet up a tad, eating a bit more and moving some meals around and BAM! Progress. My current goal ends on the 17th of this month but I am already looking forward to what comes after that.
Monday:
Chest, Back
Hypers 12x3
Spider walks
Incline DB presses 17.5x16, 20x12, 22.5x8
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40, 55, 70x12 ea.
Rear Delt 25, 40, 55x12 ea.
Lie down Crunch bench 12x3
Roller Work
Plated Lateral Chest Press machine 20’s x12x3
WG Lat pull down 40x16, 55x12, 70x8
Dual Cable Chest press machine 25x16, 35x12, 45x8
Win for today. Put my belt on for hack squats and there was only one thumb space left between the sides of my belt. Yay!! Can't wait till it's overlapping or better yet, I need a new one.
Friday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70# cw x20x3
Hack 0x16, 45x12, 90x8
HS Seated ab machine 12x3 Oblique’s only
Roller Work
Single leg extensions 40x16 turning leg out to work inside, 50x12 turning leg in to work outside, 60x8 straight working the top
Cable Triceps single arm10x16, 15x12, 20x8
Seated leg press machine 70x16, 80x12, 90x8
Win for today: Went to the gym even though I didn't want to. Need to find an article about knowing the difference between your body needing a break and your mind telling you to be lazy.
Wednesday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 war-up (10 lower, 10 upper, 10 full),
25x12 wide grip, 25x12 narrow
Lying Ab 12 x4
Rolling
Kneeling leg curls 20, 30, 40x12 ea.
Biceps machine single arm 20, 30, 35x12 ea.
Lying leg curls 40, 55, 70x12 ea.
Win for today: Went to the gym even though I didn't want to. Need to find an article about knowing the difference between your body needing a break and your mind telling you to be lazy.
Wednesday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 war-up (10 lower, 10 upper, 10 full),
25x12 wide grip, 25x12 narrow
Lying Ab 12 x4
Rolling
Kneeling leg curls 20, 30, 40x12 ea.
Biceps machine single arm 20, 30, 35x12 ea.
Lying leg curls 40, 55, 70x12 ea.
As long as the nutrition is on point. And you have scheduled rest days. Most of the time I think it is the mind just being lazy.
As long as the nutrition is on point. And you have scheduled rest days. Most of the time I think it is the mind just being lazy.
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that and if you are feeling achy joints are screaming etc..... then your body says it's time for a little rest. doesnt have to be on you butt it can also be active recovery work as well haha
Terrific session today! Going to pour it on for the next couple weeks until our Anniversary. Already the leanest summer I have had since 2014 so very happy with the whole training and diet package. I am taking off fat and retaining the muscle that was built over the past 3 years. Now most of the fat is on the top of my hips and around the back of my waistline so I can see that it is definitely possible to get rid of all the belly fat so many people say is impossible to shed. I will never quit!
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