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update...
have been doing ALOT of cardio and i went and got my bf% checked saturday.... i'm at 206 and 16.5% but i don't beleive it! it was using calipers and there's a 5% possible error with them so oh well. it will be used as a guide line.
ok here's the newer diet....
7am 1 cup turkey/ 1cup rice
9am tuna/ sweet potatoe and 1 cup veggies
11am muscle milk
1pm post workout shake myozene (protein and simple carb shake)
2pm 1cup turkey/ 1 cup rice
4pm muscle milk
7pm 1cup turkey in BIG salad 1 cup veggies
* i take bcaa before cardio in the am and after i train for lunch!
it's brown rice... i should have stated that! i am trying to get as mush of my meals to whole foods, but i stay full! the thought of more food just makes my stomach hurt! i'm only eating about 2400 cals and i'm bumping it up to 2800 soon even with my diet. i can't even imagine eating my maintance of 3500 cals after my diet is over!!! one thing that also prevents me from getting in more whole food meals is the type of work i do... i don't have the time to eat and a shake i can slam while i'm driving!
thanks all you guys for posting and it has helped so far!!!
Monday 26 Shoulders
Gaint set, move through 4 different sets in a row rest then repeat for a total of 4 gaints.
giant set.. seated barbell press 135x25, seated side laterals 15x15, rear delts on pec dec 90x15, seated dumbell press 55x15.
all sets the reps went to failure
then finished with cable reverse flies for rear delts... they are weakest for my shoulders.
the workout only last 35 mins and i was toast!!! great pump and they are sore today( tuesday)!
.....
Weds. Quads
warmed up..
Squats 275x12, 315x7, 315x8, 315x5 (deep.. no ***** reps, in fact as i get tired they get deeper..LOL)
Leg press 5 plates a side 3 sets of 20,25,35 reps! last set took awhile but holy crap the pump was unreal!
Leg extentions 110x20, 150x15, 190x10-90x6
* my best leg workout ever! my knees used to bother me a lot but with stretching they are feeling much better!
****, *****, MOTHER****ER, ASS..... and every other one you can think of is what i felt like screaming at myself with my pathitic performance in the gym today! at last, my cardio and low cals are affecting my lifts...
****ty Chest today...
warm up... wouldn't have bothered if i knew what was comming!
bench 395x0... yeap failed bad!! two weeks ago or so i did clean 405!
365x NOPE!!! 315x6,315x5,225x13
incline dumbel 80x15,90x10,40x25x40x20
cable cross over 100lbs 3sets to failure... 25-15ish reps
alittle extra shoulder work....
side laterals 20x20,20x15,20x10-15x10
rear delts cable 40x15,40x15,40x15
cable push down 140 (stack)x30,140x25,140x15-80x15,140x12-80x10
french press 60x20,100x10,120x10-55x15
kick backs 25x15,25x15,25x15
weak but felt great! beginning to look much leaner!!
Chest w/o from thursday...
warm up bench 135x15,135x10,225x5ish,225x5ish
flat bench 315x7, 365x1, 315x5, 315x2, 225x20 (rest/pause did as maany as i could then racked it for about 5 seconds and did reps then racked... until reached 20 total)
incline bench 135x15, 185x10, 235x8, 135x10
incline dumbell flies 20x20 for 3 sets!
i am hurting and i knew i should have stopped after flat!!! the pump was crazy!!! i'll never do that again..... or at least until thursday.. LOL!!!
keep it up man...i think your lifts are fine. dont get discuraged and quit on yourself...your last entry squats were great numbers (actually, not really liking you too much right now) and 315 chest!! be happy your shoulder dont feel like bone on bone grinding at 225!!...just keep plugging away!!
HE WHO MAKES A BEAST OF HIMSELF, GET'S RID OF THE PAIN OF BEING A MAN!!
hey guys.......... Merc is helping me out and bring over some of my log! the above posts are over the last year or so and i'll update them every now and then. i find that if i post every workout and meal it tends to become boring. i want and need the feed back both good and bad to get better! i look forward to hearing from you guys... take care
IMO if you are able to get out the same weight for the same reps you need to start boosting your weight up or doing more reps. The most important thing is hitting failure.
Oh and you "[feeling] weak and like crap" STOP CRYING YOU BIG POOOCCCCC LOL
Keep up the good work bro you will get to your goal in no time
but merc..... it hurts!!! generally i go to failure on each work set, but lately i just feel... not smooth in my movements! i don't know how to explain it, but it's like i feel every muscle contract in clicks.... nevermind! my elbows have been sore as hell too... and i think i have tendenits.... and my energy is low due to the diet..... and i just want to complain!!!!
j/k but i hate when i feel this way and it's hard to focus on moving the weight!
Wed/ Thurs.
wed.
5am 60min cardio
6pm legs.. didn't train because my knees hurt too bad to do anything even after 20 min warm up and stretching. so i just did 45 min cardio.
thurs.
6pm chest
during warm up i pulled my left pec bad!! didn't do anymore so i was going to do arms, but my elbows are jacked!! so, i did my 45 min of cardio.
*i missed all of last week and felt rested and ready to go and this has been a bad week! i'll try legs again on fri!!
it's rough! i generally train during my lunch hour, but this week i was going to train with my wife to get us both going, but it didn't work out that way. i just got pissed and did cardio and she did her weights..LOL!! oh well!
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