OBF LOG - Surive123, Gymratluke, and longhorns_p

[Surive123]

Here to get **** done.

All three of us have a common goal and hold common beliefs toward personal fitness and life in general - it only makes sense that we work together.

Beginning Pictures:

Surive123
http://i2.photobucket.com/albums/y38/yepthatsme23/OBF/501658799_1764286639_0.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/OBF/frontfatpic.jpghttp://i2.photobucket.com/albums/y38/yepthatsme23/OBF/fatside.jpghttp://i2.photobucket.com/albums/y38/yepthatsme23/OBF/501661967_1764299071_0.jpghttp://i2.photobucket.com/albums/y38/yepthatsme23/OBF/fatbackpic.jpghttp://i2.photobucket.com/albums/y38/yepthatsme23/OBF/real.jpg

[Surive123]

longhorns_p
http://i796.photobucket.com/albums/yy247/andreams1/100_0864.jpghttp://i796.photobucket.com/albums/yy247/andreams1/100_0866.jpghttp://i796.photobucket.com/albums/yy247/andreams1/100_0868.jpghttp://i796.photobucket.com/albums/yy247/andreams1/100_0870.jpg
http://i796.photobucket.com/albums/yy247/andreams1/100_0869.jpg

[gymratluke]

Yeah buddy!!!

[mrkdrt]

Good luck in your cuts guys!

[8footballQB]

in, goodluck!!

hopefully its not too hard to follow you guys. should move fast lol

[Surive123]

Good luck in your cuts guys!
thanks man!

in, goodluck!!

hopefully its not too hard to follow you guys. should move fast lol
move fast, it shall :D

First workout will be posted in a few min ;)

[longhorns_p]

Good luck in your cuts guys!


in, goodluck!!

hopefully its not too hard to follow you guys. should move fast lol

Thanks fellas

glad to have ya followin' John


First workout will be posted in a few min ;)

like your style :cool:

today was another rest day for me, going to go on a walk with my wife for about 45 minutes or so......we lost out on the tix to the golf tournament :mad:

[Surive123]

LEGS

Squats
225x6
315x6
365x5

405x5
425x3
425x3
425x3

Leg Press (Plates per side)
3px5
6px5
6px5
7px5

V-Squat
3px6
3px6
4px6
4px6

Thoughts:
- Great workout, didn't have volunteering today like I normally do so I had a bit more energy and my feet weren't sore as hell :D
- May switch leg days to Saturdays as volunteering takes too much out of me and has been impacting my leg days
- Solid workout ;)

[longhorns_p]

nice workout, ur fawkin' strong brew

What kind of volunteer work do you do?

[Surive123]

Thanks fellas

glad to have ya followin' John



like your style :cool:

today was another rest day for me, going to go on a walk with my wife for about 45 minutes or so......we lost out on the tix to the golf tournament :mad:
meh, golf is boring anyways :D

nice workout, ur fawkin' strong brew

What kind of volunteer work do you do?

Thanks :D

I volunteer at my local hospital emergency center. A lot of moving around, moving people around etc...

I don't have arches and the arch support inserts do not generally help me. Feet/ankles tend to take a toll after being on them a few hours :o

[chubbarock]

Damn bro, those are some nice squats!


meh, golf is boring anyways :D


It's not too bad, unless your on the working side of the counter watching other people golf all day lol.

[gymratluke]

http://i26.photobucket.com/albums/c136/gymratluke/DSC00484.jpg

http://i26.photobucket.com/albums/c136/gymratluke/DSC00485.jpg

http://i26.photobucket.com/albums/c136/gymratluke/DSC00487.jpg

http://i26.photobucket.com/albums/c136/gymratluke/DSC00488.jpg

http://i26.photobucket.com/albums/c136/gymratluke/DSC00489.jpg

[MoEcho]

Subbed boys! GIT ER DUN!!! :D

Heidi

[gymratluke]

Let it be known that I just retook pictures in which I DID NOT TRY to look fat! Thats just how awful I look after one week of not dieting! :o

[gymratluke]

Starting Stats

Weight- 205

BF %- 14

Waist- 35"


Goals

Weight- 180

BF %- 5

Waist- 30-31"

[gymratluke]

Im normally a Strength Athlete but for the past couple years I've been having pretty bad back problems and now its gotten so bad that I have to try and find a new my job, quit lifting heavy, and start looking out for the best interest of my back. I will be lifting in a manor that Im not used to at all and its gonna be very hard for me. I will be doing very light workouts with the goal of just maintaining as much mass as possible. I hate the thought of not lifting heavy, but if I ever hope to do it again, I gotta find a way to get my back healed up and its not gonna happen if I keep abusing it. Hopefully this contest will help keep me focused on fat loss enough to keep my mind off of heavy lifting...now lets get it on!!! :D

[Surive123]

Starting Stats

Weight- 205

BF %- 14

Waist- 35"


Goals

Weight- 180

BF %- 5

Waist- 30-31"
Good Idea ;)

Not sure where the BF% is (as the one that I have access to is one of those hand ones)

http://www.bodybuilding.com/store/om/body.jpg

Bodyweight was 226 though, and waist is definietely 35+, based on jean size, I would say 37-38.

I have naturally wide hips though :D

[Surive123]

Im normally a Strength Athlete but for the past couple years I've been having pretty bad back problems and now its gotten so bad that I have to try and find a new my job, quit lifting heavy, and start looking out for the best interest of my back. I will be lifting in a manor that Im not used to at all and its gonna be very hard for me. I will be doing very light workouts with the goal of just maintaining as much mass as possible. I hate the thought of not lifting heavy, but if I ever hope to do it again, I gotta find a way to get my back healed up and its not gonna happen if I keep abusing it. Hopefully this contest will help keep me focused on fat loss enough to keep my mind off of heavy lifting...now lets get it on!!! :D

Going to be tough not thinking about heavy lifting when I am repping 545 on deads :o

:D

You are going to get fcking shredded luke. I better watch my back :D

And for those that don't know me....I am like the exact same. Strength athlete all the way here. I love lifting heavy.

Reps usually 3-6, although singles and doubles are always fun ;)

In terms of injuries, my right knee has given me trouble in the past. Had to lay off of squats for awhile - but now I am back!

[gymratluke]

Good Idea

Not sure where the BF% is (as the one that I have access to is one of those hand ones)



Bodyweight was 226 though, and waist is definietely 35+, based on jean size, I would say 37-38.

I have naturally wide hips though :D
lol well my best guess would put you around 17-18% but its hard to say since you got tons of water bloat!

I have very wide hips as well! I've never worn pants smaller then a 34! :o

Going to be tough not thinking about heavy lifting when I am repping 545 on deads :o

:D

You are going to get fcking shredded luke. I better watch my back :D

And for those that don't know me....I am like the exact same. Strength athlete all the way here. I love lifting heavy.

Reps usually 3-6, although singles and doubles are always fun ;)

In terms of injuries, my right knee has given me trouble in the past. Had to lay off of squats for awhile - but now I am back!

Yes, will be shredded as f*ck when this is done! :cool:

Yes watching you lift heavy will be hard for me, but it will be reminding me how important it is for me to get healed up so you and I can once again compete in weights! ;)

[5Six]

How do I say no?

[longhorns_p]

Those that don't know me on here. I'm not as strong as these other cats :mad: Props to both of them. But hopefully I'll be stronger than everyone else on the golf course this summer :cool:

My numbers might be more along the lines of the avg. lifter. I'm doing this OBF to shed all the weight I gained this year with my winter bulk. For the last 7-8 months my cardio has been very limited (maybe 1-2 days a week), fast food 3-4 times a week, and other shytty habits.

Next 4 months I've decided to stay away from the fast food joints completely. We'll be eating out at a restaurant NO MORE than 1 time a month. I'm at 227 and going to finish this comp. at 190 or lower.

Thanks for following our log and keeping us in check!

[IMBAK]

Subbed for the most epic cut in OBF :D

[Surive123]

Estimated 2.9k cals today. Damn girlfriends family screwed me over for dinner!! :mad:

:D

At least it was healthy.

[longhorns_p]

Estimated 2.9k cals today. Damn girlfriends family screwed me over for dinner!! :mad:

:D

At least it was healthy.

what'd they cook for yah? That's cool of them to fix something healthy

my cals today were: 2349, 77 grams of fat, 126 grams of carbs, 287 grams of protein :cool:

[Surive123]

lol well my best guess would put you around 17-18% but its hard to say since you got tons of water bloat!

17-18?? :eek:

Oh yeah??? Well, you look to be at LEAST 40% :mad: :p

How do I say no?
Good to see you here :D

what'd they cook for yah? That's cool of them to fix something healthy

my cals today were: 2349, 77 grams of fat, 126 grams of carbs, 287 grams of protein :cool:

Some soup, bread, turkey and ham.

Also like a quesadilla pizza dish kind of thing.

Nice macros :cool:

Where do you estimate your maintenance to be at?

[gymratluke]

Well, I just had 3 dbl cheese burgers, large fry, and 2 dippin dots :p

[kudostojen]

Well, I just had 3 dbl cheese burgers, large fry, and 2 dippin dots :p

WOW... :eek:

_______________

I'm going to be following you on this guys.

Good luck to all of you.

[Surive123]

Well, I just had 3 dbl cheese burgers, large fry, and 2 dippin dots :p

http://www.businesspundit.com/wp-content/uploads/2008/12/whale.jpg

[gymratluke]

lol I ALWAYS start EVERYTHING on a Monday. No way I could start dieting on a Sunday, just cant happen! :D

[annaputilo]

I never freaks out on me, never runs. I have found the iron

[gymratluke]

I never freaks out on me, never runs. I have found the iron

:confused:

[cawiau]

now I am scared:o:o
You guys are going to rock this....

Also, survive and gymrat... great size chest on both you guys!

[gymratluke]

now I am scared:o:o
You guys are going to rock this....

Also, survive and gymrat... great size chest on both you guys!

I have much faith that this may be the one journal to watch for some real exciting changes...


Thanks C, 48.5" for the chest/back measurement as of today. So with 35" waist that gives me a 13.5" difference. Im hopin to be more like 46/30. I think 16" will make for a good taper :)

[gymratluke]

Just read through the entire first section of the book "Treat your own back"

To be honest, I am REALLY OPTIMISTIC about being able to fix my back problem! Basically it goes through common problems and symptoms and helps you to asses the problem. It asks a bunch of Q's and the number of Y/N determine if you are a good candidate for this book to help. I am answered yes to almost all the Q's meaning I have an 80% chance of full recovery!

Then it gives 6 exercises which are actually just stretches, 3 flexions and 3 extensions. Its says to pretty much warm up with flexions, do the extensions, then end with flexions again. It breaks down what exercises will suite you best and what do do if pain increases or resides. There is a 2nd half of the book that goes into detail on what do do if these basics dont work.

Anyway, the point of the book is to correct posture, keep a good curve in your Lordosis, increase flexibility, stretch the healing muscles/tendons/joints, and make you aware of the good and bad pains.

Im gonna start a Back Pain Journal that I will write in daily and tell how bad the pain is, how frequent it is, where its at, what daily activities I've done, what stretches I did, and how much pain meds, AI's, muscle relaxers I need daily. This will undoubtedly help me to be so much more aware of what Im doing and how its affecting me, allowing me to make the changes I need in my life to correct this problem.

I THINK THIS MIGHT WORK BOYS!!! Im very excited right now!!!!! :)

[Sjudit84]

OK, Damn it, I will follow this journal also...Just so you can die happy! :D

You seriously make me wanna start my own journal too...but I have sooo much internet stuff to do already (check your journals, reply PM-s, Rant in the Rant :D, write my blog in my mother tongue, check other people's blogs...and sometimes work out too LOL) that I am not sure if I could keep updating it regularly as I should...



http://i26.photobucket.com/albums/c136/gymratluke/DSC00487.jpg



Nose too pointy....LOL


http://www.businesspundit.com/wp-content/uploads/2008/12/whale.jpg

Picture of the day!!!!!! Cracked me up...

[longhorns_p]

Some soup, bread, turkey and ham.

Also like a quesadilla pizza dish kind of thing.

Nice macros :cool:

Where do you estimate your maintenance to be at?

that's sounds tasty as fawk....quesadilla pizza ftmfw :D

maint. is around 3k, i'm shooting for 2500 a day right now w/just a few days of cardio


I never freaks out on me, never runs. I have found the iron


:confused:

:confused: :confused: :confused:

Off for the first workout of OBF......deaload week sux but I'm going to do some additional cardio and core, been soooooo long since I did a sit-up :o

[longhorns_p]

Workout was pretty solid for a deload, cardio was good, and abs sux penor :mad: Gotta alot of work to do in that area

ChV5BZ8SmS0

Deadlift

115 x 5, 145 x 5, 175 x 5

Pulldowns

90 x 10, 90 x 10, 90 x 10

Seated Cable Rows

80 x 10, 80 x 10, 80 x 10

Sit-ups pretty steep incline, 1-2 notches from the max

BW x 10 reps, 10 reps, 10 reps

Crunches (no incline)

BW x 10....then I gave up :(

Cardio HIIT on the treadmill

20 minutes total

5 minute warm up, sprints for 1 minute then 1 minute cool down for a total of 8 sets
minimum speed was 7.0, max speed was 8.5

[cawiau]

good workout bro;)

[longhorns_p]

good workout bro;)

Thanks! :cool:

[kudostojen]

Cardio HIIT on the treadmill

20 minutes total

5 minute warm up, sprints for 1 minute then 1 minute cool down for a total of 8 sets
minimum speed was 7.0, max speed was 8.5[/center]

That's some harsh HIIT. Nice job.

[Sjudit84]

[center]Workout was pretty solid for a deload, cardio was good, and abs sux penor :mad: Gotta alot of work to do in that area



Don't worry about it, everyone has a weak part...mine are pushups (big time)...

[longhorns_p]

That's some harsh HIIT. Nice job.

why thank you :) its the first cardio session in a while.....actually feels good to be doing it again, I actually enjoy cardio for the most part


Don't worry about it, everyone has a weak part...mine are pushups (big time)...

Trying not too, it just sux to be so bad at them. Glad I did them today tho, now I have a starting point and can track my progress. Can't even remember the last time I did any core work :o

[Sjudit84]

Can't even remember the last time I did any core work :o

Lol me neither! But then again I ain't a guy, I know they are more into the 6pack stuff...I don't want that... :)

[B1GinNY82307]

love dat dere HiiT Cardio....

have you done those on the Elliptical before? How does the treadmill feel for ya?

[gymratluke]

G0vttYRh8S4



Track Arrival- 7:15am


1 mile jog warm up


Bleachers
4 sets


Bleacher Jump Squats
2 sets


100 meter sprints
2


Session Length- 25 mins



Thoughts
-Day 1 morning cardio in the books
-Very cold outside
-36 degrees
-Made it a bit hard on the lungs

[Sjudit84]

I still donno how you can jog...especially in the morning...then sprint too? OMG, I hate runnninnnnnnnngggggg :D

[IMBAK]

Well, I just had 3 dbl cheese burgers, large fry, and 2 dippin dots :p


http://www.businesspundit.com/wp-content/uploads/2008/12/whale.jpg

a ha ha ha ha ha ha ha


Excellent workouts so far. Longhorns, deload's suck ;)...can't wait to see you ripping it up in here :D!!

[KRAZA00]

Hello, everyone just stopping by for encouragement...Im super excited about this challenge

[Surive123]

I never freaks out on me, never runs. I have found the iron
WORD.

now I am scared:o:o
You guys are going to rock this....

Also, survive and gymrat... great size chest on both you guys!
Thanks man


You seriously make me wanna start my own journal too..
Do it!!


Workout was pretty solid for a deload, cardio was good, and abs sux penor :mad: Gotta alot of work to do in that area

ChV5BZ8SmS0

Deadlift

115 x 5, 145 x 5, 175 x 5

Pulldowns

90 x 10, 90 x 10, 90 x 10

Seated Cable Rows

80 x 10, 80 x 10, 80 x 10

Sit-ups pretty steep incline, 1-2 notches from the max

BW x 10 reps, 10 reps, 10 reps

Crunches (no incline)

BW x 10....then I gave up :(

Cardio HIIT on the treadmill

20 minutes total

5 minute warm up, sprints for 1 minute then 1 minute cool down for a total of 8 sets
minimum speed was 7.0, max speed was 8.5
Good work son! Deloads are blah


G0vttYRh8S4



Track Arrival- 7:15am


1 mile jog warm up


Bleachers
4 sets


Bleacher Jump Squats
2 sets


100 meter sprints
2


Session Length- 25 mins



Thoughts
-Day 1 morning cardio in the books
-Very cold outside
-36 degrees
-Made it a bit hard on the lungs



You have a track accessible???? YES JEALOUS.

I ****ING LOVE BLEACHERS.

I LOL'D at "Very cold" when it is 36 out :D :p

[Surive123]

Chest/Bi

Incline BB Bench
135x6
225x6
275x1

305x3
315x3
315x3
315x2
315x1

BB Curls
95x6
115x5
135x3
135x3
135x3

DB Incline Bench
115x7
115x5
115x5

Ez Bar Curls
90x6
90x6
90x6
90x6

Minimal rest on Ez Bar Curls

Thoughts:
- Good workout. I had a fcking pop chem quiz right before the session. The teacher uses a bunch of different lingo on the exam as compared to in class so it is like you understand the material, but then on the quiz you don't know exactly what she is referring to. It makes me :mad:

[The Solution]

In on this.. good luck guys. Remember I am your judge!

[longhorns_p]

Dang Mark, that's some srs weight :eek: gjdm

how's the diet going? Are you following any particular dieting strategies (low carb, macro cycling, etc)????

Give me your secrets :p


In on this.. good luck guys. Remember I am your judge!

I will rep you 4 lyfe :cool:

[Surive123]

In on this.. good luck guys. Remember I am your judge!
I'll be sure to not disappoint ;)

Dang Mark, that's some srs weight :eek: gjdm

how's the diet going? Are you following any particular dieting strategies (low carb, macro cycling, etc)????

Give me your secrets :p


Macro cycling - although with the addition of HIIT 2x a week, I will only have one off day. So my macros as of right now will be somewhat consistent (other than refeeds)

[longhorns_p]

Macro cycling - although with the addition of HIIT 2x a week, I will only have one off day. So my macros as of right now will be somewhat consistent (other than refeeds)

nice, i was thinking about doing the macro cycling but just thought it'd be too much for me to keep track of...kinda got lazy :o Are you planning to post up your daily diet? I'd be interested to see what your macros look like throughout this



So I didn't think I'd be hittin' my goals today after my lunch, 1 lb. of bone-in Pork Chops :eek: threw these bad boys on the grill this afternoon...so tasty. But I somehow did really good today. Very happy with these numbers.

Cals: 2,591, 93 grams of fat, 123 grams of carbs, 306 grams of protein

[bloodsimple1234]

im here,now go train everyone!

[gymratluke]

You have a track accessible???? YES JEALOUS.

I ****ING LOVE BLEACHERS.

I LOL'D at "Very cold" when it is 36 out :D :p

The HS is 3 mins from my house!

Bleachers are awesome!

And try feeling 36 degrees here in Washington....WAY colder then the places where its dry cold

[gymratluke]

In on this.. good luck guys. Remember I am your judge!

No freakin way! Really?!

[longhorns_p]

its about to be back in the 60's and 70's by the end of the week here :p

[8footballQB]

keep doin work broskis

[gymratluke]

bqbcZnNZPy4



Gym Arrival- 5:30pm


Bench Press
275x7
225x15
135x40


DB Sh Press
70x10
70x10
70x10

-Super Set With-

DB Laterals
25x15
25x15
25x15


HS Incline
90x8
90x8
90x8

-Super Set With-

DOH Grip Peck Deck
110x10
110x10
110x10


Dips
15
15
15

-Super Set With-

Rope Press Downs
100x10
100x10
100x10


Session Length- 35 mins

Strength- 5/10
Endurance-4/10
Intensity- 8/10


Thoughts
-Well, I cant really say anything good about this workout
-Felt weak as piss
-Im guessing cause I havent done chest in 2 weeks
-And cause I havent taken creatine in over a week
-I burnt out FAST
-Oh well, just gotta get back in my groove

[Surive123]

Awww, that's cute. We both worked chest today :D :p


Find that groove, Luke ;)

[gymratluke]

Awww, that's cute. We both worked chest today :D :p


Find that groove, Luke ;)

lol yeah buddy! You know Mondays International Bench Day right?! I mean, what else was I to do?!

I'll find it, just gonna take a minute... ;)

[cawiau]

Incline BB Bench
135x6
225x6
275x1

305x3
315x3
315x3
315x2
315x1

Strong bench:eek:

[gymratluke]

OMFG...I have only eaten 1399 cals today....and Im not even hungry right now....WTF is going on?!?!?

[lhockey]

holy shyt gymrat that's a "weak" workout for you? wow... haha that set of 40 looks insane. keep up the good work in here guys!

deloads suck mike, but at least you can up your cardio during the week to lose some weight

[gymratluke]

1,681

34.0

180.3

174.9

[gymratluke]

holy shyt gymrat that's a "weak" workout for you? wow... haha that set of 40 looks insane. keep up the good work in here guys!

deloads suck mike, but at least you can up your cardio during the week to lose some weight
lol well look at this....
boPuQygtM9s
thats why 40 aint no thang ;)



I am pretty sure its only 81 reps but the guy thought 86


And these 3 sets were done right before that :eek:
v8VfmCXM6BM

8PD0OW2H97g


ghL-wE-c3Gw

[Sjudit84]

Don't even get me started on the weather!
It has been going minuses and snowing one week, then back up to 10-15 celsius and spring weather the next week....sooooooo tired of winter!!!

[lhockey]

haha yeahh after seeing those youtube benching vids i'm starting to get the picture... :o

[gymratluke]

haha yeahh after seeing those youtube benching vids i'm starting to get the picture... :o

Those vids just made me hella depressed cause Im so far away from that right now! STUPID INJURIES!!! :mad:

[Sjudit84]

Those vids just made me hella depressed cause Im so far away from that right now! STUPID INJURIES!!! :mad:

You'll get there...sooner or later...not like me LOL

[Sjudit84]

Do it!!



Did it, sub if you dare! :)

http://forum.bodybuilding.com/showthread.php?p=460472621#post460472621

[B1GinNY82307]

dang...135x40! gjdm!

[IMBAK]

dang...135x40! gjdm!

lol this and 325 x 2.8888888888888888888888888888888

[longhorns_p]

1,681

34.0

180.3

174.9

2 a days with that many cals :eek: oh lawd I'd been able to bench 135 for 8 reps max prolly lol




Did my boring as fawk chest deload and then some moar cardio. I hate to complain so much about the deload but this is pretty tuff to stick to, 80 lb barbell bench press is a lil' ridiculous. I feel like I'm not even working out, but w/e it does give me time time to focus on my cardio :)

old skewl fewl :cool:

ThlhSnRk21E

BB Bench Press- 3 sets

80 x 5, 100 x 5, 115 x 5

Flat DB Press- 3 sets

35 x 10, 10, 10

Machine Flyes- 3 sets

55 x 10, 10, 10

Cardio HIIT on the recumbent bike

21 minutes total

2 minute warm up, then upped the level to 7 for a couple of minutes, then up to level 10 for the rest of the workout. HR was higher than 130 for a majority of the cardio

[MoEcho]

2 a days with that many cals :eek: oh lawd I'd been able to bench 135 for 8 reps max prolly lol

Great log boys!!

Longhorns: I sent you a PM about Fitday images!! Lemme know if you don't get anything!

[longhorns_p]

Great log boys!!

Longhorns: I sent you a PM about Fitday images!! Lemme know if you don't get anything!

:cool:

I just saw the pm, going to try it out l8r tonight and see how it works

Thank you! :D

[Sjudit84]

Ah, you guys use Fitday too? I think that's the best site ever...

[MoEcho]

:cool:

I just saw the pm, going to try it out l8r tonight and see how it works

Thank you! :D

Yur welcome :)

[B1GinNY82307]

you love the deload :p


I'm soo happy that my deload week is during my final week leading up to the wedding day...:) :o

[5Six]

Some great great numbers in here. Damn!

[lhockey]

[center]Did my boring as fawk chest deload and then some moar cardio. I hate to complain so much about the deload but this is pretty tuff to stick to, 80 lb barbell bench press is a lil' ridiculous. I feel like I'm not even working out, but w/e it does give me time time to focus on my cardio :)

just think of how intense you'll lift next week man, you can get through it! i'll be going through the same thing in a week and a half

[longhorns_p]

Yur welcome :)

:cool:

http://i796.photobucket.com/albums/yy247/andreams1/diet.jpg


you love the deload :p
I'm soo happy that my deload week is during my final week leading up to the wedding day...:) :o

Nice, that'll work out good. Pretty sure I lifted and did all my cardio up until the very last day when everyone was coming into town. Then it was party time :D


lhockey,
thanks man....think it would be easier for me to get over the deload if it wasn't for this contest. I know its not, but it feels like a wasted week :o

/my bitchin'

[Surive123]

Can't do HIIT today = sour mood.


Maybe I will do it later tomorrow night and just wake up early tomorrow morning and hit back then.

[WIULifter]

in on 3rd page :confused:

[Surive123]

in on 3rd page :confused:

took you long enough :rolleyes:


;)

[WIULifter]

took you long enough :rolleyes:


;)

you son of a....

[gymratluke]

2 a days with that many cals :eek: oh lawd I'd been able to bench 135 for 8 reps max prolly lol




IDK wtf happened man, but it caused massive weight loss! lol

[Surive123]

IDK wtf happened man, but it caused massive weight loss! lol

Elaborate.

[gymratluke]

Elaborate.

Down 3lbs from yesterday! lol

[gymratluke]

XfkDnsxc-zE



Gym Arrival- 5:00pm


Pull Ups
25
20
15

-Super Set With-

CG VBar Pull Downs
170x15
170x12
170x10


HS DUH Row
2ppsx12
2ppsx12
2ppsx12


-Super Set With-

HG Rev Peck Deck
90x10
90x10
90x10


BB Shrugs
275x20
275x20
275x20

-Super Set With-

DB Curls
35x15
35x13
35x12


Standing Face Pulls
70x15
70x15
70x15

-Super Set With-

Rev Grip EZ Bar Curls
70x10
70x10
70x10


Ab Rocker
40
40
40

-Super Set With-

Hanging Knee Raise
20
20
20



Session Length- 45mins


Strength- 9/10
Endurance-8/10
Intensity- 8/10


Thoughts
-Much better workout then last night!
-Felt good and strong
-Weird considering my caloric intake from yesterday! lol
-I bet I could have done 30 pull ups on that first set
-But it would have taxed me
-And I wanted to be able to get at least a few reps on the super set

[PaC-mAn8]

Late, but in.

[gymratluke]

Total

2,475

35.8

295.9

261.2

Much better today!

[cawiau]

Down 3lbs from yesterday! lol

Seriously, what are you doing to drop 6 lbs in 2 days?

[Sjudit84]

Yeah I wanna know so I can do it too :D

[kudostojen]

have you guys ever heard about the "whoosh" theory?

Read This (http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html)

It may be this. A lot of people report losing a lot of weight over night when they haven't seen any results for a few weeks, especially women.

[longhorns_p]

I've dropped about 10 lbs. already.....pretty sure its all water weight tho

what's your macro goal Luke?

[Surive123]

Seriously, what are you doing to drop 6 lbs in 2 days?

On the other page it says he ate 1.6k cals for 2 days.

[Surive123]

I've dropped about 10 lbs. already.....pretty sure its all water weight tho

what's your macro goal Luke?

I haven't lost any.


Is that bad?

:D

[IMBAK]

I haven't lost any.


Is that bad?

:D


http://www.businesspundit.com/wp-content/uploads/2008/12/whale.jpg

:eek: :D

[longhorns_p]

:eek: :D

lol

[Sjudit84]

:eek: :D

Whenever I see that whale picture,I need to laugh sooooooooo much...it is as perfect as the ORLY owl.

http://pics.blameitonthevoices.com/082009/small_o%20rly.jpg

[B1GinNY82307]

I've dropped about 10 lbs. already.....pretty sure its all water weight tho

what's your macro goal Luke?

:eek:!! o'rly??!?!

[gymratluke]

I've dropped about 10 lbs. already.....pretty sure its all water weight tho

what's your macro goal Luke?

Down another 2 today so that makes 8 for me! :p

I SHOULD be eating at least 250 PRO, 275 CHO, 60 FAT but it just varies day to day. I actually like to keep the fat lower and the carbs a bit higher

[PaC-mAn8]

Luke, weren't you a big advocate of Keto?

[gymratluke]

Luke, weren't you a big advocate of Keto?

Yes, and I still am, but its MUCH easier cuttin weight with carbs lol

[PaC-mAn8]

Yes, and I still am, but its MUCH easier cuttin weight with carbs lol

Amen to that!

My carbs are at 400+ right now. But I'm not cutting like you.

I'm glad we both got past our carb phobia (good way to put it ;))

[gymratluke]

Amen to that!

My carbs are at 400+ right now. But I'm not cutting like you.

I'm glad we both got past our carb phobia (good way to put it ;))

No sh*t man! I serious did have a phobia! I couldnt eat carbs at all without thinking I was gonna get fat...

[Sjudit84]

No sh*t man! I serious did have a phobia! I couldnt eat carbs at all without thinking I was gonna get fat...

Oh I totally have that!!! So how did you guys get off the phobia?

[PaC-mAn8]

No sh*t man! I serious did have a phobia! I couldnt eat carbs at all without thinking I was gonna get fat...

Yup...same.

And to my delight, my body is responding really well to carbs. Scale hasn't budged at 400+ carbs.


Oh I totally have that!!! So how did you guys get off the phobia?

Just wanted to eat more..and realized that it had to come from somewhere other than protein & fat. I was sick of eating just eggs, beef & drinking whey shakes.

Now I'm regularly eating oatmeal, milk, cereal, pop-tarts...all that good stuff :)

[gymratluke]

Yup...same.

And to my delight, my body is responding really well to carbs. Scale hasn't budged at 400+ carbs.



Just wanted to eat more..and realized that it had to come from somewhere other than protein & fat. I was sick of eating just eggs, beef & drinking whey shakes.

Now I'm regularly eating oatmeal, milk, cereal, pop-tarts...all that good stuff :)

Same here bruh

[longhorns_p]

Oh man, all this talk aboout carbs......I luv food in general :cool:

4 cals per gram of carb, 9 cals per gram of fat

I remember this when I'm craving some carbs :D

Today's a rest day, going to spinning in a little bit though. Hit some golf balls earlier so I'm about 500% more active than a week ago lol

[gymratluke]

Oh man, all this talk aboout carbs......I luv food in general :cool:

4 cals per gram of carb, 9 cals per gram of fat

I remember this when I'm craving some carbs :D

Today's a rest day, going to spinning in a little bit though. Hit some golf balls earlier so I'm about 500% more active than a week ago lol
Atta boy, keep up the PRO ACTIVENESS!!!

And yeah, I like the fact that if I eat 20 less grams of fat a day I can have 90 more carbs! Im mean sh*t thats like 4 fudge bars or like pop tarts! :D

[WIULifter]

took a bike ride today, it wasnt pretty

[longhorns_p]

took a bike ride today, it wasnt pretty

lulz, how bad can it get?

I went about a month ago and made it for 30-40 minutes then ize gassed :o

spinning tonight should be intense

[WIULifter]

lulz, how bad can it get?

I went about a month ago and made it for 30-40 minutes then ize gassed :o

spinning tonight should be intense

you did better than me, however to be fair we were heading into 15-20mph win for more than half the ride

[longhorns_p]

you did better than me, however to be fair we were heading into 15-20mph win for more than half the ride

oh wow, yah there wasn't in any of that nonsense the day we went out

pretty sure i was sore afterwards too lol

[Surive123]

Back

Deads
315x5
405x5
455x3
495x2
545x0
495x2

Meh, wasn't feeling it. I was pretty psyched to workout - but the form wasn't there. idk, it just wasn't clicking. Didn't feel right.

Lat Pulldown
180x8
180x8
180x8
180x8

Sitting Row
145x6
145x6
145x6
145x6

^^ Different gripping than last time

Lat Pulldown (Different one, really hits the middle of the back more)
2p x 6
2p + 25 x 6
2p + 25 x 6
2p + 25 x 6

Abs

HIIT/MIIT (M= Middle :p)
Length of gym ~ 40 yards

I ran down, turned around, ran down, came back ~ 160 yards

I did 8 of those

Thoughts:
- I know you are not supposed to do HIIT after the workout, but I had an itch I had to scratch. Not doing it yesterrday pissed me off. The first couple were not straight sprints as I need to get accustomed to doing sprints/cardio work again.

[bloodsimple1234]

Amen to that!

My carbs are at 400+ right now. But I'm not cutting like you.

I'm glad we both got past our carb phobia (good way to put it ;))

never a big fan of keto,I will leave it at that for now.

[kudostojen]

HIIT/MIIT (M= Middle :p)
Length of gym ~ 40 yards

I ran down, turned around, ran down, came back ~ 160 yards

I did 8 of those

Thoughts:
- I know you are not supposed to do HIIT after the workout, but I had an itch I had to scratch. Not doing it yesterrday pissed me off. The first couple were not straight sprints as I need to get accustomed to doing sprints/cardio work again.


I've done hiit after training and i've had great results. You have to be more careful with it when it's around leg day but other than that, why would it hurt anything?

[Surive123]

I've done hiit after training and i've had great results. You have to be more careful with it when it's around leg day but other than that, why would it hurt anything?

I read a solid article by Layne Norton, and somebody else recommended the same thing. I will try to find it for you.

Basically, you should treat HIIT like an actual workout (weight) session. There is no way you can dedicate 100% to weights and then ALSO to HIIT.

Also something else regarding hormones, recovery, etc...

[WIULifter]

I read a solid article by Layne Norton, and somebody else recommended the same thing. I will try to find it for you.

Basically, you should treat HIIT like an actual workout (weight) session. There is no way you can dedicate 100% to weights and then ALSO to HIIT.

Also something else regarding hormones, recovery, etc...

when/if you find I am interested too

[kudostojen]

I read a solid article by Layne Norton, and somebody else recommended the same thing. I will try to find it for you.

Basically, you should treat HIIT like an actual workout (weight) session. There is no way you can dedicate 100% to weights and then ALSO to HIIT.

Also something else regarding hormones, recovery, etc...

I can see where you're coming from but at the same time, i disagree with you a little. I've also read A LOT of things when it comes to HIIT because it's my favourite cardio. Most of what i've read conflict with each other.

imo, HIIT is a way to raise your HR and bring you body to it's max (at that point in time). Could a person perform better without training before? yes, but there's still many benefits even when performed after training.

If you find the article, i would love to read it.

[Surive123]

when/if you find I am interested too
Layne Norton, Jeff Willet (Max-OT) both advise against it. I am having trouble finding the article specifically, but through looking at other articles they are simply stating not to do it and if you must - schedule HIIT 8-12 hours after weight lifting session.


Your cardio exercises should be done approximately 8 to 12 hours before or after you weight train. Never do cardio immediately before or immediately after your workout.

This means if you train in the morning you do your cardio at night. If you train at night then do your cardio in the morning. And to take it a step further, you should preferably do your cardio on your non weight training days.

And as I said earlier, the intensity of your cardio is a major factor in both the benefits from cardio (endurance, fat-loss, and vascular health) and the negatives of cardio (reduced muscle growth response). Timed correctly however, will allow you to maximize cardio's effects without any negative impact on the muscle building effects
That is the Max-OT write-up

This article (layne norton) briefly touches upon it:
http://www.bodybuilding.com/fun/layne36.htm

Although, like I said, I am having difficulty on locating the specific article I mentioned that goes A LOT more in detail.

I can see where you're coming from but at the same time, i disagree with you a little. I've also read A LOT of things when it comes to HIIT because it's my favourite cardio. Most of what i've read conflict with each other.

imo, HIIT is a way to raise your HR and bring you body to it's max (at that point in time). Could a person perform better without training before? yes, but there's still many benefits even when performed after training.

If you find the article, i would love to read it.
In terms of dieting, there are negatives to HIIT. I feel as though doing HIIT promotes those negatives to shine through when done after the workout. In my eyes, HIIT isn't HIIT if you are not giving 110% effort. Lifting before impairs your ability to perform at your best.

I am simply stating that I think it is more efficient and beneficial to have a separate day rather than combine them.

And I agree, HIIT FTW.

[longhorns_p]

I'm a little :confused: too

I did alot of HIIT last year after workouts with awesome results. Seems there is always something new in this sport that says one thing is better than the other. Makes sense because science is always debunking some broscience theory but this is one area I'm not fawkin' with. I have this way of turning these tips or theories into an excuse for not doing any cardio because its not the "optimal" time.


BTW, good work Mark! way to scratch that itch :D

[longhorns_p]

SAFWA7qxC0E


Spinning ~ 1 hour

http://i796.photobucket.com/albums/yy247/andreams1/Diet2.jpg

[davidl351]

oh snapz. i was totally unaware of this shiz.

that spinning looking good mike, trying to thread together a sweater or something? :D

[ossumday1]

Checking in guys log is looking good and sweet Fabolous song

Good luck to all of you!

[longhorns_p]

oh snapz. i was totally unaware of this shiz.

that spinning looking good mike, trying to thread together a sweater or something? :D

trying to get rid of these nasty arse fat rolls


Checking in guys log is looking good and sweet Fabolous song

Good luck to all of you!


Thanks :cool:

I'm sure the "slackers" appreciate the support too :p

[ossumday1]

Thanks :cool:

I'm sure the "slackers" appreciate the support too :p

I'm sure they'll let me know in a few days!

[davidl351]

I'm sure they'll let me know in a few days!

just curious, where in MD are you?

(no stalker)

[ossumday1]

just curious, where in MD are you?

(no stalker)

Eldersburg...I commute to UMD

Are you in MD too?

[davidl351]

Eldersburg...I commute to UMD

Are you in MD too?

yup, i live in glen burnie. my GF goes to UMD so i frequent there.

how do you like UMD and what's your major? i plan on going there next spring.

(sorry for the hijack fellaz!)

[ossumday1]

yup, i live in glen burnie. my GF goes to UMD so i frequent there.

how do you like UMD and what's your major? i plan on going there next spring.

(sorry for the hijack fellaz!)

Kinesiology major...

It's not too bad but I transferred from a small private school in WV so it's a little big for my liking. The campus is loaded though there's a lot to do and the gym is awesome if you've never been in there.

(sorry as well!)

Edit: You can PM me if you have any specific questions about UMD so we don't derail their thread too much!

[lhockey]

marcos are looking good mike! man you guys are losing weight really quickly (except survive but you'll catch up :p)

won't your strength take a huge hit if you lose upwards of 2lbs a week? that's what i've always thought

[kudostojen]

Layne Norton, Jeff Willet (Max-OT) both advise against it. I am having trouble finding the article specifically, but through looking at other articles they are simply stating not to do it and if you must - schedule HIIT 8-12 hours after weight lifting session.


That is the Max-OT write-up

This article (layne norton) briefly touches upon it:
http://www.bodybuilding.com/fun/layne36.htm

Although, like I said, I am having difficulty on locating the specific article I mentioned that goes A LOT more in detail.

In terms of dieting, there are negatives to HIIT. I feel as though doing HIIT promotes those negatives to shine through when done after the workout. In my eyes, HIIT isn't HIIT if you are not giving 110% effort. Lifting before impairs your ability to perform at your best.

I am simply stating that I think it is more efficient and beneficial to have a separate day rather than combine them.

And I agree, HIIT FTW.

i've heard of the Max-OT.

I just read an article by Lyle McDonald where he says he would even recommend HIIT on leg day. He's got reasons for it but i thought of you when i read it. lol

[gymratluke]

Total

2,574

49.3

276.9

266.7

wow, 50 grams of fiber for the day!

[longhorns_p]

uV4iSfH1I_4


Pretty decent workout, movin' girly weights and doin a lil cardio afterwards...bleh

Military Press- 3 sets

45 x 5, 60 x 5, 70 x 5,

Machine Side Laterals- 3 sets

Cardio ~ 20 minutes on the recumbent bike, level 1....HR= 120 or less

[Surive123]

Shoulder/Tri

BB Sitting MP
135x7
185x4
205x3

235x4
235x3
235x3
235x3

Skulls/Pullovers
115x6

135x5
145x5
145x4
145x4

I may have done another set at 145, I can't remember. I was too much in the zone.

DB OH Press
80x8
80x7
80x6

Tri Pulldown
120x6
100x6
100x6
100x6

lulz at using 100...my tri's were trashed

Thoughts:
- Great workout - most intense shoulder/tri workout in a LONG time
- Feels good man
- I am not losing as much as I expected the first week of dieting, adjusting macros slightly...

[Surive123]

i've heard of the Max-OT.

I just read an article by Lyle McDonald where he says he would even recommend HIIT on leg day. He's got reasons for it but i thought of you when i read it. lol
I'll look into that. I love reading and learning about this kind of stuff.

Total

2,574

49.3

276.9

266.7

wow, 50 grams of fiber for the day!
do you count the 50g's of fiber in total carb intake for the day? or are you doing net carbs?



Military Press- 3 sets

45 x 5, 60 x 5, 70 x 5,

Machine Side Laterals- 3 sets


When does the deload end?

[B1GinNY82307]

just not fair for you to MP 235....

[longhorns_p]

When does the deload end?

tomorro is the last one, squats

then I'm taking the week off and goin' hard next week :cool:

[IMBAK]

tomorro is the last one, squats

then I'm taking the week off and goin' hard next week :cool:

bummer, isn't that really like a 2x deload?

[davidl351]

Shoulder/Tri

BB Sitting MP
135x7
185x4
205x3

235x4
235x3
235x3
235x3

Skulls/Pullovers
115x6

135x5
145x5
145x4
145x4

I may have done another set at 145, I can't remember. I was too much in the zone.

DB OH Press
80x8
80x7
80x6

Tri Pulldown
120x6
100x6
100x6
100x6

lulz at using 100...my tri's were trashed

Thoughts:
- Great workout - most intense shoulder/tri workout in a LONG time
- Feels good man
- I am not losing as much as I expected the first week of dieting, adjusting macros slightly...

jesus christ. 235.

i was hoping that was just someone's area code.

[IMBAK]

Nic work Doc, glad to see you bounced back from that "off" day!

[The Solution]

I just read an article by Lyle McDonald where he says he would even recommend HIIT on leg day. He's got reasons for it but i thought of you when i read it. lol

Due to increased recovery of not doing HIIT on other days. Giving legs more time to rest. Its a smart thing to do for those with terrible CNS fatigue and recovery.

[gymratluke]

_hDPUoUi6_s



Gym Arrival- 4:00pm


Foam Roller
ITs
Quads
Hams
Back
Glutes


Squats
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15
Bar x 15


Seated Leg Curl
90x15
90x15
90x15
90x15


Leg Exts
90x20
90x20
135x15
135x15


Kneeling Leg Curls
70x15
70x15
70x15


Foam Roller
Same as begining

Session Length- 45mins



Thoughts
-F*CK ME RUNNING!!! I CAN SQUAT AGAIN!!!
-I cant believe I can squat without any pain!
-This is the best day of my life....seriously
-A week ago I didnt think my back would ever get better
-This is the best its felt in ages
-My legs are so torn up! WOW!!

[PaC-mAn8]

Luke - weak :p

I'm just joshin ya bro. Good to hear about the injury healing.

Foam rollers are awesome.

[longhorns_p]

good to hear Luke, but I wish it was after the OBF :p

http://i796.photobucket.com/albums/yy247/andreams1/Diet4.jpg

[bloodsimple1234]

jesus christ. 235.

i was hoping that was just someone's area code.

3 reps,pffffffff!

[gymratluke]

Total

2,860

54.3

316.2

290.4

Uped the cals for leg day :)

[Sjudit84]

In my eyes, HIIT isn't HIIT if you are not giving 110% effort.



THis is exactly why I should be giving more effort when I do my WO-s too, but it is sooo hard and I am afraid of passing out if I give 110% right from the start! :(

[lhockey]

MP pressing 235? i'd love to see you guys in my gym, these lifts are just insane!

and gymrat that's awesome about the squatting :D

[cawiau]

Good stuff guys, and gymratluke, I am really happy for you:)

[IMBAK]

What's up guyz? Let's keep those cuts going strong :D

[Surive123]

Thanks everyone!~


MP pressing 235? i'd love to see you guys in my gym, these lifts are just insane!

Never really posted videos before, maybe I should ;)

I think I posted my 415x3 squat and 315x3.5 bench last year though, maybe I am in need of an update :D

What's up guyz? Let's keep those cuts going strong :D

Starting to tighten up a bit....

Starting to get back to normal before the prolonged binge ;)

[Surive123]

HIIT

Each length ~ 40 yards
4 lengths ~160 yards = 1 sprint

12 sprints

- Gassed

[davidl351]

HIIT

Each length ~ 40 yards
4 lengths ~160 yards = 1 sprint

12 sprints

- Gassed

have you timed yourself in the 40?

[IMBAK]

Doc runs a 4.2 40...


































:D

[Surive123]

have you timed yourself in the 40?
4.9-5 in high school

Coaches "timed" it.

Doc runs a 4.2 40...



:D
I wish :D

[IMBAK]

4.9-5 in high school

Coaches "timed" it.

I wish :D

4.9's not bad :D

hell, with your "mass", that'd make a pretty mean smash!

[The Solution]

4.9-5 in high school

Coaches "timed" it.


How heavy were you? I ran a 5.1 at 240lbs. Have no idea what I could run now.
But i have to say Sprints are the best way to do HIIT, there is no replacement machine for running down a track and fighting against yourself.

[Surive123]

How heavy were you? I ran a 5.1 at 240lbs. Have no idea what I could run now.
But i have to say Sprints are the best way to do HIIT, there is no replacement machine for running down a track and fighting against yourself.

Like 180 then 205-210 at the beginning of Senior Year.

Definitely agree, sprints are the best.

[bloodsimple1234]

Like 180 then 205-210 at the beginning of Senior Year.

Definitely agree, sprints are the best.

let's go Doc,amp it up.


shredded time.

[davidl351]

4.9 isn't bad at all. did you play pigskin?

try sprinting on sand or soft grass. rubber is too easy :p

[gymratluke]

Went up into the woods and hit up a trail that overlooks the San Juan Islands. Ran/Walked for 45 mins. Might have covered a couple miles maybe. Tons of up n downs and it it was hella mucky...too early in the year for it. May it should be dried out a bit.

[davidl351]

Went up into the woods and hit up a trail that overlooks the San Juan Islands. Ran/Walked for 45 mins. Might have covered a couple miles maybe. Tons of up n downs and it it was hella mucky...too early in the year for it. May it should be dried out a bit.

/jealous.

[longhorns_p]

HIIT

Each length ~ 40 yards
4 lengths ~160 yards = 1 sprint

12 sprints

- Gassed


Went up into the woods and hit up a trail that overlooks the San Juan Islands. Ran/Walked for 45 mins. Might have covered a couple miles maybe. Tons of up n downs and it it was hella mucky...too early in the year for it. May it should be dried out a bit.

shyts weak fellas :p i keed gj!

You should get some pics of that next time Luke, sounds like a sweet place

Think its safe to say we all did a good job on sticking to our plans and excuting this week? 1 down 15 left :D


4.9 isn't bad at all. did you play pigskin?

try sprinting on sand or soft grass. rubber is too easy :p

sprints on the beach ftmfw :cool:

Last workout for the week for me, maybe do some cardio over the weekend not sure

Squats- 3 sets

95 x 5, 120 x 5, 145 x 5

Hanging Leg Raises

10, 5, 10

Planks

30 seconds x 3 sets

Jump Rope ~ 5 minutes, Step Mill ~ 5 minutes

http://i796.photobucket.com/albums/yy247/andreams1/diet68.jpg

[Surive123]

let's go Doc,amp it up.


shredded time.
Hell Yeah.

4.9 isn't bad at all. did you play pigskin?

try sprinting on sand or soft grass. rubber is too easy :p
Played MLB.

Went up into the woods and hit up a trail that overlooks the San Juan Islands. Ran/Walked for 45 mins. Might have covered a couple miles maybe. Tons of up n downs and it it was hella mucky...too early in the year for it. May it should be dried out a bit.
You missed my question.

[gymratluke]

I was gonna take pics but its hella rainy and crappy so there was no beauty out there to be seen today. When we do it later in the spring I'll get lots of pics. It'll give me a reason to stop and walk :p

[gymratluke]

YZibBqLoilk



Gym Arrival- 5:30pm


DB Laterals
20x20
25x18
30x15
35x12


HS Incline
2ppsx15
2ppsx15
2ppsx15

-Super Set With-

DOH Peck Deck
100x12
100x12
100x12


HS Sh Press
45x20
45x20
45x20

-Super Set With-

Smith BTN Press
95x15
95x15
95x15


Vbar Press Downs
150x20
150x20
150x20


Dips
BWx20
BWx20
BWx20

-Super Set With-

Hands Close Push Ups
15
15
15



Session Length- 40 mins


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Way better workout then last push day
-I think I just feel good about just being able to lift period
-And my mind set is different
-Backs feelin good
-No complaints
-Wts Down :)

[longhorns_p]

one of my favorite bands to listen to when lifting :cool:

ur killin' it bro....weight seems to rly be droppin' for you. Keep it up tho, you'll need it to beat me :p

[kudostojen]

I love that you guys post your music.


It's the chorus...


LBeg7CZqSx0

[Surive123]

Legs

Squats
225x6
315x5
365x4

405x5
405x5
405x5 (help on the last one)
425x2

Leg Press (Plates total)
6P x6
16P x6
16P x6

Abs

[PaC-mAn8]

405 x 5 x 3 - good stuff Mark.

[Surive123]

405 x 5 x 3 - good stuff Mark.

It hurt. I can't feel my legs.

[PaC-mAn8]

It hurt. I can't feel my legs.

Suck it up nancy :p

[8footballQB]

been MIA in here. forget to sub last time but now im here :) nice work bros

[gymratluke]

one of my favorite bands to listen to when lifting :cool:

ur killin' it bro....weight seems to rly be droppin' for you. Keep it up tho, you'll need it to beat me :p

Disturbed never fails to pump me up!!

And we are ALL killin it!

Cant stop wont stop!! ;)

[Surive123]

Disturbed never fails to pump me up!!

And we are ALL killin it!

Cant stop wont stop!! ;)

lol at the fact you keep missing my question

strong ignore ;)

:D

[gymratluke]

Had a big breakfast at 8 this morning....then finally went to bed! :p

I woke up a 3pm. Just got on the scale....194lbs :eek:

Thats down 11lbs since Sunday! :)

Im officially the lightest that I have been in the last 2.5 years.

Very close to being the leanest I have EVER been!

[gymratluke]

do you count the 50g's of fiber in total carb intake for the day? or are you doing net carbs?



lol IDK how I never saw this! :o

Its totalcarbs bro. Fiber counts! Even though I do NOT agree with it, Berto and Eric are very adamant about counting fiber because they say the body actually does break it down to a degree and use it for energy. I think I should be discounting the Fiber but Im listening to my trainer cause he definitely knows better then I how to get shredded!

[gymratluke]

Total

2,345

68.8

227.8

203.9

Last night was one of those rare nights where I had a chick come over. Its hard for me to eat when I'm kickin it with someone. I dont like being rude. :o AND there wasnt really a good time to be like like...hang on, need to go eat some protein :D At least I wont feel too bad about my big carb up today. Gotta make sure I dont loose too damn fast! ;)

[davidl351]

lol IDK how I never saw this! :o

Its totalcarbs bro. Fiber counts! Even though I do NOT agree with it, Berto and Eric are very adamant about counting fiber because they say the body actually does break it down to a degree and use it for energy. I think I should be discounting the Fiber but Im listening to my trainer cause he definitely knows better then I how to get shredded!

from what i've learned in school, the body cannot use insoluble fiber for energy, but can get ~2 kcals from soluble fiber.

[gymratluke]

from what i've learned in school, the body cannot use insoluble fiber for energy, but can get ~2 kcals from soluble fiber.

If only that were true...

Read it and weap :(

http://www.bodyrecomposition.com/nut...res-broom.html

[davidl351]

If only that were true...

Read it and weap :(

http://www.bodyrecomposition.com/nut...res-broom.html

good info.

this paragraph:

Above I discussed the issue of fermentation of some types of fiber to short-chain fatty acids which are then reabsorbed by the body. Well, those fatty acids provide calories to the body. While there is still some debate in the area, researchers have assigned a caloric value to fiber of 1.5-2 cal/gram (depending on the specific type).

do you think he's implying that the fibers that do not get converted into other substances may not provide caloric value? if that is true, i'm wondering if whether the soluble or insoluble fibers are designated as fermentable.

[cawiau]

Had a big breakfast at 8 this morning....then finally went to bed! :p

I woke up a 3pm. Just got on the scale....194lbs :eek:

Thats down 11lbs since Sunday! :)

Im officially the lightest that I have been in the last 2.5 years.

Very close to being the leanest I have EVER been!

What the heck:eek::eek:
You are joking right? 11 lbs in a week:eek::eek:

[IMBAK]

Had a big breakfast at 8 this morning....then finally went to bed! :p

I woke up a 3pm. Just got on the scale....194lbs :eek:

Thats down 11lbs since Sunday! :)

Im officially the lightest that I have been in the last 2.5 years.

Very close to being the leanest I have EVER been!

You feel like you're losing any LBM?

[gymratluke]

good info.

this paragraph:

Above I discussed the issue of fermentation of some types of fiber to short-chain fatty acids which are then reabsorbed by the body. Well, those fatty acids provide calories to the body. While there is still some debate in the area, researchers have assigned a caloric value to fiber of 1.5-2 cal/gram (depending on the specific type).

do you think he's implying that the fibers that do not get converted into other substances may not provide caloric value? if that is true, i'm wondering if whether the soluble or insoluble fibers are designated as fermentable.
As I read it, I was thinking insoluble was fermantable...

What the heck:eek::eek:
You are joking right? 11 lbs in a week:eek::eek:
No joke man, I look so shredded compared to a week ago! MIND=BLOWN

You feel like you're losing any LBM?
No way, I look so huge right now! lol

[IMBAK]

As I read it, I was thinking insoluble was fermantable...

No joke man, I look so shredded compared to a week ago! MIND=BLOWN

No way, I look so huge right now! lol

Nice man...congrats on the cut so far!

[gymratluke]

Nice man...congrats on the cut so far!

Thanks boss

[gymratluke]

kG_qcud1ShM


Gym Arrival- 5:30pm


HG Chins
30
25
20

-Super Set With-

BTN Pull Downs
130x15
130x15
130x15


Rev Peck Deck Ham Grip
80x15
80x15
80x15

-Super Set With-

HS DUH Row
2ppsx15
2ppsx15
2ppsx15


Standing Face Pulls
80x15
80x15
80x15

-Super Set With-

Standing DB Curl
40x10
35x10
30x10


Ab Rocker
50
50
50

-Super Set With-

Hanging Knee Raise
25
25
25


Session Length- 30 mins :eek:


Strength- 9/10
Endurance-9/10
Intensity- 10/10


Thoughts
-Excellent Session tonight
-I slightly hurt the ole back last night
-Feels ok today but I was very careful
-The pump was insane
-I cant remember ever looking this good
-Tons of veins now
-Low the one in the shoulder that goes straight into the bicep and shows the whole way to the forearms
-I will have the six pack here in NO TIME!!!

[gymratluke]

http://i26.photobucket.com/albums/c136/gymratluke/DSC00491-1.jpg

[Surive123]

I want to see a front shot (no homo) :D

How did you do it luke......how....................

[gymratluke]

I want to see a front shot (no homo) :D

How did you do it luke......how....................

Hang on...


Do what?! lol


http://i26.photobucket.com/albums/c136/gymratluke/DSC00492.jpg


You get no ab shots for a while sorry :p

[davidl351]

sweet progress.

[Surive123]

lol didnt take one!

Do what?! lol


11lbs. Hell, I stuffed my face and drank gallons of water and over a week later of dieting I am not even at a consistent 5lb loss :D

[Surive123]

Some quick edits in this thread :D

[gymratluke]

sweet progress.
Thanks bud

11lbs. Hell, I stuffed my face and drank gallons of water and over a week later of dieting I am not even at a consistent 5lb loss :D
You're cals havent been at 2200 for 3 outta 4 days! lol

Some quick edits in this thread :D
lol

[lhockey]

wow gymrat 11lbs is REALLY impressive! as long as your workouts don't suffer too much keep it up man, the abzz are coming :D

[Surive123]

Just ate an 8.5lb salad. Feels good man.

[gymratluke]

wow gymrat 11lbs is REALLY impressive! as long as your workouts don't suffer too much keep it up man, the abzz are coming :D
Thanks bro! Workouts have only been gettin better and better!

Just ate an 8.5lb salad. Feels good man.

lol wtf?!

[Surive123]

lol wtf?!

Ended up getting pressed for time today so I could only eat 2 meals.

Salad was about 1.4k cals...lol

Eggs, chicken, cheese etc....:D

[gymratluke]

Ended up getting pressed for time today so I could only eat 2 meals.

Salad was about 1.4k cals...lol

Eggs, chicken, cheese etc....:D

I love doing that! :)

[gymratluke]

3,460

73.8

398.5

243.9

37.1


Went about 800 cals over yesterday, had a couple vodka drinks, and still, down 10lbs after my cheat day....damn it feels good!!!

[cawiau]

No joke man, I look so shredded compared to a week ago! MIND=BLOWN l


http://i26.photobucket.com/albums/c136/gymratluke/DSC00491-1.jpg



http://i26.photobucket.com/albums/c136/gymratluke/DSC00492.jpg


I am so envious:o:o:o

[longhorns_p]

Calories for today, kind of low but thats good....yesterday was a bit high with my bag of tostitos n' dip plus a big sub :D

http://i796.photobucket.com/albums/yy247/andreams1/diet91.jpg

Starting a new split for the accessory work this week. Still doing the 5/3/1 training just switching my focus from the "bodybuilder" template to something called Boring But Big training.

This weeks new calculated 1 rep max.

DL ~ 330 lbs

Bench Press ~ 220 lbs

Military Press ~ 130 lbs

Squat ~ 270 lbs

Looking forward to getting back into it after this deload week. The big plus was doing alot of cardio, got in a solid 5 days worth.

[8footballQB]

fast this thread moves fast


nice work guys, keep it up. someone in here has got to win it all

[cawiau]

Calories for today, kind of low but thats good....yesterday was a bit high with my bag of tostitos n' dip plus a big sub :D
.

Besides being low, diet is looking good!


nice work guys, keep it up. someone in here has got to win it all

what, I am not in here:rolleyes:
What you talking about willis:p

[B1GinNY82307]

gymrat - 'grats on the 11lb loss...already!! :eek:!!!

Mark - fatty! :p :D

Mike - Good choice on the BBB! it will work out well :cool:

[lhockey]

yeah mike, good call with the BBB template- i'm really liking it so far. damn <2000 calories seems super low for someone your weight, i can't believe you aren't starving!

[gymratluke]

I am so envious:o:o:o
Dont be! Some day you'll love even better then I!


nice work guys, keep it up. someone in here has got to win it all
Dont worry, got that part covered! ;)

gymrat - 'grats on the 11lb loss...already!! :eek:!!!


Thanks bruh

[gymratluke]

vXsZ75Ga7lE



Gym Arrival- 4:30


30 min treadmill
30 min Incline Walk
315 cals, 1.7 miles


Calf Circuit- 3x
Donkey Calf
Seated Calf
Standing Calf


Cybex Forearm Machine
Ulnar Deviation
Extention
Flexion
Radial Deviation


Cybex Ab Crunch
3 sets


Cybex Forearm Machine
Ulnar Deviation
Extention
Flexion
Radial Deviation


Hanging knee raise
3 sets



Session Length- 50 mins



Thoughts
-Great :)

[Michael Bao]

Lol, I was feeling tired as hell and as soon I clicked this thread I felt like going to the gym.

[HappySnowBunny]

subbed...to keep an eye on you rapscallions! :D

[kingjameskjf]

in for the bro rape...uh, I mean log! :D

[19again]

Well, I just had 3 dbl cheese burgers, large fry, and 2 dippin dots :p

I think that's 3 days worth of calories for me! BLAH!

[longhorns_p]

Besides being low, diet is looking good!

Thanks man, its been surprisingly easy to stick with so far.


Mike - Good choice on the BBB! it will work out well :cool:

after day 1, lovin' it. only did 40% of my 1RM but holy shiat it was brutal....sweatin like a freakin' dog :o


yeah mike, good call with the BBB template- i'm really liking it so far. damn <2000 calories seems super low for someone your weight, i can't believe you aren't starving!

not hungry at all, must've been because of the 3k+ cals the day before. I had plenty to eat on Saturday to make up for it. But I'll try and get it to 2k on my off days from here on, 1700 is a lil' too low


Lol, I was feeling tired as hell and as soon I clicked this thread I felt like going to the gym.

that a boah, go kill it :cool:


subbed...to keep an eye on you rapscallions! :D


in for the bro rape...uh, I mean log! :D

welcome! :)



vXsZ75Ga7lE

we have a similar taste for music :D



Sheesh, this workout felt good! Pretty tiring doing the 5 sets of 10 reps for deadlifts but my HR was mad high the whole time I was at the gym. Thinking the next 3 weeks are going to bring solid fat loss with this split.

Y5fBdpreJiU

Deadlifts

warm up~ 135 x 5, 145 x 5

190 x 5, 220 x 5, 250 x 11

135 x 10, 135 x 10, 135 x 8 (was gassed :o), 135 x 10, 135 x 10

Hanging Leg Raises was sposed' to go 5 sets but just ran out of juice

15 reps, 15 reps

10 minutes of stretching and golf specific training (weighted swings, few crunches, side bends, etc)

5 minute cool down on the tread

[Tyler44]

brb pushing my gut out as far as possible for the b4 pics












;)

[IMBAK]

after day 1, lovin' it. only did 40% of my 1RM but holy shiat it was brutal....sweatin like a freakin' dog :o

Sheesh, this workout felt good! Pretty tiring doing the 5 sets of 10 reps for deadlifts but my HR was mad high the whole time I was at the gym. Thinking the next 3 weeks are going to bring solid fat loss with this split.


^^^ Good stuff right there!

[gymratluke]

I love the Killers!!

[8footballQB]

nice workout Mike

[B1GinNY82307]

Thatta boy Mike! And when done appropriately...yes, the BBB will leave you gassed...and only imagine when you go heavier next time! ;)

True test of will and how much you want it!

[B Con]

Subbed. What up fellas...

[Free Weight Friedel]

Hiyo!

Subbinski'd!:D

[Surive123]

Good to see some new faces in here :D


About to go hit chest......


I think I will attempt BB Bench today rather than incline. For those that don't know, I hurt my shoulder and couldn't flat bench for the longest of times. It still hurts a bit as I have tried 315, 365, 375 over the summer. I think in the last 1-2 years I have only flat benched 2-3 times. Well, I am curious to see if the pain is still there. Bring on the flat bench.

[Surive123]

Chest/Bi

BB Flat Bench
135x10
135x10
225x8

275x5
275x5
295x5
315x3
315x3

Not bad, considering I never flat bench.

BB Curls
95x8
95x8
115x7
115x7
115x7

DB Incline
120's x 6
120's x 6
120's x 6

Ez Bar Curls
110x6
110x6
110x6

Thoughts
- Good workout, shoulder didn't really hurt ;)

[bloodsimple1234]

Chest/Bi

BB Flat Bench
135x10
135x10
225x8

275x5
275x5
295x5
315x3
315x3

Not bad, considering I never flat bench.

BB Curls
95x8
95x8
115x7
115x7
115x7

DB Incline
120's x 6
120's x 6
120's x 6

Ez Bar Curls
110x6
110x6
110x6

Thoughts
- Good workout, shoulder didn't really hurt ;)


I never go that heavy on flat bench....well when I meant was that low reps.I do go that heavy for a lot more reps ;)


anyway,keep up the hard work!

pm incoming...........

[longhorns_p]

^^^ Good stuff right there!


Thatta boy Mike! And when done appropriately...yes, the BBB will leave you gassed...and only imagine when you go heavier next time! ;)

True test of will and how much you want it!


nice workout Mike

thanks fellas :cool:

Jon I can't imagine doing any more weight than I did today for the accessory sets....those were brutal. Never thought 135 could be so dang heavy :o my back is already feelin' some srs DOMS


I love the Killers!!

me too :D


Subbed. What up fellas...


Hiyo!

Subbinski'd!:D

holla :)

Mark glad to hear your able to flat bench again! Your going to need those in order to beat me in this OBF :p

Hit golf balls for about an hour which just made my back even mo' sore. Bout to go out and do some cardio now, shooting for a 2 mile jog but we'll see if I can go that long

[Surive123]

I never go that heavy on flat bench....well when I meant was that low reps.I do go that heavy for a lot more reps ;)


anyway,keep up the hard work!

pm incoming...........
responded ;)



Mark glad to hear your able to flat bench again! Your going to need those in order to beat me in this OBF :p

Hit golf balls for about an hour which just made my back even mo' sore. Bout to go out and do some cardio now, shooting for a 2 mile jog but we'll see if I can go that long
I really liked Boring but big or big but boring...whatever it is called :p

I probably won't continue to flat bench - incline just feels better :)

[davidl351]

i don't know where to comment first so i'll just say, "good sh*t to all three of you".

[IMBAK]

responded ;)

I really liked Boring but big or big but boring...whatever it is called :p

I probably won't continue to flat bench - incline just feels better :)

yeah well, whatever you've been doing it's been working bro

[longhorns_p]

EDIT: the jog was dece, 2 miles in about 20 mins.....hope to improve on this greatly. Not going to lie I felt like a fat slob throughout most of the run :mad: just glad to have actually made it that far

http://i796.photobucket.com/albums/yy247/andreams1/diet1111.jpg

[gymratluke]

Subbed. What up fellas...

Bout time you start following my workouts again...shheeeesh!

[lhockey]

nice work with the deads mike... how much rest were you taking between the 5x10 sets? and yeah, the leg raises after are a bytch!! keep up the dedication, it seems to be going great so far.

[longhorns_p]

nice work with the deads mike... how much rest were you taking between the 5x10 sets? and yeah, the leg raises after are a bytch!! keep up the dedication, it seems to be going great so far.

thanks for the encouraging words, really appreciate it!

i'm trying to use 30 second rest periods, thats the goal at least

today was prolly an avg of 45 seconds to mayyyyybe a minute......i was just winded like a mofo :o

[davidl351]

thanks for the encouraging words, really appreciate it!

i'm trying to use 30 second rest periods, thats the goal at least

today was prolly an avg of 45 seconds to mayyyyybe a minute......i was just winded like a mofo :o

pft, suck it up sucka. gd wrk btw.

[SHOWTIME]

Thoughts
- Good workout, shoulder didn't really hurt ;)

Yo yo yo

Good to hear it didn't hurt your shoulder. Or at least it did not bother it too much.

I am finding the opposite recently I am finding incline BB is putting a little pain on my shoulder, although DB incline is ok.

Really heavy flat BB bench does cause some discomfort but not too much.

I need something for joint pain though.

[gymratluke]

nrUuWwdHahE



Gym Arrival- 6:30pm

40 min treadmill session

445 cals, 2.35 miles


Thoughts
-Meh...cardio
-Backs not feeling so hot so opted not to do legs
-Hopefully its better tomorrow

[kingjameskjf]

Good looking workouts up in here! Nice weight Survive! I'll get there eventually!

[lhockey]

thanks for the encouraging words, really appreciate it!

i'm trying to use 30 second rest periods, thats the goal at least

today was prolly an avg of 45 seconds to mayyyyybe a minute......i was just winded like a mofo :o

ah that's why you're dying! haha i take between 90-180 seconds between the BBB sets. different goals though :p

[gymratluke]

2,475

43.8

269.5

264.4

Shootin for 193.5 in the morning! :D

[Surive123]

Weighed in at 216 today. 10 pound loss since starting.

[longhorns_p]

ah that's why you're dying! haha i take between 90-180 seconds between the BBB sets. different goals though :p

ah, that's what it is....these short rest periods blow but I know they'll help me out a ton. Soooo used to taking plenty of rest and doing up to 2 mins, so its kickin' my a$$ endurance wise


Weighed in at 216 today. 10 pound loss since starting.

no way man, me too...216 on the dot. GJ!

i was like ah schnapz :eek:

feels good to see the weight droppin. :cool:


Solid workout, hit a PR on the bench. :cool:

This how I feel when the 4:30 AM alarm goes off and its time to do work :D

9yRme0C2pmI

Bench Press

130 x 5, 150 x 5, 170 x 10 PR!!

90 x 10, 90 x 10, 90 x 10, 90 x 10, 90 x 10

DB Rows

35 x 10, 40 x 10, 45 x 10, 50 x 10, 60 x 10

5 minutes of jump rope, we ran out of time for more but I'm going on a walk l8r tonite to make up for it.

[B Con]

Damn. Killer progress is being made in here by all involved. :eek:

[cawiau]

Damn. Killer progress is being made in here by all involved. :eek:

I have to agree... getting scared here:o

LOL! keep up the good work guys;)

[IMBAK]

Nice PR Mike!

Good all around work going on in here...

[gymratluke]

I'll race you guys to 190!!!!

[Sjudit84]

Aaaa, haven't been on here as much as I used to lately, but keep up the good work guys!

[lhockey]

woah a PR with a 10lb loss mike, that's awesome!

congrats on the weight loss for all here. someone needs to sabotage gymrat so he doesn't get too far ahead :p