{OBF} Dekd/WIULifter: A dual log

[dekd]

This'll be a combined log. It should help with motivation to take this one all the way to the end. I'm doing a de-load this week, and finishing off my bulk. Next week the cutting begins.

I've got a bottle of Amphetalean Xtreme to log, and after that is done I'll be running 4 weeks of Glycobol.

[WIULifter]

Noice, I am in and looking forward....err.....not looking forward to cutting haha. Ill post up pics asap

[longhorns_p]

1st :cool:

[dekd]

I'm waitin till saturday to post my pictures up :p Gotta enjoy stuffing myself while I can.

[WIULifter]

Max Effort Upper body

Decided to switch it up and do incline today for my max effort movement.
135x8 warm up
185x5
195x5
225x3
245x1

Decline Dumbell Press
80x15
80x15

Cable Row
160x10
180x10
180x10
180x9
-Slow and Controlled

Superset w/

Rear Delt Flies
20lbsx10
25x8
25x8
25x8

Shrugs
225x10-Warm up
315x10
405x8
405x8

Straight Barbell Curls
95x10
115x10
125x7

Tricep Pulldown
150x17
180x12
160x8

Superset with
Bodyweight Bench Dips

Diet

Breakfast
1/4 Cup Egg Beater
1 Egg
Bowl of Weight Control Oatmeal

Snack 1
Apple Sauce
Handful of Almonds

Lunch
Turkey Sandwich on Thin Arnold Bun w/ Provolone

Snack 2
1 Cup Oatmeal w/Natty PB
Protein Shake w/ Toco 8

Dinner
Pork Roast
Spinach
Baked Potato w/ Olive Oil Butter

Training
Intra- Peptopro w/ Extend
PWO Aftershock

Pre Bed
Scoop of Dymatize Elite Gourmet w/ Skim Milk
Tbsp of Natty PB

[dekd]

Solid workout/diet today. I'll probably take some ideas from what your doing and throw em into my routine :p

[WIULifter]

Solid workout/diet today. I'll probably take some ideas from what your doing and throw em into my routine :p

not sure how well my diet is, still needs some improvement for sure

[longhorns_p]

not sure how well my diet is, still needs some improvement for sure

What kind of macros are you trying to hit?

[WIULifter]

What kind of macros are you trying to hit?

trying to figure that out.

Never really been dead set on my diet.

[Surive123]

I am here.

[WIULifter]

I am here.

took you long enough :rolleyes:

[Surive123]

took you long enough :rolleyes:

I do not copy, I imitate.

[WIULifter]

Getting ready to go on a bike ride with dad.....

possibly jumping rope tonight

[dekd]

Still enjoying this week off. Each day has me wanting to get back more and more.

[Surive123]

yeah you ride that bike

[WIULifter]

yeah you ride that bike

sucked man

[WIULifter]

Dose 1

Diet

Breakfast
1/4 Cup Egg beater
1 Egg
Bowl of Weight Control Oatmeal

Lunch
Turkey and Provolone on Whole Wheat bread
some nuts

Snack 1
Bowl of Oatmeal with Natty PB

PWO
Aftershock

Dinner
Egg Beaters w/ Ground Turkey and Onions
w/
Turkey Sausage and sugar free syrup

Bedtime
Scoop O Dymatize Gourmet in 1% Milk

Workout
Repetition Upper Body

Incline DB Press
80x12
80x11
80x9

Chin Ups
x13
x10
x9
Superset
Rear Delt Flies
25lbsx10
25x8
25x8

DB Shoulder Press
60x10
60x10
60x9
60x5

Barbell Shrugs
315x10x3
Superset
Incline Db Curls
32.5x10
32.5x10
32.5x8

Diet is off because I am out of town.

[dekd]

2 days left till I can get back in the gym :p I'm itchin

[WIULifter]

Diet

Breakfast
( Still outta town keep in mind, diet will be slightly off)
Egg Beaters
3 Turkey Sausage Links
3 Pieces of Health nut bread, girlfriend couldnt finish hers, who was I to let it go to waste )
Glass of Milk

Lunch (Back at home)
Turkey and Provolone on half wheat bagel
Almonds

Snack 1
Bowl of Oatmeal with Natty PB

PWO
Aftershock

Dinner
Pork Chop
Muffin

Snack 2
Vitaberry
String Cheese

Bedtime
Scoop O Dymatize Gourmet in Skim Milk
1 Tbsp of PB

Workout
Max Effort Legs

Squats
135x5 Warm up
205x5
225x5
245x4
275x3
295x2
315x2

-Probably coulda trained harder, but rack was kinda odd.

Barbell Lunges
135x8 each leg
135x8
135x7
135x8-really pushed the 8th out

SL Deads
185x10
205x10
225x10


http://i62.photobucket.com/albums/h92/killjoy43/OBF3.jpg
http://i62.photobucket.com/albums/h92/killjoy43/OBF4.jpg
http://i62.photobucket.com/albums/h92/killjoy43/OBF2.jpg
http://i62.photobucket.com/albums/h92/killjoy43/OBF1.jpg
-Not flexed just had to incorporate the paper somehow :p
http://i62.photobucket.com/albums/h92/killjoy43/OBF4-1.jpg

[jaguarhockey29]

Good luck! This should be an exciting contest

[WIULifter]

Max Effort Upper Body

Decline Bench Press
135x8 Warm up
185x5
205x5
225x4
245x4
265x3
275x3
295x1
315x-Forced 1 If I hadnt done so many sets I could have gotten it. Just wanted to see where I stood.

Incline Smith
195x14
195x10

T-Bar Row-4 sets
- Dont have an accurate weight
Super Set
Rear Delt Flies 25lbsx 4 sets

Shrugs
225x10
315x10
405x8
405x6

Straight Barbell Curl
115x8
125x8
125x6

Tricep Pull Down
150x15
110x10
110x8
Super Set
Free weight dips
x10
x10
x6

Diet
Breakfast
1/4 Cup egg beater and 1 egg scrambled
Bowl of Shredded wheat

Snack
Apple with Natty PB

Lunch
Turkey sandwich on half whole wheat english muffin topped with pepperjack cheese

Snack2
Bowl of Oatmeal with Natty PB
Protein Shake

Dinner
Chicken Breast
Almonds
Wheat toast with Olive Oil butter

PWO
Protein Shake

Pre Bed
1 Tbsp of PB
Protein Shake

[cawiau]

Strong Bench Pressing in here :eek:

In!

[WIULifter]

Strong Bench Pressing in here :eek:

In!

actually i think its one of my weaker bodyparts

[dekd]

After nearly a week with no power I'm finally back :D

[WIULifter]

took a long bike ride yesterday for cardio.....beat the crap outta me



After nearly a week with no power I'm finally back :D

niceee

[WIULifter]

Repetition Upper Body
DB Bench Press
80x13
80x10
80x10

Chin Ups
x10
x9
x8
x6
Superset
Rear Delt Flies
20x12
25x10
30x8
30x8

DB Shoulder Press
60x10
60x8
50x9
45x8

Shrugs (all raw)
225x10 warm up
315x10
315x10
315x8
Superset
Zottman Curls
25x12
25x10
25x10
25x8


Today felt good

[cawiau]

actually i think its one of my weaker bodyparts

What:eek: Serious:eek:

Keep up the good work guys!

[WIULifter]

What:eek: Serious:eek:

Keep up the good work guys!

thanks brotha

[WIULifter]

Max Effort Lower

Squats
135x8-Warm up
225x5
245x5
255x4
275x4
295x3
315x2

DB Lunges
60lbx 6 down- 80lb dumbbell carries to the end of the hall and then 6 back
x3
-Mostly did the carries for cardio and grip strength

SL Deadlifts
135x10
205x10
225x6

Calf Work


Diet was off due to not having any food in the house so I wont post.

[cawiau]

Good workout bro!

Diet was off as in low calories or off as in eat junk because you did not go grocery shopping?

[cawiau]

After nearly a week with no power I'm finally back :D

now that you have some power, can we see some workout and meals:p:rolleyes:

[dekd]

now that you have some power, can we see some workout and meals:p:rolleyes:



My diet isn't too specific. I just aim for a reasonable amount of protein each meal, and try to avoid processed carbs as much as I can.

Here's my current split:

http://spreadsheets.google.com/ccc?key=0AoLQp34ooqfmdHBZdlRRZTFERFZwVGw3TktvOVpIc EE&hl=en

I usually do like 30 minutes of LISS after I lift, or I just walk home from the gym

[WIULifter]

Good workout bro!

Diet was off as in low calories or off as in eat junk because you did not go grocery shopping?

i didnt eat junk, just some of my meals flip flopped or I had to sub in some stuff

[cawiau]

My diet isn't too specific. I just aim for a reasonable amount of protein each meal, and try to avoid processed carbs as much as I can.

Here's my current split:

http://spreadsheets.google.com/ccc?key=0AoLQp34ooqfmdHBZdlRRZTFERFZwVGw3TktvOVpIc EE&hl=en

I usually do like 30 minutes of LISS after I lift, or I just walk home from the gym

Diet sounds good, no calorie goals?
And wow, you really have energy after HIIT on tuesday to do LISS or is that your walk home?
If yes, I am impressed, mad props!


i didnt eat junk, just some of my meals flip flopped or I had to sub in some stuff

So it wasn't bad, just not as you planned;)
Keep up the good work!

[dekd]

Diet sounds good, no calorie goals?
And wow, you really have energy after HIIT on tuesday to do LISS or is that your walk home?
If yes, I am impressed, mad props!



No calorie goals really, I've noticed if I eat the right foods I tend to start leaning out fairly quickly.

And yeah it's only 15 minutes of HIIT. I'm used to kickboxing/mma classes where it was like an hour without rest so I still have some gas left in the tank after 15

[WIULifter]

Max Effort Upper

Incline Bench Press
135x8--warm up
185x5
205x5
225x3
235x3
245x2

DB Flat Bench
80x11
80x11

T-Bar Row
-Not sure exact weight
Superset
Rear Delt Flies
30x10
30x8
30x8
30x8

Shrugs
225x10-warm up
315x10
405x10
405x8

Straight Bar Curl
95x8
115x8
115x6

*Added
Tricep Pulldown
150x13
110x10
110x10
Superset
Dips
x8
x6
x6

[dekd]

Chest workout went great yesterday I'm happy with that. Going to do legs day today

[WIULifter]

Going on a bike ride today to work legs and get some cardio in :D

[dekd]

Looks like I've been leaning out a bit. Busting my ass in the gym and improving my diet is really making a huge difference. The Amphetalean Extreme helps for sure too though :p

[WIULifter]

from my neck up is sore....im assuming its my dang sinuses :mad:

[WIULifter]

Repetition Upper Body

Incline DB Bench
75x14
75x12
75x10

Chin Ups
x12
x10
x10
x6
Superset
Rear Delt Flies
20x10x4

Ex-Bar Curls
70x12
70x12
70x10
70x10
-Real strict...slow and controlled on negative

axed some movements due to my neck still being stiff.....i hope to return to normal schedule monday.

[donoh]

Late... but in fellas

[WIULifter]

woke this morning with a fever......im going to wait till it passes to do any activity :(

[bloodsimple1234]

give em Hell Jake.

[WIULifter]

give em Hell Jake.

trying bro but right now I feel like Hell

[dekd]

Had my chest day today. Afterwards I did 30 minutes on the treadmill, increasing the incline by 2% every 3 minutes, and then back down. Stretched for a while afterwards too. Diet went perfectly today, and I'm really making the change to a healthier lifestyle. Only problem is my diet on the weekends tends to get kinda bad which is something I'll have to continue working on.

[dekd]

Haven't updated in a while.. things are going good, just trying to keep myself on this diet and get as much exercise as I can.

[WIULifter]

I dropped from the contest......after being sick for 3 weeks and possibly need a 4th to recover I feel as if it wouldnt be worth it to stay in.

[dekd]

Just an update. I'm about to start on a recomp/cut with Glycobol and Lean Xtreme. I'm looking to shred this fat, and potentially put on some size in the process. Let's see how this goes.

[WIULifter]

I dropped from the contest......after being sick for 3 weeks and possibly need a 4th to recover I feel as if it wouldnt be worth it to stay in.

I decided to stay in, Ill start near may again training.

Ill do cardio up until then and see what I can do in 2 months

[dekd]

I decided to stay in, Ill start near may again training.

Ill do cardio up until then and see what I can do in 2 months

Hey it's good motivation either way.. you could still see some good resuts in just 8 weeks

[WIULifter]

Hey guys, its been awhile.

Today was my first workout in 6 months. It felt super good to back into the gym but I knew I was going to be really weak. I lost more than 11lbs in just a little over a week with whatever illness I had (maybe mono)

I dont really feel like recording my workout today, I am just hoping I can get back up to where I was before I got sick.

Im going to be pushing myself hard (not this week) Ill probably increase my intensity when my body gets back into the groove.

[longhorns_p]

Hey guys, its been awhile.

Today was my first workout in 6 months. It felt super good to back into the gym but I knew I was going to be really weak. I lost more than 11lbs in just a little over a week with whatever illness I had (maybe mono)

I dont really feel like recording my workout today, I am just hoping I can get back up to where I was before I got sick.

Im going to be pushing myself hard (not this week) Ill probably increase my intensity when my body gets back into the groove.

good for you man, glad to see you sticking it out and staying in the competition!

I'm sure the strength will come back quickly

[WIULifter]

good for you man, glad to see you sticking it out and staying in the competition!

I'm sure the strength will come back quickly

Id talk to you but you are banned :( Hopefully you can still do the comp.


I did light legs today and I probably wont be able to walk tomorrow haha.

[MsTropix]

REPPED and Rated your thread! Git R Done.

[WIULifter]

alright, this thread has sucked but hopefully ill get the motivation to start posting in it again.

Started a new split.

Back, Calves, Abs
Chest. Bis
Day off
Shoulders,tris
Legs
Day off

Feelin it :cool: