KC's taking a trip to the stage with 3DMJ!

[kcjoynt]

Alright... I have attempted several contest diets before, and several logs that haven't panned out. So, I decided to take the plunge and hire Jeff, Brad, Eric, and Alberto to lead me down the right path (Berto is my primary contact). I'm really excited to start this long and hard road!

A little bit about myself. I served five years in the Marine Corps, seven months of which was in OIF. I'm an Air Traffic Controller that works in Beaufort, SC. I'm originally from Central New York, so the weather and culture of the south is and was a big change. I am married and am the proud father of a one year old beautiful little girl.

I'm planning an doing the INBF Southern Natural Championships in Macon, GA on July 23rd. Depending on how that show goes, and other shows in this area I may decide to do another, but we'll cross that bridge when I get there.

Starting weight - 227.6
Height - 5'10.5"

I feel pretty good starting this, the only little "injury" is pain on the inside of my elbow. Only effects me really when I'm gripping and pulling. It's pretty controlled when I wear a brace and use straps.

6 days a week the macros will start at:
Protein - 190g
Carbs - 275g
Fat - 40g

Refeed once a week with:
Protein - 200g
Carbs - 450g
Fat - 80g

I've got a long way to go, so pictures will be left to the 3DMJ guys for now. Let's do this!

[bwelch1985]

Hey man I'm over here in Columbia, gettin ready for a few shows in June! I'll definately be following along w/ ya!

As far as SC goes...I've lived here my entire life and I'm STILL adjusting to the culture;). Beaufort is a particularly interesting place from what I've seen of it!

Those are some interesting macros....I've never seen protein and fat go up on refeed days...

[kcjoynt]

Hey man I'm over here in Columbia, gettin ready for a few shows in June! I'll definately be following along w/ ya!

As far as SC goes...I've lived here my entire life and I'm STILL adjusting to the culture;). Beaufort is a particularly interesting place from what I've seen of it!

Those are some interesting macros....I've never seen protein and fat go up on refeed days...

Yeah, I like it down here... but, it is definitely interesting. What shows are you doing this summer?

I've never seen it either, but Berto knows a hell of a lot more than I do. So, I'll do whatever he asks me to do!

[bwelch1985]

Yeah, I like it down here... but, it is definitely interesting. What shows are you doing this summer?

I've never seen it either, but Berto knows a hell of a lot more than I do. So, I'll do whatever he asks me to do!

I'm doing SC States in early June, the SNBF South Carolina Classic in late June (both of those are in Columbia) and possibly an INBF show in North Carolina sometime in June as well.

Definately put your trust in Berto. There's always a method to his madness!

[kcjoynt]

30 minutes and 400 cals later... I'm going to work!

[MoEcho]

Looking forward to following along!

[kcjoynt]

Looking forward to following along!

Glad to have you!

[AustrianOakJr]

Good luck man. You are in good hands. What part of CNY are you from??

[kcjoynt]

Good luck man. You are in good hands. What part of CNY are you from??

Thanks oak! I think I made the right decision. I'm from Utica, you heard of it?

[Quelly]

found your log!

[AustrianOakJr]

Thanks oak! I think I made the right decision. I'm from Utica, you heard of it?

Utica? Oh heck yea. I live near Rochester right now, but I spent the better part of 14 years near Syracuse. Ive been to Utica many times.

Ill be sure to stop back in and check out your thread.....keep pushing, man!

[kcjoynt]

Utica? Oh heck yea. I live near Rochester right now, but I spent the better part of 14 years near Syracuse. Ive been to Utica many times.

Ill be sure to stop back in and check out your thread.....keep pushing, man!

Wow! Small world is I guess, eh? Glad to see all the traffic in here already. If nothing else it will keep me honest!

Quelly! Glad to see you found me, now its a party!

Today was a good day, did a lot better hitting the macros today. I think it was something like 192/274/38. Closer then yesterday, I went alittle high on fat. Tomorrow is legs, can't wait!

[RichKnapp]

your in great hands. I'll be lerking. ;)

[kcjoynt]

This is a lot different from what I normally do. I usually do higher reps, and I've never done DB SLDL's before.... I think it went rather well!

Squats - 235*3/245*3/250*3/255*3/265*2

Last set was good, probably could've gotten a third. Didn't go for it because I didn't have a spot, work out buddy didn't show up.

Leg press - 5pps*7/6pps*7/7pps*6

Good stuff here, starting seeing stars on the last set. Was only supposed to do two sets, but 5 plates was too light.

DB SLDL - 70*6/80*6

These felt great, I think I like these better than with a BB! 80 was alittle light, 90's fo sho next time around.

Leg press calf raise - 5 sets

Cable crunches - 5 sets

Awesome workout, a lot lower reps than I'm used to, but I still was absolutely shot by the end of the workout.

Nutrition so far today is on point - 95/103/19 through two meals got about three meals left.

[kcjoynt]

your in great hands. I'll be lerking. ;)

Glad to have one of the 3DMJ sponsored athletes watching in the shadows... this is getting real! I better not let anyone down!

[FATHER FLEX]

Glad to have one of the 3DMJ sponsored athletes watching in the shadows... this is getting real! I better not let anyone down!

We are watching ya!

Edit: That is the coolest avi on bb.com!

[DREhova 87]

I'm going to enjoy watching Berto starve ya down the line buddy. LOL... Although I'm slightly jealous of your starting macros. ;)

[kcjoynt]

Felt really strong today with the pressing, will definitely be using more weight next week! First re feed today, enjoying a few pop tarts here in a bit!

Flat DB Press
105*5 (3 sets)
110's for sure next time I do these!

Incline DB Press
80*5 90*5 100*5
The last set was max effort for sure, 80's were definitely too light

BW Wide pullups
7 - 6 - 5
Disappointed with these, thought I would be able to do 3*7 easily. Oh well, no I have a goal.

BB Rows
185*7 (2 sets)
205*5


Hopped on the scale this morning and was 226.0, seems like a lot of loss for only three days. Probably just a lot of water weight, or something, I don't know. I'll be interested to see what this refeed does to me. Cardio in the morning! Have a great day everyone!

[kcjoynt]

We are watching ya!

Edit: That is the coolest avi on bb.com!

Can't wait to replace it with a bad a$$ quad pic like yours


I'm going to enjoy watching Berto starve ya down the line buddy. LOL... Although I'm slightly jealous of your starting macros. ;)

I was shocked when I saw them for the first time too! Thanks for following!

[MoEcho]

Your regular day carbs are more than what I eat in a week!! :(

Enjoy those oats for me ok? :)

[kcjoynt]

Your regular day carbs are more than what I eat in a week!! :(

Enjoy those oats for me ok? :)

Trust me, the carbs will drop I'm sure. But, until they do... I will enjoy some oats for ya!

[Blazed]

totally in for this man =)

[kcjoynt]

totally in for this man =)

Awesome! You have been a big inspiration to me man! (no stalker) I saw your transformation not to long ago and it really inspired me! You and Oak both! I only hope that I can have some of the success that you have had!

[kcjoynt]

Cardio is done for the day... everyone have a good day!

[kcjoynt]

Pretty tired this morning for the workout. Pretty disappointed with the weight that I was able to use, but I really felt the muscle working well. Diet is still going really well, hit the macros right on today, I think my weight is still a little higher than earlier this week. Hopefully, I'll see at least a pound and a half less on Saturday!

DB shoulder Press
70*10*8 65*8*8*8
Haven't done these in a while, have been using the HS shoulder press. Not happy with the numbers, but they definitely felt better than the HS.

Laterals (hold at the top for a sec)
25*8 (3 sets) 30*8*6

Deadlift Skullcrushers
70*10 (2 sets) 80*8(3 sets)
Absolutely loved these, wanted to do a couple more sets, but was starting to get low on time

DB Curls
40*8 (4 sets) 35*9
Grip started to give out on the last set, kinda fried at this point. Felt really good though.

Cardio tomorrow!

[kcjoynt]

30mins on the arc trainer... 400 cals later, done sir done!

[DREhova 87]

30mins on the arc trainer... 400 cals later, done sir done!

That is one piece of cardio equipment that I actually enjoy and dont mind doing.

[kcjoynt]

I agree, for some reason I enjoy it too. Nice to finally have cardio I don't mind doing.

[kcjoynt]

Hopped on the scale yesterday morning and 225.6 was what I saw, two lbs in week one! Not a bad start. Rough day yesterday, wobbled out of the gym... lunges just kill me. Really sore today.

DB Walking Lunges
25*16 steps
30*16 steps
35*16 steps
40*12 steps
45*12 steps
Started really light because I've never done walking lunges w/ DB's before. Great exercise, my legs were fried already.

Titanics
BW*6 (5 sets)
These were kinda fun, really felt the glutes fire on this one.

Single-leg Leg Press
1pps*6/6
1+25*6/6 (2 sets)
2pps*6 (2 sets)
Did these on the HS Leg press. Never used it before, not too bad but I wouldn't use it by choice. My gym only has one sled and 2 of the HS... again my gym has weird priorities

Calf Raise - 5 sets worked up to over 500lbs

3 sets of Cable crunches

My wife was sick this morning so I didn't get to the gym before it closed... not a fan of training on sundays. But, I'll just do Chest and Back with my cardio tomorrow. Enjoy the rest of your weekend!

[kcjoynt]

Behind a couple of days... so here we go!

Bench Press
185*5
205*5
225*5 (3 sets)
Second set of 225 was rough, but I refocused and killed the third set easily! Gonna start making good progress on this movement again! Can't wait. Usually this one hurts my shoulder but it felt good today.

Close Grip Parallel Pulldowns (one second hold at bottom)
140*8
160*8
180*4 (WTF?)
160*6 (Fried)
Never done the static hold on pulldowns before, really felt my lats engage on these. Berto may or may not be a genius!

Chest supported Row
1plate+25* easy 8
2plates * 8 (2 sets)
2+25 * 6
Never been a huge fan of these, but this time they did feel good. Probably because I was so exhausted from pull downs

HS Wide Declines
3pps*8 (3 sets)
This one is a staple in my chest routine, always had a good MMC with this. Really able to push some good weight too!


12/14 Shoulders/Arms

BB shoulder press
135*5
145*5
Don't like these at all, can't take it off the top rack from behind my head. It just feels like it is going to hurt my shoulder if I do. Have to start with it in front of me at chin level, just kind of awkward.

Smith Machine Shoulder press
170*5 (2 sets)
Another one I'm not a fan of, I think that I need to stick to DB's when doing presses. Anyone have any other suggestions?

DB Upright Row
40*8
45*8
50*8
60*6 (2 sets)
Not to shabby of an exercise! I think I found my working weight.

Close-Grips BP
185*6
205*6
Felt really good today on these, probably going for 2 plates next time.

DB Hammers
45*5 (3 sets)
50*5
55*5
For got a little more loose on the last set. Next time it will improve though!

Just finishing up todays Refeed! Cardio in the morning, have a good night everyone!

[RichKnapp]

2 lb drop cool.

[kcjoynt]

2 lb drop cool.

it's a start

[bwelch1985]

oh lawd...starting off leg day w/ lunges....SUICIDE!

nice work so far brochacho

[kcjoynt]

oh lawd...starting off leg day w/ lunges....SUICIDE!

nice work so far brochacho

Thank you sir!


Woke sick as a dog this morning... called in sick to work, and have been chilling around the house trying to feel better. Didn't make it to the gym for cardio today, so I'll be doing a little post leg day cardio. Still have a good appetite, hitting the macros, so that's good.

[Quelly]

Thank you sir!


Woke sick as a dog this morning... called in sick to work, and have been chilling around the house trying to feel better. Didn't make it to the gym for cardio today, so I'll be doing a little post leg day cardio. Still have a good appetite, hitting the macros, so that's good.

get well soon bud, but way to do what you can with the nutrition

[kcjoynt]

Thanks Eric, got on the scale this morning and saw 224.6! Worked legs be knocked out some cardio earlier. I'll post it up later tonight, hit a squat pr!

[kcjoynt]

Squats
250*3
255*3
265*3
275*2
I have squatted a lot more then 275 before, but I have just started going down a lot further than before. So, I consider this a PR. Thing was, it was an easy two, could've probably gotten a third, but had no spotter so I didn't want to chance it.

Leg Press
3 hundo's per side * 7
3 hundo's +45 * 5
Think that the second set may be a PR as well. Not exactly sure about that though.

DB SLDL's
85*6
95*6

Leg press calf Raise
5 sets 10, 10, 8, 6, 6

Cable Crunches
3 sets 8-10

Really surprised at how strong I felt today, with being sick and all. I guess still hitting my macros had it's benefits when it came to my strength. I'm really liking the squats right now, can't wait to keep building them up. I know that my numbers aren't very "impressive", I know a lot of guys on here are throwing around some serious stuff. But, I'll get there eventually, next goal is 315*3 in a couple months. Have a good night everyone, Chest and Back tomorrow!

[kcjoynt]

Flat DB Press
110*5 (3 sets)

Incline DB
90*5 (2 sets)
100*5

Hammer Chins
BW*7 (3 sets)

Moto Rows
65*7 (3 sets)

Good session today, especially on chest. Chest has always been an easy body part for me to hit really well. Where as back has always been a struggle. Moto rows seem to work REALLY well, and I really feel my lats fire up when I do BB rows too. Pull ups isn't an exercise that I always feel in my back, I don't think I'm pulling correctly or something. Oh well, better luck next time. Have a good one!

[kcjoynt]

Just finished cardio... 225.0 this morning, so that's pretty disappointing, but gotta keep working. Still alittle sick, but feeling better everyday. Everyone enjoy your Saturday!

[kcjoynt]

Probably the best workout I've had since I started with 3DMJ... not really sure why.

DB Shoulder Press
70*10 (2 sets)
75*8 (2 sets)
70*8
Really felt a lot stronger on these this week. About where I normally work at, last week was just a weird week I suppose.

Laterals
30*8 (5 sets)
Really strict, probably going to up some sets to 35's next go around.

Deadlift Skullcrushers
75*10 (2 sets)
85*10*8*7
Really felt great doing these today, probably my new favorite exercise for the tri's

DB curls
40*10 (2 sets)
40*8 (3 sets)
Probably going to throw in some 45's next week

Still at 225 today, Berto dropped the carbs to 225g a day on the low days, we'll see. Hopefully some progress will be made shortly. Have a good football day!

[Bnizzle163]

Don't know how I missed this. Count me in from here on out :).

[kcjoynt]

Don't know how I missed this. Count me in from here on out :).

Cool! Glad to have ya! The more the merrier!

[RichKnapp]

Nice work.

[kcjoynt]

Nice work.

Thank you sir! Weighed in at 224.2 this morning, just finished cardio. Let's all get alittle better today.

[kcjoynt]

DB lunges
40*16 (3 sets)
50*12 (2 sets)
These hurt soooooo much....

GHR's
BW*6 (5 sets)
A lot of push off the ground, but man they hit the hams/glutes really well

Single leg press (weight per side)
70*8 (5 sets)
Started running out of time so I started to superset in the calf raise

Leg press calf raise
5 sets (10,10,8,6,6)
Think I worked up to about 620ish

Cable crunches
3 sets of 8-10

Weight : 224.8 pretty disappointed this morning in the scale. Hitting the macros and doing all the work in the gym. Just not seeing the number drop... is it possible that I'm adding muscle??? I think that I feel and look leaner, but I don't know if that is all in my head or not. Oh well, stay the course and good things will happen right? I hope so. Berto seems to think that tomorrow or the next day I will drop 2-3 pounds, I hope he's right! Have a good one guys!

[Bnizzle163]

It's possible to put on a little bit of lean mass at the beginning of a prep, especially if it's your first time strictly tracking macros and recording workouts, etc... But, I have a feeling you'll see a change on that scale shortly :)

[kcjoynt]

224.0 this morning, getting ready for chest and back this afternoon

[kcjoynt]

Bench Press
185*8
205*8
225*6 (2 sets)
245*6
Felt really good today on the bench this week again! Climbing the ladder again!

Lat Pulldown
150*8
160*8
170*7
180*5
Man, these have been kicking my butt! The static hold at the bottom really is a killer! 180 is mine next week

Chest Supported Row
2plates*8*7*8*8
Alternated grips every set between neutral and wide, starting to get the form down on these alittle better now.

HS Wide Press
3pps*8
3+25*8
4pps*6
I love this machine, just feel the pecs contracting! A great finisher in my opinion, kind of like a decline/fly combo. I don't like doing flies but this machine is $$

Nutrition is really coming along good, starting to get in a really good groove with it! 223.4 this morning on the scale, so that motivates me to keep it going! Maybe 222.? tomorrow? We'll see, either way I feel really good lately with how things are going! Have a good day all!

[kcjoynt]

DB See Saws
60*5
70*5
75*5
These felt really good, gonna stick with these for awhile I think

DB Upright Row
50*7 (2 sets)
55*7
60*6*5

Close Grip Bench
135*8
205*6
215*6

DB Hammer Curls
45*5
50*5
55*5 (3 sets)
I think that I could get 60's for a good set of 5, we will see next time around!

Weighed 222.0 this morning, so the scale is finally catching up to how I feel! Looking forward to a nice day with some family, gonna be tough to stay the course nutrition wise, but I really don't want to ruin the progress I've made. I'll enjoy some good food, but this is a lot more important to me than some food! Everyone have a Merry Christmas!

[kcjoynt]

Hope everyone had a good Christmas!

BB Squats
255*3
265*3 (2 sets)
275*3

Leg Press (Hundo's per side)
3pps*7
3+25*6

DB SLDL
100*6 (2 sets)

Leg Press Calf Raises
5 sets (10,10,8,6,6)

Cable Crunches
3 sets of 10

Squats are really starting to get comfortable, think some real progress is going to be made here! DB SLDL's feel really good, and I think that the progress will be rapid on these. Diet was .... eh.... on Christmas day, but I'm back at it full on today and I don't think too much damage, if any was done. Chest and back tomorrow, already thinking about pressing the 115's!

[kcjoynt]

DB Press
110*5 (2 sets)
120*5
Was aiming for the 115s on the last set, but somebody else was doing half reps with them... so rather than do a third set with 110, I decided to take the 120s for a spin. They went up pretty easy! Closing in on my PR of the 125s for 5!

HS Incline (all the DB benches were in use)
2plates+20*5
2plates+25*5
2plates+35*4 (GRRR)

BW Pullups
4 (3 sets)
Paused for a one count at the top of each rep, my back felt like someone blew air into it after the third set

BB Row
185*7 (3 sets)
Paused at the top again for a one count, best back workout I've had in weeks!

Had a blast in the gym today, 120s were great, and the back work was really on today! Going on a date with the wife tonight, going to enjoy some steamed shrimp, baked potato and veggies! Glad to see my KC Chiefs make the playoffs for the first time since 2006, I think they have something going good there! Let's all hope for the downfall of the Steeler organization, and have a good day!

[Rsardinia]

Any progress pics broseph?? I'd like to see what you looked like at the start and where you are now.

[kcjoynt]

Any progress pics broseph?? I'd like to see what you looked like at the start and where you are now.

No pics yet... I'll probably post some pix in a week or so. Only been with 3DMJ for just over three weeks now. Last year at this time I was around 255, so I have made a lot of progress there. Still have a ton of work to do!

[Rsardinia]

No pics yet... I'll probably post some pix in a week or so. Only been with 3DMJ for just over three weeks now. Last year at this time I was around 255, so I have made a lot of progress there. Still have a ton of work to do!

Yes sir but 3DMJ will bring you in lookin great. Just stick to that diet religiously.

[kcjoynt]

Yes sir but 3DMJ will bring you in lookin great. Just stick to that diet religiously.

Will do! Thanks for popping on in here! It's great to see a couple of pro's hanging around in my thread! Also a couple of future pros! Weighed in at 221.4 today, that's the lowest I've been in about three years! I' can't wait to see the teens soon!

[bwelch1985]

Some seriously strong pressing going on in here! Damn man 120's on db press is legit!

You'll never get to experience such drastic changes in your physique as you do while prepping for a contest. It may be the single best motivation to push forward when you look a little better in the mirror week after week! Just keep on grinding away brother!:D

[kcjoynt]

Some seriously strong pressing going on in here! Damn man 120's on db press is legit!

You'll never get to experience such drastic changes in your physique as you do while prepping for a contest. It may be the single best motivation to push forward when you look a little better in the mirror week after week! Just keep on grinding away brother!:D

Thanks man! I've always been able to press fairly well... trying to dig myself out of the hole of not training legs for years in high school. I'll probably post the next progress pics that I send Berto. Not exactly sure when that will be though.

Killed a little cardio this afternoon, shoulders & arms tomorrow!

[kcjoynt]

DB Press
65*10 70*8 (4 sets)

Laterals
30*8 (5 sets)

DL skullcrushers
80*8 (5 sets)

DB Curls
40*8 (2 sets)
45*7
40*8 (2 sets)

Weird workout today, the wife had a Dr's appointment so I had to stay at home with the kiddo a lot longer then I normally do. Only had about 35 mins to accomplish the workout, so I had to super set Press/Laterals then Skulls/Curls. Not normally a fan of doing that at all, but I'll tell you I was sweating up a storm and I had an awesome pump afterward. Not the weight I would have used otherwise, but not a bad workout either way! Doing legs tomorrow, and chest/back on Friday to make up for the gym being closed on New Years day. The Orangemen are in their first bowl game in a few years tomorrow afternoon too, so I will be enjoying the game as well. GO ORANGE!

[kcjoynt]

DB Lunges (steps)
45*16 (3 sets)
55*12 (2 sets)

BB Glute Bridge
95*8
125*8 (2 sets)
135*8 (2 sets)

Single Legged Leg Press
1PPS+25*8 (4 sets)
2PPS*8 (rough set)

Leg Press Calf Raise
5 sets 10-6

Cable Crunches
190*10 (3 sets)

Great workout today! The lunges felt great, and the glute bridges felt pretty good too. There hasn't been enough floor room to do the bridges, but my gym just changed one of the racquetball courts into a powerlifting/cross fit room. So my excuse for not doing this exercise is now gone, and actually I'm pretty glad it is. Really gets the glutes to fire, and after lunges they are already pretty tired. Finally go to do the leg press on the 45 degree one instead of the the Hammer Strength one, much better! Chest/Back tomorrow, the taken New Years day off because the gym is closed, have a good one!

[kcjoynt]

Bench Press
205*6
225*6 (2 sets)
245*6 (2 sets)
Felt really good today, all sets were complete fairly easily. Did a couple extra warm up sets, so I think that may have helped loosen my shoulder and elbow a lot. 250/255 next go around maybe???

Lat Pulldown
150*8
160*8
170*6
180*6
Finally got the 180 set for six! These are really starting to feel good now!

Chest supported Row
2plates*8 (2 sets)
2plates+10*8,6

HS Wide Press
3pps*8
4pps*6
4+10ps*6
Only holds five 45's so that's my goal!

Really good workout today, bench and pulldowns were the best that they have felt yet. 222.4 this morning, I have a feeling tomorrow I will be back in the 221 range. Quiet night at home tonight, the wife isn't feeling so good, so we will be watching the ball drop in our living room. Not all that eventful, but at least I won't be tempted to drink or eat crappy foods! Happy New year everyone!

[kcjoynt]

Oh....... and GO ORANGE!!!!!

[kcjoynt]

223.2 for the second day in a row. Frustrating, but I am sure the 3DMJ boys will adjust the macros and I will continue to progress. I am not upset about the lack of progress recently, just determined to work harder to improve. Going to take my frustration out on my shoulders and arms this afternoon!

[bwelch1985]

223.2 for the second day in a row. Frustrating, but I am sure the 3DMJ boys will adjust the macros and I will continue to progress. I am not upset about the lack of progress recently, just determined to work harder to improve. Going to take my frustration out on my shoulders and arms this afternoon!

I'm experiencing similar frustrations w/ the scale right now. We've just gotta keep grinding man...the weight WILL come off....it just takes consistency and time.

[kcjoynt]

DB See Saw Press
70*5/5 (Felt a little pain in my shoulder on this so I switched it up)

HS See Saw Press
2pps*5/5
2+10*5/5
Much better!

DB Upright Row
55*7 (3 sets)
60*6*5

Close Grips
135*8
210*6
220*6
These felt really good today!

DB Hammers
50*5/5 (2 sets)
55*5/5 (2 sets)
60*5/5
Form got a little loose on the last rep with the 60's. Surprised that I was even able to do them with decent form!

Pretty motivating to know that all these prep threads are going on right now! Can't wait to see how everyone's season is going to go! My motivation has been really high lately. At the end of the day I try to say to myself that I did everything that I could to better myself, and lately I have been able to say that! Gotta keep pushing up the hill, July 23rd is coming fast!

[kcjoynt]

I'm experiencing similar frustrations w/ the scale right now. We've just gotta keep grinding man...the weight WILL come off....it just takes consistency and time.

I know, just frustrating because I know that I have so much to lose. Seeing the number stay the same days in a row is not what I'm looking for. But, you are absolutely right though, consistency and time, 29 weeks!

[Bnizzle163]

What's the total weight loss so far bro? Keep killing it!

[kcjoynt]

What's the total weight loss so far bro? Keep killing it!

At my highest, which was a year ago I was 253, so about 30lbs since then. Since starting with 3DMJ, 4.5lbs... much more to come!

[Bnizzle163]

At my highest, which was a year ago I was 253, so about 30lbs since then. Since starting with 3DMJ, 4.5lbs... much more to come!

Awesome stuff. Well, keep it up!

[deltpecx]

I've seen you posting in other threads.

Nice to see you back on here.

In for this prep!

[kcjoynt]

Awesome stuff. Well, keep it up!

Thanks!


I've seen you posting in other threads.

Nice to see you back on here.

In for this prep!

Yeah, I had a log a while ago... thanks for tagging along for this one too!

[kcjoynt]

27:00 minutes on the arc trainer

400cals burned

morning weight. -220.6

that was awesome to see this morning!

I'm leaving the 220's behind!

[FATHER FLEX]

27:00 minutes on the arc trainer

400cals burned

morning weight. -220.6

that was awesome to see this morning!

I'm leaving the 220's behind!

Told ya!

[BaFtub]

Utica! I'm from Binghamton! Small world, and to top it off you're working with a sexy mah phucka.

In!

[kcjoynt]

Told ya!

Yes you did!


Utica! I'm from Binghamton! Small world, and to top it off you're working with a sexy mah phucka.

In!

Yup, between you and Oak we are gonna have an upstate NY partay up in here! Welcome aboard!

[kcjoynt]

Woke up this morning at 220.4, was hoping to see 219, but that's ok! Progress is being made. Enjoying my refeed PB&J later today, after a leg session!

[kcjoynt]

Squats
250*3
265*3
280*3 (2 sets)
I'm improving a lot on squats lately, form and everything feels great lately!

Leg Press
620*7
710*7

DB SLDL
105*6 (2 sets)
Hammies were fried after these

Calf Raise
5 sets 10,10,8,6,6

Cable Crunches
3 sets @ 10

Money workout today, love when legs falls on the refeed day! Starting to feel like I'm making some progress! Chest/Back tomorrow!

[kcjoynt]

DB press
many warm ups
115*5
120*5 (2 sets)
Last set was rough, but I got it!

HS Incline (all the incline benches were used again!)
2plates+25*5 (3 sets)

BW Hammer Pull ups
5 (3 sets)
Did the hold at the top again, felt great!

HS Iso Lateral Row
3pps*7
3+25*7*6

Good workout, but I did it during lunch hour... the gym on base is SO BUSY from 11-1230! But I was able to make the best of it! Sitting here I can feel the blood flowing through my chest and back, pretty awesome feeling. I never expected to get a good pump with such low reps but I guess the day after the refeed, anything is possible. Got some Versa-Gripps for christmas, and this was the first workout that I used them. They are a little awkward to have on all the time but they work great for pulling movements. 221.4 this morning after the refeed, excited to say good bye to the 220's this week!

[kcjoynt]

Did something a little different today, took my lab for a run around my neighborhood. Run lasted about 25:00 minutes and I burnt 400kcals. It was fun to take a break from driving to the gym!

Morning weight - 222.4 (WTF?)

[AustrianOakJr]

Yes you did!



Yup, between you and Oak we are gonna have an upstate NY partay up in here! Welcome aboard!

Im up for a party. Actually, its pretty surprising how many people are on this forum from the upstate ny area. This is a pretty big natural bodybuilding hot spot.

[tsajdak]

Im up for a party. Actually, its pretty surprising how many people are on this forum from the upstate ny area. This is a pretty big natural bodybuilding hot spot.

Can I join the party? I used to live in Buffalo till 2007.

[kcjoynt]

Im up for a party. Actually, its pretty surprising how many people are on this forum from the upstate ny area. This is a pretty big natural bodybuilding hot spot.

We are taking over... watch out there you west coast fellas!


Can I join the party? I used to live in Buffalo till 2007.

The more the merrier!

[deltpecx]

We are taking over... watch out there you west coast fellas!

The more the merrier!

I grew up back east and now reside on the left coast....:confused:

[kcjoynt]

I grew up back east and now reside on the left coast....:confused:

Close enough... I guess ;)

[kcjoynt]

DB Shoulder Press
70*10 (2 sets)
75*8 (3 sets)
Last rep was a grinder

DB Laterals
30*8 (3 sets)
35*6 (2 sets)
Still need to get stronger on these, form got kinda "swingy" on the last set

Dead Lift Skullcrushers
80*10 (2 sets)
85*8
85*7 (2 sets)
Disappointed with the last couple sets but, great feeling. Best tricep exercise ever!

DB Curls
40*10
40*8
45*8 (2 sets)
40*10

Good workout, felt really good on everything. No aches and pains, so that's always a good thing. Diet has been money lately, 220.4 this morning. 219 tomorrow!

1/8 - Hit up some arc trainer, 400 kcals, in about 28 minutes.

[Blazed]

Nice lifts man, good job on the loss =)

[DREhova 87]

I love me some Arc Trainer...only for about 30 though...Then I just want to punch it in its face. Good to see you dropping

[kcjoynt]

Nice lifts man, good job on the loss =)

Thanks! Slowly but surely


I love me some Arc Trainer...only for about 30 though...Then I just want to punch it in its face. Good to see you dropping

Yeah, I need to get it done before 30, otherwise I'll go crazy.... definitely my favorite piece of cardio equipment though


Update - 219.8 this morning! Feels good to see the 220's pass... Legs later today before work.

[kcjoynt]

DB Lunges
50*16 steps (3 sets)
60*12 steps (2 sets)

BB Glute Bridges
135*8 (2 sets)
155*8 (2 sets)
175*8

One Leg Leg Press
1plate+35*8 (2 sets)
2plates*8 (3 sets)

Seated Calf Raise
5 sets
Wanted to do these on the leg press, but someone was breathing down my neck to use the leg press. Figured I would switch it up a little.

Cable Crunches
3 sets

Another successful day of dieting:
188/225/40

Feeling really good lately!

[kcjoynt]

Bench Press
205*8
225*6
245*6 (2 sets)
255*6
Working my way back up to 275*6, that's my PR on for 6 reps

Close Grip Lat Pulldown
150*8
160*8
170*7
180*7
Static holds at the bottom, fried at the end

Chest Supported Row
2plates+10*8 (3 sets)
2plates+25*8
Back was on fire after this!

HS Wide Press
3pps+25*8
4pps*6
4pps+25*4
Oh well, tried for the big one but didn't happen

Workout was great yesterday, chest is a little tender this morning! I still feel like I'm getting stronger every week, probably not going to last for long. But, I'm enjoying it while it lasts!

Yesterday's Nutrition - 188/225/40

This morning's weight was new low of 219.4! Refeed today! Pop tarts and bagels baby!

[kcjoynt]

Took the dog out for another run this morning, it was a little cold outside. But, nonetheless 400kcals down!

[kcjoynt]

HS Shoulder Press See Saw
2pps*5/5
2+10*5/5
2+20*5/5

DB Upright Row
55*7*5
Really focused on good form with this weight

CGBP
210*6
225*6 (1 second pause at bottom)

DB Hammers
50*5 (2 sets)
55*5 (3 sets)

Weighed in at 222.0 this morning, after the refeed. Berto is cutting the food a little.

Low days - 190/200/40
High day - 200/400/80

Cardio is up to 500 kcals a session.

Going to make some serious headway with these numbers I think!

Cardio in the morning!

[kcjoynt]

Cardio - 500 kcals on the Elliptical

[kcjoynt]

BB Squats
265*3
275*3 (3 sets)
Felt tight this morning. Cold morning and forgot to foam roll = tight legs

Leg Press
7pps*7
8pps*7

DB SLDL
105*6 (2 sets)
110's next week, for was good on these this week.

Leg Press Calf Raise
5 sets

Cable Crunches
3 sets

Weight - 219.0 :)

[DREhova 87]

I feel for you...he has been taking food from me every now and then...>Bastad! LOL

[kcjoynt]

I feel for you...he has been taking food from me every now and then...>Bastad! LOL

He's a dang thief!

[kcjoynt]

Rocked some chest and back this afternoon, I'll post it later. Morning weight was 218.2!

[kcjoynt]

Flat DB Press
115*5
125*5
125*3
125 matches a PR... was hoping to get a second set, but oh well. Next week!

HS Incline
2pps*5
2+25*5
2+35*4
Grrrr... failing twice in on workout is not good!

BW Hammer Pull Ups
3 sets of 6
I'm getting stronger at these, and I'm losing weight so these are getting better every week! I'll be adding weight soon.

BB Row
185*7 (3 sets)
Really good form on these this week, I'll be going up next week!

I'm hoping that I see some 217 action in the morning! Really love following Berto, Eric, Brad, and Jeff's logs/blogs! Really motivating to see them prep at the same time! All you guys are doing so good Oak, Blazed, BaFtub, Bnizzle, Bwelch! Motivating to watch all of you! I hope that I can get to that level one day! Checking in on all of your progress pics and training days keeps me going everyday and helps keep my eye on the prize. Anyway, enough of that! Have a good night!

[bwelch1985]

Thanks for the shout out man, and thank you for following along w/ me:) I hope I don't disappoint b/c I know the other guys you mentioned definately will not!

Incredible pressing by the way. 125's is big time.

[kcjoynt]

Thanks for the shout out man, and thank you for following along w/ me:) I hope I don't disappoint b/c I know the other guys you mentioned definately will not!

Incredible pressing by the way. 125's is big time.

Thanks man! I think you'll be just fine! I get a lot of inspiration from following you guys that have done it before.

[kcjoynt]

DB Military
70*8
75*8 (3 sets)
70*8

DB Laterals
30*8 (2 sets)
35*6 (2 sets)
30*8

Deadlift Skullcrushers
80*10 (2 sets)
85*8 (3 sets)
Last set use rest pause for the last rep

DB Curls
45*8 (3 sets)
40*10 (2 sets)

Weight - 218.4

Feeling kind of crappy, head cold and not good sleep last night! Made the best of the workout though.

[Quelly]

Flat DB Press
115*5
125*5
125*3
125 matches a PR... was hoping to get a second set, but oh well. Next week!

HS Incline
2pps*5
2+25*5
2+35*4
Grrrr... failing twice in on workout is not good!

BW Hammer Pull Ups
3 sets of 6
I'm getting stronger at these, and I'm losing weight so these are getting better every week! I'll be adding weight soon.

BB Row
185*7 (3 sets)
Really good form on these this week, I'll be going up next week!

I'm hoping that I see some 217 action in the morning! Really love following Berto, Eric, Brad, and Jeff's logs/blogs! Really motivating to see them prep at the same time! All you guys are doing so good Oak, Blazed, BaFtub, Bnizzle, Bwelch! Motivating to watch all of you! I hope that I can get to that level one day! Checking in on all of your progress pics and training days keeps me going everyday and helps keep my eye on the prize. Anyway, enough of that! Have a good night!

its a two way street my man! I get so much motivation knowing that others are out there being a force in their own lives trying to be their best and knowing that what I go through is experienced by others and that I'm not alone :)

[FATHER FLEX]

Why I always recommend to others they start a log in this section, so many good folks, intelligent people, and in general very motivating environment

[kcjoynt]

its a two way street my man! I get so much motivation knowing that others are out there being a force in their own lives trying to be their best and knowing that what I go through is experienced by others and that I'm not alone :)

Yeah, I see that. I know I've said to myself that "Bnizzle isn't eating that slice of pizza right now, so I'm not going to do it!" Just things like that. I know you guys are busting your asses, so in order for me to feel like my log belongs in here I at least need to bust MY ass.


Why I always recommend to others they start a log in this section, so many good folks, intelligent people, and in general very motivating environment

I love coming on here and checking everyone's log, I think this thing is starting to catch on!

Morning weight - 217.8 BOOM!

[AustrianOakJr]

Morning weight - 217.8 BOOM!

Nice! That feeling is always a good one to wake up to. Keep that scale moving!

[deltpecx]

Morning weight - 217.8 BOOM!

There you go! Well Done!

How's the reflection looking??

[kcjoynt]

Nice! That feeling is always a good one to wake up to. Keep that scale moving!

Great way to start the day... you are looking pretty freaking lean for 5-6 months out!


There you go! Well Done!

How's the reflection looking??

Thanks, noticing a little difference. More veins poppin in the gym, stomach is definitely leaning out too. Still a long way to go!

[Bnizzle163]

Nice weigh in! There ya go bro!

[kcjoynt]

Nice weigh in! There ya go bro!

Thanks bro!

Enjoyed the refeed today... went on another run with my dog this morning! Hitting the legs in the morning!

[kcjoynt]

DB lunges
50*16 (3 sets)
60*12 (2 sets)

BB Glute Bridge
135*8
155*8
185*8 (3 sets)
These feel better and better every week, the static hold at the top is a killer

Single Leg Press
1+35*10 (2 sets)
2pps*8 (2 sets)
2+10*8

Calf Raise

Cable Crunches

Backside is pretty sore tonight.... 185 is a pretty good weight for me on the bridges, maybe 205 next go around. We'll see how it goes!

[kcjoynt]

Bench Press
225*6
245*6
260*6
245*6
225*7

Lat Pulldown
150*8
160*8
170*6
190*6

Chest Supported Row
2plates+10*8 (2 sets)
2plates+25*6 (2 sets)

HS Wide Press
3plates+25*8
4plates*6
4plates+25*5
I love this exercise, good squeeze and it makes me FEEL strong

1/19 weight - 220.4 post refeed
1/20 weight - 218.4
1/21 weight - 217.4 NEW LOW

[kcjoynt]

34 minutes and 500kcals later, cardio is done

[DREhova 87]

damn your body soaked up that refeed like nothing! burning through them carbs ;)

[kcjoynt]

damn your body soaked up that refeed like nothing! burning through them carbs ;)

Gotta admit, never thought of my body as something that would "burn through" carbs!! Don't think I'm quit there yet, but maybe some day!

1/22 Shoulders & Arms

HS See Saw Press
2p*5/5
2p+20*5/5
2p+25*4/4

DB Upright row
50*7
55*7
60*6*6*5

CGBP
225*6 (2 sets)

DB Hammers
50*5
55*5
60*5
55*5
50*5

Slept kinda funny on my neck last night I guess. It almost feels like I pulled something, so I was kind of cautious going into today's workout. As I got going it didn't seem to bother me, still hurts so hopefully it will feel better by monday's leg workout. 217.0 this morning! I'm on a roll now baby!

[Quelly]

another new low, kicking booty dude

[BaFtub]

Keep up the great work man. 3lbs = MONEY.

[AustrianOakJr]

Great way to start the day... you are looking pretty freaking lean for 5-6 months out!



Thanks man. Its taken two seasons to learn that I need not get so fat in the offseason. Im happy with my start this year, but im still prepared for a battle at the end to get the last bit off.

It looks like you are still doing well....weight is still moving down nicely. Keep up the good work. How far out are you again???

[kcjoynt]

another new low, kicking booty dude


Keep up the great work man. 3lbs = MONEY.

Thanks guys!


Thanks man. Its taken two seasons to learn that I need not get so fat in the offseason. Im happy with my start this year, but im still prepared for a battle at the end to get the last bit off.

It looks like you are still doing well....weight is still moving down nicely. Keep up the good work. How far out are you again???

Thanks Oak, as of yesterday I am 26 weeks out. I don't think I can get lean enough to make noise for an overall. But, to be honest I just want to get as lean as I can, and set myself up for maybe future contests. This has been one of those life long things that I've wanted to do, and I want to get as lean as I can in these 26 weeks.

Oh by the way..... 216.4 this morning, no big deal!

[deltpecx]

Bench Press
225*6
245*6
260*6
245*6
225*7

HS Wide Press
3plates+25*8
4plates*6
4plates+25*5
I love this exercise, good squeeze and it makes me FEEL strong

1/19 weight - 220.4 post refeed
1/20 weight - 218.4
1/21 weight - 217.4 NEW LOW

Nice benching! I like the HS Wide Chest too.
When you load up 4pps it even looks strong! :)





Thanks Oak, as of yesterday I am 26 weeks out. I don't think I can get lean enough to make noise for an overall. But, to be honest I just want to get as lean as I can, and set myself up for maybe future contests. This has been one of those life long things that I've wanted to do, and I want to get as lean as I can in these 26 weeks.

Oh by the way..... 216.4 this morning, no big deal!

26 weeks! I'm at 24 weeks.
I'll be in here more often to help keep this train rolling along!
I think you have a good attitude; be the best you can be and then proceed from there!


...and the fluff just keeps dropping off!

[kcjoynt]

Nice benching! I like the HS Wide Chest too.
When you load up 4pps it even looks strong! :)





26 weeks! I'm at 24 weeks.
I'll be in here more often to help keep this train rolling along!
I think you have a good attitude; be the best you can be and then proceed from there!


...and the fluff just keeps dropping off!

Thanks DP! Good to have you hanging around more! 24 weeks out, eh? I guess we can help each other down this road!

[kcjoynt]

Went on another run this morning, 500 kcals down! Just watched the Packers advance to the super bowl! Let's go Jets, I have a bet with a Steeler fan at work that they wouldn't make the Super bowl!

[kcjoynt]

Well, going into today I was worried about being too tight. Last week I noticed that I was really tight while squatting and I was worried that I might be trying to put too much weight on the bar. This morning I had three foam rolling sessions and really focused on trying to stay loose. The weight used today was lighter in the beginning, but I went a lot further down and was really conscience of my form the whole time. Tried to get back to the basics.

Squats
225*3
235*3
245*3
275*2
Felt 100 times better this week, I really just need to focus on foam rolling and stretching all the time I think.

Leg Press
690*7 (2 sets)

DB SLDL
110*6 (2 sets)

Calf Raises
5 sets

Cable Crunch
3 sets
I think I may have found my groove on these finally. Always been a tough one for me to figure out for some reason.

I was in the middle of my workout today and was thinking that I feel great lately. The past month has been the best month of training I've had I a really long time. My elbow seems to be healing, and everything else is really feeling great. Weighed in at 216.4 again this morning, hoping to see 215 tomorrow!

[kcjoynt]

DB Flat Press
125*5*3
110*5

Incline DB
80*5
90*5 (2 sets)
Pretty shot after the flat DB presses... crappy weight

BW Pullups
3 Sets of 7 (pause at the top)

HS Iso-Lateral Row
3plates*7
3plates+25*7
4plates*5

Pretty good workout... pretty tired this morning. 217.0 on the scale this morning, but last tuesday I was 218.4 I believe when I hopped on the scale. So that seems like pretty good progress to me. Next tuesday 215.6???? Cardio tomorrow.

[deltpecx]

I was in the middle of my workout today and was thinking that I feel great lately. The past month has been the best month of training I've had I a really long time. My elbow seems to be healing, and everything else is really feeling great. Weighed in at 216.4 again this morning, hoping to see 215 tomorrow!

I love days like this!

[Bnizzle163]

Strong db pressing up in here!

Isn't it great how much better you feel when you're on a sound program?

[kcjoynt]

I love days like this!


Strong db pressing up in here!

Isn't it great how much better you feel when you're on a sound program?

Definitely feels good! Especially the refeed days! LOL... Thanks for the support guys! Stay tuned there may be some new lows this coming week!

[kcjoynt]

...and maybe some pics, we'll see

[kcjoynt]

Did some cardio yesterday... Took today off completely. I will be doing Shoulders & Arms tomorrow with some post workout cardio.

217.8 post refeed
216.8 this morning

[zcholla]

Just skimmed through the first pages of your thread. You're doing great so far! Keep it up man, I love the dedication as well as the spirit you are bringing. Totally the right attitude, Have fun.

[kcjoynt]

Just skimmed through the first pages of your thread. You're doing great so far! Keep it up man, I love the dedication as well as the spirit you are bringing. Totally the right attitude, Have fun.

Thanks you! I appreciate the kind words! And, I'm not going to stop this time around! This is getting really fun for me! Just hopped on the scale this morning and saw a beautiful sight!

215.4 - New Low!! :)

[deltpecx]

Thanks you! I appreciate the kind words! And, I'm not going to stop this time around! This is getting really fun for me! Just hopped on the scale this morning and saw a beautiful sight!

215.4 - New Low!! :)

It can only get more beautiful...:D!

[kcjoynt]

http://www.myfitnesspal.com/reports/printable_diary/Kcjoynt?from=2011-01-28&to=2011-01-28

here's a link to my food intake for today. I goto work at night, so this is the plan for the whole day. I haven't eaten all this yet!

Anyone that know's how to input stuff into this forum alittle bit better than me I would appreciate at PM or a small post giving me a quick rundown on how to do it! Like pics and links and stuff like that. Thanks

[Bnizzle163]

Congrats on the new low! Can't see your food log though :(

[deltpecx]

http://www.myfitnesspal.com/reports/printable_diary/Kcjoynt?from=2011-01-28&to=2011-01-28

here's a link to my food intake for today. I goto work at night, so this is the plan for the whole day. I haven't eaten all this yet!

Anyone that know's how to input stuff into this forum alittle bit better than me I would appreciate at PM or a small post giving me a quick rundown on how to do it! Like pics and links and stuff like that. Thanks

For pics type before the URL and this after the URL.

your food log is set to Private.

[kcjoynt]

Did shoulders and arms today and cardio after... the heart rate monitor said I burned 1032 kcals during the workout... I'm hungry

[kcjoynt]

Here are the pics from when I started with 3DMJ - 227.6

http://farm6.static.flickr.com/5019/5398922034_003e5070bd.jpg (http://www.flickr.com/photos/58895010@N03/5398922034/)

http://farm6.static.flickr.com/5094/5398923020_ac568cc8c2.jpg (http://www.flickr.com/photos/58895010@N03/5398923020/)

[kcjoynt]

Here is me today 25 weeks out - 214.4

http://farm6.static.flickr.com/5176/5398923254_ab27e83f09.jpg (http://www.flickr.com/photos/58895010@N03/5398923254/)

http://farm6.static.flickr.com/5055/5398923628_d1cbf4b020.jpg (http://www.flickr.com/photos/58895010@N03/5398923628/)

http://farm6.static.flickr.com/5098/5398321025_f016faab74.jpg (http://www.flickr.com/photos/58895010@N03/5398321025/)

[kcjoynt]

Obviously not anywhere near contest shape.... but I think some progress has been made! The plan is to post all the pics I send to Alberto. Next one's I post will look a lot better!

[deltpecx]

Here are the pics from when I started with 3DMJ - 227.6

http://farm6.static.flickr.com/5019/5398922034_003e5070bd.jpg (http://www.flickr.com/photos/58895010@N03/5398922034/)



Here is me today 25 weeks out - 214.4

http://farm6.static.flickr.com/5176/5398923254_ab27e83f09.jpg (http://www.flickr.com/photos/58895010@N03/5398923254/)


You made great progress!

Look at your waist!!

[kcjoynt]

You made great progress!

Look at your waist!!

Thanks... just trying to get some abs like you!

[kcjoynt]

DB Shoulder Press
75*8 (4 sets
70*8

Laterals
30*8
35*6 (3 sets)
30*8

DL Skull Crusher
85*8 (5 sets)

DB Curls
40*10
45*8
50*6 ... WTF
45*8
40*8

1/29 Legs

DB Lunges
55*16steps (3 sets)
65*12steps (2 sets)

BB Glute Bridge
185*8 (5 sets)

Single Leg - Leg Press
1plate+35*10
2plates*10
2plates+10*10
2plates+25*8 (2 sets)

Calf Raises

Crunches

I'm pretty sore this morning, my glutes hurt! 215.2 this morning!

[kcjoynt]

Didn't have a spotter, so I went a little bit lighter on the bench today. I think my tris were still fatigued from the skull crushers the other day too.

Bench Press
225*8 (3 sets)
225*6 (2 sets)

Lat pulldown
140*8
160*8
180*6
200*4

Chest Supported Row
2plates+10*8
2plates+25*8 (2 sets)
2plates+35*6

HS Wide Press
3plates+25*8
4plates*6
4plates+10*5

Done!

[FATHER FLEX]

Odd how it looks like you lost so much more :) Pure fat loss right there bro :)

Your lats are going to be very flamboyant when its all said and done. I can all ready tell!

[DREhova 87]

great progress! Cant wait to see what the next 6 months brings you!

[Bnizzle163]

Good progress so far bro!

6 months till show time :D

[kcjoynt]

Thanks for the kind words gents... I'm not stopping until I'm stage teady!

Cardio is done for the day. My glutes are really sore from the lunges and glute bridges the other day.

[deltpecx]

..Your lats are going to be very flamboyant when its all said and done. I can all ready tell!

You sir are a true wordsmith!

[FATHER FLEX]

You sir are true wordsmith!
Except the already typo...my phone insist that its smarter than I sometimes :P

[AustrianOakJr]

Definitely lost a chunk of fat there, man. Great progress. But keep plowing. 25 weeks seems like a long time, but it will fly. Just keep doing what youre doing and you will be amazed.

[ErickStevens]

Keep up the good work brah! Team Endomorph FTW.

[Rsardinia]

Great job dude, keep it up. You've definitely lost pure fat.

[kcjoynt]

HS See Saw Press
2plates*5/5
2plates+25*5/5 (2 sets)

DB Upright Row
50*7
55*7
60*6 (3 sets)
Just can't break through this thing!

CGBP
225*6
235*6
I'm pretty sure I've never gone this heavy on Close grips before... we are in uncharted territory

Db Hammers
50*5
55*5 (3 sets)
60*4
I got a fifth on the last set but it was a little "loose" if ya know what I mean

Weight - 214.8

Re-feed today! Enjoying some good food! Skinny cow?? Fat free snack pack??? yes please!

[kcjoynt]

Definitely lost a chunk of fat there, man. Great progress. But keep plowing. 25 weeks seems like a long time, but it will fly. Just keep doing what youre doing and you will be amazed.

Thanks... more to come!


Keep up the good work brah! Team Endomorph FTW.

That's just a nice way of saying "Team Fatty! FTW" lol


Great job dude, keep it up. You've definitely lost pure fat.

I hope so, hopefully I can keep it up for a few... thirty more pounds (ok forty)

[Quelly]

dude you're kicking ass!

[AustrianOakJr]

Fat free snack pack??? yes please!

Snack packs rule school.

[kcjoynt]

dude you're kicking ass!

thank you sir! not doing so badly yourself!


Snack packs rule school.

affirmative :)

[kcjoynt]

214.8 today after the refeed... just finished 500kcals of cardio! Big things coming this week

[kcjoynt]

Squats
245*3
265*3
275*3
285*3
These felt really good this week

Leg Press
640*7
730*7

DB SLDL
110*6 (2 sets)

Calf Raises
5 sets

Cable Crunches
3 sets

Macros are still at 190/200/40, my weight yesterday morning was 213.8.

Weight this morning is 213.2! Good stuff

[kcjoynt]

Took yesterday off from the gym completely. Which means today was cardio and weights! Needed a family day... had a good workout today too!

Db Bench
115*5 (3 sets)
Hit a little wall on these lately. So I just backed the weight off a bit and hit 3 good sets. Next week I'll up it a little.

Db Inclines
90*5
95*5 (2 sets)
I think I'm getting stronger on these. 95's were actually easy this week, I'll probably try 100's again next go around

Pullups
BW+10*7,6,6
I've graduated to adding weight! Felt really good

BB Row
185*7
195*7 (2 sets)
This one has been troubling me lately. Can't seem to get the form down... not sure what the problem is.

Morning weight - 213.6

Been steady in the 213's for a few days now... come on 212!

Knocked out 500 kcals on the Arc Trainer after the workout.... I was beat afterwards!

[kcjoynt]

HS Shoulder Press
2 plates*10 (5 sets)

Laterals
30*8
35*8 (4 sets)

DL Skull Crushers
90*8 (3 sets)
80*10 (2 sets)

DB Curls
40*10 (5 sets)
Good on these, starting to make some progress

Forgot my elbow brace... I was worried that I would be bothered by not having it. But, no pain at all! I was shocked that my elbow made it without any pain at all. Still not ready to go through a back workout without it, but it's a step in the right direction!

Nothing new and exciting on the scale, I'll let you know when more progress is being made. Expecting alittle improvement in the morning.

[kcjoynt]

212.0 this morning! Doing some legs here in a bit, going to go enjoy some food today!

[kcjoynt]

DB Lunges
55*16 steps (3 sets)
65*12 steps (2 sets)

BB Glute Bridges
185*8 (2 sets)
205*8 (3 sets)
Ouch!!!

Single-Leg Leg Press
2plates*10 (2 sets)
2plates+25*8 (3 sets)

Calf Raises
5 sets

Cable Crunches
3 sets

Felt good today! Enjoyed the refeed a lot more sense I hit a new low in the morning!

[bwelch1985]

holy glute destruction! i wouldn't be able to sit down for a week after a workout like that!

[kcjoynt]

holy glute destruction! i wouldn't be able to sit down for a week after a workout like that!

Yeah... little tender today!

[kcjoynt]

Bench Press
225*6
245*6
265*6
225*6 (2 sets)
Got a strain/cramp in my lower back on the last rep of the 265 set.... stretched it out and was nothing. Went light just to make sure on the last two sets

Lat Pulldown
140*8
160*8
180*6
200*5

Chest Supported Row
2plates+25*8 (2 sets)
2plates+35*6 (2 sets)

HS Wide Press
4pps*6
4pps+25*6
5pps*5
The second set went up fairly easy, so my buddy talked me into going for the 5 plates. Did a lot better than I thought I would. Did a good negative on the last rep

[kcjoynt]

Just got back from a run with my best friend Porter (my black lab)... 500 kcals down!

[FATHER FLEX]

Just got back from a run with my best friend Porter (my black lab)... 500 kcals down!

Nice! So I am assuming the weather is nice enough out there :)

[kcjoynt]

Nice! So I am assuming the weather is nice enough out there :)

Oh yeah.... it was a little cold this morning... high 40s low 50s. But, I'm from New York so no big deal!

2/12 Shoulders & Arms

HS See Saw Press
2plates+25*5/5 (3 sets)
I'm hitting my grove on these!

DB Upright Row
55*7 (2 sets)
60*6 (2 sets)
50*7
These have grown alittle stale for me

Close Grips
235*6 (2 sets)

DB Hammers
50*5 (2 sets)
55*5 (2 sets)
60*5
Best these have felt yet!

[healthybodies]

MMMmmmm.......where have I been?

[kcjoynt]

MMMmmmm.......where have I been?

Fashionably late I suppose! Welcome to the party

[kcjoynt]

Going to give low bar squats tomorrow. We'll see how that goes. 214.0 this morning, slightly disappointing, but I'm expecting better things in the morning.

[Quelly]

Going to give low bar squats tomorrow. We'll see how that goes. 214.0 this morning, slightly disappointing, but I'm expecting better things in the morning.

my advice buddy, is don't just jump into heavy low bar squats, it won't go well, maybe as an accessory movement go light and get used to the form, I did speed work with low bar squats for like a month before I started doing any heavy work to get the movement pattern down.

[kcjoynt]

my advice buddy, is don't just jump into heavy low bar squats, it won't go well, maybe as an accessory movement go light and get used to the form, I did speed work with low bar squats for like a month before I started doing any heavy work to get the movement pattern down.

Will do, I'll start with a couple of sets after I'm done with my normal sets of squats. I'll just do a couple of sets of 135 for a couple weeks, and see how it goes! Thanks Eric!

[kcjoynt]

Forgot to post my cardio from yesterday... 500 kcals in 28:30! That's movin for this guy!

[kcjoynt]

Did some low bar squatting today. Started with 135... felt great. Did 185... felt great. Did 205 felt great. Did 225 for 4 sets... felt great. Did 275.... felt great!! It felt so smooth that it was almost awkward! The only problem is that it put my wrists in an awkward spot, but everything else (hips, knees, back) felt smooth as silk. I think that this really fits my body really well. I'm not going to be going any heavier than 275 for awhile just to get the form down, but I think I'm going to make some serious gains with the low bar! Any suggestions about the wrist issue would be greatly appreciated!

Leg Press
640*7
730*5
Felt something weird in my knee so I racked it

DB SLDL
115*6 (2 sets)

Calf Raises
5 sets up to 640

Cable crunches
3 sets of 10

Good stuff today!

[AustrianOakJr]

Forgot to post my cardio from yesterday... 500 kcals in 28:30! That's movin for this guy!

500 kcals in 28 min is moving for ANY guy. I got 400 done in 30 min yesterday and that was hauling pretty good.

[kcjoynt]

500 kcals in 28 min is moving for ANY guy. I got 400 done in 30 min yesterday and that was hauling pretty good.

Yeah, normally it takes me about 33-35 minutes for 500... must have eaten my wheaties or something!

[Quelly]

experiment with your hands farther out on the bar, closer to the collars

[FrmrHoss]

Where is your grip now, and where is your elbow position? Most high bar squatters tend to have their elbows more "under the bar"... I find that helps me to keep my elbows back more/higher, so there isn't really any tension on my wrists at all.

[kcjoynt]

experiment with your hands farther out on the bar, closer to the collars

Will do!


Where is your grip now, and where is your elbow position? Most high bar squatters tend to have their elbows more "under the bar"... I find that helps me to keep my elbows back more/higher, so there isn't really any tension on my wrists at all.

I guess my grip would be about where I grip for bench press (pinky around the outer smooth ring), and I always try to focus on keeping my elbows back and keeping my lats somewhat contracted. Like I'm trying to squeeze my shoulder blades together.

Thanks for the input guys! Next go around I'm going to move the hands out further and pay really close attention to my elbow position!

[kcjoynt]

Flat DB press
110*5
115*5
120*5
Again almost doing a little deload with these. Next week I may attempt 125's again

Decline BB
225 x 5,5,5
Haven't done this movement in a REALLY long time. Felt awkward at first, but it'll get there

Pullups
+10 x 7,6,6
Frustrated on this one

HS Iso-Row underhand grip
2pps x 7,7
2+25 x 6

I'm getting rid of flat BB bench for now, talked it over with Berto and we decided that this will be one chest workout, and the next one will be Incline DB and HS Wide press!

[Bnizzle163]

Been a while since I've been in here. How's the weight looking bro?

[kcjoynt]

Been a while since I've been in here. How's the weight looking bro?

This week was alittle bit rough on the scale, until this morning! 210.8, so that's a new low by about 1.2 lbs!

[kcjoynt]

DB shoulder Press
70 x 10
75 x 8,8
80 x 8 (Rep PR)
70 x 9

Laterals
25 x 8 (5 sets)
Really focused on being super strict with these, fried delts...

DL Skulls
80 x 10
90 x 8,8,7
80 x 9

DB Curls
45 x 8 (5 sets)

Cardio - 500 kcals on ARC Trainer

Weight - 213.6 post re-feed

[kcjoynt]

Burned 500 kcals on a nice run around my neighborhood. It was about 65 and sunny, so it was nice to get outside!

[kcjoynt]

DB Lunges
55 x 16 steps, 3 sets
70 x 12 steps, 2 sets
I'm going to have to start warming up more with this one....

BB Glute Bridge
185 x 8
205 x 8,8,8,8

Single-Leg Leg press
2plates x 10 (5 sets)
Nice and slow reps

Calf Raises
5 sets

Cable Crunches
3 sets

Well, I forgot my Ipod at home today, and that set the mood for this workout. I normally workout in the morning before work, but the holiday weekend forced the gym to open after I had to be at work, so I had to workout in the afternoon. Not sure if it was the time change or the Ipod, but I just wanted this workout to be over with... I got through it, but it wasn't a high energy workout. Still fried the legs though...

Morning weight - 211.8

[kcjoynt]

Might be a dumb question... but, I've seen the term "hybrid" a lot when describing dead lifts. What is the difference between hybrid and sumo? Is just foot width?

Morning weight - 211.0

Chest and Back this afternoon!

[Quelly]

Might be a dumb question... but, I've seen the term "hybrid" a lot when describing dead lifts. What is the difference between hybrid and sumo? Is just foot width?

Morning weight - 211.0

Chest and Back this afternoon!

yes it just refers to a sumo stance with the feet just wider than the arms, vs a very wide sumo position.

[kcjoynt]

yes it just refers to a sumo stance with the feet just wider than the arms, vs a very wide sumo position.

Cool, that's what I thought, but wasn't exactly sure! Thanks again Eric

2/19 Chest & Back

Incline DB
80 x 6
90 x 6
100 x 6,6
90 x 8

Lat Pulldown
140 x 8
160 x 8
180 x 6
200 x 6
Going to do this one again next week, gotta make it look pretty

Chest Supported Row
2 plates x 8
2+25 x 6
3 plates x 6,6
Not sure if I was ready for the third plate...

HS Wide Press
4pps x 6,6,6

Pretty good workout. My shoulder was really tight to start out, but it felt good after a few sets. All week I felt something strange in my right pec all week. Wasn't a big issue, but I didn't go as heavy today, just to be sure that it was nothing.

[kcjoynt]

22 weeks out as of yesterday, and I hit a new low today - 210.2

[healthybodies]

Refeed tomorrow right? Weight still droppin?

[kcjoynt]

Had the refeed yesterday... Monday I weighed in at 209.8! Spent the past few days in Florida with family. Unable to train due to a little family emergency that seems to be okay for the moment. I'm back in the gym in the morning doing some legs!

[kcjoynt]

Yesterday's weight - 209.8
Today's weight - 209.2 New low
Couple of workouts that I need to post, I'll get to it tonight after work

[Bnizzle163]

Creepin' up on 20lbs lost!!! :eek:

[tsajdak]

Keep the dropped coming. Good work bro!!!

[kcjoynt]

Creepin' up on 20lbs lost!!! :eek:

I'm getting there, maybe by Tuesday!


Keep the dropped coming. Good work bro!!!

Thank you sir! July is coming much faster than I thought it would!

[kcjoynt]

Squatz
225 x 3
245 x 3,3
275 x 3
The low bar is getting better!

Leg Press
6pps x 7
7pps x 7
Slow reps, felt really good

DB SLDL
110 x 6
120 x 6 (PR)

Calf Raises
5 sets

Cable Crunches
3 sets

Chest and Back

Flat DB Press
120 x 5,5,5
125's will fall next week!!! FO SHO!

HS Incline Press
2pps+25 x 5,5
2pps+35 x 5 (Rep PR)

Hammer Grip Pullups
+10 x 7,7,7
Up, up and away next week!

BB Row
155 x 7,7,7
Lowered the weight, and I think I'm starting to get the form down.

Two good workouts this week so far! Rolling on through this thing lately!

[kcjoynt]

500 kcals on a beautiful Saturday morning run with my dog! Hit another new low this morning too!! 208.4

[kcjoynt]

Sorry guys, haven't been posting lately... really busy with school, work, family and things like that. I know just about everyone of you have the same things going on in your lives, so not a good excuse! But, I have been hitting the macros and getting all my workout's in. Yesterday's leg workout was really good! Did some walking BB lunges, and the felt really good! The gym was a little packed and it was a little bit tougher to get all the space I needed so I ended up doing Titanics instead of BB glute thrusts. Either way my rear chain is alittle tender today!

Today's workout was a rough one! Everything felt heavy and I just felt really stiff, couldn't loosen up. Shoulders, elbows, back... everything was tight! I talked to Berto about it and he said that he thinks I'm about due for a deload. Going to give it a go for a bit longer to see if maybe it was a bad day or not. But, I think a deload is imminent... I think I'm due anyway.

Diet has been about spot on lately. Last week I hit 208.0, and today post refeed I was 211.4!! A little upsetting to see that, but I have a feeling once the "mudsharks have been dropped off at the pool" and such (thanks Oak!) that the number will come back to down to something reasonable. I've been following everyone's logs still and everyone is as motivating as ever! Almost 20 weeks out, I can't believe it!

On March 12 I will be going to see the INBF Iron Eagle in Savannah, GA. The show is put on by Rodney Helaire. I'm pretty excited to go and get a little motivation! I don't know if anyone on here is competing or attending, but let me know I would love to meet some of you guys in person!

[kcjoynt]

Didn't break any records today.. but got my 500 kcals down!

Weighed 209.0 this morning so, about 2.5 pounds since yesterday... lol

[kcjoynt]

Rocked my shoulders and arms workout yesterday. Hit and pr yesterday on Hs see saws (2pps+35 x 5). Good cardio this morning, another run with my dog, 500kcals in about 30mins.

207.8 - this morning (new low!!!)

Hope everyone is having a good weekend!

[Quelly]

Rocked my shoulders and arms workout yesterday. Hit and pr yesterday on Hs see saws (2pps+35 x 5). Good cardio this morning, another run with my dog, 500kcals in about 30mins.

207.8 - this morning (new low!!!)

Hope everyone is having a good weekend!

dude you're kicking BUTT, PRs on weight and weights...life is good!!

[kcjoynt]

dude you're kicking BUTT, PRs on weight and weights...life is good!!

Pretty sure that puts me at 20 lbs down... ;)

[DREhova 87]

things seem to be moving nicely

[AustrianOakJr]

but I have a feeling once the "mudsharks have been dropped off at the pool" and such (thanks Oak!) that the number will come back to down to something reasonable.!

Always glad to add a little color to your vocabulary. :D

Looking good in here. Hope the weight has come down......but either way......plenty of time to work through the issues. Keep pushing hard, man!

[kcjoynt]

things seem to be moving nicely

Yup, steady as she goes!


Always glad to add a little color to your vocabulary. :D

Looking good in here. Hope the weight has come down......but either way......plenty of time to work through the issues. Keep pushing hard, man!

Hit a new low this morning as a matter of fact... 207.4!!

[healthybodies]

Top of the page 210.8lbs. Bottom of the page 207.4lbs = Progress

[kcjoynt]

Top of the page 210.8lbs. Bottom of the page 207.4lbs = Progress

Yessir!!

I was pretty pissed today, normally my gym closes at 6pm on Sundays. But, they just changed there hours... closed at four :( Guess my leg day can wait until tomorrow!

[AustrianOakJr]

Yessir!!

I was pretty pissed today, normally my gym closes at 6pm on Sundays. But, they just changed there hours... closed at four :( Guess my leg day can wait until tomorrow!

On leg day??? Id be tempted to throw a brick through the front window!!! Aaargh! You should ask if your membership is refunded by a 2 hrs a week pro-rate. Seriously...

[kcjoynt]

On leg day??? Id be tempted to throw a brick through the front window!!! Aaargh! You should ask if your membership is refunded by a 2 hrs a week pro-rate. Seriously...

I was very tempted... but the only problem is that I workout on a Marine base. So, I don't pay for a membership, so I guess I can't complain too much. Just a pain in the a$$ is all. Without further ado.... leg day:

Squats
225 x 3
255 x 3
275 x 3
285 x 3
The low bar placement is getting better and better. Wrists are starting to get used to it too!

Leg Press
640 x 7
690 x 7

DB SLDL
115 x 7
120 x 7

Calf Raises
5 sets

Cable Crunches
3 sets

Went home and did some stretching and rolling... felt really good!

[kcjoynt]

Alright, so the morning of the refeed I weighed in at 208.4... not sure what that was about. This morning... 207.6! So I lost weight after the refeed, good stuff. Had a really good chest and back workout yesterday. Hit 125s for five reps on flat DBs, and did weighted pull ups with 25lbs and got three sets of four. Knocked out cardio this morning... everything is going good!

[kcjoynt]

Woke up this morning to a new low - 205.4

Now that's how to start a day!

[AustrianOakJr]

Booyah! Dont you love it when the day starts out like that??....

[kcjoynt]

Booyah! Dont you love it when the day starts out like that??....

Yup... better than coffee!

Good shoulders and arms workout today. Nothing new and exciting there, strength is starting to level off. But I really am starting to notice more veins and even some cuts! I think I'm the leanest I've ever been already, loving it!

[proud_polack]

Literally read through all 7 other pages. Incredibly late to this one, but I'll be subbing, lurking, encouraging and all that good stuff.
On your pics way back you had some great progress. As far as the scale goes, you're doing well. Strength is pretty good too. Keep up the great work man. Any recent progress pics?

[FATHER FLEX]

No pics until we break 200! :) Or break 197 :P

[kcjoynt]

Literally read through all 7 other pages. Incredibly late to this one, but I'll be subbing, lurking, encouraging and all that good stuff.
On your pics way back you had some great progress. As far as the scale goes, you're doing well. Strength is pretty good too. Keep up the great work man. Any recent progress pics?

Thanks for the support! Glad to have you following along!


No pics until we break 200! :) Or break 197 :P

Going to try and hurry down to get some pics up!

[kcjoynt]

Some Updates:

Been hitting the gym consistently. Hit a PR on BB Glute Bridges (225x8), One Leg-Leg Press (3pps x 8), and Dead lift skull crushers (95 x 8). Hit a new low of 205.0 a couple of days ago, but I jumped up to 206.2 this morning for some reason. Not too worried about it, pretty sure I'll back to 205 tomorrow.

Still hitting up cardio regularly, and I'm still thinking about seeing when Berto wants to start a deload. Joints and things are starting to feel a little rickety.

As far as the diet goes, been really consistent lately. Just introduced some Chobani Greek Yogurt (plain flavor), I love it. Hungry a lot, but that just comes with the territory. Ready to get this train rolling! Still have a long way to go, but I'm ready.

[DREhova 87]

Some Updates:

Been hitting the gym consistently. Hit a PR on BB Glute Bridges (225x8), One Leg-Leg Press (3pps x 8), and Dead lift skull crushers (95 x 8). Hit a new low of 205.0 a couple of days ago, but I jumped up to 206.2 this morning for some reason. Not too worried about it, pretty sure I'll back to 205 tomorrow.

Still hitting up cardio regularly, and I'm still thinking about seeing when Berto wants to start a deload. Joints and things are starting to feel a little rickety.

As far as the diet goes, been really consistent lately. Just introduced some Chobani Greek Yogurt (plain flavor), I love it. Hungry a lot, but that just comes with the territory. Ready to get this train rolling! Still have a long way to go, but I'm ready.

great progress! If you have them in your area...Joseph Pita Bread are freegin good! Only 8CHO per pita too! Pickles and jello help me with hunger.

[kcjoynt]

great progress! If you have them in your area...Joseph Pita Bread are freegin good! Only 8CHO per pita too! Pickles and jello help me with hunger.

Thanks for the suggestion, I'll look for the pitas. I've been thinking about doing carrots or cucumbers for snacks. The hunger hasn't been to bad yet, but I know it's coming in the next 19 weeks.

[proud_polack]

Carrot sticks are great for between meals. Only 35 cals for a 3 oz serving. Can't remember macros offhand, I think they're 1 gram pro, 8 carb?

[kcjoynt]

Saw a guy working out with a gas mask on yesterday... only on a marine base LOL

[kcjoynt]

Went on a 3 mile run, 500 kcals down! Beautiful day outside here today!

[kcjoynt]

HS See Saw
2+35 x 5/5,4/4
2+25 x 5/5

One Arm Laterals
40 x 8,8,8
45 x 6,6

CGBP
245 x 5
225 x 6
Epic fail on the 245.... my elbows have been tight lately

DB Hammers
40 x 5
60 x 5,5
55 x 5,5,5
40 x 5
Just felt like I needed a last set...

Just finished another run with my dog.... 500 kcals down.

My weight has been baffling me and Berto...

Here is the past few days
205.0
206.2
206.4
205.4 (refeed day)
205.0 (this morning, post refeed)

Hey, as long as it keeps dropping I'm happy. But when it goes up in the middle of the week, it messes with my head!

[healthybodies]

2nd day post refeed gainer myself

[proud_polack]

That spike in weight gain is why I was always leery of refeeding. But if you're still down at the end of the week it doesn't matter much

[kcjoynt]

2nd day post refeed gainer myself


That spike in weight gain is why I was always leery of refeeding. But if you're still down at the end of the week it doesn't matter much

Yeah, just frustrating seeing a number jump all around all week. Hard to keep my head on straight. 18 weeks out almost and I'm starting to get worried!

Had a great workout today! Probably the best leg day I've had in a long time.

Squats
245 x 3
275 x 3
295 x 3 - PR
315 x 2 - BIG PR!
Squats have never been my strong point, I've never squatted 295 deep before, so I was shocked when it was pretty easy today. Figured I would try three plates, first one flew up and the second was a little slow. I was super excited, I don't think I have ever squatted three plates before, and if I have it wasn't below parallel.

Leg Press
640 x 7
750 x 7 (PR)
Saw stars on that one....

DB SLDL
115 x 6
125 x 6 (PR)
:)

Calf Raises
5 sets

Crunches
3 sets

BOOM!

[Quelly]

3 plates!!!

[FATHER FLEX]

3 plates!!!

Breaking 3's....and 2's pretty soon here ;)

[kcjoynt]

3 plates!!!


Breaking 3's....and 2's pretty soon here ;)

Thanks guys! I really think that my body is better suited for low bar squatting. Feels a lot more natural! Hopefully one day I'll be doing 4 plates like you big boys! I say that, but I out weigh both you guys by 15-35lbs... :(

Had a good Chest and back workout today, backed the weight off again on the flat db presses. Did 110's for a good three sets of five, pause at the bottom and all that good stuff. Three sets of five on pull ups with a 25 around my waist. And the Decline Bb is starting to feel a little better.

This morning's weight was a new low of 204.0!! Hopefully I'll be in the 190's in a few weeks!

[kcjoynt]

Right now I'm at the 2011 Iron Eagle it's Rodney helaire's pro qualifier. Martin Daniels is a judge, oh my god he's huge. Biggest dude I've ever seeseen in person... wow

[Quelly]

I say that, but I out weigh both you guys by 15-35lbs... :(


not for long the fat is coming off you quick! :)

[kcjoynt]

not for long the fat is coming off you quick! :)

I might catch you.... if I catch Berto... well, that's nonot going to happen

[kcjoynt]

Rocked a little cardio yesterday morning on the ARC trainer, another good day of dieting. I was rewarded this morning with a new low! 203.2!!!! Refeed today is going to be that much better, and I can't wait to hit legs in a few hours. I actually enjoy leg days now, never used to. I think I'm starting to love the punishment!!! What has 3DMJ done to me???

[AustrianOakJr]

I think I'm starting to love the punishment!!!

Thats when you know you have become a bodybuilder. Your brain gets twisted.

[kcjoynt]

Thats when you know you have become a bodybuilder. Your brain gets twisted.

I like the sound of that... at least mentally I'm a bodybuilder now. Just gotta work on the physical part!

Had a great refeed yesterday, didn't eat anything crazy but it was nice to just not feel hungry all day. Rocked some legs in the afternoon, and lunges, titanics, and single leg leg presses will lead to a sore rear end! Weight jumped up to 204.8 this morning, but I was expecting that kind of jump (if not more). My birthday is coming (April 12) and my goal is to be under 200 by then, I think that it's going to happen!

Got Chest and back in a couple hours, then working a late shift.... ugh. Gonna try and get a quick nap in.

[DREhova 87]

3 plates! I'm jealous :D Weight is just peeling off!

[kcjoynt]

3 plates! I'm jealous :D Weight is just peeling off!

No need to be jealous my friend... I've got a LONG way to go. I'm jealous of all you have done so far!


Had a pretty good Ches & Back workout yesterday. I was humbled by inclind DB's... I hit a set of 100 x 5 and it was super easy, so I figured I would go to the 110's and see what I could do. Barely got the first one up and then struggled for a couple more. Dumb move, normally I don't do things like that. Should've just jumped 5lbs or stayed at 100's. Oh well, live and learn. I thought I was going to hurt something on that first rep... dumb dumb dumb. I tried Bertos RP set with HS Wide Press. Did 3pps for 8 reps took 5 breaths and did 3 more. I repeated that for 5 sets... it's a killer!

Hopped on the scale this morning, dropped back down to 203.2! Matched my low, hopping for a few 202s this week!

Filled out my INBF membership application this morning, sending that in this week. $hit's getting real!

[kcjoynt]

Not much new going on in here yet.... hit 203.2 a few times already this week. I think I'll see a 202 tomorrow morning. Just finished up some cardio, and going to start a deload tomorrow. Two week deload, I think that I need one.

[kcjoynt]

Just finished hitting up some legs. Today was the first day of my two week deload, so no numbers to speak of. Hit a new low this morning, 201.8!!!! :) My birthday is April 12th, I want to be 199/198 by then!

[FATHER FLEX]

Its going to be 6+ pound month! :)

[kcjoynt]

Its going to be 6+ pound month! :)

Yeah, I was doing the math. And, if I can get at least 5lbs for the remaining months, I think I'll be about where I thought I would be! But, I want to do better than that!


Hit 201.6 yesterday and today on the scale. Going to enjoy my refeed today! Can't wait to see a number below 200! Even though I'm not the lightest I've ever been right now I'm certainly the leanest. I've never been a very lean individual (ENDO FTW!) so that's not say much. But, I was looking at a picture of me at 185, the day I graduated Marine Corps boot camp, and I still wasn't as lean as I am now. I was skinny, but I didn't carry nearly the amount of muscle mass that I do now. This is getting fun, can't wait to see what happens from here on out!

I was planning on post pictures after I break 200, but my camera lady (and camera) are out of town until April 11th. So, I'll probably be posting some pics on the 12th (my birthday).

[kcjoynt]

Enjoyed the refeed yesterday! Jumped up to 202.6 this morning, so only a one pound jump on the refeed, not bad. It's a crappy, rainy day here today, and I think I'm going to go to the gym and do some deloaded shoulders and arms. Maybe play a little basketball with some friends. I'm baking Kurt Weidner's oat/blueberry muffins right now, I'll let you guys no how they are!

[kcjoynt]

Still plugging along on this deload. Not much to report in the weight room as a result, but the scale has been good to me lately. Hit and new low this morning of 201.4, hoping to see 200.? In the morning! Doing chest and back tomorrow afternoon.

The latest blueberry muffins in Kurt wiedner's log are pretty tasty, especially if you add some splenda, or probably some PB would work too!

[kcjoynt]

The deload is really boring... I'm done with the really light week. So, next week will be at about 90% of what I normally use. The scale has been my friend this week. :)

4/2 - 200.6
4/3 - 200.2

[Quelly]

somebody is going to have a weight that starts with a 1 pretty soon :)

[kcjoynt]

Fingers crossed... I hope it happens tomorrow. Don't want to go into Tuesday morning with another cliffhanger!

[kcjoynt]

Stepped on the scale this morning and saw a beautiful sight... 199.8!!! In order to confirm what my eyes had seen, I stepped off and back on again. 200.8.... WTF! Stepped off and on once again... 200.8!! WTF! So I don't know if that counts or not... but I was happy for about 4.5 seconds... lol!

[Quelly]

Stepped on the scale this morning and saw a beautiful sight... 199.8!!! In order to confirm what my eyes had seen, I stepped off and back on again. 200.8.... WTF! Stepped off and on once again... 200.8!! WTF! So I don't know if that counts or not... but I was happy for about 4.5 seconds... lol!

that's what you get for double checking lol

[kcjoynt]

that's what you get for double checking lol

I know.... should've had a little more faith in my body.... oh well!

[Bnizzle163]

Stepped on the scale this morning and saw a beautiful sight... 199.8!!! In order to confirm what my eyes had seen, I stepped off and back on again. 200.8.... WTF! Stepped off and on once again... 200.8!! WTF! So I don't know if that counts or not... but I was happy for about 4.5 seconds... lol!

Hell yes brother! Good work! It still counts IMO ;)