good work! And thanks for the coupon for a future beating
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01-29-2007, 10:48 PM #31
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01-30-2007, 09:19 PM #32
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
I knew you'd like that. Anyway, here's the diet and training for the day. Appetite suppression is still good and I'm noticing a bit of strength gain from the EVO Stack. First thing's first:
Diet (Low Carb)
kcal: 2715
P: 260g
C: 233g
F: 82g
Macro: 39/33/28
And the workout:
ME Bench Day
Reverse Band Bench Press ( http://asp.elitefts.com/qa/default.a...=40330&tid=101)
45x10
45x10
------Added Bands
135x5
225x3
315x1
335x1
355x1 10lb PR
Elbows Out Tricep Extensions (Tate Presses)
50x12
50x12
50x12
Chest Supported Rows
90x5
100x5
110x5
120x5
Strict Overhead Press (OL Style)
135x5
155x5
155x5
I was done after this. I need to focus a bit more on my shoulders, as I feel they may be holding my bench back. As for the PR on Reverse Band Benches, it was a grinder and took me 2-3 seconds to lock out. But I got it.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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01-31-2007, 09:06 PM #33
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02-02-2007, 11:56 AM #34
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Ok, sorry I've been neglecting, but work's gotten kinda hectic. Anyway, everything is going well, I'm benching tonight at a friend's house to get time in my bench shirt. Here's how the last few days of the diet has been:
1/31 (Low Carb)
kcal: 2728
P: 252g
C: 215g
F: 95g
Macros: 37/31/32
2/1 (No Carb, but I bit higher than I would have liked)
kcal: 1839
P: 204g (little low )
C: 53g
F: 89g
Macros: 45/12/44
2/2 (Low Carb-Projected...Ended up being a lower carb/higher fat day)
kcal: 3281
P: 291g
C: 210g
F: 143g (Too damn high...had a cheat meal tonight...IHOP )
Macros: 36/25/40
Things have been going well, I haven't really been noticing much movement on the scale, but the clothes are fitting better. I might throw in some Basic Cuts and Dicana, as my Special Tactics is down to its last days, if that's ok Fit. The weights are moving up and I'm not really gaining any fat (it would seem), so things are looking good.
Update pictures will be taken tonight or tomorrow morning.Last edited by UHCougar05; 02-02-2007 at 10:23 PM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-02-2007, 12:06 PM #35
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02-02-2007, 12:24 PM #36
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02-04-2007, 10:10 PM #37
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Box Squats
45x15
45x10
135x8
225x5
------- Add Box and Metal Viking Briefs
315x5(Nowhere Near Parallel on Any of These)
405x3(" ")
---------------- Added Belt
495x3(" ")
***** Me it was hard to get down in the briefs. They kept trying to throw me forward, which leads me to believe I didn't have them up far enough up my legs. I think I need to stretch out the legs a bit to get them on completely
Pause Squats (ATG)
225x5
225x5
315x5
45 Hypers (Holding 60# DB)
BW+60#x10
BW+60#x10
BW+60#x10
I was toast after this...http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-06-2007, 10:05 PM #38
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
ME Bench
Reverse Band Bench
45x10
45x10
-------- Add Bands
135x10
185x5
225x3
255x3
285x2
315x1
335x1
355x1
375x1 20lb PR
Rope Pressdowns
50x20x3
CSRs
70x5
80x5
90x5
115x5
125x5 20lb PR
Military Press (pinky on rings)
155x5
175x5
195x5 PR
Good night tonight. The strength gains seem to be kicking in from the EVO stack. I like it.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-06-2007, 10:09 PM #39
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02-06-2007, 10:11 PM #40
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02-08-2007, 07:49 PM #41
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Another good night tonight. It was a bit short because I got out of work late, but I was still happy with the results.
Squats in Metal Viking Briefs http://www.flexcart.com/members/elit...id=204&pid=905)
Random Warm Up
------------------- All Reps at Para-thereabouts(closer as the weight went up)
225x5
315x5
405x2
495x2
585x1 PR (This came up damn easy, so much so it surprised the hell outta me)
Ab Roller
4x15
I got to the gym late, so this is all I had time for. These briefs are insane, it's going to take something over 600 to get me to parallel. The briefs are still messing with me though, the top of the briefs rolled over and made it hard to breathe, but other than that it was a good night.
The strength is going up, and I like it...alot.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-12-2007, 11:49 AM #42
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02-12-2007, 12:13 PM #43
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02-12-2007, 12:31 PM #44
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02-12-2007, 12:42 PM #45
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02-12-2007, 12:43 PM #46
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02-12-2007, 10:04 PM #47
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Bench Night and Pictures
Well tonight was a good night. I have both a workout and pics.
First the workout
Bench (with mini bands)
45x12
45x12
-------- Add Bands
45x8
155x3x8
195x1
215x1
Standing BB tricep Extensions
45x12
45x12
45x12
Chest Supported Rows
100x5
110x5
120x5
120x5
Rotator Cuff Work with Bands
And Now, for the pictures (Before and After):
Front Relaxed:
Back Relaxed:
Front Double Bicep:http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-12-2007, 10:15 PM #48
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02-12-2007, 10:24 PM #49
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02-12-2007, 10:37 PM #50
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Thanks Fit.
I've kept off hand measurements, and nothing has really changed all that much on some (arms and abdomen), while I've put a .5" on my quads, .25" on my chest, .25" calves, as well as losing a .5" on my hips ).
I tend to lean out very well near where my lats tie in. I'm also back up to 263-265 (from 260), but even with the weight gain, I've leaned out a good bit. Even my girlfriend noticed that I had leaned out on the sides. It's just where I tend to lose first. Now if I could just do something about these love handles, I have a lot of VAT on the frontLast edited by UHCougar05; 02-12-2007 at 10:39 PM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-12-2007, 11:12 PM #51
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02-16-2007, 08:21 AM #52
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Thanks DD
Meant to post this last night, but fell asleep:
SQ/DL
Squats (Going Light tonight to save myself for the heavy work on Sunday )
45x5
45x5
135x5
225x5
295x5
355x3
Deadlifts
135x5
315x1
------ Put on Metal Viking Briefs
405x1
455x1x3(Convo w/belt, Sumo w/belt, Convo no Belt)
Halbert Pulldowns (Underhand Pulldowns to Upper Abs)
50x10
80x10
80x10
80x10
Hip Abduction/Adduction
50x20x2 - Eachhttp://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-16-2007, 08:44 AM #53
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02-16-2007, 10:49 AM #54
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02-17-2007, 07:12 PM #55
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
ME Shirt Work
45x12
45x10
135x5
205x3
245x2
275x1
------------Added Inzer Standard Double Denim
315x1 (1" above Chest, locked out easy)
315x1(.5" above Chest, locked out easy)
315x1(touched and locked out)
335x1(arch collapsed but locked out)
335x1(adjusted technique, stayed in arch, locked out easy)
335x1(Technique good, locked out easy)
365x1(Touched and locked out, beat press and rack command) PR
365x1(Touched and locked out. waited for press and rack command) PR
Strength is very, very good.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-18-2007, 07:22 PM #56
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
Second day of equipment testing:
I'm currently 41 days out of my meet)
barx5
135x5
225x5
315x3
---------Added Metal Ace Squatter, straps down (http://www.flexcart.com/members/elit...d=204&pid=1422)
365x3
405x1
455x1
495x1
--------- Ace Straps Up
585x1 (I about fell over after this, as the suit made it hard to breathe...This is a ton of suit, and it wasn't even all the way up in the legs. I figure 3 more weeks and I should be good. I plan on opening somewhere between 600-635, maybe even up to 650 depending on how the suit reacts)http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-18-2007, 09:01 PM #57
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02-19-2007, 09:59 AM #58
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02-20-2007, 10:55 PM #59
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
2/20 - RE Bench
I decided to take it easy tonight and just do more rep work. Here's how the night went:
RE Bench
Bench
45x10
45x12
45x12
135x5
135x5
--------- Work Sets
185x20
185x12
185x7
(My muscular endurance sucks )
BB Tricep Extensions
45x15x3
CSR
45x15x3
Standing Military Press
45x15x4
Rope Pressdowns
20x30x2
I was feeling a little beat up from my two ME days, so I decided to skip the dynamic stuff to save my shoulders and elbows.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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02-22-2007, 09:50 PM #60
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20603
DL and Random Work
Just kinda went by feel tonight and did a couple of random things
Reverse Band DL (Strong Band-Double Overhand w/ Straps, as it doesn't tear up my elbows)
225x5
315x5
365x3
405x3
455x1
495x1
585x1 PR
615xMiss(Didn't quite lock it out, no lift)
Recovery Bench(to help with the shoulder soreness)
45x1.5-2 minutes
45 Hypers
BWx10
BWx12x2
Pulldowns
100x10x3
After the deads, I just kinda did some random stuff. I was kinda tired, so it was all I had.Last edited by UHCougar05; 02-22-2007 at 09:52 PM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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