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  1. #31
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    good work! And thanks for the coupon for a future beating
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  2. #32
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    Originally Posted by fitnfirm View Post
    good work! And thanks for the coupon for a future beating
    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.
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  3. #33
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    315x5 man... thats good. 115lbs more and im their. good job bro!!
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  4. #34
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    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.
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  5. #35
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    just add one at a time coug, try Dicana first for 2 weeks see how ya do !
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  6. #36
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    Originally Posted by fitnfirm View Post
    just add one at a time coug, try Dicana first for 2 weeks see how ya do !
    Sounds good. Thanks Fit.
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  7. #37
    Styrkur og Sæmd UHCougar05's Avatar
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    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...
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  8. #38
    Styrkur og Sæmd UHCougar05's Avatar
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    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.
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  9. #39
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    PR's Gotta love it !!!!!!!!! Great job !
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  10. #40
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    Originally Posted by fitnfirm View Post
    PR's Gotta love it !!!!!!!!! Great job !
    Thanks Fit. I really noticed it on the Chest Supported Rows, last week 90# was hard, but this week it felt like a warm up. I love it.
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  11. #41
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    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.
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  12. #42
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    update? or butt kicking?
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  13. #43
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    Originally Posted by fitnfirm View Post
    update? or butt kicking?
    Tonight after the gym. My weight has gone up to 263, but I'm definitely getting leaner through the middle, which is quite nice.

    I will have pictures tonight as well.
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  14. #44
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    Originally Posted by UHCougar05 View Post
    Tonight after the gym. My weight has gone up to 263, but I'm definitely getting leaner through the middle, which is quite nice.

    I will have pictures tonight as well.
    nudz??? you know how Fit likes that kinda stuff....
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  15. #45
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    Originally Posted by AtownKing187 View Post
    nudz??? you know how Fit likes that kinda stuff....
    Those are going in her e-mail
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    Originally Posted by UHCougar05 View Post
    Those are going in her e-mail
    o..i beeet
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    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:
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    And the Rest:


    Back Double Bicep: You can tell I've leaned out in this shot.

    Most Muscular:

    Leg (Still Neon White BTW):
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    Thanks for the pictures You really seem to lose alot of fat in your rear midsection shot !! You have a smaller waist It also seems like your lats and shoulders and traps grew !

    What do you think has changed? Did you do measurements and stuff to keep track of changes?


    Good work Coug
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    Originally Posted by fitnfirm View Post
    Thanks for the pictures You really seem to lose alot of fat in your rear midsection shot !! You have a smaller waist It also seems like your lats and shoulders and traps grew !

    What do you think has changed? Did you do measurements and stuff to keep track of changes?


    Good work Coug
    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 front
    Last edited by UHCougar05; 02-12-2007 at 10:39 PM.
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    Hey coug the log is looking great! Man I miss rev band presses, will be even longer as our squat rack is out of order.

    Keep up the great work!
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    Originally Posted by ddawg91 View Post
    Hey coug the log is looking great! Man I miss rev band presses, will be even longer as our squat rack is out of order.

    Keep up the great work!
    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 - Each
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    Metal viking briefs OUCH










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    Originally Posted by fitnfirm View Post
    Metal viking briefs OUCH










    I have to put on the horned helmet and fuzzy boots to use them.
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    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.
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    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)
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    Nice PRs keep it up man. You should easily be in the high 600s at the time of the meet.
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    Originally Posted by Gettinpumped View Post
    Nice PRs keep it up man. You should easily be in the high 600s at the time of the meet.
    Thanks GP, I just gotta get this damn suit figured out and I should be good.
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    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.
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    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.
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