It's not just about how much I can bench anymore...

[thebigzakbowski]

yesterday was a circuit, floor press, lat raises, bicycle crunches, zottman curls and db rows. didn't feel arms pumped enough so hit more curls then thought id do shrugs too ehhh

[thebigzakbowski]

cals 2634 pro 313
bench 250 x10
250 x10
250 x10
flies
80x8
90x8
80x8
standing French press
50x25
50x25

[flyfreefit]

Hiii Guys. I'm Mel. I'll be logging with Zac so we can support each other on our journey to getting SHREDDEDEDED!

I have a blog I post weekly updates on as well as my own personal log I've had for quite some time, feel free to throw a follow.
melsmoves.blogspot.com
instagram.com/melsmoves (mostly dog vids now haha)

Yeahhhanyways, I'm currently also doing the challenge. I haven't been to the gym in 3+ weeks at this point due to a back injury, then a vacation, then a new job which sucks up all my time, PLUS I moved from LA to NY which means there's no wayyyy in hell I'm going to be out in the cold for longer than I need to. I'm going to start doing some home workouts this week to rehab my back a little bit. It's still very tender since I pinched a disc.

Until next time <3

[Wyomann]

You spend all your time taking vids and selfies of Bernard instead of training. Ship Bernard off to me for the next 11 weeks so you can focus, I'll take care of him.

[penny0527]

Mel, you pinched a disk??? Ouch!

[thebigzakbowski]

Monday rest day cal 2388 pro 261 up 2lbs and pretty angry about that since my calories have usually been under.....guess it could be new muscle

[Wyomann]

Monday rest day cal 2388 pro 261 up 2lbs and pretty angry about that since my calories have usually been under.....guess it could be new muscle

I wouldn't worry about that, it's too easy for water to fluctuate up and down. Your photos after 3 to 4 weeks will show the progress.

[thebigzakbowski]

decided not to weigh myself for a week or so just to avoid being discouraged
wed was the bike for 20 min did squats at 270 on the second set r knee was a little sore so quit (still learning how my body reacts to leg day two sets of 15
leg ext 3 sets of 25 at 80lbs
crunches 2 sets of 50
cals 2288 pro 265

[thebigzakbowski]

yesterday was awesome woke up just feeling great! cals were 2548 and pro 270
hit the bench to continue the sets of 10 255x10 went up easy
260 x10 pretty easy too
265x....7 yeah lost my air got pretty pissed did the jay Culter thing rested for a min cranked out 7 more
flies 60x15 70x15 80x15
Standing French press 50x25 for 3
tricep pressdowns tried something new instead of slow I exploded the weight down fast 80x15x3 good tricep pump

[Wyomann]

yesterday was awesome woke up just feeling great! cals were 2548 and pro 270
hit the bench to continue the sets of 10 255x10 went up easy
260 x10 pretty easy too
265x....7 yeah lost my air got pretty pissed did the jay Culter thing rested for a min cranked out 7 more
flies 60x15 70x15 80x15
Standing French press 50x25 for 3
tricep pressdowns tried something new instead of slow I exploded the weight down fast 80x15x3 good tricep pump

Damn dude, keep up the good work that volume of bench is impressive. GOod work on the nutrition too. Are you going to take progress pics on Feb 1st, that will be 3 weeks. That enough time to see some sort of change.

[thebigzakbowski]

Damn dude, keep up the good work that volume of bench is impressive. GOod work on the nutrition too. Are you going to take progress pics on Feb 1st, that will be 3 weeks. That enough time to see some sort of change.

I know it's not about just how much I can bench but I do want those huge bench numbers. yeah I think I will post new pictures I can see a difference in my stomach so gotta be some kinda progress made

[thebigzakbowski]

darn rest day yesterday. Got my slingshot in the mail eager to give it a shot. cals 2143 pro 235. gonna hit it hard today

[BubsNBean]

You spend all your time taking vids and selfies of Bernard instead of training. Ship Bernard off to me for the next 11 weeks so you can focus, I'll take care of him.

I support this decision.

I know it's not about just how much I can bench but I do want those huge bench numbers. yeah I think I will post new pictures I can see a difference in my stomach so gotta be some kinda progress made

As long as I've known you big bench numbers have been a goal for you. You'll get there. Just remember, consistency is key. You got this.

[thebigzakbowski]

I support this decision.



As long as I've known you big bench numbers have been a goal for you. You'll get there. Just remember, consistency is key. You got this.

Yeah it is hard honestly to focus on eating right, training things not arms and chest (like legs and abs and legs... )
Tried my new slingshot yesterday got 3 sets of 5 at 315 felt pretty good a little slow on the final rep but not too bad

[BubsNBean]

Yeah it is hard honestly to focus on eating right, training things not arms and chest (like legs and abs and legs... )
Tried my new slingshot yesterday got 3 sets of 5 at 315 felt pretty good a little slow on the final rep but not too bad

Welp, you don't want to look like this.... so training things not arms and chest are necessary

[thebigzakbowski]

Welp, you don't want to look like this.... so training things not arms and chest are necessary

Yeah my legs already kinda look out of balance so been remembering to hit legs...it is sad that a 300lbs bench is easier than a 300lbs deadlift or squat

[BubsNBean]

Yeah my legs already kinda look out of balance so been remembering to hit legs...it is sad that a 300lbs bench is easier than a 300lbs deadlift or squat

Just means you need a balanced routine and consistency, your legs/back will catch up.

[thebigzakbowski]

Just means you need a balanced routine and consistency, your legs/back will catch up.

yeah they will and that will only help my bench too

[thebigzakbowski]

supposed to be a rest day but got bored. alt bicep curls 30lbsx20 3 sets hammer curls (left arm not quite 100% but almost pain free) 15lbs x15 x2 nothing like a pump to cheer you up

[flyfreefit]

You spend all your time taking vids and selfies of Bernard instead of training. Ship Bernard off to me for the next 11 weeks so you can focus, I'll take care of him.

I support this decision.

HAHAHAHAHA. No. No way!

Mel, you pinched a disk??? Ouch!

Yep... pain still comes and goes

[flyfreefit]

Got in a few workouts this last week, including a session of cardio... I usually tack on about 10 mins of HIIT before training, but I just went in and did 40 mins of low intensity treadmill... my chest is SOOO sore from my workout two days ago, because I literally have not trained CHEST in months. I usually just bench low volume and that's it... here's what I remember from my workout...

Weight x sets x reps

Bench Press
65x12
65x12
85x12

Skull crushers
20x3x12

DB Chest Press
20x3x12
Superset DB Flyes
5x3x15

DB Overhead Tricep Extension (2 hands)
20x3x12

Finished up this workout in like 30 mins flat not counting my cardio lol... bodybuilding... I've been using low weights and just getting back into it though, it's a completely different type of workout for me.

Okay gotta go, Bernard is whining over here and pawing at my keyboard... Good luck to you this week Zac.

[thebigzakbowski]

Yesterday I tried a new split back and chest...don't know what I think of it. Lat pull downs 80lbsx20x3 Row full stack x20x2 bench press 275x5 raw man felt a huge pump after this 275x10 slingshot. slinger helps my shoulders not feel so sore after bench. chest was feeling good so did shrugs with 50s sets of 50 40 30 20 10 5 5 10 20 30 40 50

[EjnarKolinkar]

I cracked up at the sponge bob pic. Have the oposite problem myself, upper is too dang small.


Log is looking good.

[flyfreefit]

We're about 4 weeks in now, I took my first set of progress pictures since I've started this cut.



I'm down about 8 lbs, which is a solid 2 lbs a week. I'm hoping I will keep up this loss. Meal prepping has helped me a TON. I think I'm going to drop my calories a smidge, and increase my cardio a bit more as well. Going to keep training about 4x a week. Excited about the changes I'm going to see over the next month

[flyfreefit]

Weekly blog update!

http://melsmoves.blogspot.com/2016/0...llenge_14.html

[dougefresh93]

Lookin good Mel!!!

[IronCharles]

Yesterday I tried a new split back and chest...don't know what I think of it. Lat pull downs 80lbsx20x3 Row full stack x20x2 bench press 275x5 raw man felt a huge pump after this 275x10 slingshot. slinger helps my shoulders not feel so sore after bench. chest was feeling good so did shrugs with 50s sets of 50 40 30 20 10 5 5 10 20 30 40 50

Sounds like the slingshot was a good investment!

I'm down about 8 lbs, which is a solid 2 lbs a week.

Good job, keep killing it!

[thebigzakbowski]

I love the slingshot! I am able to overload and starting to see a line between my pecs got me really excited.
Over shot the rack doing inclines and dropped the left side of the bar behind the bench tweeked my left delt and trap so resting a bit but ready to hit it hard again. Mel can't be the only one making progress here

[penny0527]

I'm down about 8 lbs, which is a solid 2 lbs a week. I'm hoping I will keep up this loss. Meal prepping has helped me a TON. I think I'm going to drop my calories a smidge, and increase my cardio a bit more as well. Going to keep training about 4x a week. Excited about the changes I'm going to see over the next month

Congrats!

[flyfreefit]

How ya doing Zac??

I'm pretty much stalled!

See new blog here ---> http://melsmoves.blogspot.com/2016/0...challenge.html

Congrats!

Thanks Penny!