Evening fixing the dishwasher....will catch my legs in morning. My countdown timer says I have finished the contest hmm, 9-weeks early. Macros were in ish range.
Goal CAL-2,600 CHO-200 FAT-100 PRO-225
Actual 2625 262 101 165
Edit: FYI the countdown clock is broken per BB.com, on the repair list.
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01-11-2013, 09:39 PM #61
Last edited by EjnarKolinkar; 01-12-2013 at 09:58 AM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-12-2013, 08:22 AM #62
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
Yesterday started out well, but by late in the afternoon I got I violent stomach bug and threw anything I ate earlier.
At least I came in under on calories.
I'm glad I made it to the gym early
5 sets BB back squats
4 sets RDL
3 laps around gym DB walking lunges
4 sets v-squat machine pliι stance
3 sets HS extensions
3 sets seated hamstring curls
2 sets BW reverse hyper extensions
33 minutes arc trainer, in intervalsSheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-12-2013, 06:07 PM #63
Active stretch, 7 min on bike
Barbell Back Squat
115x5
135x5
155x5
175x5
115x8
RDL
115x8
135x8
155x5
Shrugs
115x10
135x10
135x10
Crunch on decline bench
23- then cramped up
Goal CAL-2,600 CHO-200 FAT-100 PRO-225
Actual 2601 222 80 245Last edited by EjnarKolinkar; 01-13-2013 at 01:16 PM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-12-2013, 07:58 PM #64
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01-13-2013, 11:01 AM #65
DD, sorry you got sick . Chaos, thanks for the link to this thread, nice to follow others who are on the same path at the moment!
As for me, I'm on RFL for 4-6 weeks, 1-2 weeks maintain, then more RFL or UD2.0 depending on how lean I've gotten. Or that's the plan, lol. I've passed my 2nd week already, and lost a ton of my initial water weight. Also some decent fat loss I think with RFL, but don't know how long I can keep it up. Compliance has actually been pretty good so far, god how I love my planned "free" meal and refeeds, tho
My 2 week progress pics. Start pics 12/28 at about 170 lb. Latest 1/12 at 155 lb. Think you can tell which are on which side, lol. Pretty sure you can click to the full size pics if you dare.
Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-13-2013, 05:39 PM #66
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
One last question about photos... Is it mandatory for the face to be visible?
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-13-2013, 07:50 PM #67
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
Hope your feeling better (and just a passing thing.
Welcome to the thread birdie. Great two week progress so far. BULKS GONE WILD!!
That you are going to have someone from the official thread. Sorry man.
Today I test ran Back/Shoulders Hypertrophy. Definitely not accustomed to the volume.
Speed Bent over row
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
Hammer Strength High Row
180 x 12
180 x 10
180 x 8
DB Bent over Row
50 x 12
50 x 12
50 x 10
Rack Chins
BW x 10
BW x 10
BW x 8
Dumbbell Pullover
50 x 20
Seated Dumbbell Press
35 x 12
35 x 12
35 x 12
Upright Row
30 x 15
30 x 15
30 x 15
Side Lateral Raise
10 x 15
10 x 15
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01-13-2013, 07:54 PM #68
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01-13-2013, 10:17 PM #69
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01-14-2013, 02:37 AM #70
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-14-2013, 01:49 PM #71
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
Still tracking! Made bison mini meat loaves and they were delish!
After hearing Harelygirl gush on and on about coconut oil, I went out and bought myself a (very expensive---18 bucks!!!!) jar. Very strong flavor for cooking. But I make my own body washes and lotions to keep, give as gifts, and sell, and it seems to rub nicely into the skin and give a nice sheen so even i don't eat it it won't go to waste.
Today was push.
Body weight dips--- 4 sets to failure
Bb bench press
DB incline press
Cable flyes
DB seated press
DB lateral raises
EZ bar skull raisers
Rope pressdowns
35 minutes ARC trainer---the last 15 minutes done in intervals of a 1:3 work recovery ratio.Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-14-2013, 03:34 PM #72
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
Coconut oil is what makes movie popcorn have the flavor and texture that it does. It also keeps fresh longer. Just a little random trivia.
Now..... Having planted a subliminal junk food craving in your heads I am practically assured of ultimate victory! Mwahahahaha!!!!!!Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-14-2013, 06:29 PM #73
- Join Date: Aug 2009
- Location: Michigan, United States
- Age: 52
- Posts: 6,347
- Rep Power: 21126
One week update with photo. Not tracking calories and I eat only when hungry.
Resident smart arse and grammar fool....instagram: heartandfitness
Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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01-14-2013, 06:47 PM #74
I used coconut oil for years in skin/hair before even thinking of eating it. Like it in scrambled eggs now
Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-14-2013, 07:58 PM #75
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01-14-2013, 08:52 PM #76
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
You guys ADD fats to your food? I like getting mine through mass quantities of beef.
Pretty significant DOMS in shoulders and back. Today I test drove the hypertrophy legs.... will probably hurt tomorrow.
Speed Front Squat
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
Leg Press
340 x 12
340 x 12
340 x 12
Hack Press
50 x 15
50 x 15
Uni lateral Leg extensions
50 x 15
50 x 15
Glute ham raise
BW x 5
BW x 5
BW x 5
Uni-lateral leg curl
40 x 15
40 x 15
Hyperextensions
+50 x 15
+50 x 15
Donkey Calf Raise
105 x 20
105 x 20
105 x 20
Seated calf raise
90 x 20
90 x 20
90 x 20
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01-15-2013, 05:29 AM #77
- Join Date: Aug 2009
- Location: Michigan, United States
- Age: 52
- Posts: 6,347
- Rep Power: 21126
Resident smart arse and grammar fool....instagram: heartandfitness
Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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01-15-2013, 07:36 AM #78
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01-15-2013, 07:53 AM #79
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-15-2013, 08:17 AM #80
- Join Date: Jul 2011
- Location: Manchester, New Hampshire, United States
- Posts: 8,227
- Rep Power: 48522
I'm debating entering the lean comp, cutting until end of march anyway.
Going to enter tonight after GF takes my before pics.Last edited by EpicLevelWizard; 01-15-2013 at 08:24 AM.
"There is no reason to be alive if you cannot do deadlift!" - J.P.S.
Moist.
Taking a break from here because life is more important, see you *******s in 6 months. Srs.
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01-15-2013, 08:45 AM #81
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01-15-2013, 05:54 PM #82
- Join Date: Jul 2011
- Location: Manchester, New Hampshire, United States
- Posts: 8,227
- Rep Power: 48522
I've officially entered with the goal of lean, before pics added to my bodyspace and my stats are all updated.
Also started a new workout log in the workout journal section called Epic Level Transformation. Starting tomorrow morning with my new workout and diet."There is no reason to be alive if you cannot do deadlift!" - J.P.S.
Moist.
Taking a break from here because life is more important, see you *******s in 6 months. Srs.
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01-15-2013, 06:26 PM #83
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01-15-2013, 06:56 PM #84
- Join Date: Jul 2011
- Location: Manchester, New Hampshire, United States
- Posts: 8,227
- Rep Power: 48522
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01-15-2013, 08:36 PM #85
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
http://www.sparkpeople.com/myspark/n...ementByID=TRUE
over on fats and under on protein but still kept cals in check so all in all good stuff.
today was pull
5 sets pullups
4 sets HS low iso row
4 sets HS high iso row
3 sets seated calble row
2 sets face pulls
4 sets EZ bar upright row
5 sets standing EZ bar bicep curls
3 sets DB hammer curls
ab wheel
treadmill intervals, basically HIITSheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-15-2013, 08:43 PM #86
7 Min Air-Dyne Bike
25xTwist
DB Rotator 15x
Band Warmup
Incline DB Bench
40x8
50x8
60x8
Decline BB Bench
115x8
135x8
155x8
Flyes
30x8
30x8
40x8
Rear DB Flyes
20x8
25x8
30x8
Concentration Curl
20x8
30x8
35x8
BB Curl
85x6
Goal CAL-2,600 CHO-200 FAT-100 PRO-225
Actual 2,590 246 102 206
Started new 4 day split.Last edited by EjnarKolinkar; 01-16-2013 at 05:40 PM. Reason: Final totals
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-16-2013, 09:29 AM #87
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
Destroyed legs.
V-squat machine, facing in. 50 reps
Bb back squats 4 sets 10
Good mornings. 3 sets 10
BSS---4 sets 10
EZ bar zercher pliι Stance---3 sets 10
HS extensions---3 sets 20
Lying leg curl---3 sets 10
Glute isolator---3 sets 10
Step mill---35 minutes, level 10- level 14Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-16-2013, 05:41 PM #88
Bike for 20 min intervals tonight.
Goal CAL-2,640 CHO-200 FAT-100 PRO-235
Actual 2,645 198 119 230
Weighed in at 233 this morning.Last edited by EjnarKolinkar; 01-16-2013 at 06:21 PM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-16-2013, 08:20 PM #89
- Join Date: Jul 2011
- Location: Manchester, New Hampshire, United States
- Posts: 8,227
- Rep Power: 48522
Day 1 complete and I'm having issues getting to sleep from a lack of carbs.
Going low carb for this and I've only had 24g carbs today, lol.
Good luck and good night all."There is no reason to be alive if you cannot do deadlift!" - J.P.S.
Moist.
Taking a break from here because life is more important, see you *******s in 6 months. Srs.
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01-16-2013, 08:37 PM #90
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
Nice, I went there a long time ago (went mostly to the Allard Center). I know there are some cheaper gyms around though.
OK test drove the final day oh PHAT. Chest and Arms.
Speed Bench
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Incline Dumbell Bench
50 x 12
50 x 12
50 x 12
HS Bench
90 x 15
90 x 15
Dumbbell Flies
20 x 15
20 x 15
Drag Curls
45 x 12
45 x 12
45 x 12
Concentration Curls
50 x 15
50 x 15
Dumbbell Curls
25 x 15
25 x 15
Close Grip BP
105 x 12
105 x 12
105 x 12
Skull Crushers
45 x 15
45 x 15
Cable Kick back
20 x 15
20 x 15
Holy hell this program has fired up the DOMS. I am definitely not accustomed to any sort of volume work. Plan of attack.
. Thursday and Friday I am off from both diet and gym (have been on an cut last 8 weeks).
. Physical therapy appointment on Friday for L hip and lower back. Still sore but much better.
. After PT, I have an appointment to have a bod pod reading done. My last one in September was 21% at 172 (ish) pounds.
. Saturday I will register and take photos.
. Sunday PHAT will be in full effect and calories will be bumped up.
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