DEDICATION - Phoenixr2

[NesQuickChick]

http://forum.bodybuilding.com/showth...hp?t=135399331

I slopped upmy diet so I am trying to clean it up now. Exercise is good though.
Been real busy, just lost focus is all.
Nice vid.

[phoenixr2]

got to keep your goal as your primary focus. post pictures around the house, on your computer, in your wallet, wherever and whatever it takes! Once you decide to do it let nothing get in the way or stop you. You can always find an excuse if you look for one! How can I help you make this the final time to lose?

My target right now is 205 by Feb 29. I want everyone to hold me to that!!!!!!!

[iDrive]

got to keep your goal as your primary focus. post pictures around the house, on your computer, in your wallet, wherever and whatever it takes! Once you decide to do it let nothing get in the way or stop you. You can always find an excuse if you look for one! How can I help you make this the final time to lose?

My target right now is 205 by Feb 29. I want everyone to hold me to that!!!!!!!

This got me pretty pumped!

205 in 20 days from 222?

[phoenixr2]

I aint playin around anymore! I am pumped to get back into shape I can be proud of. Summer will be here at some point and I plan on living it up. first weigh in this month was 223 on the 5th. I think my weigh in near end of Jan was 224/225?

[iDrive]

I aint playin around anymore! I am pumped to get back into shape I can be proud of. Summer will be here at some point and I plan on living it up. first weigh in this month was 223 on the 5th. I think my weigh in near end of Jan was 224/225?

I'm down to see that happen!

I 've tried to get a baseline on my weight 2 days ago it said 216 yesterday I was 218 and this morning i was 225
I think I could do with losing 20lbs as well

[phoenixr2]

I'm down to see that happen!

I 've tried to get a baseline on my weight 2 days ago it said 216 yesterday I was 218 and this morning i was 225
I think I could do with losing 20lbs as well

Yeah water weight will throw you all around day to day. It's super difficult for me but I do weigh ins once a week and just watch for the trend. Seeing visual changes in the mirror always keeps me on task though

20lbs? What are you waiting for! whats the game plan? Time frame? You back in the gym consistent yet ?

[phoenixr2]

Front squats
135x5, 185x5, 185x5, 185x5, 185x5, 185x5
CG bench press
135x5, 155x5, 155x5, 155x5, 155x5, 155x5
Chin ups
BW+25x5, BW+25x5, BW+25x5, BW+25x5, BW+25x5
Push press
115x5, 115x5, 115x5, 115x5, 115x5,

30 min spinning and LOTS of stretching today. Cant get over this soreness I have been having. Like never ending DOMS. Havent done front squats in forever. Wrist flexibility went buhbye lol.


Havent weighed in since Sunday the 5th but when I can see such drastic changes in the mirror I think I am going to have no problem killing my 205 target

[phoenixr2]

Boot camp that killed me for over an hour. That wasnt enough though so I did a round of tire flipping and thought my heart was going to pop out my chest. Still not spent I jumped on a spin bike for another 35 min or so. Lots of stretching of course because my body hates me and would shrivel up into fetal position if I let it. Feeling and looking good. Cant wait for weigh in tomorrow. OHHHHHHH YEAHHHHH SON!

[phoenixr2]

Sunday, weigh in and measurements. AWWWWWW YEAHHHHHHH. Not posting till the end of the month. I am VERY pleased with results this far. Can't wait till the 29th to see where I am at. Aint nothin to it but to do it! Im going to get this done and put my body back on track. No more slacking and no more bulking.

Today was day off but I spent about two hours at the gym. Mostly stretching and rolling out some muscles trying to get them to loosen up. Good day overall!

[Tipys]

Boot camp that killed me for over an hour. That wasnt enough though so I did a round of tire flipping and thought my heart was going to pop out my chest. Still not spent I jumped on a spin bike for another 35 min or so. Lots of stretching of course because my body hates me and would shrivel up into fetal position if I let it. Feeling and looking good. Cant wait for weigh in tomorrow. OHHHHHHH YEAHHHHH SON!

And you think your cardio is lacking?

[phoenixr2]

Just because I kill myself and push through it doesn't mean I am happy with my cardiovascular levels! Im not even half way to where I used to be. Shame on me for slipping. Will not be happening again!

[th3pwn3r]

Eh, don't even worry about the cardio. It'll come back fast as hell and you'll be back to running like a busted race horse in no time

[phoenixr2]

its 11:28pm, and I was up at 6am. Man do I love these days lol. LONG DAY, but no excuse not to get it in. 24 hours in a day I'm going to make it fit because this is priority in my life.


my workout for today

Bent BB row
185x5, 205x5, 205x5, 205x5,
OH squat
45x5, 65x5, 65x5, 65x5
Dips
BW+75x5, BW+75x5, BW+75x5, BW+75x5
Ab wheel
6 Standing/6 knees, 5 Standing/10 knees

Someone said last time to try adding weights to the bar during OH squats as it was a bit easier (trying to work on form). I didn't notice any difference. It's not the strength I struggle with its the flexibility. Ive been working on lengthening my lats and working shoulder ROM for a while and am seeing some improvements, I still don't feel like I can properly hold this position to safely do OH squats with real weight (without high risk of injury). I love the lift as its hard as hell but I think I may back off till I get the shoulders and lats a bit looser.

dips.... I love these things like no other. I remember when I struggled busting out small sets of BW dips, oh how time in pays off!

Ab wheel felt good. last week I had some serious issues on the ascent with lower back pain. I grabbed someone to watch my movement (check for pelvis rotation or anything funny) and of course didnt have a single problem so started doing as many as I could standing and finishing sets off with from knees.

I'm honestly not doing the cardio for weight loss so much as overall health and fitness. I recently got back into playing hockey and with no cardio for about 6 months I was a joke. With summer somewhere in the future for us here in CO I want to make sure I can enjoy the trails again too.

[daveel]

Dat attitude in your opening line is the mentality that will take you to the top srs.

OH Squats fuark not the most fun exercise lol. Im shocking at dips but keep persisting as i know the harder exercises are the ones that normally hammer your body better.

Allways find the back to be pretty hard to get wide takes plenty of time.

Anyway i believe in you mate and i know you are going to get that goal in the short time we have.

[phoenixr2]

Gotta have the attitude and belief in your self if you want to go anywhere. Cant be doubting yourself and your abilities because we are all so much more capable than what we give ourselves credit for.

Workout today

WG pullups
BWx8, BWx5 , BWx5, BWx5, BWx5 , BWx4, , BWx4, , BWx4, , BWx3

Incline DB press
50x10, 50x11, 50x11, 50x11

BB RDL
135x10, 135x10, 135x10, 135x10

Ez bar curls
65x10, 65x10, 65x10, 65x10

Hanginge knee raises
BWx10, BWx10, BWx10, BWx10

Cutting and man do I feel the lack of cals (energy) but I am seeing good results and strength isnt taking as big of a hit as I expected. Keeping at it and pushing forward. Ever day I notice the changes so Im doin something right. Man those pull ups killed me today. Definitely something I need to work on for sure. Need to be able to move my BW around much easier.

[phoenixr2]

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Hey thanks for the time to type that out man, it means a lot to me. I will definitely take it into consideration in further developing my workout program to achieve my goals. I think if you keep lifting heavy and taking a multi you can achieve whatever your heart desires as well.

[daveel]

Lol please respond Ubnolermef you cheeky kunt.

First week is nearly over brah how you feeling?

Nervous/excited about this weekend just gotta get through it. Know that feel about the low calories not the best feeling.

[phoenixr2]

Lol please respond Ubnolermef you cheeky kunt.

First week is nearly over brah how you feeling?

Nervous/excited about this weekend just gotta get through it. Know that feel about the low calories not the best feeling.

first line made me lols,

Feeling good as always. Gotta stay positive and eye on the goal. How you doing this weekend man? You better be keeping it on track!

Workout from couple days ago. (16th? )

Front squat
135x5, 185x5, 185x5, 185x5, 185x5
CG bench press
135x5, 185x5, 185x5, 185x5, 185x5
Chin ups
BW+25x5, BW+25x5, BW+25x5,BW+25x5, BW+25x5
Push press
95x5, 105x5, 105x5, 105x5, 105x5

Bout 25-30 second rest periods on these so weights came down a little bit but not too bad. CGBP actually went up since didnt feel like I pushed hard enough last time.

Workout from today. Now kids I'm not the smartest, dont do as I do. my workout today went something like........ what am I gonna do today? I don't know, lets just see what I can do. ok sounds good right?

Back squats
135x75

Leg Press
225x50

BB bench press
95x47

BB bent row
95x43 (tried to switch grip to finish off 50 and got like an addition 2.4 out LOL)

Took some time to let the blood flow to my brain again. Legs shaking, shoulders destroyed, chest, back, everything lol. Finished with some cable crunches, cable rotations, decline weighted crunches then lots of stretching and rolling to try to reduce some tighteness.

[phoenixr2]

that workout was a terrible idea, I can hardly move, everything is stiff and sore, feels like the first time I worked out all over again. I love it.
Sunday weigh in and measurements were a joke. Forget you stupid scale I know where I am going and your number wont phase me bro!

[daveel]

Know that feel brah.

Perseverance, motivation, commitment and patience are our friends man. We have been around the block and know what we are doing is going to yield results. Just gotta lift the intensity and stay with it.

[Tipys]

You need to start working out at night. So we can train together. I do seem to be pushing myself more and more this days. Help to have someone else to push me.

[phoenixr2]

Know that feel brah.

Perseverance, motivation, commitment and patience are our friends man. We have been around the block and know what we are doing is going to yield results. Just gotta lift the intensity and stay with it.

Yep. I have set backs and struggles in life. There are periods of emptiness in this thread but I'll never give up. It's something I want and will constantly work at to get and to maintain. It's a lifestyle, not a simple goal to reach and then let go.

You need to start working out at night. So we can train together. I do seem to be pushing myself more and more this days. Help to have someone else to push me.

I used to. I'm getting old anymore and need my sleep at night!

Been absent again from this thread. winters been kicking my ass with sickness. Woke up the other day and could hardly get out of bed, it literally hurt to get dressed. Apparently came down with the flu. I could hardly open a bottle top the other morning, wow talk about a feeling of weakness and helplessness . on meds and hopefully recovering soon and getting back to it.

[phoenixr2]

225.5 weigh in. Pathetic. Still getting over the flu and don't have strength or energy to work out. Taking it easy letting my body recover hoping to get better quicker. Back to cal counting and tracking because I am ashamed of myself. I let myself down again, time to quit with the excuses in life, there will always be excuses. Back on track to leaning out.

[MJFan1]

225.5 weigh in. Pathetic. Still getting over the flu and don't have strength or energy to work out. Taking it easy letting my body recover hoping to get better quicker. Back to cal counting and tracking because I am ashamed of myself. I let myself down again, time to quit with the excuses in life, there will always be excuses. Back on track to leaning out.

Hmm.. I thought I was subbed in here, guess I was not lol. I'm officially subbed now though!

Hope you recover soon man, don't let it get to you. Get better and hit the gym hard, you can do it!

[phoenixr2]

Hmm.. I thought I was subbed in here, guess I was not lol. I'm officially subbed now though!

Hope you recover soon man, don't let it get to you. Get better and hit the gym hard, you can do it!

Thanks, can't wait to get back to it. Until that point though I got started on what matters even more.

16, Mar, 12
Cal burn
2,600 @ 930pm

Cal intake
2070 Calories
68.8g of Fat
195g of Protein
175.5g of Carbs

[phoenixr2]

17, Mar, 12
Cal burn
2,950 @ 11pm

Cal intake
2461 Calories
78.8g of Fat
247.5g of Protein
204.8g of Carbs

Getting that nutrition inline and slowly getting over being sick. I know I am already down in weight, and once I get back into lifting I will be ready to rock right off the bat. No playing around here. I have no reason, just a lot of lame excuses for why I am not where I want to be.

[phoenixr2]

I can't remember the last time I got a workout in, which is pathetic in itself. last one of I have in this log is from exactly a month ago. I know I have worked out since then though. I would say its been at least a week and a half if not more since my last workout though and I couldn't even tell you what I did. Finally getting back on my feet and feeling better. I had to get back to the gym. Get some blood flowing and release some feel good endorphins.

I am not even going to post weights because they were laughable compared to what I was doing before getting sick. all sets reps were 3x12. I just wanted to feel good and get everything moving again.

did db shoulder press, db bench press, leg press, BB RDL, Lat pulldowns, Cable curls, cable press downs, and then did some cable crunches, and cable rotations. Heart rate was staying elevated much more than normal. I tried to give myself a little push through the workout but definitely didnt want to kill my body because I am obviously not better. Felt good although lack of strength was frustrating. on the positive side, after a workout that terrible, I can only get better!

off topic, these are straight from heaven and everyone should try them!

[MJFan1]

If I miss going to the gym 2 days in a row, I feel paranoid haha. I take the weekends off and go Monday - Wednesday - and either Thursday or Friday, depends on what I'm doing.

[jaklcrow]

Glad to see you getting things back on track man! Dont sweat the big drops in strength/endurance. My #s are complete sht atm as well.

[phoenixr2]

If I miss going to the gym 2 days in a row, I feel paranoid haha. I take the weekends off and go Monday - Wednesday - and either Thursday or Friday, depends on what I'm doing.

normally you wouldnt catch me with more then 1 day off (and on rare occasions 2). Been getting sick like no other and came down with flu. Been out of work and everything the last week. feelsbadman.jpg

Glad to see you getting things back on track man! Dont sweat the big drops in strength/endurance. My #s are complete sht atm as well.

well look who stops by! yeah you know that feel of no strength definitely sucks. I know where I was before so just more motivation to get back up there again (when the body is strong enough and allows)


18, Mar, 12
cal burn
2830 @ 11 pm

cal intake
2109 Calories
73.4g of Fat
179.8g of Protein
202.6g of Carbs