Got to start focusing on me weak points as they are now really holding me back from progress and impairing overall quality of life. curse you inflexible body! I attended a heated Vinayasa (sp?) yoga session today. WOW. I can't remember the last time I sweat that much. Head to toe drenched body was shaking. What a different type of work out that I was definitely not used to! Need to start getting into it regularly though and focusing on fixing some muscular imbalances ive been ignoring.
Ill also be starting a log for Promeras new Beta-Cret PWO. First legit log Ive done and Im all about my pre work outs so should be fun.
Last weigh in was 224. I'd put BF% closer to 15 these days. That number is only going down now. Ill get some pics at this point to see where Im stopping the bulk. Missing being lean!!!!! Im thinking 210 at 10% should be pretty fun. 2012 no time for games lets make this happen!
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
ProMera sponsored log up. Please sub in and join along for a run with some BETA CRET madness.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
My thread got demoted from 5 star to 4. Haters gonna hate! give me 0 stars it wont phase me, Ill still be here busting my butt to perfect my body!
workout from today.
Been a bit inconsistent from sickness/holidays/ and some serious muscle imbalance issues. Getting back on to the PHAT routine. My work out from tonight
1 Hour of heated yoga. If you have never tried this, you need to!
Some ab work,
Rope Crunch w/ Twist
80x10/10, 80x10/10, 80x10/10
Decline Crunch
BWx15, BWx15, BWx15
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Don't worry my friend, I haven't forgotten about you I'll have to catch up with this log but I want to ask really quick, what are speed squats?
"There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think. Talk to me again when you get in contest shape."
Don't worry my friend, I haven't forgotten about you I'll have to catch up with this log but I want to ask really quick, what are speed squats?
They are squats performed at 65-70% of your 3RM. Same motion but the idea here is to perform the concentric portion of the squat explosively. Helps build explosive speed. Feels weird though because you load the bar up lighten than normal, but you want to apply the same force to the bar, so that you move the bar at a much quicker speed. Im just getting back into the routine again but I Was playing with the weights. I was coming up with so much speed on those sets that my heals were coming up and I was almost jumping off the floor completely LOL. got to go a bit heavier next time.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
ProMera sponsored log up. Please sub in and join along for a run with some BETA CRET madness.
So is this log dead?
If so, linky?
Edit: Nvm
You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
this log will never die. Ill be more active on here now. some of the posts (especially workouts) will be cross posted between here and my sponsored log.
how you doing man? hows progress been going? Ill swing by your thread in a minute
So I weighed in the other day mid-late day after drinking a ton in the morning then having sushi. 226. havent seen that number in a long while. Oh well, I know it wasnt a true weight and I'm coming back down from that anyway!
Last edited by phoenixr2; 01-09-2012 at 06:48 AM.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
They are squats performed at 65-70% of your 3RM. Same motion but the idea here is to perform the concentric portion of the squat explosively. Helps build explosive speed. Feels weird though because you load the bar up lighten than normal, but you want to apply the same force to the bar, so that you move the bar at a much quicker speed. Im just getting back into the routine again but I Was playing with the weights. I was coming up with so much speed on those sets that my heals were coming up and I was almost jumping off the floor completely LOL. got to go a bit heavier next time.
I see, do you feel they help you with regular, heavy squats? My legs have always been a weak point when it comes to squatting, it's seems like all the bike riding I ever did never helped my legs a bit =/
"There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think. Talk to me again when you get in contest shape."
I see, do you feel they help you with regular, heavy squats? My legs have always been a weak point when it comes to squatting, it's seems like all the bike riding I ever did never helped my legs a bit =/
I do. I used to struggle a lot getting out the bottom but I do much better now. I also do a variety of foot positions, along with heavy leg presses and hack squats, so between the variety Ive improved squat greatly. I started squatting with a belt for a few times. I could definitely squat more, but I was worried. felt like I was putting a band aid over a problem. Kinda a double edged sword I feel like. Just because I can do more with it on, does that really mean I should?
Back strength took the biggest toll from slacking/sickness/holidays oh well. such is life Ill get back to previous and crush those numbers too.
Upper Body Power day
Bent over row
225x4, 245x5, 225x4,
Weighted pull ups
BWx9, BWx7
Rack chins
BWx10 (overhand grip), BWx10 (underhand grip)
DB flat press
90x5, 110x5, 110x10
Weighted dips
BW+50x10, BW+60x10
DB shoulder press
60x10, 70x10, 70x9.75
EZ bar curls
75x10, 85x10, 90x10
Skull crushers
75x10, 75x10, 75x10
Then got some core too
Hammer Strength ab crunch 80x12, 90x12, 100x11, 100x7
Oblique weighted twists
25x12/12, 25x12/12, 25x12/12
Cable crunch
100x12, 120x12, 130x15, 140x15, 150x15
good workout feels good. Not all my numbers are back but Im not upset overall, Ill get there again.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Damn mate that's some impressive rowing numbers right there! Still following your progress, you should put the link to the new thread in here so people can easily transition over to the other thread. All the best.
Mike
Edit: Don't mind me, totally missed the link in your sig. Blindness ftl...
Damn mate that's some impressive rowing numbers right there! Still following your progress, you should put the link to the new thread in here so people can easily transition over to the other thread. All the best.
Mike
Edit: Don't mind me, totally missed the link in your sig. Blindness ftl...
tried to make it easy to see without making a huge sig.
Today was supposed to be a power day for legs. Last couple days though my calves have been killing me. They are so ridiculously tight its not even funny. They feel like they are always contracted and have a full pump, but I havent even worked them out too recently. Feels bad man. Take yesterday and today off, tomorrow is upper body and sat will be legs so we will see how they feel then. They better be good soon is all I know lol
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Back and shoulders hypertrophy training for me today. Energy was down. Who would have thought sleeping would be important? Uh slowly getting back into it with weights. they are definitely all down and cutting cals back I definitely am feeling as well. Going to be worth it though.
Bent over BB row (speed set)
185x5, 185x5, 185x5, 185x5, 185x5, 185x5
Rack chins
BWx12 (overhand) BWx12 (underhand) BWx12 mixed grip
Seated row
150x12, 140x12, 140x12
DB shrugs
40x15, 45x15, 50x15
Close grip pulldowns
120x20, 120x20
Seated DB shoulder press
55x12, 55x12, 55x12
Upright rows
65x15, 65x15
Lateral DB raises
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Leg Hypertrophy day
Squats
185x5, 185x5, 185x5, 205x5, 205x5, 205x5
Hack squats
225x12, 225x12, 225x12
Leg press
405x15, 405x15
Leg extensions
80x20, 80x20, 80x20
RDL
135x12, 135x12, 135x12
Seated leg curl
90x15, 100x15, 100x15
Kneeling leg curl
55x12, 70x12
Standing calf raise
105x15
Seated calf raise
45x20, 45x20, 45x20
First leg workout in a while. Calves have been killing me recently so was giving the legs a break, went a bit lighter than I normally would on some of the lifts. Calves were fine all the way till I got to standing calf raises and then they felt like they were going to explode. Don't know whats going on but the pain is not normal so going to try giving them a little more rest.
Core after was
Hammer strength ab crunch
80x12, 90x12, 90x12, 100x12
Decline weighted crunches
BW+25x12, BW+25x12
Oblique crunches
BW+25x12, BW+25x12
Good workout today. Energy was down. Slept way too much last night and preworkout I used did nothing but taste good.
So I am supposed to be logging BETA CRET but it still hasnt shown up and I ran out of my normal pre (ASSAULT) I had some samples of Super Pump. it gets a thumbs down from me. I am not impressed. tastes like Hawaiian punch but besides that it does nothing for me Still pushing hard and getting those workouts in though. Aint nothing to it but to do it right! No more excuses, no more reasons, no more future plans or dates. Im making the body I want and nothing is holding me back. I want to show and inspire others that you can truly achieve whatever you want in this world.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
4kcal burn
3013kcal intake
119.2g of Fat
229.5g of Protein
262.6g of Carbs
Hitting that heavy upper day tomorrow and cant wait. Still sore today but I cant wait to get this workout in. Aiming to set a PR or two.
Purchase Muscle Pharms "smores"flavored combat powder. Not too shabby I must admit. Another good protein to add to the arsenal I feel. Nice to have options when whole foods arent an option.
Slowly cutting back down. Already starting to see more definition again and thats got me pumped. I miss being super lean, and this time coming back down I should have a bit more LBM on as well so will look better.
Upper body POWER day.
Bent over BB rows
225x5 245x4.5, 245x5
Weighted pull ups
BW+10x8, BW+10x6
Rack chins
BWx12, BWx12
DB flat press 105x5, 110x5, 120x5 <------------Killed PR
Dips (weighted)
BW+50x10, BW+50x10, BW+50x10
Seated DB shoulder press
60x10, 65x10, 70x10 <--------- New PR here I do believe
EZ bar curls
85x10, 95x10, 95x10
Skull crushers
75x10, 80x9, 80x10
DB shrugs
65x10, 75x10, 85x10
Good workout overall. Really happy I put up 120s. Felt insane. Every time I PR on DB bench I think back to when I used to struggle with 40's. Consistency pays off for sure. Weight is also coming back down and strength is going up. Amidoingitright?
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
4200 kcal burn
2930 Calories
124.6g of Fat
241.9g of Protein
199.8g of Carbs
big deficit but I felt full and wasnt going to stuff my face to make up for it. feel fine overall so thats all that I really care about.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
So you got the bodybugg back in action I take it? Just curious, what do you think you'll be lean at this time around?
"There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think. Talk to me again when you get in contest shape."
So you got the bodybugg back in action I take it? Just curious, what do you think you'll be lean at this time around?
yeah I did. I go through spurts of wearing it too. I dont even know why, I am extremely good at guessing my burn for the days depending on which job(s) I work and my activies for the day. I need to be more consistent tracking intake again as I been slacking there.
Id like to stay around 200 with good definition. a legit 10%ish area. something do able but not obsessive over every detail of training and diet. well start cutting down and see how its looking. all I know is what I got down last time I loved the definition but definitely wanted some more size with it!
legs from 18th
Squats
245x5, 275x5, 295x5
Hack Squats
275x10, 295x10, 315x5
Leg extension
130x10, 140x10, 150x10
RDL
135x8, 155x8, 175x8
Kneeling leg curl
70x12, 70x12, 80x12
Standing calf raise
120x10, 150x10, 180x10
Seated calf raise
90x10, 90x10, 90x10
no PRs, still working back into legs. calves held up during raises this time but man they feel super weak now. Hopefully I get them back on track quickly!
Back/shoulders Hypertrophy
Bent rows
185x4, 185x4, 185x4, 205x4, 205x4, 205x4
Rack chins
BWx12, BWx12, BWx12
NG cable row
130x12, 150x12, 150x12
DB rows
35x15, 40x15, 40x15
CG pulldowns
120x20, 130x20
Seated DB shoulder press
55x12, 60x12, 65x12
Upright rows
70x15 80x14
DB lateral raises
15x20, 15x20, 15x20
freaking shoulders were SHOT at this point and back was burnt. Good workout but nothing earth shattering for numbers. don't have to set PRs every workout to get benefit from it though.
Then tonight I went rock climbing. yep and arms are completely toasted now. What a good time though. definitely think I am going to get into that! http://forum.bodybuilding.com/showth...hp?t=141570911
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Rip into to those legs, not mirin unless you have dem quads. I had a break over Christmas and new year but now im back at work , im back at lifting heavy and cutting.
Cutting to 170 Log - 90's bodybuilders, hot bishes & sometimes lifting
Cool, I though about getting a heart rate monitor/pedometer dealie but decided against it, it's not needed but even now I'm tempted to get one =/ Being a bit relaxed with the diet?
"There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think. Talk to me again when you get in contest shape."
Cool, I though about getting a heart rate monitor/pedometer dealie but decided against it, it's not needed but even now I'm tempted to get one =/ Being a bit relaxed with the diet?
yeah I had been much more especially while putting on size otherwise I wont eat enough. size and strength went up but not feeling it. I miss my leanness and cardiovascular conditioning I used to have. need to find the happy medium between where I am at now and what I used to be.
Banned camp? hopefully its not for long man, come back soon!
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Lol get my buns posting? Where you been Nes? What's your game plan for the challenge?
I'm doing well. supposed to be my day off today but so sore decided I would go do some light spinning for an hour and get the legs moving. Im back to cut mode. I put on good size but too much fat in the process :/ This next month you better stay tuned in on this thread cause Im going to blow you guys away.
Weighed in a 223 this morning. Watch me shred this month
Last edited by phoenixr2; 02-05-2012 at 08:16 PM.
My IIFYM/Clean eating/IFing/6 meals a day/no carbs after 6:49pm/CKD/ Leangains/ weight watchers points inspired nutrition/lifting log
not srs. but check it out anyway.
http://forum.bodybuilding.com/showthread.php?t=118850741
“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
Theodore Roosevelt
Lol get my buns posting? Where you been Nes? What's your game plan for the challenge?
I'm doing well. supposed to be my day off today but so sore decided I would go do some light spinning for an hour and get the legs moving. Im back to cut mode. I put on good size but too much fat in the process :/ This next month you better stay tuned in on this thread cause Im going to blow you guys away.
Weighed in a 223 this morning. Watch my shred this month
Ive been here and there, busy and depressed and anyway, lol.
I want to lose 8-10 lbs per month til end of June.
Keto.
Water.
Fiber.
Exercise.
Dedication.
I have to get this right one of these days and stop being so dang lazy. Every year I get worse physically.
Glad you are doing well though
I woke up so sore too, I didnt wanna move but I proceeded to do my morning workout knowing if I didnt get warmed up or stretched out I would be in worse pain all day.
Now I thought I read not too long ago that you didnt feel as healthy with the muscle mass...so you changed your routine. Was that you?
I will stay tuned I promise.
Show me how shredding gets done!
BB Member since 2008
Workout Gear/Curves for Women, by AVON
http://julietlarosa.avonrepresentative.com/
Join my CrazyFastWeightLoss on facebook
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Rom 12:16 Be of the same mind one toward another. Mind not high things, but condescend to men of low estate. Be not wise in your own conceits.
Weight Losses: (GOAL is to lose 8-10 per month)
December 2011... -10
January... -10
February... -1
Life is too short and special to be depressed my friend. What's on your mind?
Sounds like you have a game plan, just make sure all the details are worked out so it can go as smooth as possible. Dedication is key! Yep, no more excuses, start right now and make the changes you need to to get yourself back on track and living a healthy life you want.
It might have been me. I've had a lot of ups and downs. Been sick a lot this winter plus an injury, plus my general indecisiveness of what do I want to do with my body. I started doing good with putting on some size. I was eating well and increasing calories and my strength and size kept jumping up and up and I loved it. Well if a little is good, a lot must be better right? I started getting back to old eating habits in the justfication that more calories would help me grow. That it did alright, just not the growth I wanted. So I am back on track for leaning on, and I should have a bit more muscle mass this time around.
you have a current log your running or just participating in the obf?
Originally Posted by NesQuickChick
Ive been here and there, busy and depressed and anyway, lol.
I want to lose 8-10 lbs per month til end of June.
Keto.
Water.
Fiber.
Exercise.
Dedication.
I have to get this right one of these days and stop being so dang lazy. Every year I get worse physically.
Glad you are doing well though
I woke up so sore too, I didnt wanna move but I proceeded to do my morning workout knowing if I didnt get warmed up or stretched out I would be in worse pain all day.
Now I thought I read not too long ago that you didnt feel as healthy with the muscle mass...so you changed your routine. Was that you?
I will stay tuned I promise.
Show me how shredding gets done!
Slowly getting back into the things. Calories deficits are so not fun compared to surplus LOL. But then again Im tired of being big and really want that leanness back and boy its coming in well! Still lifting and getting protein so I should come back down with a bit more muscle this time.
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I'll have to catch up with this log but I want to ask really quick, what are speed squats?
tried to make it easy to see without making a huge sig. 
Still pushing hard and getting those workouts in though. Aint nothing to it but to do it right! No more excuses, no more reasons, no more future plans or dates. Im making the body I want and nothing is holding me back. I want to show and inspire others that you can truly achieve whatever you want in this world.
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