Polishedball's Journey

[Smelly bull]

Just wanted to drop in and say good work Polished Ball!

[Payton1221]

I need to get serious to the macro level myself, been successful just going calories, but really want to get in summer shape and keep as much strength as possible.

If you've done it before, then you know it's not that difficult. If you haven't, then there are apps that make it easy, or you can be a dinosaur like me and do it with Excel: all my food favorites on the right (with carb/prot/fat/cals) and I just copy and paste to the left side of the worksheet as I eat (or perhaps before I eat). I start over each day by clearing out "yesterday's" foods.

I've got no where near the mass you do, but I found my abs for the first time in my life in Dec, and watching my macros is how it happened.

[polishedball]

I've got no where near the mass you do, but I found my abs for the first time in my life in Dec, and watching my macros is how it happened.

Thanks for dropping in, I started laying out the full plan today, with all meals i can pre-cook and afford (on a tight budget)


Shoulders

OHP

Bar X 12
95 X 16
135 X 6
185 X 3
155 X 8
175 X 8
175 X 5

Machine OHP
Stack plus 10
X 16
X13
X 10

Tri Push downs hammer grip

JM presses

bar X 12
95 X 10
185 X 6
185 X 6
185 X 4 (almost dental work)

Dips at body weight

[cmoore]

beastly as usual. I think I'd dislocate my shoulder again if I did what you're up to. Nice work big guy

[polishedball]

Bi's and abs

Preacher curl EZ bar narrow grip

bar X 12
42.5 X 10
72.5 X 10
92.5% X 6
112.5 X 6
132.5 X 5
162.5 X 3 (ugly reps)
132.5 X 5

straight bar
70 x 10 X 3

Machine double bi giant drop set
55 X 8
45 X 9
35 X 7
25 X 6
15 X 15

Abs cable crunches and decline crunches

[Payton1221]

Thanks for dropping in, I started laying out the full plan today, with all meals i can pre-cook and afford (on a tight budget)

I usually eat 2-3 cans of tuna, and I think the Kroger brand ($0.69/can) is not only cheap, but it has the best taste. I'll usually eat it with pork rinds, and three cans with "some" pork rinds is about 100 grams of protein, 18 grams of fat, and 570 calories AND it only costs about $2.50 (+/-). I've eaten it with crackers or Cheez-Its, but I naturally gravitate to low fat foods, so I'm usually trying to find fat to eat anyway, so that's why I like the pork rinds. Grilled chicken breasts are pretty awesome, too (8 cooked ounces contains 72g protein and ~360 cals if eaten skinless), but they can be a little expensive.

[polishedball]

Hits some legs
Sled
went from 290 to 1310 in 90# increments five reps each till last set then only 4

Calve raises, standing and lying on the sled

squats still working the form went up to 365 X 4

Dips
BW X 16
75 x 10
125 X 8
150 X 10
150 X 10

[Payton1221]

Dips
BW X 16
75 x 10
125 X 8
150 X 10
150 X 10

Do you have a padded dip belt? I can't go as heavy as you, but at 100# I feel like I'm about to be cut in half

[polishedball]

Do you have a padded dip belt? I can't go as heavy as you, but at 100# I feel like I'm about to be cut in half

Nope just the standard leather one pretty wide in the back maybe that helps.

[polishedball]

50 minutes light low pace cardio

[polishedball]

Flat Bench
bar X 12
95 X 12
135 X 8
185 X 5
225 X 3
275 X 2
315 X 2
365 X 1
410 X 1 PR (was very happy with this on deficit) cut
335 X 7
335 X 6
335 X 4

DB pull overs
120 X 8 X 3

Flys machine 3 positions low mid high at 55#'s

[polishedball]

Deads

bar X 12
135 X 10
225 X 6
315 X 6
405 X 5
315 X 7


Close grip neuatral pullups

BW X 10
BW X 8
BW X 8
BW X 6

seated med grip row

up the stack till pin at 312

half hour walk on track

[Payton1221]

Flat Bench
275 X 2
315 X 2
365 X 1
410 X 1 PR (was very happy with this on deficit) cut
335 X 7
335 X 6
335 X 4

Deads
315 X 6
405 X 5
315 X 7

PB, you are one strong (and big) dude! Is/was your dad built similar to you? Not to give myself excuses, but I'm just curious about the genetic aspect of lifting and size.

[polishedball]

PB, you are one strong (and big) dude! Is/was your dad built similar to you? Not to give myself excuses, but I'm just curious about the genetic aspect of lifting and size.

My father was pretty big when younger loading trucks etc, but once he got a desk job he pretty much looks like your typical bellied american. He does still have some pretty decent arms, so I have hope for the muscle sticking around for abit.

[polishedball]

Hit flat bench for mac reps at body weight after a warm up I went
210 X 29

JM press
135 X 8
185 X 9
225 X 7

tri press down wide hammer grip

tri single handed pull down with inside rotation

abs machine @ stack

rope crunches @ stack

[polishedball]

Trap bar shrugs

Bar X 16
135 X 12
225 X 16
315 X 12
405 X 13
495 X 11

Upright rows
bar X 12
95 X 8
135 X 6
155 X 6
185 X 5 (kinda ugly)

Face pulls bunches of reps at most weight I counter balance

Chins

3 sets of 8 at BW


Double bi, on cable cross
55 X 8
50 X 12
47 X 8
then drop sets
50 X 4
40 X 5
30 X 5
20 X 7

Hammer curls
30 X 5
30 X 5
30 X 5
30 X 4

[Payton1221]

Trap bar shrugs
495 X 11

Have you weighed your trap bar? Mine weighs 50# (srs). You might have just done 500x11

Super strong as usual!

[polishedball]

Have you weighed your trap bar? Mine weighs 50# (srs). You might have just done 500x11

Super strong as usual!

Thanks, nope never weighed it out. I wish I could fit another plate on it. It feels so good pulling it from the floor also.


Shoulders

OHP military

bar X 12
95 X 12
135 X 6
155 X 6
175 X 5
195 X 4
205 X 1
225 X 1


Seated neutral grip machine press
stack +20 x 12
stack +20 X 12
stack +20 X 11

Frfont raises
50 X 8
50 X 8
50 X 8

Single kneeling under had pull through
34 X 8
34 X 8
34 X 8

1.5 mile walk

[polishedball]

Was hoping to hit a flex like leg workout yesterday, but the squat rack was busy n I didn;t have time to wait. so the usual

Sled up to 1300# in 90# increments after 200. 5~6 reps per weight.

then calf raises standing, seated, and inverted.

today the rack was available, tried to squat the weight wasn;t bad but at 315 started to get some pain in my left knee so I just called it a day. Been having a pain in there on and off for sometime. I thought it was gone as I didn;t feel it during legs yesterday, but did today.

[polishedball]

45 min cardio work... yuck sweat n like a faucet running. muggy n hot as hell today

[polishedball]

Saturday
Chest unfamiliar bench very narrow and thick padded, tuff to get in position.
FB
bar X 12
95 X 8
135 X 11
185 X 5
225 X 3
275 X 3
315 X 1
355 X 1
420 FAIL bicept cramp on way down, then leg cramp on way up. thinking it was the strange bench
340 X 5
340 X 5
340 X 5
295 X 10

Incline DB
100 X 10
100 X 10
100 X 9

My tri's were toast kinda did some flys but not worth logging as anything at weight once over my head couldn;t be held and came crashing to chest..

Sunday Back

Bent over row (underhand)
bar X 10
95 X 10
135 X 8
225 X 10
275 X 6
315 X 6
225 X 8

Overhand
225 X 10
225 X 10
225 X 7

Tbar rows Drop set (one 45# plate then filled rest with 25s)
s many reps at each weight, mostly 3~5 range

Neutral grip Pullups
BW X 10
BW x 8
BW X 8

wide grip pull ups assisted
X10,
X4
X 8

Slow mile walk on track

[polishedball]

Flat bench for BW reps
bar X 12
95 X 10
135 X 6
185 X 4
210 X 31 new PR

Trap bar shrugs. DL'd from floor (scene some balance it in the cage before)
135 X 10
225 X 8
315 X 10
405 X 11
495 X 10

Smith shoulder press seated

135 X 16
225 X 8
225 X 6
225 X 6

Neutral Grip machine OHP

265 X 10
265 X 10
265 X 9

Rear Deelt bent over fly's

20 X 16
40 X 10
60 X 8
60 X 6

1 mile walk

[polishedball]

Knee still sore so I change up the workout.

Lunges straight bar

Bar X 8
95 X 8
135 X 8
185 X 6 (left leg way weaker would almost fall over)

ATG squats
135 X 10
225 X 10
225 X 10
225 X 10
225 X 8

Calves ext on machine stack X 15 X 3

Hammer Curls
25 X 6
40 X 6
50 X 6
60 X 5

Double bi on fly machine
drop set
57 X 4
50 X 8
40 X 6
30 X 8
20 X 14

1/2 mile walk

[polishedball]

Back

Rows Close grip cable

312 X 10
322 X 10 got creative
332 X 7
342 X 5


Rows Wide Grip

312 X 12
322 X 8
332 X 6

Pull ups Neutral
BW X 8 X 3

Rope crunches @ stack

Machine Crunches @ stack

[polishedball]

First off I have dropped 12 pounds in the last 3 weeks, since cleaning diet and dropping 2K calories a day. Back at 205 now.

Flat Bench ~ everything hurt today ended up going lighter weight more reps

bar X 12
95 X 10
135 X 8
185 X
225 X 5
275 X 4
315 X 3
365 X 4
345 X 5
225 X 20
245 X 12

Incline DB
75 X 16
75 X 15
75 X 9

Cable flys 3 positions set each.

[DubfromGA]

Unreal bench weights & sets.

Strong work you are doing.

[cmoore]

Good work here. Keep it up big guy.

[polishedball]

Unreal bench weights & sets.

Strong work you are doing.

Thanks, trying to still improve on cut, just shouldn't have worked arms earlier in week, very rare I do isolation work on them, and this time it has caused tons of pain.

Good work here. Keep it up big guy.

Always appreciate your encouragement Thanks!

[polishedball]

Shoulders

Seated smith

Bar X12
95 X 12
135 X 12
225 X 8
225 X 7
135 X 17

Standing OHP went light today

135 X 8
135 X 8
135 X 8
135 X 7

Seated machine OHP neutral grip

Stack +20 X 10
" X 10
" X 9

Front raises

40 X 8
40 X 8
40 X 8

Rear Delt reverse flys
60 X 8
60 X 8
60 X 7

JM press
135 X 10
135 X 10

Tri Press downs neutral grip bar

[polishedball]

Bent over rows underhand

Bar X 12
95 X 10
135 X 10
185 X 6
225 X 8
275 X 8
315 X 6
315 X 5 lost grip strenght
225 X 16
225 X 12

Overhand only one set as caused my forearm pain

225 X 11

T-bar drop set
didn;t pay attention to weight started with a 45 then 25's to fill the bar
about 4 reps each weight

Seated rows narrow grip
drop set from stack down 40# increments

Neutral grip pull ups
3 sets of 6

double bi's on fly machine @ 52#, 40 # and 50 #