UNTILthen's quest for 10% BF

[UNTILthen]

Legs and arms today, but I had to skip legs due to slight pain in my left knee on my first set of squats. It wasn't terrible, but I figure better safe than sorry. Hopefully, I can get in a good session of cardio over the weekend. So I skipped ahead and determined to have a killer arm workout....mission accomplished!

Arms

Close Grip Barbell Press
135 x12
185 x5
----------
225 x6
245 x7
245 x6
245 x5, 225 x4 (drop set)

Cable Rope Extensions
160 x10
160 x8
160 x8
180 x5, 150 x3, 120 x4 (drop set)

Dips
bw x11 (failure)

Chin-Ups
bw x7
bw x7
bw x6
bw x5

I just added chins to the lineup, and man, they felt great! Got a good pump right out of the gate!

Barbell Curls
75 x8
95 x8
95 x7
95 x6
95 x5, 75 x5 (drop set)

Incline DB Curls
30 x10
30 x8 (failure)

Decided to work on forearms since I had the time from skipping legs today. I think forearms are a weak area for me anyway...it was good to work 'em. Got a great pump.

Reverse EZ Bar Curls
75 x8
75 x8
75 x7

DB Wrist Curls
40 x8
40 x8 (failure)

Need to keep the diet tight over the weekend.

[UNTILthen]

Diet was pretty good over the weekend if you don't count my "cheat" meal on Saturday against me. Mmmm...pizza and choc chip cookies (3)! Kept it tight on Sunday though and back to work today...

I've recently been taking the low volume / high intensity approach with my workouts. I think this might be best for me on this IF diet and training fasted. I just don't have the energy required for lots of volume.

Chest & Shoulders

Flat Bench Press
135 x12
185 x3
225 x3
----------
275 x7 !!!
285 x4, 245 x4 (drop set...great intensity on these two sets)

Low Pulley Cable Crossovers
60 x6
--------
70 x10
70 x10
70 x9

Seated Military Press
135 x6
--------
185 x6
185 x5
185 x4, 155 x4 (drop set)

Lateral Raises
30 x10
30 x10
30 x8
35 x6, 25 x6 (drop set)

Dips
bw x6
---------
bw+30 x10
bw+50 x7
bw+50 x6, bw x6 (drop set)

Killer!

PWO meal of 2 scoops of whey in 10oz skim milk, 5 oz chicken breast, medium sweet potato. Still hungry...roast beef, tomatos, and lettuce on multigrain bread, a cup of fresh pineapple and two tbs of peanut butter.

Later on for dinner....8 oz of tilapia seared in olive oil and garlic, steamed veggies...still hungry...ate 3 eggs. Finished the night w/ casein protein pudding!

1949 cals
62g fat
147g carbs
208g protein

[UNTILthen]

Down to 207.5 today! Really encouraged by that...It's a rest day so just cardio, stretching, and core

20 min stationary bike + 15 min treadmill 4.0 mph and varied incline levels

superman extensions, front and side planks.

PWO....1.5 scoops of whey, 2 tbs pb...gonna hook up a big chef salad here in a minute...finished the day with chicken fajitas and homemade guacamole...my favorite meal! casein powder and egg whites shake for the nightcap.

1884 cals
74g fat
113g carbs
202g protein

[UNTILthen]

Decided to do biceps w/ Back&Traps today to balance the time I was spending in the gym w/ the Legs&Arms workout. Biceps is a natural fit w/ back training anyway...

Back, Traps & Biceps

Barbell Bent Over Rows
135 x10
185 x4
225 x3
--------
255 x7
255 x6
225 x8

Added a new exercise today for mid/lower traps...felt good contraction in the middle back...will continue to incorporate these in the rotation.

Chest Support DB Rows
50 x8
50 x8
50 x10

Shrugs
135 x10
225 x3
295 x2
--------
375 x8
375 x8
375 x8

Another new trap exercise...face pulls...really liked these two...started off w/ exercise bands, but they didn't work me hard enough...went to the rope and cables to finish...

Face Pulls
band x10
band x15
seated rope cable pulls 120 x6
100 x8 (killer sets on these last two!)

Chin-Ups
bw x8
bw x8
bw x7

Loving the chin-ups man!...I can do a few more of these than the pull-ups...works the back great, but also the biceps to get them started w/ a bang!

DB Curls
50 x6
50 x6
50 x6, 30 x6 (drop set)
55 x4, 35 x8 (drop set)

torched!

PWO: 2 scoops whey, whole wheat spaghetti w/ sauce and morning star crumbles, white chicken chili (northern beans, chicken, cayenne pepper, olive oil, cumin)...later had a couple of leftover chicken fajitas, two tilapia filets w/ olive oil and garlic and small portion of guilty pleasure...Kraft three cheese pasta shells. Mmmm...so good! Finished the night w/ double chocolate casein protein powder, egg whites and milk pudding w/ reddi wip on top!

Not sure if it was the new variation of rows or the face pulls, but the back is sore in a good way this morning. Also finished the day strong on my diet...great protein to calorie ratio.

1792 calories
21g fat
158g carbls
239g protein

[UNTILthen]

Nice off day yesterday w/ just LISS cardio stationary bike and treadmill work. My diet was good most of the day, but I got off track a little last night w/ some chocolate treats while was watching hoops. :O Sort of felt guilty, but it's all good. Back in the saddle today and had a killer Legs and Tricep workout! Narrowed my stance a bit on the squats and proceeded cautiously after last week's knee pain caused me to skip legs. Had a great workout today and felt strong! Decided to throw in some forearm work at the end...my forearms are kind of thin and need the work...

Legs, Triceps, & Forearms

Squats
bw x15
135 x10
185 x8
225 x5
---------
275 x8
275 x8
275 x8

Like I said...I narrowed my stance and actually got deeper on these squats than I had been previously...felt great! I could really feel it more in my quads today.

Standing Calf Raises
135 x10
225 x12
275 x12
---------
325 x15
325 x14
325 x12

SLDL
115 x10
---------
185 x8
205 x8
205 x8
205 x8

Leg Press
300 x8
-------
400 x8
400 x8
400 x8

Leg Press Calf Extensions
400 x14
400 x12
400 x12

Leg Extensions
160 x10
180 x10
180 x10
180 x8

Close Grip Bench Press
135 x10
185 x3
----------
245 x8
245 x7
245 x6
225 x8

Rope Ext
160 x10
180 x7
180 x7
200 x4, 160 x4, 120 x6 (drop set)

Reverse Preacher Curls
55 x10
55 x10
55 x8

DB Wrist Curls
40 x10
50 x8
50 x8

[UNTILthen]

Good Chest and Shoulders workout today...mixed it up a little bit w/ some new exercises.

Chest&Shoulders

Flat Bench Press
135 x12
185 x3
225 x3
--------
285 x5
255 x8
(DB presses)-> 70 x10
(Guillotine press)-> 185 x8

Dips
bw+50 x7
bw+50 x7
bw+50 x5, bw x4 (drop set)

Mid Pulley Cable X's
50 x10
50 x12
50 x12

Standing DB Military Presses
30 x5
-------
60 x5
60 x5
50 x8

DB Lateral Raises
30 x10
25 x12
25 x12

Cable Rope Face Pulls
100 x8
100 x8
100 x8

Good workout...might want to add a couple of extra sets of DB bench presses or guillotine presses next time to really finish strong on chest.

[UNTILthen]

Cardio yesterday...beautiful 80 degrees and sunny....got outside on the track and did HIIT sprints. It was awesome! Great workout and legs still sore today.

Getting ready for the gym this morning...down my BCAA's preworkout...just felt pumped and ready for the gym...felt like I could run through a wall!...knew it was going to be a good workout.

Back/Traps/Biceps

Bent Over Rows
(several warmup reps)
265 x8 (PR)
265 x6
235 x8
(DB rows to finish)
70 x10 (good stretch and finish w/ the DBs)

Chest Supported DB Rows
55 x8
55 x8
55 x8

Shrugs
(several warmup reps)
385 x8 (PR)
385 x8
385 x8
335 x10 (strict form, hold at the top)...Traps were scorched

[u]Chinups[u/]
bw x10 (PR)
bw x8
bw x6

Barbell Curls
105 x7
95 x7
95 x7

DB Curls (full supination)
40 x7
40 x7
30 x10

Reverse EZ Barl Curls (forearms)
75 x8
85 x8
75 x6

DB Wrist Curls (forearms)
50 x8
50 x7
50 x6

Arms are gorged!...Freakin' trashed!

PWO...2 scoops whey, lo mein, grilled chicken and fruit...shooting for 2000 cals by end of day...

By all the BMR/maintenance formulas, I should be taking in more calories than I do. By my personal experience bulking last fall, I found those numbers to be off and too many for me. But even still, I'm way under....I'm eating the amount of food that I'm comfortable eating....But I am making somewhat of an effort to up my calories on training days. I really upped the carbs yesterday and finished w/ higher cals in a day than I have in a while. And I must say, I felt great this morning!

2255 calories
43g fat
253g carbs !!!
216g protein

[UNTILthen]

good workout today

Legs & Triceps

Squats
(warmup)
285 x8
285 x8
285 x8 (calf raises to finish x15)
275 x10 (calf raises to finish x15)

freakin gutted out these last two sets...big time work!

more calf raises...325 x 15, 325 x15

SLDL
(warmup)
225 x8
225 x8
225 x7

Leg Press
(warmup)
425 x8 (finish w/ calf extensions x15)
425 x8 (finish w/ calf extensions x15)
425 x8 (finish w/ calf extensions x15)

Leg Extensions
190 x8
190 x8
190 x8

Close Grip Press
(warmup]
255 x8
255 x6
225 x6

Rope Ext
180 x8
180 x7
200 x4, 160 x4, 120 x6
200 x4, 160 x4, 120 x4

PWO: 2 scoops whey + milk, turkey breast, squash, potatoes, slice of BBQ chicken pizza

[UNTILthen]

Had a death in the family last week that took me out of town for a couple of days. Decided to go ahead and take the week off to recover. Got in one good deload type workout and one HIIT cardio session. But overall, a nice chance to recover. But I'm back in the saddle this week ready to go.

Chest & Shoulders

Flat Bench
warmup sets
285 x5
255 x10
255 x6
(DBs) 70 x10, pushups x8 (drop set)

Low Pulley Cable X's
60 x10
60 x10
60 x10

DB Shoulder Presses
60 x8
60 x6
60 x5, 40 x4 (drop set)

DB Lateral Raises
25 x10
25 x10
25 x10

Cable Face Pulls
100 x10
100 x8
100 x8

Dips
bw+50 x9
bw+50 x6, bw x4 (drop set)

Great workout...good pump.

[UNTILthen]

(Tue)....bike 10min and 20 min HIIT on the treadmill.....then some stretching and core work....carbs down and fats up

weighed in....and my weight loss has stalled now for a couple of weeks....not really sure what's up....still eating at a significant deficit and working out hard. Of course, I took last week off to recover, so that could be part of it. I feel good about what I'm doing....it's possible that I'm recomping and exchanging fat weight for muscle weight...not sure.

[UNTILthen]

yesterday (Wed)....great Back and Traps workout

Back & Traps

Bent Over Rows
warmup sets
265 x8
265 x7
245 x8
(db) 70 x12

Chest Supported Rows
50 x10
50 x9
50 x9

Shrugs
warmup sets
385 x8
385 x8
385 x8
345 x10

Chins
bw x10
bw x7
bw x6

Intended to finish w/ biceps, but my tennis elbow in the left arm was bothering me from all the heavy back work (gripping and pulling), so I called it a day. Will work in biceps w/ triceps and legs on Friday....

1613 cals
61g fat
72g carbs
177g protein

Bummed about my weight loss stalling the past couple of weeks, so i kept the cals a little lower today. I had been pushing myself higher toward 2000-2100 on workout days because the formulas suggest it. But I'm just going to eat until I'm satisfied while still trying to hit my macro ratio. See if that gets the weight going down again. O

Of course, I probably need to up the cardio a little....only getting in a couple of cardio sessions most weeks.

[UNTILthen]

Did some new calcs based on my current measurements (210 lbs, ~18% BF) and reading about max cal deficit thresholds. I'm basically already there...just some slight adjustments for targeted ~1.7 lbs/week fat loss.

workout days (6 days per week) = 1900 cals
rest day = 1600 cals

The main thing is I get consistent w/ that 3rd cardio session every week...keep up the hard lifting 3x per week.

Hit Legs and Arms today. I ran yesterday. And as I look to step up my running by getting in another run on Sunday, I decided I needed to back off the heavy squatting to save my knees and overtraining my legs.

Legs & Arms

Squats
warmup on bike for 10 min, then couple of warmup sets
225 x10
245 x10
265 x10
265 x10

Calf Raises
265 x15
295 x12
345 x12
345 x10

Close Grip Presses
warmup sets
255 x8
255 x6
255 x6
225 x6

Rope Ext
(strict form)
160 x10
160 x8
180 x5, 140 x5, 100 x5 (drop set)

Barbell Curls
warmup set
(strict form)
75 x10
85 x8
85 x8

DB Curls (full supination)
(strict form)
30 x10
30 x8
30 x8

[AntoineDufour]

good lifts! take it slow and steady, u will look great at end im sure

[UNTILthen]

Still going hard...just slacked off on the log this week....

Chest & Shoulders on Monday, HIIT sprints outside on the track Tuesday, Back & Traps on Wednesday, 3.5 mile run Thursday (absolutely gorgeous outside...sunny and 75)

...on target w/ the diet....tightening up on the carbs....recognized that I'm fairly carb sensitive, so I'm trying to really watch those beyond 3pm...even on training days.

Spring is in the air and I'm loving the warmer temps....getting outside for runs is great....getting off the treadmill....

Down to 208.5 today....vascularity in arms and legs increasing....chest and abs getting leaner, but still a ways to go. I need to post an update pic....haven't done that since I started back in January. I'm on the right track though....just gotta keep pushing.


Legs & Arms

Squats
warmups
265 x8
275 x10
275 x10

SLDL
warmups
235 x8
235 x8
235 x8

Leg Ext
150 x10
180 x10
180 x10

Close Grip Bench
warmup
265 x6
245 x6
225 x6

Rope Ext
180 x7
160 x8
180 x4, 140 x4, 100 x6 (drop set)

Chins (these freakin kill my Bi's!!...PR on the chins and the pullups this week w/ 10!)
bw x10
bw x8
bw x6

DB Curls
40 x8
45 x6
30 x10
30 x9

[UNTILthen]

Still rockin the workouts and diet is on point....just another slack week logging my workouts on here. Work and family are just extra busy these days and I haven't had as much time to get online...

Like I said before, I've been really focusing on tightening the diet. I'm hitting about 1800 cals per day...not a lot lower than before. But I'm really trying to avoid carbs except for pre and post workout meals. Still sorta following the IF protocol, but I have been slipping in a very light bite to eat pre workout just to fuel my workouts a little better.

I"m down to 206 today. Just noticed my previous post from last Friday...I weighed in at 208.5....dropped 2.5 lbs this week....that's awesome! I knew I'd had a great week and it's nice to see it reflected on the scale (it doesn't always). The workouts have been intense. In addition to the weights, I got in a great HIIT cardio session on Tue (sprints on the track) and a good 4 mile jog yesterday. I hit legs and arms today...HARD!

Legs & Arms

stationary bike warmup; bw squats warmup; light weight squat sets warmp
Squats
275 x8
275 x10
275 x10

SLDL
205 x8
205 x8
205 x8

(SLDL super-setted with standing calf raises)

Calf Raises
345 x12
345 x12
345 x11

Leg Ext
150 x8
170 x10
190 x10
190 x8

(leg extensions super-setted with close grip bench press)

Close Grip Press
warmups
245 x9
245 x8
245 x6

Tricep Press Downs
180 x10
220 x8
220 x7

(press downs super-setted with chinups)

Chins
bw x12 (PR!!!!)
bw x8
bw x6

DB Curls
40 x8
40 x7
45 x5, 35 x4 (drop set)

Freakin crushed this workout! The super sets wrecked me for sure! PWO meal of 2 scoops of whey in milk.....trout fillet, jasmine rice, steamed broccoli/cauliflower, spinach/red, yellow, green peppers/grilled chicken/olive oil and red wine vinegar dressing!