Creating a weapon of mass destruction.

[DstryEvrytng]

My legs are pretty tore up today, good shyt. Cardio was a 40 minute run, legs are killin me like i said so the pace was kinda slow at first then i hit a rythem for a half hour, then my wheels wore out so i slowed it down for the last 5 minutes. Still averaged at least 7 mph for the run. Chest and upper back. Incline bb press= 135x10x2, 165x8, 175x8, 185x8. I started 10 # heavier than last week due to it being my first push today. Going to try and up it 5# next week but incline will be my second movement then. Rotator was buggin me a bit but not bad. I supersetted pull ups between press sets 12x3, 10x1, 9x1. Flat bb press= 135x10, 185x8, 195x8, 205x7. Last set was ugly so i will remain here for the next session. Supersetted reverse grip pull downs with flat bench = 160x8, 170x8, 180x8. Decline press = 135x10, 185x8, 195x8, 205x7. Last set sukked so i will remain here. Supersetted with v grip lat pull = 150x8, 160x8, 170x8, 170x4. Bent over bb row = 135x8, 155x8. Was having big trouble with my lower back being sore ( no clue why) so i switched to t bar rows = 70x10, 90x8, 115x6. Supersetted rows with low cable flys = 40x15, 50x15, then dips = 20, 18. For some reason my lower back was sore causing me to not be able to keep my back straight for the rows. I was also real weak on the t bar row. At this point in the session i was pretty well toasted so that probly has alot to do with it also. Nutrition is, 1900 cals, 47 gr fats, 211 gr carbs, 220 gr protien. I managed to sleep (i do not sleep well) for about 7.5 hours. Fuggin dog has an ear infection and had to have a tube put in his ear. The wife is real good at keeping things quite thank god. Dogs are still a bich when sleepin during the day. Back down to 175. I do not know wtf was up with being 179 yesterday, seems like i was holding a ton of water. I am thinking of using a cutting supp, more for energy than fat loss.

[DstryEvrytng]

I fogot to bring my ledger tonight. My session was shyt anyways. Ran for 34 minutes. Legs still sore as f so started slow again to loosen up. Wasnt feelin it today but kept on anyway. Training was supposed to be lower back and shoulders. The lower back didnt go good at all. Legs were too sore to do much dead lifting. In hindsight i should have went sumo on the deads to negate some leg recruitment. Oh well. Did 2 sets of 12 at 135 bumped to 315 and it just wasnt happening for the legs. My back felt fine but legs and grip were f"d. Did 4 more sets of 12 at 135 to try and loosen up, it didnt work so i Went right to shoulders. Db military press = 30x10x2, 50x8, 60x8, 70x3-60x4-50x5. Side laterals = 15x12, 20x8, 25x8, 30x8, 27.5x8 ( the 30x8 set was ugly so i dropped and added the 4 th set). 1arm bent over lateral (i balance on the db rack with my opposing arm, i dont cheat this way). 30x8, 35x8, 40x8. Front lat raise with 45# plate = 4x12 reps. Side lateral machine = 70x10, 80x10, 90x10. Cable side laterals = 30x10x4. Abs where supersetted through most sets. Steep incline sit ups 4sets of 25. Leg raises 4 sets of 12. Seated weighted ab machine = 120x15, 130x15x140x15. I got in a better ab session than anything today. I like being sore but this time my legs are a little rediculous. Still going to hit the second leg session in 2 days but its gonna be a light one. Haha. Nutrition = 2100 cals, 53gr fat, 216 gr carbs, 218 gr protien. Slept like ****. The wife had to work so the dog with a hole in his ear was drivin me nuts. Its not his fault but he is dam annoying. Oh well. He should be all fixed up in another 12 days or so.

[DstryEvrytng]

36 minute run today, made the normal loop in under 17 minutes. 16:56. Then ran it again but a bit slower. Bi and tri today. Close grip presses = 135x10, 185x8, 195x8, 205x8. BB curl= 45x12, 65x8, 85x8, 105x6- 95x1. Skull crusher with cambered bar, 50x8, 70x8, 80x7, Preacher curl = 50x8, 60x8, 70x8. Dips= 15xbody, +45x10, +55x10, +65x10, +75x12. Seated db curl= 25x8, 30x8, 35x8. Db extention laying= 80x8, 90x8, 100x7. Hammer curl= 30x8, 35x10, 40x10. I supersetted this session due to time constraints. Didnt really have many sets today. I wanted to get some dead lifts in but ran short on time. Still have 2 days this week so deads and legs and other suplimental work still to do. Legs are still a bit sore but should be good for day after tomarrow. Sleep was 7 hours but ****ty. Notrition=. 1900 cals, 46gr fats, 166gr carbs, 232gr protien. I was pretty fired up to run today even though my legs were only about 70% pr on the hill training loop though. All weights seemed good for now, i am going to stay on all for another week before moving up.

[DstryEvrytng]

I already typed this out once and lost signal so heres a shorty version. Main concern was deads today seeing as my legs pussed out on me 2 days ago. Dead lift=. 135x10x2, 315x8, 335x6, 335x7, 315x8 t&g, 225x12 t&g. Was still weak legged and my paws where gettin tore up worse than normal, grip was good. Then i did some supplimental things as i had time. Single arm tricep extention reverse grip = 60x8, 65x8, 70x8, 65x4, 60x4 and worked the stack down by fives at 4-8 reps a plate until 25# then rep range was getting too high. Db shrugs= 70x10, 75x10, 80x10, 70 x12, seated calve raise= 100x12, 100x12, 100x12. Went real slow with the shrugs and calves trying to hit maximum rom amd holding 2 seconds at the top and bottom and taking 2 seconds to complete the motion. As soon as i get down below 10% i am going to post pics specifically to get opinions on what needs to come up. Right now i know my triceps, traps, legs and forearms need special attention. 30 minute run that was a 7 of 10. Nutrition was 1900 cals, 43 gr fat, 204 gr carbs, 197 gr protien. I am going to start on creatine again soon. It has been 2 monthes off now. I know i should be on other supps but there is just to f'n many out there to choose from so f it. Whey and creatine are all i have used for a long time. Why did andro get outlawed??

[DstryEvrytng]

No leg session today like i had planned. Cardio was 50 minutes of running. Idk how far i went but i was haulin azz, well for me anyways. Im guessin seven miles. 173.5# today. Nutrition is 2500 cals , 63 gr fats, 236 gr carbs, 222 gr protien. Sleep was shyt again but i am used to that by now. So used to it that i get to change shifts in 2 weeks. Great.

[DstryEvrytng]

20th, 21st and 22nd i didnt train. Remoded my bathroom and relaxed. Ran for a half hour this morning. Work schedule has been a pita already this week. Hopefully i will be back in the gym tomarrow. Nutrition = cals 2000, 25gr fats, 283gr carbs, 168 gr protien. Too much carbs today. Enough protien but i like to have protien and carbs even at around 200. Now i know why i feel like shiyt, i ate pretty crappy on my weekend and nutrition wasnt on par on this day either. Tomarrow is also going to ssuk for everything due to work schedule. Oh well, can only do so much at this point.

[DstryEvrytng]

I decided to start keepin track of my workouts by number, starting here on #22. I am guessing to get below 10% bf i am going to be on day 40 somewhere. I am counting training days and days i only do cardio seeing as cutting is the main focus.

[DstryEvrytng]

#23. 4.3 miles in 36 minutes. I finally measuredy normal loop that i run. This was 2 laps. I used the free i phone app called log your run. Seems like a good app for runners. Graphs your speed and measures your distance and gps routes your run. Pretty cool app. Legs today. Leg extentions= 60x15x4. Squats = 135x10x2, 200x8, 220x8, 240x12, 260x4. 5 pound improvement plus heavy 4th (4th was a bit ugly form). Leg press= 325x12, 540x8, 565x8, 585x8. 5 pound improvement plus screwed up my math and added 25 pounds each set instead of 20. Good mistake, i didnt notice at all. Haha. Calve press same reps and weight as leg presses. Seated calve raise= 150x10, 125x12, 130x12, 135x12 (ugly). I always start too heavy on these and do not get full ROM. Need to be much more strict with calves. Straight leg deads = 135x12, 200x8, 220x8, 220x8, 240x8. 5 pound improvement. Ham curl laying= 110 x8, 120x8, 130x5. 10 pound improvement but last set was short and weak. Nutrition= 2200 cals, 43 fat, 198gr carbs, 243gr, protien. Was tired today. About 5 hrs sleep and my work schedule has sukked. Tried sleeping on second floor of my house Whereit is much quieter and darker but hot as fuk. Short session today but had a good run. Killin fat. Soon i need to stop drinkin on weekends to get rid of the lower stomach fat pretty soon.

[DstryEvrytng]

# 24. 2.15 miles in 17 minutes. Chest and upper back. Bbflat bench= 135 x12, 190x8, 200x8, 210x8, Superset pull ups between 4sets of 10. Db incline press= 0x10, 80x8, 85x8, Bb incline= 185x8, 190x4. Bb row= 135x8, 165x8, 170x8, 175x8. Decline press= 185x10, 195x8, 200x6. Reverse grip lat pull = 170x8, 180x8, 190x8. V grip lat pull= 160x8, 170x6, 165x6. Cable fly= 50x12x2. T bar row= 185x10x2. I have been tired lately, not much intensity or focus. I have some creatine on the way and that should help. Mostly just because i am taking a supp, seems to give me a mental edge Nutrition= 2150 cals, 55gr fats, 209gr carbs, 218gr protien.

[DstryEvrytng]

# 25 3.6 miles in 30 minutes cardio. Arms. Decline close grip press = 135x10, 190x8, 200x8, 210x7. Bb curl= 55x8, 65x8, 85x8, 105x8>65x6>45x7. Ez bar skull crusher = 60x8, 80x8, 100x3>80x4, 80x8 (close grip presses in between). Preacher curl= 55x8, 60x8, 65x8. Dips = bw x15, +50x12, +55x12, +60x12. Seated db curl = 30x8, 32.5x8, 35x7. Nutrition= 2320 cals, 64gr fats, 237 gr carbs, 202 gr protien I think i may need to cut another 200 cals a day, i will wait aNother week and see. I have been stuck at 173 for a week now. Looking leaner but stuck in weight. Still tired. Work is gettin me and not sleeping well. Legs are sore as f again, i like it and i hate it. I know they are growing but it is effecting other aspects of my training for example i was supposed to hit lower back and shoulders today but my wheels where way to sore to effectivly deadlift. Legs are a concern right now so i dont really care too much but it almost sucks setting db's on top of sore quads.

[30MileMarie]

# 25 3.6 miles in 30 minutes cardio. Arms. Decline close grip press = 135x10, 190x8, 200x8, 210x7. Bb curl= 55x8, 65x8, 85x8, 105x8>65x6>45x7. Ez bar skull crusher = 60x8, 80x8, 100x3>80x4, 80x8 (close grip presses in between). Preacher curl= 55x8, 60x8, 65x8. Dips = bw x15, +50x12, +55x12, +60x12. Seated db curl = 30x8, 32.5x8, 35x7. Nutrition= 2320 cals, 64gr fats, 237 gr carbs, 202 gr protien I think i may need to cut another 200 cals a day, i will wait aNother week and see. I have been stuck at 173 for a week now. Looking leaner but stuck in weight. Still tired. Work is gettin me and not sleeping well. Legs are sore as f again, i like it and i hate it. I know they are growing but it is effecting other aspects of my training for example i was supposed to hit lower back and shoulders today but my wheels where way to sore to effectivly deadlift. Legs are a concern right now so i dont really care too much but it almost sucks setting db's on top of sore quads.

Might want to consider cutting 200 cals this week since next week youll be on vaca and probably go over! Might be really good shock to your body. Your pics and tape say it all so I wouldnt worry too much! Youre looking really good, the cuts in your arms are pretty impressive.

[DstryEvrytng]

Thx. I Still need to drop alot o fat though. Run run run.

[DstryEvrytng]

Ran about 3.5 miles today in about 35 minutes. The log your run app failed on me after 24 minutes due to loss of signal so im not real accurate on time or distance. Shoulders. Today i decided to train lighter weight with higher reps and little to no rest on supersets. Db arnold press = 35x10, 40x10, 45x10, 50x10. Superset with light t&g dead lifts = 135x10, 225x10x3. Compound lateral (idk what to reLly call these, its like a rear dumbell lateral but i go one a at a time and fairly heavy weight. Brace opposing arm on knee and slightly cheat the weight up and fight it all the way dow) these get my lower traps pretty sore and feel very effective for traps and rear delt. 35x10, 45x10, 55x10. Super set with incline sit ups on full incline = 25x2, 15x2. Side lateral= 15x10, 20 x10, 25x10. Ss with leg raises on bench 4 sets of 10. Lateral raise machine = 85x10, 95x10, 105x10. Ss with weighted ab machine = 120x10, 130x15, 140x15. Rear delt reverse fly = 90x10, 95x10, 100x8. Ss with leg raises on dip rack = 3 sets of 20. Front lateral raise using 45# plate = 3 sets of 12. Ss with db shrugs= 70x10, 80x10, 90x10. Nutrition = 2200 cals, 76gr fats, 190gr carbs, 220 gr protien. I always forget how much protien is in pork loin and eat too much of it, i could have gotten away with 8 oz instead of 10 oz. Started creatine today. Eating 10 grams a day, no pre load. Also started tribulus, basically bought this becouse it was cheap and wanted to try it out. I am thinking of seeing a doc and having my test level taken just for curiosities sake and because i have insurance that i dont use.

[New Evolution]

Checking in on a couple posts. Will catch the rest in a bit.

[DstryEvrytng]

# 27. .6 mile run on tuesday. Wednesday i didnt do shyt and today i just got my azz out of bed. More later.

[DstryEvrytng]

#28. 7 miles in 60 minutes today. One of those days where it was cold enough for a hoodie but too hot with it on so it just ended up soaked. /. Legs today and some traps and triceps. warmed up / pre exaust with extensions = 60 x15x4. Squat = 135x10x2, 205x8, 225 x8, 245x8, 265x4>245x4>225x4. 5 pound imrovement but I only got half the reps on the last set so i need to stay here for next week. Next improvement shouldnt be long with that drop set. Leg press = 325x10, 545x8, 565x8, 585x9. 5 pound improvement. I am going to try and go 5 more next week but the last set was tough here. Supersetted with calve presses of same weight every set. Weighted dips = +45x12, +55x12, +65x12, +85x12. Straight leg deads = 135x12, 205x8, 225x8, 245 x8. 5 pound improvement but the last set was ugly. Db shrugs = 75x10, 80x10, 85x10, 90x10. Ham curls = 110x8, 115x8, 120x8. Leg extensions (again) = 60x15, 70x15, 75x10. Seated calve raise, 100x5x4. I can feel the energy boost from the creatine working. The crazy pump i usually get from it isnt happening yet though. I am not loading so i expect the pumps to come late week. Idk if the tribulus is doing anything. The last time i took supps to boost test i was using andro. That shyt worked like a charm, i do not think the tribulus is going to be anyrhing like andro was. Nutrition was 2400 cals, 46gr fats, 237gr carbs, 279gr protien. I feel like i have eaten too much today but mfp says i can still take in 500 more cals to be on the 1660 i am supposed to be goin for. I try for 1800 anyways, 1600 just seems way to low for the cardio i am doing.

[DstryEvrytng]

# 25. / 4.5 miles in 40 minutes today. No training session, i had some other shyt going on today. Nutrition was 2000 cals, 59 gr fats, 92 gr carbs, 183 gr protien.

[DstryEvrytng]

I am posting these a little late, they where taken 6 weeks in (1 week ago). I am 174 in the pics. Funny thing is i am 178 today as i post these. lol. i have not been training hard lately, just being lazy.

[DstryEvrytng]

here is some pics from where i started 6 weeks or so ago. I was 189# here. i do not believe i have lost any lean mass in the cut so far, if so then very little.

[DstryEvrytng]

# 26
6 mile run in 53 minutes. No weight training.

Nutrition
1400 cals
27 grams fats
66 grams carbs
122 grams protien

I did not have **** for time today. Didn't eat right.

[DstryEvrytng]

2.2 mile run in 16:45 (yesterday) Smashed my normal loop time. Previous best was 16:59. No lifting again. My wife put a knife through her hand while pitting an avocado so we have been back and fourth to the hand dr. She is pretty pissed, no training (lifting)for her for at least a month. My diet has sucked the past few days. Nutrition this day was 2600 cals, 49 gr fats, 209 gr carbs, 175 gr protien. I am going to be away from the gym for the next week. I will only have access to running and bodyweight exercises. I am kinda exited about it really. I havent went primitive with my workouts in a couple of years.

[DstryEvrytng]

# 28.
3 miles in 23 minutes. Finally got in the gym for an arm session.
Close grip de line bench= 135x10, 205x8, 215x8, 225x4 > 135x10.
BB arm blaster curls= 45x12, 65x12, 85x12, 95x4.
Dips = BWx20, 60x12, 70x12, 80x9, Bwx20. The clasp on the chain of the belt is puny and i realized today that when i am hittin the 90's i need to bring a more stout clasp. Makes me feel beast lol.
Preacher curls= 60x8, 70x8, 80x6>50x12.
Db skull crushers = 90x10, 95x10, 100x10.
Hammer curls = 35x8, 40x8, 45x8.
Reverse grip tri extensions = 120x8, 130x8, 140x8 > 100x8 > 90x6 > 80x4 > 70x6 > 60x8 > 50x10.

Felt good to get an arm session in with totally fresh arms. Usually they are pretty beat from presses and pulls by the time i get to them. I have been meaning to spend more heavy sets on triceps. They do not seem to be responding well, that has been a problem for me in the past. Biceps grow with hardly any work. The heavy dips i think are going to do it. It takes a ton of volume for my tris to get sore. It is 15 hours after this workout right now and i only feel very little in the way of DOMS in my tris.

[DstryEvrytng]

#29
5.75 miles in 50 minutes. No weights. I am not at home and do not have a gym available.
Cardio felt good. My pace was a bit slow but not bad considering i smashed dam near a case of mic ultra yesterday/last evening. Goin to go hard for 5 weeks starting wednesday. No more beer FmL. I gotta get rid of this gut and i would like to get below 10% bf.

[DstryEvrytng]

#30
Camping so bw work.
Push ups 4 sets of 50
Close grip push up 4 sets of 30
Back work with pullung up from the back of the tailgate of my truck with feet to the front of the truck 4 sets of 15.
Reverse grip pulls on tailgate of truck with feet towatds the back of truck. 4 sets of 15.
Delt laterals using a wAter bag for a weight (25 pounds i guess) 4 sets of 10.
Curlsbwith same ater bag. 4 sets of 20.
Single leg squat using BW. Balance is a huge issue here lol. 2 sets of 5 each leg.
Swimmng (i am a horrible swimmer but i swam/floated for about 15 minutes. I cannot float. So mostly i flopped around in the water, good cardio hahahaha.

This is what my off time has become. Lol

Besides running that is my primal session. There where no suitable pull up branches FmL.
Thats the best i could manage for BW work.
Now smashing ultras again. Lol

[DstryEvrytng]

#31

8.5 mile run in 1 hour 15 mins.
I had a pretty bad headwind to deal with but im glad because it was 90 degress and humid. Going to start smashing weight again tomarrow. I plan on 5 weeks of madness starting in about 8 hours.

[DstryEvrytng]

#32

Up and running at 0400, literally. 2.75 miles in 24 minutes this morning.

Legs after work.
A week off from weights did some good, went up 10 pounds across the board with legs.

Squat
135x12
215x8
235x8
255x8

Leg press
325x12
555x8
575x8
595x10 (Calve press 12 rep sets on all the same weights)

Straight leg deads
135x12
215x8
235x8
255x8

extensions
70x12
80x12
90x12
100x12

Hamstring curls (laying)
120x8
125x8
130x8

Seated calve raise
90x15
100x15
110x15

Then 20 minutes on elliptical.

Nutrition = 1900 calories, 41 grams fats, 213 gr carbs, 210 grams protein.

Hardly slept at all last night, was hot as f in the house.

[New Evolution]

Great work in here. Your abs and quads are showing. Doing some awesome work brah.

[DstryEvrytng]

Thanks bro. Now if i could get my arms to look big as yours i would be content, for now.

[New Evolution]

Thanks bro. Now if i could get my arms to look big as yours i would be content, for now.

My arms are not that big. Its just the camera angle. In fact I think they have shrunk a bit since the cut. You got some good size arms yourself.

[DstryEvrytng]

#33 on 07/14

4.3 miles in 36 minutes. Legs where pretty sore, only at about 50% for running.

Shoulders

StAnding BB military press (behind head)
45x10
95x8
100x8
105x8

Single arm delt press (with BB, one end on floor loaded end in hand) idk what these are called.
bar + 45 x 8
+55x8
+65x8
+75x8

Compound lateral DB (strict)
40x8
42.5x8
45x8

Seated side laterals
15x10
17.5x10
20x10

Rear delt fly machine
90x8
100x8
110x4 > 90x4 > 70x4 > 50x5

Lateral raise machine
90x10
90x10
95x10

Cable laterals
30x10
35x8
35x4
30x5

DB shrugs
75x8
60x10
65x10
70x10

Weight 177.

Nutrition
2300 cals, 54 fats, 278 carbs, 199 protien. I am always very hungry when my legs are recovering and i eat more. I stayed within my calories for the cut but had too many carbs.

I decided to check some of my lift progress since i started this log.
At start on 05/26 my top set was as follows

Weighted dips = +45


Dead lift = 265

Squat = 225.

Leg press = 555.

Current top set

Dead lift = 335, 70 pound improvement.


Wieghted dips = 65, 20 pound improvement


Squat = 255, 30 pound improvement.

Leg press = 595, 40 pound improvement.

These are my top set numbers not 1RM numbers.
I did have improvement in other areas but not enough to note.

What needs more work = shoulders, Triceps, Lats.

Rest the night before this session was resonable.
I am having slight problems staying under my calories for the cut (1800) i am doing it but its starting to suck. Guess thats how it goes.